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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2010:

activity # timemileskm+m
  Running30 27:34:10 235.45(7:02) 378.92(4:22) 2979
  Strength & conditioning4 2:45:00
  Total34 30:19:10 235.45 378.92 2979

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Thursday Sep 30, 2010 #

12 PM

Running 32:21 intensity: (8:11 @2) + (16:40 @3) + (6:38 @4) + (52 @5) 4.99 mi (6:29 / mi) +45m 6:18 / mi
ahr:139 max:155

1 mile easy, 1 mile marathon pace, 1 mile easy, 1 mile marathon pace, 1 mile easy.

Wednesday Sep 29, 2010 #

Note
(rest day)

It's still raining.

Tuesday Sep 28, 2010 #

6 PM

Running 45:00 intensity: (18:19 @2) + (5:12 @3) + (13:55 @4) + (7:34 @5) 6.45 mi (6:59 / mi) +1m 6:59 / mi
ahr:137 max:157 shoes: New Balance 1064 (2)

Down to track to stretch the legs. 2, 3, 4, 5, 5, 4, 3, 2 with 75 seconds recovery. Ran them all comfortably hard, between 5.20s & 5.30s, feeling good. A nice evening and nice to be out of work making most of the remaining light evenings.

Monday Sep 27, 2010 #

Note
(rest day)

Don't want (or need) to go out in the rain.

Sunday Sep 26, 2010 #

9 AM

Running 1:38:10 intensity: (7:33 @2) + (1:05:28 @3) + (22:41 @4) + (2:28 @5) 15.01 mi (6:32 / mi) +115m 6:23 / mi
ahr:141 max:176 shoes: New Balance 1064 (2)

Perhaps my enforced rest / extended taper is working, because I felt pretty good today. Kept up a decent pace (65 mins for 10 miles and just over 85 mins for the half) but it still felt comfortable, legs turning over nicely. And again no pain from the foot. Bring on the race!

Saturday Sep 25, 2010 #

10 AM

Running 1:06:40 intensity: (7:57 @2) + (49:56 @3) + (8:08 @4) + (39 @5) 9.99 mi (6:40 / mi) +172m 6:20 / mi
ahr:137 max:157 shoes: New Balance 1064 (2)

My longest run for nearly two weeks! Legs felt good, cold pretty much gone, but chest a little tight. And my foot didn't hurt during the run and (touch wood) isn't hurting now. It feels great to be running without any foot pain, that's the first time for about four weeks.

Did the first 5 miles in 6.45s, then picked it up a little for the next 4 which were 6.25s but still nice and comfortable, then jogged the last mile.

Friday Sep 24, 2010 #

Note
(rest day)

Another very busy day at work, and had to go to Leicester. The M1 at 5pm on a Friday is not fun.

Thursday Sep 23, 2010 #

6 AM

Running 43:26 intensity: (18:43 @2) + (24:43 @3) 6.25 mi (6:57 / mi) +59m 6:45 / mi
ahr:128 max:146 shoes: New Balance 1064 (2)

Extended IW via Royal Mail sorting office to pick up some post. Feeling better this morning.
7 PM

Running 34:15 intensity: (7:37 @2) + (25:24 @3) + (1:14 @4) 4.95 mi (6:55 / mi) +87m 6:33 / mi
ahr:134 max:151 shoes: New Balance 1064 (2)

HFW. Got away early tonight (7).

Wednesday Sep 22, 2010 #

6 AM

Running 35:32 intensity: (13:56 @2) + (20:31 @3) + (1:05 @4) 4.97 mi (7:09 / mi) +46m 6:57 / mi
ahr:129 max:145 (sick) shoes: New Balance 1064 (2)

IW. Good news - foot the least sore it has been for about a month. Bad news - definitely got a cold.
7 PM

Running 34:56 intensity: (13:01 @2) + (20:35 @3) + (1:20 @4) 4.95 mi (7:03 / mi) +88m 6:41 / mi
ahr:131 max:153 (sick) shoes: New Balance 1064 (2)

HFW. Three 7.30 finishes in a row. Not good.

Tuesday Sep 21, 2010 #

6 AM

Running 33:22 intensity: (10:49 @2) + (18:39 @3) + (3:54 @4) 4.59 mi (7:16 / mi) +130m 6:41 / mi
ahr:133 max:151 shoes: New Balance 1064 (2)

Out early before what I knew was going to be a long day at work. 10 * 1 minute with 30 sec jog recovery.

Monday Sep 20, 2010 #

7 AM

Running 35:17 intensity: (12:55 @2) + (20:53 @3) + (1:29 @4) 5.0 mi (7:03 / mi) +47m 6:51 / mi
ahr:130 max:147 shoes: New Balance 1064 (2)

IW.
7 PM

Running 34:35 intensity: (8:56 @2) + (14:28 @3) + (10:54 @4) + (17 @5) 4.99 mi (6:56 / mi) +92m 6:33 / mi
ahr:137 max:156

HFW. Tried to pick the pace up a bit in the middle (as much I could with a rucsac on anyway).

