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Training Log Archive: MikeS

In the 30 days ending Apr 30, 2014:

activity # timemileskm+m
  Running30 26:23:29 221.52(7:09) 356.5(4:27) 4245
  Strength & conditioning9 2:25:00
  Cross-training4 1:30:00
  Total34 30:18:29 221.52 356.5 4245

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Wednesday Apr 30, 2014 #

7 AM

Running 33:31 intensity: (31:42 @2) + (1:49 @3) 4.67 mi (7:10 / mi) +31m 7:02 / mi
ahr:119 max:132 shoes: New Balance 1080 (7) (9)

IW. Tired tired tired.
5 PM

Running 34:01 intensity: (26:04 @2) + (7:57 @3) 4.65 mi (7:19 / mi) +120m 6:47 / mi
ahr:123 max:137 shoes: New Balance 1080 (7) (9)

HFW.

Tuesday Apr 29, 2014 #

7 AM

Running 43:42 intensity: (16:50 @2) + (21:00 @3) + (44 @4) + (5:08 @5) 6.13 mi (7:07 / mi) +140m 6:39 / mi
ahr:135 max:173 shoes: New Balance 1080 (7) (9)

Up the parks with 10 * 90/30.

Monday Apr 28, 2014 #

7 AM

Running 33:49 intensity: (33:46 @2) + (3 @3) 4.64 mi (7:18 / mi) +30m 7:09 / mi
ahr:113 max:135 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 33:30 intensity: (25:05 @2) + (8:25 @3) 4.56 mi (7:21 / mi) +117m 6:48 / mi
ahr:124 max:137 shoes: New Balance 1080 (7) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and strength.

Sunday Apr 27, 2014 #

10 AM

Running 1:10:30 intensity: (1:02:44 @2) + (7:46 @3) 9.34 mi (7:33 / mi) +266m 6:56 / mi
ahr:123 max:136 shoes: New Balance 1080 (7) (9)

From the station home to drop off my stuff, then off up the parks. Head and body feeling better than I thought they would after last nights party.

Saturday Apr 26, 2014 #

8 AM

Running 21:13 intensity: (14:20 @2) + (26 @3) + (3 @4) + (6:24 @5) 2.85 mi (7:27 / mi) +61m 6:59 / mi
ahr:137 max:205 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:09 intensity: (23 @2) + (45 @3) + (10:51 @4) + (5:10 @5) 3.04 mi (5:39 / mi) +60m 5:19 / mi
ahr:151 max:160

Sheffield Hallam parkrun, 2nd.

Mike Tanner shot off the front and had quite a big gap by the first lake. That gap stayed pretty constant for the rest of the race. I had a good battle for 2nd place which kept me pushing. A little slower than last week, but after a race and interval session in the last three days that's not too bad.

Running 19:08 intensity: (8:07 @2) + (11:01 @3) 2.45 mi (7:48 / mi) +60m 7:15 / mi
ahr:127 max:138 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home.

Friday Apr 25, 2014 #

7 AM

Running 47:40 intensity: (18:30 @2) + (9:27 @3) + (19:43 @4) 6.51 mi (7:19 / mi) +108m 6:58 / mi
ahr:134 max:154 shoes: Salomon Fellraiser (9)

Old Skool interval session on the field in Endcliffe Park. Pyramid of lap, lap and a straight, lap and two thirds, two laps and back down. Brought back lots of memories.
C • No... 1

Thursday Apr 24, 2014 #

7 AM

Running 48:37 intensity: (37:11 @2) + (8:25 @3) + (41 @4) + (2:20 @5) 6.65 mi (7:19 / mi) +148m 6:50 / mi
ahr:128 max:173 shoes: New Balance 1080 (6) (9)

Parks. A bit clunky after racing last night, but the cracking weather made me forget all about that. Bumped into Will B charging down past the cafe.
6 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Wednesday Apr 23, 2014 #

6 PM

Running 10:53 [2] 1.39 mi (7:51 / mi) +21m 7:30 / mi
ahr:117 max:128 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up with Scott plus drills and strides to get the legs moving.

Running race 29:40 intensity: (5:45 @2) + (1:09 @3) + (19:59 @4) + (2:47 @5) 5.09 mi (5:50 / mi) +148m 5:21 / mi
ahr:150 max:157 shoes: Asics Gel Hyperspeed (5) (8.5)

SY 5 mile road league race 2, Lodge Moor. 15th (isn) place.

