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Training Log Archive: MikeS

In the 30 days ending Apr 30, 2013:

activity # timemileskm+m
  Running26 24:05:09 208.52(6:56) 335.58(4:18) 3932
  Strength & conditioning10 4:05:00
  Total36 28:10:09 208.52 335.58 3932
  [1-5]36 28:02:36

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Tuesday Apr 30, 2013 #

Note
(rest day)

Early start, in London all day, pub trip, no running.

Monday Apr 29, 2013 #

6 PM

Running 1:00:02 intensity: (18:12 @2) + (40:52 @3) + (58 @4) 8.39 mi (7:10 / mi) +214m 6:38 / mi
ahr:131 max:147 shoes: New Balance 1080 (4) (9)

Still struggling to get back into a running groove, and the cold isn't helping. But nonetheless I enjoyed myself and it was a lovely evening.

Sunday Apr 28, 2013 #

9 AM

Running 59:30 intensity: (21:46 @2) + (37:44 @3) 7.6 mi (7:50 / mi) +273m 7:03 / mi
ahr:130 max:143 shoes: New Balance 1080 (4) (9)

The cold has arrived. Banging headache for the duration of this run, although alcohol may also have played a small part in that. A leisurely cruise around Rivelin. Legs feeling good.

Saturday Apr 27, 2013 #

7 AM

Running 44:33 intensity: (18:57 @2) + (22:00 @3) + (3:34 @4) + (2 @5) 6.23 mi (7:09 / mi) +172m 6:35 / mi
ahr:132 max:155 shoes: New Balance 1080 (4) (9)

Out early for a short run. Still got this annoying cough, which doesn't seem to be affecting my chest, and hasn't yet developed into a cold. Not too bothered as I'm just ticking over.

Then I volunteered at the parkrun. Got the important job of one of the barcode scanners, and we had a record attendance of 498 so it was quite a busy shift. Enjoyed helping out, and had a lot of people recognise me and ask why I wasn't running!

Friday Apr 26, 2013 #

6 AM

Running 27:15 intensity: (15:50 @2) + (10:06 @3) + (1:13 @4) + (6 @5) 3.72 mi (7:19 / mi) +111m 6:42 / mi
ahr:126 max:156 shoes: New Balance 1080 (4) (9)

Short run round the block. Legs OK, but throat and chest not so. HR quite high as well. Not as well recovered as I'd though!

Thursday Apr 25, 2013 #

Note
(rest day)

I was planning on a run this evening, but got stuck late at work trying (and failing) to make a cash flow balance. Also feeling a little bit under the weather. Might try and get out tomorrow. Legs feel pretty much recovered.

Wednesday Apr 24, 2013 #

Note
(rest day)

Feel like I could manage a run so going to have one more day off and go for a curry instead.

Tuesday Apr 23, 2013 #

Note
(rest day)

Nah.

Monday Apr 22, 2013 #

Note
(rest day)

Legs a bit sore, but nowhere near as bad as they have been after other marathons. More than happy to do nothing today other than reflect on yesterday's race.

Overall, I'm still really happy. I refused to leave London without a pb this year, and I succeeded in that aim. However, I'm still a long way off the sub 2.40 I ultimately want to achieve, which is making me consider whether that's even possible.

I did play very conservatively to make sure I got a pb, and even when I went through halfway slightly behind schedule, it felt so easy that I still thought a negative split was an on. But the tiredness hits you quickly and I dropped off a bit in the last few miles. However, the difference between the two halves is the lowest I've managed since my first ever marathon, which is encouraging.

(2009: 81.40 / 82.48)
(2013: 80.35 / 82.28)

So I basically need to run the first half two minutes faster, without it feeling any harder, and then only fade by 90 seconds in the second half, and that's 2.40. Simple!

Anyway, plenty of time to think about whether I fancy another go.

Sunday Apr 21, 2013 #

10 AM

Running race 2:43:00 intensity: (43 @2) + (54:44 @3) + (1:47:32 @4) + (1 @5) 26.21 mi (6:13 / mi) +248m 6:02 / mi
ahr:145 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

A new pb, ran a controlled race but just couldn't quite hold the pace at the end.

5k 19.00
10k 19.10
15k 19.08
20k 19.10
Half 1.20.35
25k 18.57
30k 19.08
35k 19.33
40k 20.02
Finish 2.43.03

Happy.

