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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2012:

activity # timemileskm+m
  Running36 34:24:46 280.91(7:21) 452.08(4:34) 7168
  Strength & conditioning14 7:15:00
  Total45 41:39:46 280.91 452.08 7168
  [1-5]45 41:37:22

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Sunday Sep 30, 2012 #

Note
(rest day)

Travelling home. Had a great week, very relaxing, but still got some good running done (more than I expected) and climbed a lot of hills. Now ready to hit the training hard for Vegas.

Saturday Sep 29, 2012 #

6 AM

Running 1:02:29 intensity: (52:59 @2) + (9:30 @3) 8.09 mi (7:44 / mi) +314m 6:54 / mi
ahr:119 max:144 shoes: New Balance 1080 (3) (9)

Similar run to Monday, but found a path up the headland so went out there to take in the views.

Friday Sep 28, 2012 #

5 AM

Running 1:55:17 intensity: (1:05:50 @2) + (49:27 @3) 14.64 mi (7:53 / mi) +779m 6:45 / mi
ahr:124 max:151 shoes: New Balance 1080 (3) (9)

I'd been eyeing up the high point of the island for a couple of days, and as there was a church up there I knew I must be able to get to it, but wasn't sure how. On the boat yesterday I got the route from Mario the captain so struck off early to have a go.

It was further that I thought along the coast road to the turn off, and I'd already run over 5 miles before I started the 4km climb to the top. The climb was well worth it as from the top I had views over the whole island.

I'm definitely getting used to the heat as I didn't take any water with me and still felt strong on the climb up to the villa at the end.

Thursday Sep 27, 2012 #

Note
(rest day)

On a boat trip visiting the caves and looking at turtles. Plus my glutes are tight from all the uphill running.

Wednesday Sep 26, 2012 #

6 AM

Running 1:02:42 intensity: (31:24 @2) + (25:16 @3) + (6:02 @4) 8.15 mi (7:41 / mi) +158m 7:15 / mi
ahr:126 max:151 shoes: New Balance 1080 (3) (9)

A flatter one today. Dropped down to the beach and ran up and down a few times. But every run must finish with the climb back to the villa, and that feels like it's getting easier.

Tuesday Sep 25, 2012 #

6 AM

Running 1:05:21 intensity: (35:13 @2) + (22:38 @3) + (7:30 @4) 7.99 mi (8:10 / mi) +432m 7:00 / mi
ahr:126 max:151 shoes: New Balance 1080 (3) (9)

After my hill issues yesterday I thought the best way to improve was to climb more. Dropped down from the villa, along the coast road for a bit, and then climbed back up and over the hill to get to Dafni beach. Then turned round and came back the same way. Three long climbs, but coped fine today.

Monday Sep 24, 2012 #

6 AM

Running 1:08:39 intensity: (35:22 @2) + (27:08 @3) + (6:09 @4) 9.06 mi (7:35 / mi) +318m 6:50 / mi
ahr:128 max:154 shoes: New Balance 1080 (3) (9)

Just went for a little explore. Already very hot, even at 8am, and then made the mistake of having no water before setting off. Our villa is at the top of a 1 mile hill, and that broke me at the end of this run. I had to stop three quarters of the way up to dry heave.

Sunday Sep 23, 2012 #

Note
(rest day)

Travelling to Zakynthos.

Saturday Sep 22, 2012 #

8 AM

Running 19:26 intensity: (15:04 @2) + (2:02 @3) + (48 @4) + (1:32 @5) 2.63 mi (7:23 / mi) +83m 6:43 / mi
ahr:123 max:167 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 17:04 intensity: (22 @2) + (1:48 @3) + (14:54 @4) 3.08 mi (5:32 / mi) +62m 5:13 / mi
ahr:148 max:154 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 1st place.

Comfortable win, not many out today. As a result, didn't push hard enough which is shown by my HR.

Running 40:41 intensity: (36:58 @2) + (3:43 @3) 5.42 mi (7:30 / mi) +145m 6:56 / mi
ahr:121 max:134 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Sep 21, 2012 #

6 AM

Running 52:34 intensity: (49:58 @2) + (2:36 @3) 7.01 mi (7:30 / mi) +179m 6:57 / mi
ahr:115 max:138 shoes: New Balance 1080 (2) (9)

Before work. Wet.

