Training Log Archive: MikeSIn the 30 days ending Apr 30, 2011:
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Saturday Apr 30, 2011 #
10 AM
Running 37:40 4.71 mi (7:59 / mi) +44m 7:46 / mi
ahr:138 max:180 shoes: New Balance 1064 (2)
With Doug and Jesus to try and ease my hangover. I think it worked a little bit. Out to Rothiemurchus, a little lap, and then back. Amazing day, got the baps out.
Friday Apr 29, 2011 #
7 AM
Running 30:07 4.31 mi (6:59 / mi) +4m 6:58 / mi
ahr:146 max:182 shoes: New Balance 1064 (2)
Dear William and Kate,
Thank you very much for the free day off. To celebrate, I went for a run along the River Clyde from Glasgow city centre. There was nobody about, I guess they are either all in London or watching your big day on the TV. 10 minutes warm up, 5*1 min @ half marathon pace with 1 min recovery, 10 minutes warm down.
I hope the day goes well. Unfortunately I won't be able to watch as I will be in the pub.
Thank you very much for the free day off. To celebrate, I went for a run along the River Clyde from Glasgow city centre. There was nobody about, I guess they are either all in London or watching your big day on the TV. 10 minutes warm up, 5*1 min @ half marathon pace with 1 min recovery, 10 minutes warm down.
I hope the day goes well. Unfortunately I won't be able to watch as I will be in the pub.
1 PM
Road biking 2:23:00
ahr:116 max:204
First event of the stag weekend, a nice leisurely mountain bike ride round Rothiemurchus, Loch Morlich and the surrounding trails. Stacked it big style and put a hole in my shin. But not as badly as the best man who had to go and get stitches. Man down in the first event.
5 PM
Running 9:32 1.51 mi (6:19 / mi) +5m 6:15 / mi
ahr:152 max:167 shoes: New Balance 1064 (2)
Not enough cars to get everyone back to the cottages, so I ran back quite quick racing everyone else. I won.
Thursday Apr 28, 2011 #
Note
rhr:75 slept:8.0 weight:155.6lbs
Wednesday Apr 27, 2011 #
5 PM
Running 1:01:26 8.71 mi (7:03 / mi) +172m 6:39 / mi
ahr:140 max:173 shoes: New Balances 1064 (3)
Broomhill, Fulwood, Parks, University. Saw Andy Preston (driving),Andy Challenger (running) and Dave Schorah (running). There were lots of other runners out enjoying the afternoon sun as well.
Lots of different things seemed to hurt tonight, but the pace felt comfortable, despite being a little quicker than I thought it was. Right knee pain now annoying me.
Lots of different things seemed to hurt tonight, but the pace felt comfortable, despite being a little quicker than I thought it was. Right knee pain now annoying me.
Tuesday Apr 26, 2011 #
Note
rhr:77 slept:8.0 weight:157.2lbs
Note
(rest day)
No sun = no run :-)
Monday Apr 25, 2011 #
12 PM
Running 57:02 7.59 mi (7:31 / mi) +243m 6:50 / mi
ahr:143 max:157 shoes: New Balance 1064 (2)
Rivelin plus Coppice Track, on yet another amazing day in Sheffield. How much longer can this last? Actually felt like I was getting some kind of running rhythm and form back today, but most of all just enjoyed myself playing out in the sun.
Sunday Apr 24, 2011 #
11 AM
Running 30:56 4.79 mi (6:28 / mi) +148m 5:54 / mi
ahr:149 max:157 shoes: Asics DS Trainer 15 (8.5)
Went to support Emma while she ran (but definitely didn't race) the Graves Park Easter Dash, finishing second. Kev Lilley went off quick and Emma settled into a comfortable second place and gradually stretched her lead from third place. Basically three laps of the cross country course, with a slight extension at the bottom. Her legs felt ok, and it was good to get the heart rate up.