Sunday Sep 19, 2010 #

Strength & conditioning 30:00 [3]
shoes: New Balance 1064 (2)

Just writing this week off completely. But this is now the second one in my marathon build up, which was shorter than usual anyway. So the training hasn't gone as smoothly as I would have liked. I think I'm still in decent shape, and I'll see how the next two weeks of taper go before I decide on my final Chicago target.

Went to the gym at the hotel with Emma and tried to max out the treadmill, then did some core work.

Saturday Sep 18, 2010 #

9 AM

Running 1:00:02 [3] 8.5 mi (7:04 / mi)
shoes: New Balance 1064 (2)

Out and back along the canal from emmas. Foot a bit better, but now feel like I've got a cold coming on. No training rhythm at the moment.

Friday Sep 17, 2010 #

Note
(rest day)

Had a late one last night, with a few alcoholic beverages and as a result I'm feeling tired today. Not got any motivation for a run so going to have a complete day off. I now seem to be on a nearly 4 week taper, but I don't think it will do me too much harm. It's also giving my foot a chance to recover.

Thursday Sep 16, 2010 #

6 PM

Strength & conditioning 45:00 [3]
shoes: New Balance 1064 (2)

Giving the foot another day off, plus away with work. So just a session in the gym at the hotel.

Wednesday Sep 15, 2010 #

6 PM

Strength & conditioning 45:00 [3]
shoes: New Balance 1064 (2)

Foot feeling very sore and stiff so having a day off. Gym instead.

Tuesday Sep 14, 2010 #

12 PM

Running 34:15 [2] 5.0 mi (6:51 / mi)
shoes: New Balance 1064 (2)

Lunch loop.
7 PM

Running 56:41 intensity: (36:41 @2) + (20:00 @4) 8.1 mi (7:00 / mi)
shoes: New Balance 1064 (2)

Pyramid session. 1, 2, 3, 4, 4, 3, 2, 1 with 1 min jog recovery out through Totley and back.

Monday Sep 13, 2010 #

7 AM

Running 57:02 [2] 7.77 mi (7:20 / mi) +104m 7:03 / mi
shoes: New Balance 1064 (2)

IW from Norton. Body groaning a bit this morning. Foot sore.
6 PM

Running 59:43 [3] 8.0 mi (7:28 / mi) +259m 6:47 / mi
shoes: New Balance 1064 (2)

Back to Norton. Feeling much better, even though it was uphill and into the wind.

Sunday Sep 12, 2010 #

9 AM

Running 2:50:18 intensity: (1:25:07 @2) + (1:23:53 @3) + (1:18 @4) 24.01 mi (7:06 / mi) +449m 6:42 / mi
ahr:129 max:145

The phone call from Oli never came (not a great surprise!) so I headed off out to Ladybower on my own. Parked at the top end, ran down to Fairholmes, two full laps of Derwent & Howden, then back up to the car.

After 6 miles I thought I was going to have to cut the run short. I felt rubbish, and the tracks were aggravating my foot. But once I got to Kings Tree and got into a rhythm on the road I started to feel better. Took a quick pit stop at Fairholmes, took on a gel at 90 minutes and got a second wind. Ran the second 12 miles faster than the first 12 miles.

Saturday Sep 11, 2010 #

11 AM

Running 1:24:48 intensity: (13:27 @2) + (49:00 @3) + (22:21 @4) 12.63 mi (6:43 / mi) +266m 6:18 / mi
ahr:138 max:153

Struggled today, had to work harder than I had hoped. Jog down to Hillsbro, then 3 miles @ marathon pace, 4 miles @ marathon pace plus ~ 45 secs, 3 miles @ marathon pace, jog home. Hip just niggling a bit, an afternoon of stretching ahead.

Friday Sep 10, 2010 #

7 AM

Running 35:41 intensity: (27:36 @2) + (8:05 @3) 4.97 mi (7:10 / mi) +46m 6:58 / mi
ahr:122 max:138 shoes: New Balance 1064 (2)

IW. Tired.
5 PM

Running 38:26 intensity: (12:03 @2) + (26:23 @3) 5.49 mi (7:00 / mi) +70m 6:44 / mi
ahr:130 max:142 shoes: New Balance 1064 (2)

HFW. Happy, because it's the weekend, and I've only got 18 more working days before America.

Thursday Sep 9, 2010 #

7 AM

Running 49:34 intensity: (31:31 @2) + (18:03 @3) 6.76 mi (7:20 / mi) +88m 7:03 / mi
ahr:125 max:141 shoes: New Balance 1064 (2)

IW. Still struggling to feel good in the morning.
5 PM

Running 1:24:19 intensity: (31:41 @2) + (15:39 @3) + (36:59 @4) 11.65 mi (7:14 / mi) +61m 7:07 / mi
ahr:132 max:154 shoes: Asics DS Trainer 15 (8.5)

Track. 3k @ marathon pace (11.03), 2 mins recovery, 4 * 1k with 90 secs recovery (3.17, 3.19, 3.19, 3.20), 2 mins recovery, 3k @ marathon pace (10.58). The 3k's felt nice and comfortable, the 1k's felt hard. Plus the run from work to track, and then the stagger home afterwards.