Saturday Apr 20, 2013 #

7 AM

Running 29:08 intensity: (24:46 @2) + (4:22 @3) 4.01 mi (7:16 / mi) +38m 7:04 / mi
ahr:115 max:138 shoes: Asics Gel Hyperspeed (4) (8.5)

From the hotel straight to the Houses of Parliament, then ran Birdcage Walk and The Mall at marathon pace. I would love it to feel that easy tomorrow! Then to Hyde Park corner and back to the hotel through Victoria. Felt great, really excited about tomorrow. Ready to go and smash it!
8 AM

Strength & conditioning 10:00 [2]

A bit of stretching in the gym.

Friday Apr 19, 2013 #

7 AM

Running 42:55 intensity: (19:48 @2) + (20:38 @3) + (2:29 @4) 6.22 mi (6:54 / mi) +170m 6:21 / mi
ahr:131 max:150 shoes: New Balance 1080 (4) (9)

Usual loop before heading back down to London. Pleased to feel refreshed after a complete day off, and not sluggish which is sometimes the result.

Thursday Apr 18, 2013 #

Note
(rest day)

In London with work. And a good time to have a complete rest day. Made it out to the expo and got registered (number 631).

Wednesday Apr 17, 2013 #

7 AM

Running 9:31 intensity: (8:04 @2) + (1:01 @3) + (10 @4) + (16 @5) 1.26 mi (7:32 / mi) +11m 7:20 / mi
ahr:113 max:159 shoes: Asics Gel Hyperspeed (4) (8.5)

Lap of the bowl.

Running 35:26 intensity: (16:52 @2) + (13:29 @3) + (5:05 @4) 5.39 mi (6:34 / mi) +12m 6:32 / mi
ahr:130 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

2 * 1 mile at marathon pace with 400m recovery and 5 * 400m at 10k pace with 200m recovery.

5.50 (AHR 131)
5.54 (AHR 137
76
76
75
75
75

Lap of Attercliffe to warm down. Feeling good. Ready to go.
7 PM

Strength & conditioning 25:00 [3]

Core and strength.

Tuesday Apr 16, 2013 #

6 AM

Running 43:50 intensity: (28:20 @2) + (14:11 @3) + (1:19 @4) 6.2 mi (7:04 / mi) +167m 6:31 / mi
ahr:127 max:148 shoes: New Balance 1080 (4) (9)

Before work. Nice and steady.
7 PM

Strength & conditioning 20:00 [3]

Stretching.

Monday Apr 15, 2013 #

6 PM

Running 26:59 intensity: (14:58 @2) + (11:00 @3) + (13 @4) + (48 @5) 4.0 mi (6:44 / mi) +98m 6:16 / mi
ahr:128 max:168 shoes: New Balance 1080 (4) (9)

Around the block. Included 5 * 30 second intervals.
7 PM

Strength & conditioning 20:00 [3]

Core and strength work.

Sunday Apr 14, 2013 #

9 AM

Running 19:03 intensity: (10:59 @2) + (8:01 @3) + (3 @4) 2.76 mi (6:54 / mi) +13m 6:48 / mi
ahr:126 max:146 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Running 37:29 intensity: (3:56 @2) + (3:53 @3) + (24:16 @4) + (5:24 @5) 6.27 mi (5:59 / mi) +32m 5:53 / mi
ahr:149 max:158 shoes: Asics Gel Hyperspeed (4) (8.5)

Two laps of the tempo loop. Crazy strong headwind on Hawke Street and Attercliffe Road, a bit like it was in Vegas. So rather than the nice consistent mile pace of last week, I was having to work hard to maintain marathon pace into the wind, and then still work hard with the wind to catch up the time I'd lost into the wind - mile 4 in 6.09 followed by mile 5 in 5.48! As a result average HR a littler higher than last week. Still a good run out, hope the wind isn't this strong next Sunday!

Running 19:16 intensity: (1:50 @2) + (16:04 @3) + (1:22 @4) 2.73 mi (7:04 / mi) +57m 6:38 / mi
ahr:139 max:147 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from Don Valley.

Saturday Apr 13, 2013 #

8 AM

Running 19:45 intensity: (15:02 @2) + (3:53 @3) + (25 @4) + (25 @5) 2.66 mi (7:26 / mi) +73m 6:51 / mi
ahr:123 max:161 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun with Rich.

Running 16:51 intensity: (1:20 @2) + (34 @3) + (7:14 @4) + (7:43 @5) 3.12 mi (5:24 / mi) +47m 5:10 / mi
ahr:152 max:161 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st.

