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Training Log Archive: MikeS

In the 31 days ending Mar 31, 2010:

activity

time

miles

Running

45:27:11

361.6

(7:33)

581.93

(4:41)

Road biking

2:45:15

Strength & conditioning

2:30:00

Total

50:42:26

361.6

581.93

2:47

0:00

» now

Wednesday Mar 31, 2010 #

7 AM

Running 1:11:39 [2] 10.0 mi (7:10 / mi)
shoes: New Balance 1064 (1)

Extended IW. The sun actually came out for a short while.

12 PM

Running 43:05 [2] 6.1 mi (7:04 / mi)
shoes: New Balance 1064 (1)

Extended lunch loop in reverse. Legs now feeling tired.

Tuesday Mar 30, 2010 #

12 PM

Running 34:27 [2] 5.0 mi (6:53 / mi)
shoes: New Balance 1064 (1)

Lunch loop. Didn't look at the watch and tried to cruise at what I thought was roughly 7 mins / mile. It felt very easy, and I ended up pretty close.

5 PM

Running 1:32:34 12.2 mi (7:35 / mi)
shoes: Asics DS Trainer 14 (8.5)

Yasso session. 10 * 800m, 90 seconds recovery, with PaulF. Aiming to run them all just under 2.40 but ended up running 2:36; 2:35; 2:35; 2:35; 2:35;
2:34; 2:33; 2:32; 2:31; 2:31. Really pleasing to be getting faster towards the end - that's a great session in the bag. PaulF running very strongly tonight, I was just holding on for the last couple.

Plus the run from work to track (got wet), warm up laps and the run home with Rich.

Monday Mar 29, 2010 #

7 AM

Running 34:50 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

IW. Horrible morning. Legs felt OK.

5 PM

Running 33:55 [2] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1140 (1)

HFW. Downgraded the day from horrible to minging.

Sunday Mar 28, 2010 #

10 AM

Running 1:16:01 [4] 13.1 mi (5:48 / mi)
shoes: Asics DS Trainer 14 (8.5)

Wilmslow half marathon and UK half marathon champs. Good session. Wanted to go out and run faster than I did last year, but without hurting myself too much with one eye on a big week of training next week. Managed to take pretty much exactly 2 minutes off last year, and was only 70 seconds off my pb, which is encouraging after a decent number of miles this week.

Started off possibly a little quick, but then got in a nice rhythm through to halfway, although I did seem to keep finding myself on my own when we were running into the wind. The mile splits then slipped a bit from 10 through to 12, but I think they were more uphill. Happy to run my equal fastest mile (the same as mile 1) on mile 13!

I'm sure the course wasn't that hilly last year...

C • Faster Faster 2

Running 25:00 [2] 2.5 mi (10:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Warming up and warming down.

Saturday Mar 27, 2010 #

10 AM

Running 1:13:43 11.0 mi (6:42 / mi)
shoes: New Balance 1064 (1)

Easy out to Wharncliffe Side, then turned and ran three miles at marathon pace (wind and gravity assisted) then easy back home. Chest felt a little tight at the start, but better by the end.

Friday Mar 26, 2010 #

7 AM

Running 35:20 [2] 5.1 mi (6:56 / mi)
shoes: New Balance 1064 (1)

IW via EIS.

Strength & conditioning 30:00 [3]
shoes: New Balance 1064 (1)

Gym session.

Thursday Mar 25, 2010 #

12 PM

Running 34:18 [2] 5.0 mi (6:52 / mi)
shoes: New Balance 1064 (1)

Lunch loop.

5 PM

Running 1:12:32 10.0 mi (7:15 / mi)
shoes: Asics DS Trainer 14 (8.5)

I was on my way to Woodbourne Road to do a track session there, when it started to rain. Luckily at that time I was outside the EIS, so decided to do my session inside in the dry. 10 * 600m with 75 seconds recovery, just something a little shorter and sharper before the weekend. I then got wet on the run home instead.

Wednesday Mar 24, 2010 #

6 PM

Running 1:34:52 [2] 13.0 mi (7:18 / mi)
shoes: New Balance 1064 (1)

Bit of a hilly, slightly longer mid-week run. Left work at a decent hour so that I could make the most of the light. Down to Broomhill (where I bumped into Dave Archer and ran with him for a little while before he had to go for a 'pit-stop'), Fulwood, Forge Dam, fire station, Ringinglow, Long Line, Hunters Bar, Hanover Way, home. Pace was nice and comfortable, but a bit stiff from last night.

