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Training Log Archive: MikeS

In the 30 days ending Sep 30, 2013:

activity # timemileskm+m
  Running14 14:20:00 102.91 165.62 3177
  Mountain Biking6 5:51:03 1876
  Strength & conditioning3 1:20:00
  Cross-training1 30:00
  Total23 22:01:03 102.91 165.62 5053

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Monday Sep 30, 2013 #

7 AM

Mountain Biking 24:40 intensity: (23:57 @2) + (43 @3) +60m
ahr:97 max:131 shoes: Cycling shoes

IW. By the time you've been stuck at traffic lights it's not that much quicker than running.
6 PM

Mountain Biking 27:25 intensity: (25:36 @2) + (1:49 @3) +142m
ahr:107 max:135 shoes: Cycling shoes

HFW.

Running 17:32 intensity: (11:16 @2) + (6:16 @3) 2.01 mi (8:43 / mi) +71m 7:52 / mi
ahr:119 max:143 shoes: New Balance 1080 (4) (9)

Rehab run outside. 2 minutes on, 1 minute off round the block. OK.

Sunday Sep 29, 2013 #

12 PM

Mountain Biking 45:09 intensity: (27:12 @2) + (13:28 @3) + (2:37 @4) + (1:52 @5) +224m
ahr:119 max:180 shoes: Cycling shoes

To B&Q initially for some masking tape, then an extended route home via Woodseats.

Saturday Sep 28, 2013 #

2 PM

Mountain Biking 1:47:45 intensity: (58:09 @2) + (38:37 @3) + (9:51 @4) + (1:08 @5) +702m
ahr:124 max:228 shoes: Cycling shoes

I wasn't planning on a being out for this long, but the weather was so nice I just kept going.

Friday Sep 27, 2013 #

7 PM

Cross-training 30:00 [3]
shoes: New Balance 1080 (4) (9)

15 minutes on the treadmill one minute on / one minute off.
15 minutes on the bike.

Thursday Sep 26, 2013 #

7 PM

Strength & conditioning 30:00 [3]

Wednesday Sep 25, 2013 #

Note
(rest day)

In London. Foot still sore.

Tuesday Sep 24, 2013 #

Note
(rest day)

In London. Foot still sore.

Monday Sep 23, 2013 #

5 PM

Mountain Biking 1:06:23 intensity: (1:04:40 @2) + (1:43 @3) +350m
ahr:99 max:134 shoes: Cycling shoes

Another spin on the bike.

Sunday Sep 22, 2013 #

9 AM

Mountain Biking 1:19:41 intensity: (1:13:40 @2) + (5:19 @3) + (4 @4) + (38 @5) +398m
ahr:106 max:193 shoes: Cycling shoes

It was too nice a day to do nothing, so went out on my bike. Whirlow Farm first, where I had a nice chat with Oli & Jenny, then Ringinglow Road to Ringinglow, across to the Hathersage Road, Owler Bar and home. Never pushing too hard. I wondered why my legs were tired at the start - forgetting I'd run a marathon yesterday!

Saturday Sep 21, 2013 #

8 AM

Running 3:48:56 intensity: (45:53 @2) + (2:50:55 @3) + (12:08 @4) 26.47 mi (8:39 / mi) +1216m 7:34 / mi
ahr:135 max:149 shoes: Mizuno Harrier

High Peak 40, DNF.

Mixed emotions today. Disappointed that the foot I hurt at The Exterminator three weeks ago flared up and forced me to retire, but physically at that point I was feeling great and had managed the fuelling and pacing quite well. Lying in 7th place, only a few minutes down on 4th.

It was always a little bit touch and go whether I would be able to run, but the foot had been feeling better this week and so I decided to toe the start line. No problems until the decent from Hollins Cross to Castleton where it started to niggle. Got worse going up the rocky climb of Cave Dale, and heading off the top I knew I was changing my running style to compensate, and putting more weight through my left leg where the thigh was starting to tighten.

There was a long road section down to Tideswell and I was hoping the level surface would help it ease off, but it didn't, and as soon as the ground got rough again I couldn't put weight through it. Fortunately, Mum and Dad were meeting me at the checkpoint at Tidewell Dale car park, so I reluctantly (but sensibly) had to call it a day. If I'd only had a few more miles to go I would have sucked it up, but I still had a good couple of hours left.