Set off hard chasing Carl, then we eased off on the second climb. Got a gap on the second descent, but then lost it all when I binned ten seconds trying to get round (and nearly getting crushed by) a van that was blocking the road down past the tennis centre. Pulled away again a little by the end.

Running 42:48 intensity: (23:38 @2) + (19:10 @3) 5.46 mi (7:50 / mi) +149m 7:13 / mi
ahr:127 max:141 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home with Adam.
10 AM

Strength & conditioning 30:00 [3]

Core and stretching.

Friday Apr 12, 2013 #

6 AM

Running 55:31 intensity: (47:22 @2) + (8:09 @3) 6.38 mi (8:42 / mi) +32m 8:34 / mi
ahr:112 max:142 shoes: Asics Gel Hyperspeed (4) (8.5)

Lap of the bowl to warm up.
2 * 1 mile at marathon pace on the track (6.03 / 5.56).
Drills.
Warm down loop of Attercliffe.

Thursday Apr 11, 2013 #

6 AM

Running 44:43 intensity: (29:09 @2) + (13:13 @3) + (1:32 @4) + (49 @5) 6.19 mi (7:13 / mi) +172m 6:39 / mi
ahr:126 max:166 shoes: New Balance 1080 (4) (9)

Before work. Nice to see Andy C and catch up. Not too sore or too stiff after last night, so think I got the effort level about right.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Wednesday Apr 10, 2013 #

7 PM

Running 1:51 intensity: (30 @2) + (1:15 @3) + (6 @4) 0.17 mi (10:45 / mi) +22m 7:42 / mi
ahr:134 max:146 shoes: Asics Gel Hyperspeed (4) (8.5)

I thought the first SY 5 mile road league race was at Oxspring. I arrived at 6.20 to see no sign of any runners. Oh dear, not good. Checked the website. Notice posted on Saturday to say the venue had been changed to Lodge Moor. Bugger. Back in the car, drove across Sheffield as quickly as I could (within the speed limit of course) and arrived with only a few minutes to spare. Put on my shoes, ran to the start and got there just in time.

Running race 28:45 intensity: (2:56 @2) + (52 @3) + (24:53 @4) + (4 @5) 5.1 mi (5:38 / mi) +150m 5:10 / mi
ahr:149 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

SY 5 mile road league race 1, 4th place.

The adrenaline was pumping, and I started perhaps a little quicker than I had wanted. I had been unsure of how to run this race, but the fast start meant that I was going to have to keep going and run quite hard. I had no idea where the course went, so I was surprised when we turned right up Roper Hill and the switch backs. By this point the first three were out ahead, and I was in a pack with Scott, Zak, a Kimberworth runner and a Sheffield Tri runner. I was even more surprised when we turned left and dropped down Andwell Lane into Mayfield Valley. I let the other runners get a little gap as I didn't want to destroy my quads on the down, but I caught and passed them all on the climb on the other side. Zak and Scott came back to me and we ran together for the rest of the race. As we turned right onto Redmires Road Scott dropped back slightly, and then I was strong enough to just edge ahead of Zak over the last 200m. Ran hard but without killing myself, felt strong, especially on the hills, but not got the speed on the flatter sections.

The next race is next Wedmesday. I quite fancy running it, but would do it at marathon pace and not push too hard.

Running 12:16 [2] 1.42 mi (8:40 / mi) +20m 8:18 / mi
ahr:114 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down jog, first bit with Scott. Finished just as the rain(!!) started.

Tuesday Apr 9, 2013 #

6 AM

Running 1:00:56 intensity: (50:52 @2) + (10:00 @3) + (4 @4) 8.46 mi (7:12 / mi) +225m 6:39 / mi
ahr:120 max:149 shoes: New Balance 1080 (4) (9)

Before work. Bumped into Paul, long time no see.

Monday Apr 8, 2013 #

7 AM

Running 24:23 [2] 3.44 mi (7:05 / mi) +15m 6:59 / mi
ahr:113 max:125 shoes: New Balance 1080 (4) (9)

IW.
6 PM

Running 23:45 intensity: (20:15 @2) + (3:30 @3) 3.42 mi (6:56 / mi) +87m 6:26 / mi
ahr:122 max:138 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Sunday Apr 7, 2013 #

9 AM

Running 23:25 [2] 3.33 mi (7:02 / mi) +16m 6:56 / mi
ahr:112 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

Home to Don Valley.