That went better than expected. Only 40 seconds slower than last year when I was in pretty good shape ten days out from the marathon. If I can shift the half stone or so of excess weight I'm carrying I might be running OK.

Started steady but felt strong up and over the first hill so pushed on. Lost time on the long downhill into Mayfield Valley, didn't let myself go enough. Struggled up the steep section on the other side, but once over that got back into my rhythm and caught a few more places back before the end. Not too far behind the Hallamshire boys.

Running 7:18 [2] 0.77 mi (9:27 / mi) +17m 8:50 / mi
ahr:117 max:124 shoes: Asics Gel Hyperspeed (5) (8.5)

Short warm down with Scott and Adam.

Tuesday Apr 22, 2014 #

6 PM

Strength & conditioning 15:00 [3]

Core.

Cross-training 30:00 [3]

On the bike in the gym.

Monday Apr 21, 2014 #

12 PM

Running 54:06 intensity: (25:50 @2) + (26:21 @3) + (1:47 @4) + (8 @5) 7.64 mi (7:05 / mi) +203m 6:32 / mi
ahr:130 max:160 shoes: New Balance 1080 (7) (9)

Started off up the parks, but it was very busy and I was having to dodge lots of small children so headed up into Fulwood and then back through Broomhill. Legs feeling tired, tried to liven them up with 0.1 miles of strides every 0.9 miles.

Strength & conditioning 20:00 [3]
shoes: New Balance 1080 (7) (9)

Into the gym for a quick session.

Sunday Apr 20, 2014 #

10 AM

Running 1:57:38 intensity: (1:04:27 @2) + (48:40 @3) + (4:00 @4) + (31 @5) 15.19 mi (7:45 / mi) +588m 6:55 / mi
ahr:129 max:165 shoes: New Balance 1080 (6) (9)

Out on the Round Sheffield Walk route. Legs felt good as I ran up Lyndhurst Road so decided to up the pace slightly to try and get round in under two hours for the first time. Managed it reasonably comfortably, working hard on the ups and fast cruising the downs.

Saturday Apr 19, 2014 #

8 AM

Running 15:49 intensity: (10:19 @2) + (1:20 @3) + (1:21 @4) + (2:49 @5) 2.14 mi (7:22 / mi) +39m 6:59 / mi
ahr:129 max:165 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:01 intensity: (3:15 @2) + (1:36 @3) + (9:41 @4) + (2:29 @5) 3.08 mi (5:31 / mi) +61m 5:12 / mi
ahr:148 max:160 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 4th place.

Not sure where that time came from, but I'll certainly take it, the fastest I've done this for a good six months. Started steady but actually felt like I had a bit of speed in the legs so pushed on and had a race with Tom. We were also catching Carl and I just edged him in a sprint finish.

Running 22:32 intensity: (18:43 @2) + (3:49 @3) 2.85 mi (7:54 / mi) +72m 7:20 / mi
ahr:124 max:134 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm down with Tom and Carl.
2 PM

Note

It's taken me a few days to get round to writing this, but here are a few thoughts on the marathon last weekend.

Unfortunately the build up had been less than ideal, with a heel problem leading to a lot of missed training, particularly long runs. From Sunday 2nd February (when the injury came on) until race day, I'd only run over 20 miles once, and that had aggravated the injury again.

I was fairly confident that I'd have the underlying stamina to finish the marathon, but I knew there was no chance of a pb, and also a risk that the heel wouldn't last the distance.

I went out with the attitude to enjoy myself, soak up the atmosphere, and not worry about the time (although I did secretly want to break three hours). I ditched the racing flats in favour of the more supportive road shoes to protect the foot.

And that's what I did. Settled into a comfortable pace and ran a pretty even split race (I would have also loved a negative split but couldn't manage it!). Ran to HR and if I felt like it was getting too high I would ease off a little bit. I didn't really have a bad patch, although it looks like I slowed slightly through Canary Wharf, but some of that was conscious as I didn't want to push too hard too soon.

I was then able to finish strongly, overtaking a lot of people along the embankment and running the last mile as my quickest of the race. The heel also held up fine.

In summary, I had a very enjoyable day out in the sunshine.

Splits on the link:
http://results-2014.virginmoneylondonmarathon.com/...