Thursday Sep 20, 2012 #

6 AM

Running 21:48 intensity: (18:38 @2) + (25 @3) + (1:39 @4) + (1:06 @5) 3.0 mi (7:16 / mi) +14m 7:10 / mi
ahr:121 max:167 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

Strength & conditioning 45:00 [3]
shoes: New Balance 1080 (3) (9)

With PaulF.

Squats: 4 sets at 70kg.
Split squats: 3 sets at 40kg.
Pull-ups: 6/6/6.
Dips: 6/6/6.
Leg cycles and crunches.

Running 15:28 intensity: (15:13 @2) + (15 @3) 1.99 mi (7:47 / mi) +28m 7:28 / mi
ahr:118 max:131 shoes: New Balance 1080 (3) (9)

To work.
6 PM

Running 35:54 intensity: (31:30 @2) + (4:22 @3) + (2 @4) 5.0 mi (7:11 / mi) +87m 6:49 / mi
ahr:122 max:150 shoes: New Balance 1080 (3) (9)

HFW.

Wednesday Sep 19, 2012 #

7 AM

Strength & conditioning 30:00 [3]
(rest day)

Core and strength work. Bit of a scratchy throat so going to just tick over for a few days.

Tuesday Sep 18, 2012 #

6 AM

Running 49:33 intensity: (26:25 @2) + (14:54 @3) + (2:15 @4) + (5:59 @5) 7.0 mi (7:05 / mi) +40m 6:57 / mi
ahr:124 max:186 shoes: Asics Gel Hyperspeed (2) (8.5)

A tempo loop with Paul. Slightly slower at 18.31, but average HR lower at 137. A little tired, especially right at the start but OK. Sensibly called it a day after that and didn't do any track reps.
4 PM

Running 56:35 intensity: (44:22 @2) + (8:59 @3) + (1:15 @4) + (1:59 @5) 7.0 mi (8:05 / mi) +204m 7:25 / mi
ahr:124 max:168 shoes: Mizuno Harrier

In Bristol for a meeting, so KingTim kindly provided me with a map of Blaise Castle and some good advice about where to run. Got onto the ridge and ran SW, did a lap of Shirehampton and came back. Then dropped down to the bottom of the map and climbed back up the main path, until heading right, round some switchbacks, a lap of a field and through a cool tunnel to end up in the churchyard. Then up to the castle to finish.
C • Blaise 3

Monday Sep 17, 2012 #

6 AM

Running 22:30 intensity: (17:20 @2) + (44 @3) + (7 @4) + (4:19 @5) 3.1 mi (7:15 / mi) +14m 7:09 / mi
ahr:124 max:182 shoes: New Balance 1080 (3) (9)

Home to Don Valley. Legs OK.

Strength & conditioning 45:00 [3]
shoes: New Balance 1080 (3) (9)

With PaulF.

Squats: 1 set at 60kg, 3 sets at 70kg.
Split squats: 3 sets at 40kg.
Pull-ups: 6/6/6
Dips: 6/6/5
Leg cycles and crunches.

Running 14:46 intensity: (13:51 @2) + (55 @3) 2.01 mi (7:20 / mi) +26m 7:03 / mi
ahr:121 max:133 shoes: New Balance 1080 (3) (9)

Onto work.
6 PM

Running 46:29 intensity: (32:16 @2) + (14:13 @3) 6.54 mi (7:06 / mi) +64m 6:54 / mi
ahr:125 max:135 shoes: New Balance 1080 (3) (9)

HFW via Meadowhall.
7 PM

Strength & conditioning 15:00 [3]

Core and strength work.

Sunday Sep 16, 2012 #

Event: Great North Run
 
10 AM

Running 10:00 [2] 1.0 mi (10:00 / mi)
shoes: Asics Gel Hyperspeed (2) (8.5)

Warm up jog on town moor. Bumped into Jess Nixon.

Running 1:14:21 intensity: (46 @2) + (12:35 @3) + (1:00:37 @4) + (23 @5) 13.1 mi (5:41 / mi) +123m 5:31 / mi
ahr:147 max:155

Up until a week or so ago, I wasn't intending on racing this but running it as a marathon paced tempo. I didn't feel like I was in the kind of shape to be able to get a decent time. But the last few sessions have been good, and so my mind had gradually been changing.