I think I'm going to have to accept that to get this fixed properly I may need some time off running completely.

Thursday Sep 19, 2013 #

6 AM

Running 14:19 intensity: (12:25 @2) + (55 @3) + (59 @4) 1.7 mi (8:25 / mi) +39m 7:52 / mi
ahr:117 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

To Hunters Bar to meet Paul, then to the bottom of Bingham Park.

Running 25:14 intensity: (28 @2) + (3:50 @3) + (20:56 @4) 4.06 mi (6:13 / mi) +52m 5:59 / mi
ahr:146 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Tempo from the bottom of Bingham Park, to the road just beyond Forge Dam and then back to Hunters Bar. That was tough!

Running 5:31 intensity: (1:47 @2) + (3:44 @3) 0.68 mi (8:08 / mi) +25m 7:18 / mi
ahr:131 max:140 shoes: Asics Gel Hyperspeed (4) (8.5)

Home from Hunters Bar.

Wednesday Sep 18, 2013 #

5 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Sep 17, 2013 #

6 AM

Running 50:34 intensity: (40:24 @2) + (9:28 @3) + (25 @4) + (17 @5) 6.62 mi (7:39 / mi) +137m 7:11 / mi
ahr:125 max:159 shoes: New Balance 1080 (5) (9)

Up the parks.

Monday Sep 16, 2013 #

Note
(rest day)

Sunday Sep 15, 2013 #

9 AM

Running 1:24:45 intensity: (1:12:10 @2) + (12:35 @3) 10.66 mi (7:57 / mi) +311m 7:17 / mi
ahr:121 max:142 shoes: Mizuno Harrier

Slightly longer test out run on the foot. Not going to gain any fitness before next weekend with a mega-long one, but wanted to get towards 90 minutes in. Up the parks, Ringinglow, Limb Valley, Eccy Woods, Abbeydale Road.

Still feeling the foot, but it didn't get worse during the run, and was coping with uneven surfaces a bit better. Lots more icing and stretching to do this week.

Saturday Sep 14, 2013 #

8 AM

Running 15:54 intensity: (15:22 @2) + (25 @3) + (7 @4) 2.14 mi (7:26 / mi) +27m 7:09 / mi
ahr:119 max:151 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:18 intensity: (47 @2) + (58 @3) + (15:33 @4) 3.04 mi (5:41 / mi) +45m 5:26 / mi
ahr:148 max:154 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 10th place.

A strong field, coupled with me being miles off the pace. Just never got going.

Running 36:36 intensity: (18:21 @2) + (18:08 @3) + (7 @4) 4.9 mi (7:28 / mi) +130m 6:54 / mi
ahr:128 max:145 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home, part of way with Ben and Andy.

Friday Sep 13, 2013 #

6 PM

Running 39:31 intensity: (8:34 @2) + (13:31 @3) + (17:26 @4)
ahr:139 max:153 shoes: New Balance 1080 (5) (9)

On the treadmill in the gym. 5 minutes warm up and then 8 * 3/1. The 3's were at 6 minute miling as that is as fast as the treadmill goes. The 1's were at 7.30 pace. Very sweaty by the end.

Thursday Sep 12, 2013 #

Note
(rest day)

Sheffield > London > Leeds > Sheffield. No time for run plus resting foot.

Wednesday Sep 11, 2013 #

6 AM

Running 51:06 intensity: (34:55 @2) + (13:29 @3) + (1:19 @4) + (1:23 @5) 6.55 mi (7:48 / mi) +145m 7:18 / mi
ahr:128 max:166 shoes: New Balance 1080 (5) (9)

Up the parks with Paul. The foot and wrist healing process seems to have plataeued if not regressed, and both were quite sore during the run. I may need to get back on the painkillers. Also feeling a bit sickly so all in all not great in myself, but still enjoyed the run and the company. Rest day tomorrow to give everything a chance to heal a bit more.