Friday Apr 18, 2014 #

1 PM

Running 1:06:27 intensity: (38:31 @2) + (27:56 @3) 9.18 mi (7:14 / mi) +278m 6:37 / mi
ahr:127 max:144 shoes: New Balance 1080 (7) (9)

Forge Dam, Foxall Lane, round the top to Ringinglow and then back. Lovely day, warm in the sun but still a little chilly out of it. This nicely dissipated my prosecco related wedding hangover.

Thursday Apr 17, 2014 #

7 AM

Running 49:06 intensity: (45:25 @2) + (3:41 @3) 6.62 mi (7:25 / mi) +150m 6:56 / mi
ahr:121 max:142 shoes: New Balance 1080 (6) (9)

Usual parks route. Stiffness in legs now pretty much gone.

Wednesday Apr 16, 2014 #

7 PM

Cross-training 20:00 [3]
shoes: New Balance 1080 (7) (9)

Bike in gym.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (7) (9)

Tuesday Apr 15, 2014 #

7 AM

Running 34:07 intensity: (26:59 @2) + (6:10 @3) + (37 @4) + (21 @5) 4.66 mi (7:19 / mi) +31m 7:10 / mi
ahr:121 max:159 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 34:08 intensity: (20:03 @2) + (11:58 @3) + (36 @4) + (1:31 @5) 4.6 mi (7:25 / mi) +118m 6:52 / mi
ahr:128 max:182 shoes: New Balance 1080 (7) (9)

HFW.

Strength & conditioning 15:00 [3]

Core. Time to get back on this.

Monday Apr 14, 2014 #

7 PM

Cross-training 20:00 [3]
shoes: New Balance 1080 (7) (9)

Spin on the bike in the gym to get the legs moving.

Running 5:00 [3] 0.6 mi (8:20 / mi)
shoes: New Balance 1080 (7) (9)

A short plod on the treadmill.

Sunday Apr 13, 2014 #

10 AM

Running race 2:56:11 intensity: (3:58 @2) + (2:04:33 @3) + (47:40 @4) 26.2 mi (6:43 / mi) +246m 6:32 / mi
ahr:140 max:152 shoes: New Balance 1080 (7) (9)

Enjoyed myself, happy with the time given the training I've done.
C • is that it? 2

Saturday Apr 12, 2014 #

8 AM

Running 29:00 [3] 4.1 mi (7:04 / mi)
shoes: New Balance 1080 (6) (9)

Parks. Chucked in a mile at old marathon pace on the way down. All good for tomorrow.
C • Good luck tomorrow! 3

Strength & conditioning 5:00 [3]
shoes: New Balance 1080 (6) (9)

Calf and achilles.

Friday Apr 11, 2014 #

7 AM

Running 42:00 [3] 6.0 mi (7:00 / mi)
shoes: New Balance 1080 (6) (9)

Parks. Legs good, bowels not so much.

Thursday Apr 10, 2014 #

Note
(rest day)

In Leeds all day.

Wednesday Apr 9, 2014 #

6 PM

Running 37:28 intensity: (25:38 @2) + (5:15 @3) + (19 @4) + (6:16 @5) 5.31 mi (7:04 / mi) +124m 6:35 / mi
ahr:132 max:179 shoes: New Balance 1080 (7) (9)

Parks with 0.1 mile of strides after every 0.9 mile running.

Tuesday Apr 8, 2014 #

5 PM

Running 8:07 intensity: (55 @2) + (1:34 @3) + (29 @4) + (5:09 @5) 1.08 mi (7:30 / mi) +21m 7:05 / mi
ahr:156 max:174 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to track.

Running 22:21 intensity: (8:45 @2) + (4:15 @3) + (9:21 @4) 3.57 mi (6:16 / mi)
ahr:137 max:149 shoes: Asics Gel Hyperspeed (5) (8.5)

3 * 1 mile at marathon pace with 400 jog recovery. Thought I was running at the right pace, it felt nice and comfortable, but was a bit too quick. Legs turning over nicely tonight - ironically probably the best they've felt on this pre-marathon shakedown session!

5.34, 5.40, 5.38.

Running 8:13 [2] 1.1 mi (7:28 / mi) +1m 7:27 / mi
ahr:117 max:128 shoes: Asics Gel Hyperspeed (5) (8.5)

Back to work. It then took me nearly 50 minutes to drive the 5 miles home because of all the football traffic. Very frustrating.

Monday Apr 7, 2014 #

Note
(rest day)

Sports massage.

Sunday Apr 6, 2014 #

8 AM

Running 1:05:00 [3] 8.65 mi (7:31 / mi) +150m 7:08 / mi
shoes: New Balance 1080 (6) (9)

Out early so I could go and watch the Sheffield Half Marathon. Just an easy one up the parks and back.

