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Training Log Archive: MikeS

In the 30 days ending Jun 30, 2010:

activity

time

miles

Running

34:02:44

261.91

(7:48)

421.5

(4:51)

3063

Total

34:02:44

261.91

(7:48)

421.5

(4:51)

3063

2:00

0:00

» now

Wednesday Jun 30, 2010 #

7 AM

Running 34:30 [2] 4.98 mi (6:55 / mi) +17m 6:51 / mi
shoes: Nike Free Run

IW. Legs tired.

6 PM

Running 51:42 [2] 6.8 mi (7:36 / mi) +254m 6:49 / mi
shoes: Asics Gel 1140 (1)

To the bottom of Stannington via Malin Bridge to run an errand, then climbed right to the top of Stannington, down into Rivelin, then back along the bottom. Legs felt terrible. So so heavy.

Tuesday Jun 29, 2010 #

5 PM

Running 1:12:37 10.18 mi (7:08 / mi) +60m 7:00 / mi
ahr:137 max:158 shoes: Asics DS Trainer 14 (8.5)

Tough track session tonight. 12 * 400m with 100m jog recovery. Trying and failing to keep up with PaulF. Ran them in between 75 and 77 seconds. Not feeling particularly quick tonight. Plus the run to track from work, and the run home with Rich.

Monday Jun 28, 2010 #

12 PM

Running 33:12 [2] 4.99 mi (6:39 / mi) +28m 6:32 / mi
shoes: New Balance 1064 (1)

At lunch. No other time to run today.

Sunday Jun 27, 2010 #

10 AM

Running 57:51 8.4 mi (6:53 / mi) +127m 6:35 / mi
shoes: New Balance 1064 (1)

Wanted to do something with some quicker running in today, as I haven't done any speed this week. Chose a nice cool morning for it as well. 20 * 1 minute with 30 seconds recovery. From Norton to Totley, Millhouses Park and then the long climb back up the hill and through Graves Park.

Saturday Jun 26, 2010 #

9 AM

Running 2:00:05 [2] 14.16 mi (8:29 / mi) +330m 7:54 / mi
ahr:127 max:148 shoes: Asics Gel 1140 (1)

Long run from Damflask with Rich. Along the side of the reservoir to Low Bradfield, round Agden, up onto the ridge and out to the Strines road, Dale Dyke, Boots Folly, nearly to the A57 and then back through Ughill and below Dungworth. Still feeling strong at the end, so perhaps getting some fitness back. But I do need to shift a bit of weight.

C • shifting weight 2

Friday Jun 25, 2010 #

6 AM

Running 59:01 [2] 7.58 mi (7:47 / mi) +215m 7:09 / mi
shoes: Asics Gel 1140 (1)

Rivelin and Coppice Track. Longer than planned, but it was just such an amazing morning. Could tell I was a little tired today, and my hips were tight and my form wasn't great. But still a lovely run.

Thursday Jun 24, 2010 #

12 PM

Running 28:11 [2] 4.13 mi (6:49 / mi) +4m 6:48 / mi
shoes: Vibram Five Fingers KSO

At lunch. Did a couple of out and back loops so that if anything started to hurt I wasn't far from work. Didn't have any problems.

5 PM

Running 1:00:35 7.58 mi (8:00 / mi) +261m 7:13 / mi
shoes: Asics Gel 1140 (1)

With Rich. Loxley Valley, Spout Lane, Rivelin, Den Bank, stables, home. Put in efforts on the climbs up Spout Lane and Den Bank. Felt good on Spout, rubbish on Den.

Wednesday Jun 23, 2010 #

5 PM

Running 1:32:23 [2] 11.86 mi (7:47 / mi) +304m 7:13 / mi

Made my escape from work straight after the football finished, and used the opportunity to get in a longer run. Along the bottom of Rivelin out to the damn, then up to Wyming Brook via the track, and then back on the top of Rivelin. I've not been running out that way for a while, and it was most enjoyable. Nice evening too.

C • Paddling pools 3

Tuesday Jun 22, 2010 #

12 PM

Running 33:47 [2] 5.0 mi (6:45 / mi)
(rest day) shoes: New Balance 1064 (1)

Feeling physically and mentally tired today, maybe a bit from Sunday. As it was such an amazing day I went out for a leg stretch at lunch. Ran ok in the end. But going to give track a miss.

Monday Jun 21, 2010 #

6 PM

Running 41:20 [2] 5.3 mi (7:48 / mi) +101m 7:22 / mi
shoes: Asics DS Trainer 14 (8.5)

Slightly extended run to drills (didn't get out at lunch because I had to go to Murderhell and pick up my repaired laptop) and then run home with Rach.

Running 50:00 [3] 1.0 mi (50:01 / mi)
shoes: Barefoot

Drills. Good crowd down tonight, must be the sunny weather.

Sunday Jun 20, 2010 #

11 AM

Running race 1:31:22 [4] 14.5 mi (6:18 / mi)
shoes: Asics DS Trainer 14 (8.5)

3 Lakes trail / road race round Rother Valley, Treeton and Ulley Reservoir. A couple of steep climbs, but mostly flat and slightly undulating. Didn't recognise anybody else at the race, and three Kimberworth runners went off fast at the start and I let them go.