Tuesday Mar 23, 2010 #

Running 1:21:00 11.7 mi (6:55 / mi)
shoes: Asics DS Trainer 14 (8.5)

Track session on a horrible night. Windy and rainy. 4 * 2km with PaulF, with 100m walk / 100m jog recovery (~2 mins). Ran them in 6.43, 6.41, 6.45 and 6.40. Think the conditions slowed us slightly and I was soaked through by the end. Plus run from and back to work.

Monday Mar 22, 2010 #

12 PM

Running 42:27 [2] 6.1 mi (6:58 / mi)
shoes: New Balance 1064 (1)

Extended lunch loop. Legs didn't feel too tired, and, touch wood, nothing seemed to be hurting too much.

6 PM

Running 30:16 [2] 4.2 mi (7:12 / mi)
shoes: New Balance 1064 (1)

Good warm up before drills. Bowl, arena, Woodbourne Road, Attercliffe, bowl.

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: New Balance 1064 (1)

Drills. Quiet one tonight, with Neil, Oli, Rob and Clare nowhere to be seen. Gareth was back with us and took us through a good session.

Sunday Mar 21, 2010 #

9 AM

Running 2:07:20 18.7 mi (6:49 / mi)
shoes: Asics DS Trainer 14 (8.5)

What a difference a day makes. Woke up this morning, the sun was shining and I was feeling more like my old self. So decided to go and run the Dronfield 10k. Session splits into three sections:

1. Long warm-up. 6.0 miles, 43.19 (7.13). From Norton to Dronfield, and then once round the small loop and once round the long loop of the course.

2. The race. 6.2 miles, 36.07 (5.49). The plan was to run the race at marathon pace, but did it slightly faster as I got dragged off with the leaders at the start. It's a tough course, with the first kilometre uphill on the small loop, and then each large loop has a long uphill drag as well. Finished 6th.

3. Long warm-down. 6.5 miles, 47.12 (7.16). A couple more times round the long loop, then the run back to Norton.

After reading PaulF's training log from last week, I did consider for a moment a little 3 miler, but then dismissed the idea.

C • nice recovery! 2

Saturday Mar 20, 2010 #

8 AM

Running 1:39:50 [2] 14.0 mi (7:08 / mi)
shoes: Asics Gel 1140 (1)

Not a good run at all. Woke up this morning feeling a bit better, but still not 100%. After a bit of to-ing and fro-ing, I decided to go out running but see how I felt and tweak the run as necessary. It became apparent pretty quickly that I wasn't going to be able to do a proper long run, and it was then a case of seeing how far I could get. My stomach hurts, and I don't feel like I want to be sick but I feel yucky and have lost my appetite. Had to take a detour into Meadowhall for a 'pit-stop' mid run. So, I used my sensible head and cut the run short (but still made it long enough to get to 100 miles ;-) ).

And just to improve my mood, I seem to aggravated something in my left foot which is now really painful. My body is falling apart at the worst possible time.

Friday Mar 19, 2010 #

12 PM

Running 34:38 [2] 5.0 mi (6:56 / mi)
shoes: Asics Gel 1140 (1)

Lunch loop backwards. Very tired today, and feeling a bit lethargic and sicky in general. Hopefully will feel better for the long run tomorrow (a big meal at Casanova should mend me), or may need to factor in a change of session.

Thursday Mar 18, 2010 #

12 PM

Running 34:51 [2] 5.0 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

Lunch loop.

5 PM

Running 1:11:52 9.5 mi (7:34 / mi)
shoes: Asics DS Trainer 14 (8.5)

Track. Pyramid session - 200, 400, 600, 800, 1000, 800, 600, 400, 200. Not much zip in the legs tonight, and my sore shin has been replaced by a sore foot. Maybe it's sympathy pain for OJ. Didn't feel great, but did the second half of the pyramid faster, and ran 3.18 for the km rep so OK.

Plus run to and from work.

Wednesday Mar 17, 2010 #

7 AM

Running 1:11:35 [2] 10.0 mi (7:10 / mi)
shoes: New Balance 1064 (1)

Longer run into work, same as two weeks ago. Once again started with Rich and we ran the first loop together then went our separate ways. First run in my new trainers, which are more neutral and should hopefully help ease the pressure on my shin. Feeling a little tired, but pleased with the pace.