Saturday Apr 23, 2011 #
10 AM
Running 55:31 7.17 mi (7:44 / mi) +212m 7:05 / mi
ahr:134 max:151 shoes: New Balance 1064 (2)
Down to Rob's, then an explore around Loxley, back to Rob's, then up the hill back to mine. Amazing weather, feeling a little hungover from yesterday / last night but great to be out. Shin felt good, but the pain behind my right knee was a little more noticeable.
Friday Apr 22, 2011 #
10 AM
Road biking 2:49:17
ahr:124 max:251 rhr:63 slept:10.0 weight:153.9lbs shoes: Cycling shoes
40.1 miles, 1125m of climb.
Out on the road bike with Rob for a really enjoyable ride. Convoluted route out to Ladybower via Beeley, Wharncliffe, Deepcar, Yewden and Strines where we met Clare and Emma for lunch (and a beer). Then through Bamford and Hathersage to the Fox House (for a beer with another random cyclist who had got on the back of us) then back into Sheffield via Eccy Road and Broomhill to finish at Blake Street (for another beer or two at The Blake). Great day for it, and great fun.
Out on the road bike with Rob for a really enjoyable ride. Convoluted route out to Ladybower via Beeley, Wharncliffe, Deepcar, Yewden and Strines where we met Clare and Emma for lunch (and a beer). Then through Bamford and Hathersage to the Fox House (for a beer with another random cyclist who had got on the back of us) then back into Sheffield via Eccy Road and Broomhill to finish at Blake Street (for another beer or two at The Blake). Great day for it, and great fun.
Thursday Apr 21, 2011 #
Note
rhr:67 slept:7.0 weight:155.9lbs (rest day)
7 PM
Running 41:49 5.26 mi (7:57 / mi) +153m 7:17 / mi
ahr:134 max:155 shoes: New Balance 1064 (2)
I couldn't resist a fourth day of amazing weather, so got my guns out and went for a run around the short Rivelin loop. Beautiful evening, shin felt OK, legs a little tired, but great to be out.
Wednesday Apr 20, 2011 #
Note
rhr:78 slept:8.5 weight:155lbs (rest day)
Targets for the summer (in no particular order):
1. 5k pb
2. 10k pb and under 34 minutes
3. Half marathon pb
4. Do some fell races
5. Do some orienteering
6. Have fun and enjoy my running
1. 5k pb
2. 10k pb and under 34 minutes
3. Half marathon pb
4. Do some fell races
5. Do some orienteering
6. Have fun and enjoy my running
Tuesday Apr 19, 2011 #
Note
rhr:74 weight:155.2lbs (rest day)
HR = HRV.
Monday Apr 18, 2011 #
Note
(injured) (rest day)
Shin hurting quite a lot, but legs not too bad other than a bit of stiffness behind my right knee.
Note
Just to round off my weekend nicely, I've arrived home to find that my freezer packed in at some point over the weekend. So I now have a stack of ruined food and a big wet patch in my dining room.
Note
Some pretty fast runs at the Boston marathon today:
http://raceday.baa.org/top-finishers.html
Don't think it counts as a world record because the race is point to point and they had the wind behind them. But still...
http://raceday.baa.org/top-finishers.html
Don't think it counts as a world record because the race is point to point and they had the wind behind them. But still...
Sunday Apr 17, 2011 #
Event: London Marathon
9 AM
Running race 1:56:54 18.82 mi (6:13 / mi) +67m 6:09 / mi
ahr:153 max:159 shoes: Asics DS Trainer 15 (8.5)
Shin flared up at 16, was starting to limp by 18. Took the sensible/brave/stupid/easy/difficult decision to drop out. I was already behind schedule, slowing, with nothing in the legs. Can't work out where my fitness and form have disappeared to over the last three weeks.
Saturday Apr 16, 2011 #
8 AM
Running 32:29 [2] 4.44 mi (7:19 / mi)
shoes: Asics DS Trainer 15 (8.5)
With Rob from the hotel, a very similar route to last year. Kensington Palace Gardens, into Hyde Park and back. Did some strides and stopped to do a bit of stretching.
