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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2009:

activity # timemileskm+m
  Running26 27:50:11 216.0 347.62
  Strength & conditioning4 2:05:00
  Total26 29:55:11 216.0 347.62
averages - sleep:10.5

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Thursday Dec 31, 2009 #

Running intervals 46:00 [4] 6.4 mi (7:11 / mi)
slept:10.5 shoes: Asics Hyper XC

Strapped on the cross country spikes and ran 4 * 10 minutes with 2 minutes recovery around the Graves Park cross country lap. Hard and icy in places, soft and wet in others.

Running warm up/down 17:00 [2] 2.0 mi (8:30 / mi)
shoes: Asics Gel Sensor (8.5)

Warm up and warm down.

Wednesday Dec 30, 2009 #

Running intervals 44:00 [5] 5.0 mi (8:48 / mi)
shoes: Asics Gel-DS Racer VII

Had to pop into work for a couple of hours this morning, so couldn't make it out running with Rob, Oli & Pete. Then it looked cold and wet outside so I went and did 20 * 400m on the indoor track at EIS. 1 minute recoveries. It hurt.

Running 46:00 [2] 6.4 mi (7:11 / mi)
shoes: Asics Gel 1130 (3)

To and from EIS. More of a stagger on the way back.

Tuesday Dec 29, 2009 #

Note
(rest day)

Day out with Emma, then traveling back to Sheffield.

Monday Dec 28, 2009 #

Running 39:56 [2] 5.0 mi (7:59 / mi)
(rest day) shoes: Asics Gel Sensor (8.5)

Very easy recovery run with the primary aim of easing my hangover. Seemed to work. Very icy, as the rain that had started to melt the snow yesterday had frozen again. Ran back into the estate the 'old skool' way today.

Sunday Dec 27, 2009 #

Running 1:29:27 [3] 13.1 mi (6:50 / mi)

Road run round the old haunts. Went past my first school (which is now all boarded up), along 'Millionaires Row' in Darras Hall where all the footballers live, then past the middle and high schools, and back along the main road. This also combined a few of my old runs, which used to seem a long way but aren't actually. Pace felt nice and comfortable.

Saturday Dec 26, 2009 #

Running intervals 57:03 intensity: (27:03 @2) + (30:00 @4) 7.9 mi (7:13 / mi)
shoes: Asics Gel 1130 (3)

3 * 10 minutes with 2 minutes jog recovery beside the sea. Felt a bit sluggish, maybe that was something to do with having eaten far too much yesterday. Ran the last rep along the beach, in the soft sand beside the sea which was really tough and strength sapping.

Friday Dec 25, 2009 #

Running 45:47 [2] 5.8 mi (7:54 / mi)
(rest day) shoes: Asics Gel Sensor (8.5)

Early morning run as the sun was rising over the snow filled fields into a cloudless sky.

Thursday Dec 24, 2009 #

Running 1:13:46 [3] 10.7 mi (6:54 / mi)
shoes: Asics Gel Sensor (8.5)

This ended up being a reasonably brisk 10-miler, which was made a bit more tricky by the slippy conditions. I also had to speed up at the end because I was getting cold. From home, Big Waters, Weetslade Colliery, Gosforth Park, Brunton and back. Route.

Wednesday Dec 23, 2009 #

Running 1:06:37 [3] 9.2 mi (7:14 / mi)
shoes: Asics Gel 1130 (3)

Christmas card delivery run, and then out to work to pick my car up. Legs feeling tired by the end, I've ended up running quite a long way over the last five days. Saw Santa driving a tram.

Strength & conditioning 35:00 [3]
shoes: Asics Gel 1130 (3)

Gym session. Pretty much empty, so got on everything nice and easy. Followed by some time in the spa pool.

Tuesday Dec 22, 2009 #

Running intervals 32:30 [5] 3.0 mi (10:50 / mi)
shoes: Asics Gel 1130 (3)

Track was too icy for the planned session, so we did reps around the football field with a partner. I managed 16, each one around 300m. Not feeling it tonight.