They were never more than 20m ahead and after two miles a couple of Killamarsh runners came past me as well. But by 4 miles I had passed two of the fast starters and the lead group of three were 20m ahead. It stayed that way until I put a kick in through Treeton woods and caught them at 7. We then quickly dropped the final Kimberworth runner.

There were then two steep hills in quick succession and I got dropped. Descended fast through Treeton and caught second again, hoping that catching him would demoralise him and I could get past. Unfortunately it didn't, and he pulled away again.

Finished third, 90 seconds down on first, and 20 seconds on second. All the members of the organising club had baked cakes so there was a massive cake stall - and they were all free!

Good race, faster than I thought it was going to be. Ran a trail half in 82.37. Think I've got a bit of sun stroke now!

1 PM

Running 9:50 [2] 1.3 mi (7:34 / mi)
shoes: Vibram Five Fingers KSO

Used the warm down as an opportunity to try out the new shoes. After I had eventually got them on, they felt great. And they seemed to fix my Achilles which had been hurting for the last three miles of the race.

Saturday Jun 19, 2010 #

11 AM

Running 30:41 4.5 mi (6:49 / mi)
shoes: New Balance 1064 (1)

On the roads, with 10 * 1 min with 30 sec jog between.

Friday Jun 18, 2010 #

Running 26:55 [2] 3.7 mi (7:16 / mi)
shoes: Nike Free Run

Short road loop. Got the sales conference today near Bradford so not sure I'll get any other time to run.

C • Ooh, which part of nearly b... 3

6 PM

Running 32:15 [2] 4.3 mi (7:30 / mi)
shoes: New Balance 1064 (1)

Managed to sneak a little run in between the end of the conference and the evenings events. Had a bit of an explore in some woods, then ran through Esholt which was a nice litte village.

Had a good day at the conference, enjoyed the outdoor team building exercises and learnt about NLP which was interesting.

Thursday Jun 17, 2010 #

7 AM

Running 41:21 [2] 5.3 mi (7:48 / mi)
shoes: Asics Gel 1140 (1)

Short Rivelin loop.

Wednesday Jun 16, 2010 #

7 AM

Running 34:13 [2] 5.0 mi (6:51 / mi)
shoes: New Balance 1064 (1)

6 PM

Running 44:36 [2] 6.2 mi (7:12 / mi)
shoes: Innov-8 X-talon 212

Drove from work to Treeton and ran a loop round there. Good to go out somewhere a bit different, and got to check out a section of a race route.

Tuesday Jun 15, 2010 #

6 PM

Running 1:09:37 10.1 mi (6:54 / mi)
shoes: Asics DS Trainer 14 (8.5)

Tough track session tonight. 3 * 1600m with a 200m jog between, then a 400m jog, then 4 * 400m with 100m jog between. Felt quite strong on the 1600s running them in 5.18, 5.22 and 5.22. Still struggling for speed on the 400s, running them in 74 and 75.

Plus run to track from work, and run home with Pete.

Monday Jun 14, 2010 #

12 PM

Running 34:10 [2] 5.0 mi (6:50 / mi)
shoes: New Balance 1064 (1)

Lunch loop usual direction.

6 PM

Running 28:02 [2] 3.9 mi (7:11 / mi)
shoes: Asics DS Trainer 14 (8.5)

To and from drills. All four objectives successfully achieved today.

Running 50:00 [3] 1.0 mi (50:01 / mi)
shoes: Barefoot

Played barefoot for most of the session. Did the warm up, ladders and hurdles without shoes, but put them back on for the Lydiard hills. No shoes felt good and I could feel the slight change in running style.

Sunday Jun 13, 2010 #

9 AM

Running 48:23 [2] 5.8 mi (8:21 / mi)
shoes: Asics Gel 1140 (1)

The planned long run got canned after too many beers last night. Just about managed to drag myself round the Parkwood Springs loop with Rich and Andy P. Felt rubbish. My training, drinking and eating habits are all bad at the moment. So Monday is going to be the start of an attempted improvement in all three by:

1. Drinking less beer
2. Replacing the morning teacakes with fruit
3. Eating breakfast every day
4. Planning my training and then sticking to it

Number 1 is made quite hard by the World Cup, and the only way to be able to cope with watching England is to drink. Number 2 is easy, I didn't buy any teacakes at Tesco. Number 3 relies on me remembering to buy milk. For number 4 I just need to stop being lazy!

Saturday Jun 12, 2010 #

Note

Just finished reading 'Born to Run', which is an excellent book and thoroughly recommended. However, as well as now wanting a pair of Vibram Five Fingers, I've got a seed planted in my mind that I'd quite like to try an ultra. Don't think Emma will be best pleased...

C • Born To Run 1

12 PM

Running 1:14:18 [2] 10.0 mi (7:26 / mi) +224m 6:57 / mi
ahr:135 max:151 shoes: Asics Gel 1140 (1)

HRM = 73

Extended Rivelin run. Really nice conditions for running, sunny with a lovely cool breeze. Bumped into Bob Horgan and Mr Hodges. Felt quite good today.