The first two miles of the GNR are downhill anyway, I got a bit carried away and when I checked my watch I'd run then in just over 10.50. That was definitely too fast, regardless of what I was doing and that was the last time I looked at my watch. So I settled down a bit and the third mile was 5.40, and the two after 5.50s (both slightly uphill). I'd been passed by a decent sized pack but was running with a French guy called Cedric, and we were pacing each other well. Miles 6, 7 and 8 were slightly downhill and we averaged 5.30s, but it was comfortable.

It was at this point we started gradually picking up and passing a steady stream of slowing runners. Slowed slightly in mile 9 to 5.53, but ran mile 10 in 5.40 to go through 10 miles in 56.45 (there was a clock at the side of the road).

I was feeling strong, and so tried to kick on. I certainly felt like I'd sped up, and got a gap on Cedric. Miles 11 and 12 were both 5.46. Hit the coast at 12, as despite having been warned that the last mile was further than it looked, probably started my run to the finish a little early and was suffering by the end. Managed a 5.29 last mile to go across the line in 74.21.

That's my second fastest half marathon, just under a minute down on my pb. Given where I am in my training cycle I'm really pleased with the time. A good confidence boost.
C • I knew it! 2

Saturday Sep 15, 2012 #

8 AM

Running 19:27 intensity: (14:31 @2) + (38 @3) + (31 @4) + (3:47 @5) 2.64 mi (7:23 / mi) +88m 6:41 / mi
ahr:127 max:174 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 17:48 intensity: (35 @2) + (10:44 @3) + (6:29 @4) 3.08 mi (5:47 / mi) +64m 5:26 / mi
ahr:142 max:149 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 7th place.

Ran at a comfortable tempo pace. Legs felt much better at the end than the beginning so a successful run.

Running 39:34 intensity: (34:39 @2) + (4:55 @3) 5.42 mi (7:18 / mi) +145m 6:45 / mi
ahr:123 max:137 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home.

Friday Sep 14, 2012 #

6 AM

Running 32:53 intensity: (26:36 @2) + (1:38 @3) + (1:50 @4) + (2:49 @5) 4.49 mi (7:19 / mi) +119m 6:46 / mi
ahr:121 max:175 shoes: New Balance 1080 (3) (9)

Not straying too far from home after last night's curry.
C • Hope it goes well Sunday, w... 4
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Thursday Sep 13, 2012 #

6 AM

Running 59:03 intensity: (53:23 @2) + (59 @3) + (27 @4) + (4:14 @5) 8.1 mi (7:17 / mi) +108m 7:00 / mi
ahr:119 max:170 shoes: New Balance 1080 (3) (9)

Extended IW.
6 PM

Running 34:44 intensity: (31:32 @2) + (3:12 @3) 4.91 mi (7:05 / mi) +89m 6:42 / mi
ahr:120 max:142 shoes: New Balance 1080 (3) (9)

HFW.

Wednesday Sep 12, 2012 #

6 AM

Running 45:27 intensity: (42:40 @2) + (1:42 @3) + (58 @4) + (7 @5) 6.19 mi (7:21 / mi) +161m 6:48 / mi
ahr:113 max:155

Before work. Bumped into Paul. Saw his shoes a long way before I saw him.
6 PM

Running 26:04 intensity: (20:22 @2) + (1:13 @3) + (27 @4) + (4:02 @5) 3.65 mi (7:09 / mi) +114m 6:31 / mi
ahr:122 max:170

Short run after work.
7 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Tuesday Sep 11, 2012 #

6 AM

Running 55:24 intensity: (24:31 @2) + (19:20 @3) + (6:08 @4) + (5:25 @5) 8.21 mi (6:45 / mi) +36m 6:39 / mi
ahr:126 max:172 shoes: Asics Gel Hyperspeed (2) (8.5)

1 * tempo loop (18.21) and then 2 * 1600 with 400 jog recovery in 5.28 and 5.28.

The tempo loop was slightly slower than week (18.12) but it seemed more comfortable, and that was backed up by my HR (average 136 v 143 and max 146 v 150). The 1600s were also at a good pace.
6 PM

Running 42:26 intensity: (29:21 @2) + (13:05 @3) 6.14 mi (6:54 / mi) +157m 6:24 / mi
ahr:125 max:143 shoes: New Balance 1080 (3) (9)

Road loop. A little tired but running quickly.