Wednesday Sep 8, 2010 #

6 AM

Running 59:27 intensity: (40:48 @2) + (18:39 @3) 8.25 mi (7:12 / mi) +113m 6:55 / mi
ahr:125 max:140 shoes: New Balance 1064 (2)

Extended IW. Not feeling the best at the minute, and it was a bit of struggle this morning, but pushing on through.
12 PM

Running 36:04 intensity: (28:31 @2) + (7:33 @3) 4.44 mi (8:07 / mi) +65m 7:46 / mi
ahr:123 max:140 shoes: New Balance 1064 (2)

At lunch. With 10 * 10 second hill sprints.

Tuesday Sep 7, 2010 #

7 AM

Running 35:50 intensity: (19:26 @2) + (16:24 @3) 4.99 mi (7:11 / mi) +46m 6:59 / mi
ahr:126 max:144 shoes: New Balance 1064 (2)

IW listening to Marathon Talk.
5 PM

Running 1:29:12 intensity: (47:22 @2) + (22:09 @3) + (18:58 @4) + (43 @5) 11.57 mi (7:43 / mi) +62m 7:35 / mi
ahr:130 max:156 shoes: New Balance 1064 (2)

Track. 3 mins, 4 mins, 5 mins, 5 mins, 4 mins, 3 mins with 75 seconds recovery between. A free and easy session, where the reps were around the outside of the track and the surrounding area. Just the type of session I needed. Plus the run from work, and then back home.

Monday Sep 6, 2010 #

12 PM

Running 42:35 intensity: (17:11 @2) + (24:18 @3) + (1:06 @4) 6.18 mi (6:53 / mi) +111m 6:32 / mi
ahr:132 max:146

Recovery run around the longer lunch loop. Still not feeling great today, but the run seemed to help. Decided against the second session when I got home this evening due to inclement weather conditions.

Sunday Sep 5, 2010 #

9 AM

Running 1:17:38 intensity: (24 @2) + (43 @3) + (1:15:40 @4) + (51 @5) 13.2 mi (5:53 / mi) +169m 5:39 / mi
ahr:154 max:162

Bristol half marathon. Very much a race of two halves for me today. Didn't feel great when I woke up this morning, and my HRV had taken a big fall, but once I'd had some breakfast I perked up and wanted to run.

Covered up my watch so couldn't see the time, and tried to run comfortably hard. The first half is out and back up the Portway, and you can get into a nice rhythm. Went through halfway in just under 38, feeling good. The second half is then all twisty around the city centre and the quays. I lost my focus and rhythm, and started to feel a bit rubbish. Felt like I was going backwards and my mile splits slipped.

On the positive side, both my hip and foot didn't give me any trouble during the race, which I was really worried about beforehand. Also, great pb runs from Craney (72.05), Grace (86.57) and Dave Archer (68.37!).

Had a very nice time down in Bristol, from the small bits I saw it seems a cool place to live. I'll have to come back again!

Now time for a moan. Today, our timing chips had to be fastened to our shoes using a small piece of tyvek with a sticky bit at one end. However, as it was chucking it down with rain for quite a lot of the run, the sticky bit lost its stick. I looked down at my shoe around mile 9 and my chip had gone. At the finish, there were loads of people who'd had exactly the same thing happen to them. I'm not that bothered about not being in the results because my time wasn't that great, but if you had run a pb you would have been very annoyed. The velcro ankle straps, and the cable tie methods are much better.

Running 15:00 [2] 2.0 mi (7:30 / mi)

Some warming up, and limited warming down. But I did run up Constitution Hill on the way back to the car.

Saturday Sep 4, 2010 #

4 PM

Running 38:17 intensity: (18:47 @2) + (16:01 @3) + (3:29 @4) 4.79 mi (7:59 / mi) +145m 7:18 / mi
ahr:119 max:146

Little leg stretch run with Matt and Grace to see some of the sights of Bristol. Through the Blaise Estate, up to the edge of the downs, then back through Westbury-on-Trym. Nice.

Friday Sep 3, 2010 #

12 PM

Running 35:44 [2] 5.02 mi (7:07 / mi) +43m 6:56 / mi
shoes: New Balance 1064 (2)

Lunch loop nice and easy to test out the foot. It was OK, I could feel it, but it wasn't uncomfortable, the pain was never sharp and it didn't get worse as the run went on. So, I'm going to keep training and see what happens.

Thursday Sep 2, 2010 #

Note
(rest day)

Final rest day for the foot. Trial run tomorrow morning.

Wednesday Sep 1, 2010 #

7 AM

Strength & conditioning 45:00 [3]
shoes: New Balance 1064 (2)

No running again today, so down to the gym.

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