Tuesday Sep 10, 2013 #

7 AM

Running 33:39 intensity: (17:22 @2) + (12:27 @3) + (16 @4) + (3:34 @5) 4.63 mi (7:16 / mi) +27m 7:08 / mi
ahr:130 max:178 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 33:46 intensity: (16:38 @2) + (17:08 @3) 4.61 mi (7:19 / mi) +118m 6:47 / mi
ahr:129 max:144 shoes: New Balance 1080 (5) (9)

HFW.
6 PM

Strength & conditioning 20:00 [3]

Stretching. Lots of things sore and stiff.

Monday Sep 9, 2013 #

7 AM

Running 34:05 intensity: (25:28 @2) + (8:37 @3) 4.65 mi (7:20 / mi) +26m 7:12 / mi
ahr:120 max:138 shoes: New Balance 1080 (5) (9)

IW.
5 PM

Running 34:07 intensity: (17:15 @2) + (16:52 @3) 4.61 mi (7:24 / mi) +108m 6:54 / mi
ahr:128 max:143 shoes: New Balance 1080 (5) (9)

HFW.

Sunday Sep 8, 2013 #

11 AM

Running 30:14 intensity: (15:56 @2) + (13:51 @3) + (27 @4) 4.01 mi (7:33 / mi) +109m 6:58 / mi
ahr:127 max:150 shoes: New Balance 1080 (5) (9)

A run! Outside! Just down to the parks and a short loop. Foot a bit sore at the beginning, didn't get any worse, if anything improved slightly coming back down. As I was running a bit later, the park was busy and I spent a lot of time avoiding small children on bikes, dogs on and off leads and people not paying attention to where they were going.

Saturday Sep 7, 2013 #

12 PM

Note
(injured)

Went to the gym and did 30 minutes on the treadmill, 2 minutes on / 1 minute off gradually increasing the speed and the gradient. Foot was OK, didn't get any more painful, and I seemed to be running normally. Finished off with 1 mile at tempo. Then 10 minutes on the bike to warm down.

Friday Sep 6, 2013 #

Note
(injured) (rest day)

Thursday Sep 5, 2013 #

Note
(injured) (rest day)

In a very warm London which was a nice distraction. Can drive again now so back into the office tomorrow.

Wednesday Sep 4, 2013 #

Note
(injured) (rest day)

Big improvement today in the wrist, bandage off, more movement, and can pick up light things.

Tuesday Sep 3, 2013 #

Note
(injured) (rest day)

The impact wounds from the fall on Sunday, while looking quite bad, don't hurt at all. My left wrist and hand are still very sore, and a nice bruise is covering pretty much all the lower half of the hand. Can't write, drive, or grip anything. The foot is also hurting, but I'm just ignoring that for the moment. Feeling a bit sorry for myself.

Monday Sep 2, 2013 #

Note
(injured) (rest day)

Sunday Sep 1, 2013 #

10 AM

Running 1:46:53 intensity: (56:52 @2) + (12:30 @3) + (37:05 @4) + (26 @5) 11.57 mi (9:14 / mi) +591m 7:58 / mi
ahr:126 max:156 shoes: VJ Integrator (8.5)

Not a good day at the office. When I started the Exterminator I didn't expect it to end in the Minor Injuries until at the Hallamshire getting my hand bandaged and having an x-ray on my foot.

It was going well, I was enjoying myself and running quite strongly, but coming off Higger to the check-point I must have kicked a rock with my right foot and went full length, my left wrist and elbow taking the brunt of the impact. Hobbled down to the checkpoint in a bit of shock, had a sit down and tried to clean up my hand wound. I was going to quit, but after a few minutes the shock wore off and I felt better so carried on. But my right foot was starting to hurt quite a lot, so came back to the checkpoint.

Stupidly and stubbornly I decided to make my way back to the finish under my own steam, rather than waiting for a lift. The foot got worse and worse and by the time I got to the finish I couldn't put any weight on it. Drove home with difficulty as I couldn't put any force through my left wrist so changing gear was tricky.

Emma cleaned up the hand wound, but we decided to go to Minor Injuries to get it properly bandaged, and they also sent me for an x-ray on my right big toe which is where the pain was centralised. Luckily nothing broken, just a lot of swelling around the joint. Looks like a few days off, which is annoying because I felt I was just getting back into some sort of shape.

Quality running from Oli today, breaking the course record and nearly sneaking under 2 hours. He went for it right from the gun.

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