Monday Sep 10, 2012 #

6 AM

Running 21:27 [2] 3.11 mi (6:54 / mi) +24m 6:45 / mi
ahr:106 max:123 shoes: New Balance 1080 (3) (9)

Home to Don Valley.

Strength & conditioning 45:00 [3]

Gym session with Paul. Feeling a bit jaded this morning.

Squats: 4 * 10 * 65kg
Split squats: 3 * 2 * 10 * 40kg

Pull ups: 6/6/6/
Dips: 6/6/6

Core work.

Running 15:05 intensity: (14:55 @2) + (10 @3) 1.98 mi (7:37 / mi) +29m 7:17 / mi
ahr:117 max:130 shoes: New Balance 1080 (3) (9)

Don Valley to work.
6 PM

Running 36:04 intensity: (33:29 @2) + (2:35 @3) 4.99 mi (7:13 / mi) +87m 6:51 / mi
ahr:119 max:138 shoes: New Balance 1080 (3) (9)

HFW.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Sep 9, 2012 #

8 AM

Running 2:11:49 intensity: (2:01:39 @2) + (10:10 @3) 15.81 mi (8:20 / mi) +602m 7:27 / mi
ahr:112 max:142

Round Sheffield route with Paul. Cracking morning, out nice and early.
C • 112 2

Saturday Sep 8, 2012 #

8 AM

Running 19:14 intensity: (18:58 @2) + (16 @3) 2.59 mi (7:26 / mi) +85m 6:45 / mi
ahr:116 max:137 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to pakrun.

Running 16:41 intensity: (1:57 @2) + (1:52 @3) + (11:56 @4) + (56 @5) 3.09 mi (5:24 / mi) +61m 5:05 / mi
ahr:148 max:157 shoes: Asics Gel Hyperspeed (2) (8.5)

Better. There were five of us running together, I'd had to work hard to keep in touch up the second climb, and took the turn in fourth. Felt good on the way down Rustlings Road and had moved up to second by the tennis centre. Then just had enough on the last loop to get in front.

I wanted to be running 16.30 before the GNR, so not quite there, but a lot closer than I was a week ago.

Running 40:53 intensity: (34:40 @2) + (6:13 @3) 5.33 mi (7:41 / mi) +144m 7:05 / mi
ahr:124 max:135 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

Friday Sep 7, 2012 #

6 AM

Running 51:28 intensity: (35:12 @2) + (9:08 @3) + (7:08 @4) 7.24 mi (7:07 / mi) +13m 7:04 / mi
ahr:121 max:150 shoes: Asics Gel Hyperspeed (2) (8.5)

Track session with Paul. Two sets of 4 * 800m with 200m jog between reps and 400m between sets. Times OK, but not setting the world on fire. Fine for this stage of training:

2.38, 2.39, 2.38, 2.39
2.38, 2.38, 2.37, 2.37

Felt pretty tired today. Driving lots of miles over Wednesday and Thursday has left me quite drained.

Thursday Sep 6, 2012 #

7 AM

Strength & conditioning 15:00 [3]

Core work.

Running 42:45 intensity: (38:17 @2) + (1:11 @3) + (38 @4) + (2:39 @5) 6.1 mi (7:01 / mi) +77m 6:45 / mi
ahr:124 max:165 shoes: New Balance 1080 (3) (9)

A very dull leg stretch out and back along the A127.

Wednesday Sep 5, 2012 #

6 AM

Running 44:13 intensity: (38:20 @2) + (5:53 @3) 6.2 mi (7:08 / mi) +156m 6:37 / mi
ahr:120 max:143 shoes: New Balance 1080 (3) (9)

Before work.
5 PM

Running 38:45 intensity: (30:13 @2) + (4:43 @3) + (45 @4) + (3:04 @5) 5.36 mi (7:14 / mi) +113m 6:47 / mi
ahr:126 max:178 shoes: New Balance 1080 (3) (9)

Decided to break up my 250 mile drive from Stockport to Basildon by taking a small diversion to Cannock Chase for a little run. Parked at the visitor centre and just went for an explore.