Running 46:00 [2] 5.9 mi (7:48 / mi)

Work to track, and then home from track with Rob and Petey. Stopped at the Fat Cat for a couple of festive beers. And very nice they were too.

Monday Dec 21, 2009 #

Running 36:12 [2] 5.0 mi (7:14 / mi)
shoes: Asics Gel Sensor (8.5)

IW. Slippy slidey.

Running 1:00:51 [3] 7.8 mi (7:48 / mi)
shoes: Asics Gel Sensor (8.5)

From work to Norton to pick up my car. Pretty hard work, as it was uphill most of the way.

Sunday Dec 20, 2009 #

Running 1:07:00 [2] 8.1 mi (8:16 / mi)
shoes: Asics Gel Sensor (8.5)

The weather enforced a change of session, as it was too slippery for a tempo session. Just went out on the paths and trails around Emma's. Bumped into another runner on a hill above Unstone who I didn't recognise, but who knew me!

Running 39:42 [3] 5.3 mi (7:29 / mi)
shoes: Asics Gel Sensor (8.5)

Stupidly tried to drive back from Emma's to mine just after the heavy snow shower, and quickly got stuck in traffic and people who are unable to drive properly in the conditions. Abandoned my car at Emma's Mum's house in Norton and ran back home. Had some banter with the chavs in Woodseats who tried to hit me with snowballs but kept missing. I told them they threw like girls, so they chased after me, but still couldn't hit me.

Note

Why do people think it's a sensible idea to try and drive up or down Blake Street when it's covered in snow and ice? Whilst amusing to watch, it is pretty stupid.

Saturday Dec 19, 2009 #

Running 1:33:22 [3] 10.7 mi (8:44 / mi)

Run in the Peaks with Rob and Petey. Parked at Heatherdene and went up Win Hill, along the ridge, down through the forest and up to Lockerbrook, down to Fairholmes, then along the side of the reservoir for a bit before climbing up towards Derwent Edge. My ability to run through rough terrain is truly appalling.

Followed by a nice lunch and a beer at the Ladybower Inn, and Christmas tree shopping for Rob.

Friday Dec 18, 2009 #

Running 34:38 [2]
shoes: Asics Gel 1130 (3)

IW.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (3)

Gym session.

Thursday Dec 17, 2009 #

Running 35:16 [2]
shoes: Asics Gel 1130 (3)

HFW.

Wednesday Dec 16, 2009 #

Running 34:30 [2] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (3)

IW.

Tuesday Dec 15, 2009 #

Running intervals 31:30 [5] 5.1 mi (6:11 / mi)
shoes: Asics Gel-DS Racer VII

Probably too soon for an interval session, but once I'd started I had to finish. 200, 400, 600, 800, 1000, 1200, 1000, 800, 600, 400, 200 with 100m jog between. Stomach started to churn a bit on the last three, but managed to keep the times consistent. Rob struggled with the Maths and ended up running two 1200s.

Running warm up/down 48:25 [2] 6.2 mi (7:49 / mi)
shoes: Asics Gel 1130 (3)

Work to track, laps and drills, then the run home with a big crew of Rich, Rob, Petey and Dave A. Dave was then off to the gym. Hardcore.

Monday Dec 14, 2009 #

Note
(rest day)

Feeling better, but still drained.

Sunday Dec 13, 2009 #

Note
(sick)

Was supposed to run Bolsover 11k, but caught Emma's sickness bug and spent all morning throwing up.

Saturday Dec 12, 2009 #

Note
(rest day)

Counting pens and pencils all day.

Friday Dec 11, 2009 #

Note
(rest day)

Meetings all day, and tired from a busy week.

Thursday Dec 10, 2009 #

Running 34:30 [2] 5.0 mi (6:54 / mi)
shoes: Asics Gel 1130 (3)

IW.

Running 35:10 [2] 5.1 mi (6:54 / mi)
shoes: Asics Gel 1130 (3)

HFW via EIS.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (3)

Gym session.

Wednesday Dec 9, 2009 #

Running 35:10 [2] 5.0 mi (7:02 / mi)

IW at 6.10. Far too early. Surprisingly warm.