Friday Apr 15, 2011 #
Note
(rest day)
Travelling to London, out to the Expo to register, then Wizard of Oz at The Palladium.
Thursday Apr 14, 2011 #
6 PM
Note
Final physio session with brother Dave. Got the all clear to race. The shin has improved markedly since I saw him last Friday, despite starting to run on it and doing some faster stuff yesterday. Very good news.
7 PM
Running 25:38 3.68 mi (6:57 / mi) +121m 6:19 / mi
ahr:131 max:155 shoes: Asics DS Trainer 15 (8.5)
Buoyed from seeing Dave, I went out for a little leg stretch. Feeling very positive, and virtually no pain from the shin at all. I'm now excited about Sunday, and was already psyching myself up for the race.
Bring. It. On.
Bring. It. On.
C • VLM 8
Wednesday Apr 13, 2011 #
6 AM
Running 43:34 6.56 mi (6:38 / mi) +6m 6:37 / mi
ahr:142 max:175 shoes: Asics DS Trainer 15 (8.5)
Lap of the bowl to warm up, 3*1 mile at just under marathon pace (5.51, 5.51, 5.51) with 400m float in between. Then a lap of the bowl to warm down.
This was the session to test out how the shin felt at speed. I'm not going to pretend I couldn't feel it, but it was no worse by the end than it was at the start. So whilst not ideal, it does give me hope that it will survive Sunday. And it doesn't feel any more sore after. As for the reps, I felt a little sluggish, but I've not run hard for nearly three weeks, plus I'm starting to carbo load, so that's to be expected.
This was the session to test out how the shin felt at speed. I'm not going to pretend I couldn't feel it, but it was no worse by the end than it was at the start. So whilst not ideal, it does give me hope that it will survive Sunday. And it doesn't feel any more sore after. As for the reps, I felt a little sluggish, but I've not run hard for nearly three weeks, plus I'm starting to carbo load, so that's to be expected.
Tuesday Apr 12, 2011 #
Note
(rest day)
Going to try some marathon pace reps tomorrow and see how things hold up.
Monday Apr 11, 2011 #
12 PM
Running 33:48 4.99 mi (6:46 / mi) +41m 6:36 / mi
ahr:137 max:172 shoes: New Balance 1064 (2)
Five miles non-stop at lunch. I'm going to be able to race on Sunday, but at the same time the shin will start to hurt at some point. I just hope that point is late on, and the pain is just annoying rather than uncomfortable.
8 PM
Note
Interesting article on the BBC website today about whether a sub-2 hour marathon is possible:
http://www.bbc.co.uk/news/magazine-12933932
I think it is, but not for a good number of years.
http://www.bbc.co.uk/news/magazine-12933932
I think it is, but not for a good number of years.
Sunday Apr 10, 2011 #
10 AM
Running 28:13 3.7 mi (7:38 / mi) +117m 6:57 / mi
ahr:125 max:152 shoes: New Balance 1064 (2)
A run. Outside. In the sun.
Today's rehab run was 8 minutes running / 2 minutes walking for 30 minutes. Shin felt pretty good, a bit of a dull ache, but nothing uncomfortable and nothing that got worse as the run went on. It hasn't stiffened up or become painful now I've finished either which is positive.
The enforced running taper has left me feeling nice and refreshed. This run would normally take me around 27 minutes if I ran it all. Today it took just over 28 and I walked for four minutes. And at no point did I feel like I was running hard or pushing it.
Today's rehab run was 8 minutes running / 2 minutes walking for 30 minutes. Shin felt pretty good, a bit of a dull ache, but nothing uncomfortable and nothing that got worse as the run went on. It hasn't stiffened up or become painful now I've finished either which is positive.
The enforced running taper has left me feeling nice and refreshed. This run would normally take me around 27 minutes if I ran it all. Today it took just over 28 and I walked for four minutes. And at no point did I feel like I was running hard or pushing it.