6 PM

Running 1:06:08 [2] 8.8 mi (7:31 / mi)
shoes: New Balance 1064 (1)

Up into Crookes, Crosspool, Sandygate, Lodge Moor, Crimicar Lane, Fulwood, Hunters Bar, Eccy Road, Hanover Way. Last couple of miles felt tough, and the running style was a bit ragged. Liking the new trainers.

Tuesday Mar 16, 2010 #

12 PM

Running 34:15 [2] 5.0 mi (6:51 / mi)
shoes: Asics Gel 1140 (1)

Lunch loop. Backwards.

5 PM

Running 1:14:40 10.5 mi (7:07 / mi)
shoes: Asics DS Trainer 14 (8.5)

Track. 6 * 1k. Not as consistent tonight (3.13, 3.18, 3.17, 3.13, 3.18, 3.17), wouldn't have wanted to be boiling any eggs. Felt tiredness from the weekend kick in on the fifth and sixth rep, but pleased to have smashed out the session. Just hanging on to PaulF.

Plus run to track from work, warn up laps and drills, and run home with Rich and Dave A.

Monday Mar 15, 2010 #

12 PM

Running 34:25 [2] 5.0 mi (6:53 / mi)
shoes: Asics Gel 1140 (1)

Lunch run. No pain from the shin, but that was probably because everything else hurt and masked it.

6 PM

Running 24:49 [2] 3.4 mi (7:18 / mi)
shoes: Asics DS Trainer 14 (8.5)

Managed to get away from work slightly earlier, so did a proper warm up before drills.

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

And then the usual drills session. Legs feeling tired tonight.

Sunday Mar 14, 2010 #

10 AM

Running race 2:04:12 [3] 20.0 mi (6:13 / mi)
shoes: Asics DS Trainer 14 (8.5)

Stafford 20. Did this one last year, so it was going to be interesting to see what my shape is like in comparison, and I was happy with the outcome. A new 20 mile pb, 3.20 quicker than last year and under my marathon build-up target of 2.05.

The plan was to run the first 15 at somewhere between 6.15 and 6.18, then pick up the pace and run the last 5 in somewhere around 6.00. Got a bit carried away at the start and did the first mile in 5.50, and that meant I got in a pack who were running a little faster than my planned pace. But as it was pretty windy it made sense to make use of the group rather than be out on my own.

The climb out of Stafford on each lap, and the mile at the top of the hill were the ones into the wind, so miles 10 & 11, and 15 & 16 were out at nearly 6.30 so that slowed the pace a bit. Ended up going through 15 in an average pace of 6.14, and then ran the last three miles in 6.06, 5.59 and 5.58, but had to fight a bit.

The shin seemed to hold up pretty well, with a few niggles but nothing serious. I just need to give it a lot of love for the next few weeks with plenty of stretching, massage and icing. So all in all, a very satisfying session.

C • Good work Mike! 3mins off y... 1

C • Great result ... 5

Running 20:00 [2] 2.0 mi (10:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Warm up jog, and warm down shuffle.

Saturday Mar 13, 2010 #

12 PM

Running 40:51 [2] 5.3 mi (7:42 / mi)
shoes: Asics Gel Sensor (8.5)

Yay, a run. Nice easy cruise around Rivelin to see how the shin had recovered. I could still feel it, but today it was more of a dull niggle, and actually felt better as the run went on. The key now is how it reacts, so lots of icing, stretching and massaging.

Friday Mar 12, 2010 #

6 AM

Road biking 52:11 [2]
shoes: Cycling shoes

IW from Emma's. Let my competitive nature get the better of me and got into a race with a proper cyclist on Bochum Parkway which I was never going to win. I have a big hill to go back up tonight.

5 PM

Road biking 46:31 [2]
shoes: Cycling shoes

Back to Emma's. Very surprised it was quicker this way.

Thursday Mar 11, 2010 #

7 AM

Strength & conditioning 40:00 [3]

Slightly extended weights session.

7 PM

Strength & conditioning (CV at gym) 50:00 [3]
shoes: Asics Gel 1140 (1)

CV work in the gym is soooooo boring. I don't know how people cope with the tedium of doing it every day. 20 minutes on the stairmaster (climbed a lot of stairs), 20 minutes on the cross trainer and 10 minutes on the bike. Dull dull dull.

Wednesday Mar 10, 2010 #

7 AM

Road biking 1:06:33 [2]
shoes: Cycling shoes

Dusted off the road bike, and took a convoluted route into working including an ascent of Lodge Lane. I'd forgotten how cold you get cycling, and also how bad drivers are at looking out for cyclists.