Running 59:22 intensity: (5:04 @0) + (45 @2) + (38:55 @3) + (14:38 @4) 10.0 mi (5:56 / mi) +72m 5:48 / mi
ahr:141 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Three laps of the Attercliffe loop plus two laps of the track to make it up to ten miles. Ended up running just under marathon pace, but the real aim for today was to run at a level that felt comfortable and that I could hold. The pace was consistent throughout, as was my HR, which meant I was maintaing the pace without an increase in effort. Sped up a little at the end on the track. Just need to do that for 20 miles in two weeks time.

Running 21:24 intensity: (4:40 @2) + (16:40 @3) + (4 @4) 3.0 mi (7:08 / mi) +77m 6:36 / mi
ahr:132 max:145 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from Don Valley. Job done. Bring on the marathon.

Saturday Apr 6, 2013 #

8 AM

Running 19:20 intensity: (13:17 @2) + (1:16 @3) + (1:37 @4) + (3:10 @5) 2.67 mi (7:14 / mi) +72m 6:41 / mi
ahr:127 max:174 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun with Rich and Dave. Rich was racing, Dave was going to be pacemaker for Kim.

Running 16:50 intensity: (1:03 @2) + (43 @3) + (14:42 @4) + (22 @5) 3.06 mi (5:30 / mi) +46m 5:15 / mi
ahr:149 max:157 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 1st place.

Out at the front on my own from the start. Ended up running comfortably hard rather than really pushing myself. Dave successfully paced Kim to a considerable pb, and either just under or just over the ultimate target of 20 minutes.

Running 46:07 intensity: (2:29 @0) + (30:15 @2) + (13:23 @3) 6.19 mi (7:27 / mi) +185m 6:49 / mi
ahr:125 max:142 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home with Rich, Dave and Adam for the first part. From Broomhill ran over the top of Crookes and past Dave's new house.

Friday Apr 5, 2013 #

6 AM

Running 45:15 intensity: (36:03 @2) + (9:12 @3) 6.21 mi (7:17 / mi) +170m 6:43 / mi
ahr:119 max:142 shoes: New Balance 1080 (4) (9)

Before work.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Apr 4, 2013 #

6 AM

Running 1:01:07 intensity: (41:59 @2) + (11:37 @3) + (32 @4) + (6:59 @5) 8.35 mi (7:19 / mi) +203m 6:48 / mi
ahr:127 max:183 shoes: New Balance 1080 (4) (9)

Before work.

Wednesday Apr 3, 2013 #

6 AM

Running 48:53 intensity: (39:21 @2) + (8:30 @3) + (28 @4) + (34 @5) 6.74 mi (7:15 / mi) +81m 6:59 / mi
ahr:121 max:166 shoes: New Balance 1080 (4) (9)

IW.
6 PM

Running 24:09 intensity: (18:35 @2) + (5:34 @3) 3.42 mi (7:03 / mi) +88m 6:32 / mi
ahr:123 max:143 shoes: New Balance 1080 (4) (9)

HFW.
7 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Apr 2, 2013 #

5 PM

Running 6:17 [2] 0.92 mi (6:50 / mi) +6m 6:42 / mi
ahr:114 max:125 shoes: Asics Gel Hyperspeed (4) (8.5)

Work to Don Valley.

Running 39:55 intensity: (15:33 @2) + (5:03 @3) + (13:37 @4) + (5:42 @5) 6.41 mi (6:14 / mi) +2m 6:13 / mi
ahr:139 max:157 shoes: Asics Gel Hyperspeed (4) (8.5)

Yasso 800s. 10 * 800m with 200m recovery (c. 90 seconds). The Hallamshire session was 6 * 800m so ran with the group for these, then struck out on my own for the last four.

2.34, 2.35, 2.35, 2.34, 2.34
2.35, 2.35, 2.35, 2.35, 2.33

More than happy with that. Knew I had to be feeling nice and strong after the first six, which I was, and then I was able to keep up the pace on the last four, although it got a bit harder towards the end.

Running 12:53 intensity: (11:53 @2) + (1:00 @3) 1.63 mi (7:53 / mi) +11m 7:43 / mi
ahr:119 max:132 shoes: Asics Gel Hyperspeed (4) (8.5)

A lap of Attercliffe and then back to work.

Monday Apr 1, 2013 #

11 AM

Running 1:10:41 intensity: (48:08 @2) + (22:32 @3) + (1 @4) 9.76 mi (7:15 / mi) +295m 6:37 / mi
ahr:125 max:145 shoes: New Balance 1080 (4) (9)

Steady on the roads. Took a little while to warm up and get rid of the stiffness from yesterday. A little niggle in the right hip to watch.
12 PM

Strength & conditioning 20:00 [3]

Stretching.

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