After being delayed for 1 hour, the half marathon was cancelled because there was no water on the course. A lot of the runners decided to run anyway.
C • Saw that on news tonight, c... 1
11 AM

Cross-training 20:00 [3]

On the bike in the gym.

Strength & conditioning 10:00 [3]

Usual.

Saturday Apr 5, 2014 #

8 AM

Running 17:27 intensity: (11:16 @2) + (14 @3) + (32 @4) + (5:25 @5) 2.25 mi (7:45 / mi) +41m 7:20 / mi
ahr:130 max:179 shoes: New Balance 1080 (7) (9)

Down to parkrun.

Running 17:43 intensity: (1:15 @2) + (3:36 @3) + (12:52 @4) 3.08 mi (5:45 / mi) +46m 5:30 / mi
ahr:145 max:152 shoes: New Balance 1080 (7) (9)

Sheffield Hallam parkrun, 8th place.

Marginally quicker than last week, legs feeling tired after the last couple of days of training, which they aren't used to! Tom J flew round in 15.36, he is looking in great shape for London. Ben B also down and running strongly.

Running 19:50 intensity: (10:17 @2) + (9:33 @3) 2.65 mi (7:30 / mi) +71m 6:55 / mi
ahr:128 max:136 shoes: New Balance 1080 (7) (9)

Warm down with Tom and Ben.

Friday Apr 4, 2014 #

10 AM

Running 1:48:06 intensity: (53:40 @2) + (53:24 @3) + (1:02 @4) 13.95 mi (7:45 / mi) +333m 7:13 / mi
ahr:128 max:148 shoes: New Balance 1080 (6) (9)

My diary got freed up when a meeting was cancelled, so used the opportunity to take a day off. I'd had to cancel a couple of planned days off in March because of various things going on at work and felt like I needed this.

Drove to my parents and left my car and a change of clothes. Then ran out to the Devonshire Arms in Beeley where they met me for a rather nice lunch.

The route I took was up Long Line, across the Roman Road, through Longshaw, Frogatt Edge, down into Baslow and along the river through the Chatsworth estate. I'd estimated it would take 1hr 45 so was pretty close. Took slightly longer getting through Longshaw than I'd thought.

Didn't have the ideal shoes on, but still not taking any chances with the heel.
C • Devonshire Arms 1

Thursday Apr 3, 2014 #

5 PM

Running 51:02 intensity: (9:33 @2) + (28:34 @3) + (7:06 @4) + (5:49 @5) 8.08 mi (6:19 / mi) +162m 5:57 / mi
ahr:142 max:180

Tempo loop.

26/11/13: 32.06 / 19.23 : 51.29
16/01/14: 32.43 / 19.33 : 52.17
03/04/14: 32.19 / 18.43 : 51:02

Nice to run a PB, shows what difference it makes running the second section in the daylight and not worrying about where you are putting your feet.

Wednesday Apr 2, 2014 #

7 AM

Running 33:20 intensity: (29:12 @2) + (4:08 @3) 4.6 mi (7:14 / mi) +28m 7:06 / mi
ahr:118 max:135 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 33:42 intensity: (25:23 @2) + (8:19 @3) 4.61 mi (7:18 / mi) +118m 6:46 / mi
ahr:123 max:139 shoes: New Balance 1080 (7) (9)

HFW.

Tuesday Apr 1, 2014 #

5 PM

Running 4:21 intensity: (2:24 @2) + (26 @3) + (54 @4) + (37 @5) 0.6 mi (7:18 / mi) +6m 7:05 / mi
ahr:127 max:163 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to start of tempo loop.

Running 18:15 intensity: (2:52 @2) + (12:55 @3) + (2:28 @4) 3.13 mi (5:50 / mi) +12m 5:45 / mi
ahr:140 max:147 shoes: Asics Gel Hyperspeed (5) (8.5)

One lap of the tempo loop. Seemed to go quite well, legs feeling good after the massage yesterday.

Running 24:48 intensity: (18:15 @2) + (3:58 @3) + (2:35 @4) 3.26 mi (7:37 / mi) +19m 7:29 / mi
ahr:125 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

To track, 4 * 400m in 72, 72, 73, 72 then back to work.

Strength & conditioning 10:00 [3]
shoes: Asics Gel Hyperspeed (5) (8.5)

Quick session in gym.

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