Tuesday Sep 4, 2012 #

6 AM

Running 1:11:25 intensity: (44:36 @2) + (14:25 @3) + (9:15 @4) + (3:09 @5) 10.19 mi (7:01 / mi) +52m 6:54 / mi
ahr:129 max:172

Run from home to Don Valley to meet Paul for:

1 * Attercliife tempo loop (3.1 miles / 18.12 / 5.52)
5 * 200m with 400m jog recovery on the track (34 / 34 / 33 / 34 / 31)

Then run onto work. Tempo loop felt OK, good pace. Quick 200s were then a shock to the system.
6 PM

Running 35:50 intensity: (30:05 @2) + (5:45 @3) 5.0 mi (7:10 / mi) +154m 6:32 / mi
ahr:122 max:140 shoes: New Balance 1080 (3) (9)

Cruise on the roads. Legs quite stiff after this morning, eased off a bit during the run. But a couple of easy days required.

Monday Sep 3, 2012 #

7 AM

Running 10:39 [2] 1.2 mi (8:53 / mi) +4m 8:47 / mi
shoes: New Balance 1080 (2) (9)

Round the bowl with Paul.

Strength & conditioning 45:00 [3]
shoes: New Balance 1080 (2) (9)

Squats. 2 sets of 10 @ 60kg, 2 sets of 10 @ 65kg.
Split squats. 2 sets of 10 on each leg @ 30kg. 1 set of 10 on each leg @ 35kg.
Pull ups 6/6/7.
Dips 10/6/6.
12 PM

Running 42:33 intensity: (2:24 @0) + (22:40 @2) + (17:29 @3) 6.14 mi (6:55 / mi) +113m 6:33 / mi
ahr:125 max:139 shoes: New Balance 1080 (2) (9)

At lunch.
7 PM

Strength & conditioning 25:00 [3]

Core and strength work.

Sunday Sep 2, 2012 #

10 AM

Running 2:25:13 intensity: (20:56 @2) + (1:12:17 @3) + (52:00 @4) 16.87 mi (8:36 / mi) +1029m 7:14 / mi
ahr:139 max:151 shoes: Innov-8 X-talon 212

Exterminator fell race, 3rd place.

The idea today was to get a nice long run in the legs at the start of marathon training. Set off nice and steady and was in 6th place at the first checkpoint at Totley trig. OJ and Little Rob were already away, and we weren't going to see them for the rest of the race.

Still in 6th down at the stepping stones, but a bit further behind as was cautious on the decent. Caught two places on the climb, and by Houndkirk Road I was in third. I then took a completely rubbish route to Higger, almost going via Burbage Bridge, and as I was approaching the checkpoint a stream of runners came down from Higger and I was back outside the top 10.

Got back to 5th by the checkpoint on Stanage Edge, but then missed the trog through the bracken and lost all the places again. Climbed well up from Hathersage Church and through Mitchell Field and got back to 5th by Owler Tor. No change down to the pump house in Padley Gorge, then took my route over White Edge.

Looked behind me half way across Longshaw and was very surprised to see Little Rob a few hundred metres behind me. Where had he come from? Maybe I'm in 4th now. Had to now run hard to stay ahead of him. As I got to Totley trig, Will Boothman was approaching from the other direction, and I had a decent lead on him. 3rd place now? Just ran controlled off the trig, passed Oli running back up the hill (he'd run 2.06 to break the course record and so had been back for ages) outside the rifle ranges who said I was 3rd, not far behind second. Happy with the position, felt like I ran strongly without really pushing apart from the last 20 minutes.

Won a packet of raisins, a kiwi, a bottle of women's hair shampoo and a mug. And a beer for the team prize.

Saturday Sep 1, 2012 #

8 AM

Running 19:02 intensity: (13:50 @2) + (1:05 @3) + (1:14 @4) + (2:53 @5) 2.62 mi (7:17 / mi) +70m 6:43 / mi
ahr:130 max:174 shoes: Asics Gel Hyperspeed (2) (8.5)

Down to parkrun.

Running 16:54 intensity: (3:54 @2) + (43 @3) + (10:59 @4) + (1:18 @5) 3.07 mi (5:31 / mi) +60m 5:12 / mi
ahr:150 max:156 shoes: Asics Gel Hyperspeed (2) (8.5)

Sheffield Hallam parkrun, 3rd place.

Another few seconds quicker, so still heading (slowly) in the right direction. Armand and Little Rob miles ahead.

Running 40:19 intensity: (25:37 @2) + (14:42 @3) 5.39 mi (7:28 / mi) +144m 6:54 / mi
ahr:126 max:141 shoes: Asics Gel Hyperspeed (2) (8.5)

Run home.
10 AM

Strength & conditioning 30:00 [3]

Core and strength work.

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