Friday Jun 11, 2010 #

Note
(rest day)

HRM = 61

Thursday Jun 10, 2010 #

12 PM

Running 33:36 [2] 5.0 mi (6:43 / mi) +27m 6:37 / mi
shoes: New Balance 1064 (1)

HRM = 74

Lunch loop backwards.

6 PM

Running 35:59 5.03 mi (7:09 / mi) +88m 6:47 / mi
shoes: New Balance 1064 (1)

Extended morning road run route, with 10 * 1 minute on / 30 second jog recovery, and then 5 * 15 sec Blake Street sprints at the end.

Wednesday Jun 9, 2010 #

6 PM

Running 46:48 6.8 mi (6:53 / mi) +69m 6:40 / mi
shoes: New Balance 1064 (1)

HRM = 75

Road run to Broomhill, Hangingwater, down the parks, Eccy Road, Hanover Way and home. Just to mix it up I put in 2 miles tempo (@5.45) in the middle.

Tuesday Jun 8, 2010 #

5 PM

Running 55:41 7.63 mi (7:18 / mi)
ahr:130 max:157 shoes: New Balance 1064 (1)

HRV = 74

Track. 4 sets of 1200m at 5k pace, 100m jog, then 400m at a faster pace. 3 minutes between sets. Still not feeling any zip in the legs, but at least the session was run at a consistent pace. Plus warm up and warm down laps.

Monday Jun 7, 2010 #

12 PM

Running 33:49 [2] 5.0 mi (6:46 / mi) +32m 6:38 / mi
shoes: New Balance 1064 (1)

Back to the old lunch loop.

6 PM

Running 28:28 [2] 3.8 mi (7:29 / mi) +81m 7:02 / mi
shoes: Nike Free Run

To and from drills down at Malin Bridge.

Running 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Free Run

Drills. Including some Lydiard hill work led by Rob.

Sunday Jun 6, 2010 #

4 PM

Running 1:00:23 [2] 9.0 mi (6:43 / mi) +83m 6:31 / mi
shoes: New Balance 1064 (1)

Woke up late, then had to watch the repeat of the final of Britain's Got Talent, so didn't get out running until much later than usual on a Sunday. But I felt great. One of those runs where the legs were turning over nice and quick, and I was going at a reasonable pace without feeling like I was putting in any effort. I wish all runs were like this.

Saturday Jun 5, 2010 #

10 AM

Running 51:27 7.68 mi (6:42 / mi) +21m 6:38 / mi
shoes: Asics DS Trainer 14 (8.5)

From Emma's out to Chesterfield Canal, and then 15 * 90/30 out and back. It was very hot, with no shelter from the sun. Pushed quite hard, and looked to focus on good leg speed, but by the end I was just trying to survive. Mega dehydrated when I crawled back to Emma's.

Friday Jun 4, 2010 #

6 AM

Running 27:11 [2] 3.68 mi (7:23 / mi) +86m 6:53 / mi

Short road loop. Lovely morning, and feeling OK.

6 PM

Running 51:26 [2] 6.31 mi (8:09 / mi) +146m 7:36 / mi
shoes: Innov-8 X-talon 212

From Emma's, out through Birdwell Woods and then round the golf course. Did a little bit of footpath exploring as well. Gorgeous evening, got a cracking view of Chesterfield from the high point of the run. Then had a big battle with an oil seed rape field which left me yellow and itchy.

Thursday Jun 3, 2010 #

5 PM

Running 1:29:06 [2] 12.25 mi (7:16 / mi) +329m 6:43 / mi
shoes: New Balance 1064 (1)

Made the most of the nice weather, and an on time escape from work. Down to Hunters Bar, all the way to the top of the parks, Fulwood Head Road, Wyming Brook, Lodge Moor, Sandygate, Crookes, home.

Legs felt tired at the start from the hill sprints, and I didn't feel too smooth running tonight. But had fun, and that's the main thing.

Wednesday Jun 2, 2010 #

6 AM

Running 42:00 [2] 5.28 mi (7:58 / mi) +143m 7:21 / mi
shoes: Asics Gel 1140 (1)

My HRV receiver seems to have developed a fault and isn't picking up my heart rate, so no more readings until I get a replacement. Just the short Rivelin loop before work.

12 PM

Running 36:58 4.47 mi (8:17 / mi) +33m 8:06 / mi
shoes: New Balance 1064 (1)

Run at lunch, with 10 * ~ 15 second hills sprints, with walk down recovery.

Tuesday Jun 1, 2010 #

5 PM

Running 53:55 6.41 mi (8:25 / mi)
shoes: Asics DS Trainer 14 (8.5)

HRV = 67

Had problems with my HRV reading this morning, and in the end it was saying I should rest again, but I think it's still too early to use the data. So went to track. 6 sets of 600m, 100m jog, 200m. 3 minutes between set. Trying to focus on my technique and turning the legs over quickly. Tough.

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