Saturday Apr 9, 2011 #
9 AM
Running 10:00 [2] 1.2 mi (8:20 / mi)
shoes: Asics DS Trainer 15 (8.5)
Back. In. The. Game.
10 minutes on the treadmill, with no pain and (as yet) no after effects. Looking cool with my bionic tape.
10 minutes on the treadmill, with no pain and (as yet) no after effects. Looking cool with my bionic tape.
Spinning 1:10:00 [4]
shoes: Asics DS Trainer 15 (8.5)
Followed by a spinning class.
Friday Apr 8, 2011 #
Note
(rest day)
But the weather was doing a very good job of tempting me out.
Thursday Apr 7, 2011 #
Note
Whilst not having run for a week is driving me a bit crazy, it has made my training graph more colourful.
6 PM
Road biking 1:04:39
ahr:118 max:150 shoes: Cycling shoes
It looked a nice evening so took the road bike out for a spin. A bit windy and chilly on the tops, but still fun. Crookes, Crosspool, Sandygate, Lodge Moor, Wyming Brook, top of the parks, Ringinglow, Sheephill Road, all the way down Eccy Road, Broomhill, Crookes, home.
Wednesday Apr 6, 2011 #
6 PM
Spinning 47:42
ahr:132 max:155 shoes: Asics DS Trainer 15 (8.5)
Spinning session at Ponds Forge. I'd forgotten how tough these are, and also how much I sweat during them. Had a crazy instructor but at least it made it go quickly. Managed to get my HR pretty high so a decent work out.
Tuesday Apr 5, 2011 #
Note
(rest day)
The shin is showing definite signs of improvement. I can now drive without pain, and walk without pain. It does still creak a bit, but I'm feeling much more positive about things. I will hopefully get the OK from Dave on Friday to try some rehab running over the weekend.
Monday Apr 4, 2011 #
7 AM
Road biking 51:57
ahr:109 max:137 shoes: Cycling shoes
IW from Emma's. Despite telling myself before I set off that I was not to race any other cyclists, I just couldn't resist. It's also very satisfying flying past all the stationary traffic.
6 PM
Road biking 23:06
ahr:113 max:147 shoes: Cycling shoes
HFW again.
Sunday Apr 3, 2011 #
4 PM
Road biking 42:49
ahr:105 max:142 shoes: Cycling shoes
Dusted off the road bike and cycled to Emma's. I don't cycle very often, but every time I do I seem to get caught in a downpour. Today was no exception. No shin pain.
Saturday Apr 2, 2011 #
Event: Rother Valley 10K
9 AM
Cross-training 1:08:30
ahr:130 max:141
Went to the Ponds Forge gym, which since the last time I went has moved from being in the main entrance hall into what used to be the Roundhouse. I was very impressed, a really good gym. 5 minutes warm up, then 60 minutes of 90/30s on the elliptical trainer, 5 minutes warm down.
4 PM
Note
Went to see brother Dave to get an expert diagnosis on my shin problem. It appears that the tendon is inflamed where it passes through some kind of casing on the top of the shin. This is giving me pain every time my foot flexes and the tendon moves, and is making a nasty creaking noise. Dave gave me some massage, and then strapped my foot to take pressure off the arch and the tendon. No running until at least the later part of the week, keep taking ibuprofen to reduce the inflammation, normal massage and ice massage, and cross-training as long as it's not aggravating the tendon. Fingers crossed now.
Friday Apr 1, 2011 #
5 PM
Cross-training 34:42
ahr:138 max:156
On the elliptical trainer. 15 * 1 min easy / 1 min hard with the hard coinciding with the hills on the hill program. Managed to get my HR pretty high, and had a right good sweat. No cold after effects, and no shin pain.
Cross-training 24:46
ahr:131 max:151
On the bike. 10 * 1 min easy / 1 min hard with the hard coinciding with the hills on the hill program. Managed to get my HR pretty high, and had a right good sweat. No cold after effects, and no shin pain.