Tuesday Dec 8, 2009 #

Running intervals 31:30 [5] 5.0 mi (6:18 / mi)
shoes: Asics Gel-DS Racer VII

Track. 5 * 5 minutes with 75 seconds recovery. The aim was to run consistently, and I managed that, covering pretty much exactly the same distance each time, getting just over 1500m.

Running warm up/down 52:00 [2] 6.5 mi (8:00 / mi)
shoes: Asics Gel 1130 (3)

Work to track, laps and strides, run home with Rich and Petey.

Monday Dec 7, 2009 #

Running 42:05 [2] 6.1 mi (6:54 / mi)

Recovery run on the longer lunch loop.

Sunday Dec 6, 2009 #

Running race 34:39 [5] 6.2 mi (5:35 / mi)
shoes: Asics Gel-DS Racer VII

Heading in the right direction, and a big improvement on Leeds. Felt the hip flexor pain coming on around 6k but was able to manage it by over-exaggerating my leg movements. It came on again around 9k, and this time it was more painful and made me lose my breath, but I didn't need to stop. Out in 17.31, back in 17.08.

The start was a bit of a farce. We got there to be told that because of flooding on the course, the start was delayed by 30 minutes. So we went into the marquee to keep warm with the intention of warming up at 9.45. Then an announcement was made at 9.45 that the race would be starting in 5 minutes, so a bit of panic ensued to get ready and make it to the start in time.

It turns out that the organiser had delayed the start until 10 without asking the police. When the police heard about the delay, they said that if the race hadn't started before 10 they would be re-opening the roads. Cue the rush to get the race under way.

Running warm up/down 45:00 [2] 5.0 mi (9:00 / mi)
shoes: Asics Gel-DS Racer VII

From home to Rob's, Rob's to the race, a jog along a bit of the course to warm down and then back to Rob's.

Saturday Dec 5, 2009 #

Running 42:15 intensity: (32:15 @2) + (10:00 @3) 6.2 mi (6:49 / mi)
shoes: Asics Gel 1130 (3)

Easy road run with 2 * 5 minutes striding out to get the legs turning over.

Friday Dec 4, 2009 #

Running 33:35 [2] 5.0 mi (6:43 / mi)
shoes: Asics Gel 1130 (3)

Lunch run. Really nice day, just wish I'd had the time to run for longer.

Thursday Dec 3, 2009 #

Running intervals 20:00 [5] 3.0 mi (6:40 / mi)
shoes: Asics Gel-DS Racer VII

Met up with Rob and did a session on the indoor track at EIS. It took a few laps to get used to the banking, and to stop falling off the track at the end of the bend.

5 * 400m in 70 seconds with 1 minute recovery, then 5 * 200m in 31/32 seconds with 100m recovery. Ran the last 200m in the outside lane, which was interesting!

Running warm up/down 20:00 [2] 2.5 mi (8:00 / mi)
shoes: Asics Gel-DS Racer VII

Warm up around Don Valley Bowl, some laps with Rob, drills & strides, then warm down laps.

Wednesday Dec 2, 2009 #

Running 35:30 [2] 5.1 mi (6:58 / mi)
shoes: Asics Gel 1130 (3)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: Asics Gel 1130 (3)

Gym session.

Running 38:02 [3] 5.0 mi (7:36 / mi)
shoes: Asics Gel 1130 (3)

Errand run. Including visits to via Andy & Louise's and Dave & Kathy's.

Tuesday Dec 1, 2009 #

Running intervals 35:30 [5] 5.3 mi (6:42 / mi)
shoes: Asics Gel-DS Racer VII

Keith has stepped up the reps now we're in December, so tonight it was 12 * 2 minutes with 1 minute recovery. Got a good rhythm going, and ran pretty much the same pace and same distance on each one.

Running warm up/down 49:43 [2] 6.4 mi (7:46 / mi)
shoes: Asics Gel 1130 (3)

Work to track, some laps, and then home from track with Rich and Rob.

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