Tuesday Mar 9, 2010 #

12 PM

Running 33:49 [2] 4.3 mi (7:52 / mi)
shoes: Asics Gel 1140 (1)

At lunch with the FD.

6 PM

Running intervals 34:00 [5] 5.5 mi (6:11 / mi)
shoes: Asics DS Trainer 14 (8.5)

5 * 1 mile with 100m walk / 100m jog recovery (~1.45) at Woodbourne Road with PaulF. Another good session. Times of 5.23, 5.23, 5.23, 5.23, 5.23! Bit of wind on the home straight made it slightly tougher going. Shin not happy, could feel it all the time which was distracting.

C • no no no -you really should... 5

Running warm up/down 49:00 [2] 6.4 mi (7:39 / mi)
shoes: Asics Gel 1140 (1)

Work to track, laps to warm up, then the run home with Rich and Dave Archer. Dave had a look at my shin and advised rest.

7 PM

Note
(injured)

OK, it's time for me to be honest with myself and admit that the shin really isn't getting any better. I'm not going to be able to just 'run through' it, and as much as it pains me to do it, I need to have a couple of days off running. However, I can justify it to myself as this is a planned easier week anyway, and it will mean I'm a bit more rested for the 20-mile race on Sunday.

C • physio? 6

Monday Mar 8, 2010 #

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Drills class. Gareth was taking the main group tonight, so we were back on our own. It went much more smoothly than last time we were on our own two weeks ago. Shin pretty sore, hurting a bit when walking and every time I move in bed. Hopefully an easier week this week will help it recover.

Sunday Mar 7, 2010 #

10 AM

Running intervals 1:27:30 13.0 mi (6:44 / mi)
shoes: Asics DS Trainer 14 (8.5)

5 * 2 miles @ sub marathon pace (~5.52) with 2 minutes recovery. Did them round the industrial estate near Emma's. Cracking morning, and quiet roads with the exception of all the learner drivers I was keeping on their toes by crossing in front of. A good end to to a good week of training.

Saturday Mar 6, 2010 #

9 AM

Running 2:47:01 [2] 24.0 mi (6:58 / mi)
shoes: Asics Gel 1140 (1)

Another weekend, another long run. Not a great morning for it, cold and wet, but I suppose it's good to get used to runs in all conditions. Decided to split the run into three sections so that it didn't feel as far. The first section was from home, round Meadowhall and then back. The second section was up Rivelin Valley Road and the A57 to the damn and back. The third section was out to Middlewood and back. Tried to pick up the pace a bit on the last section, managed it to a certain extent but need to keep working on this.

I was worried about my shin before I started, and there were a few twinges from it but nothing that made running uncomfortable for a long period. Overall, a good run, and I felt strong. And it doesn't really count, but that's a 100 mile week!

C • Training envy 1

Friday Mar 5, 2010 #

7 AM

Running 36:00 [2] 5.1 mi (7:04 / mi)
shoes: Asics Gel 1140 (1)

IW via EIS.

Strength & conditioning 30:00 [3]

Gym session.

Thursday Mar 4, 2010 #

12 PM

Running 33:57 [2] 5.0 mi (6:47 / mi)
shoes: Asics Gel 1140 (1)

Normal lunch loop, usual way round. Little bit of tiredness in the legs today.

6 PM

Running intervals 34:00 [5] 4.8 mi (7:05 / mi)
shoes: Asics DS Trainer 14 (8.5)

8 * 800m at Woodbourne Road with the Striders. Felt harder than I would have liked. After a slower first rep, ran them all in around 2.37. Really nice evening, but cold.

Running warm up/down 50:00 [2] 6.4 mi (7:49 / mi)
shoes: Asics Gel 1140 (1)

Work to track, warm up laps and drills, run home.

Wednesday Mar 3, 2010 #

7 AM

Running 1:11:57 [2] 10.0 mi (7:12 / mi)
shoes: Asics Gel 1140 (1)

Knew I wouldn't be able to get out after work, so decided to put in a longer one before work. Started off with Rich and went down to Rivelin Valley Road, into Malin Bridge, Hillsbro, Infirmary Road. Rich went back home and I carried on to work, going via Meadowhall to get a bit more distance.

Felt surprisingly good. I don't think I've ever run that far before work. May make it more of a regular occurence.

C • Morning runs are the way fo... 1

12 PM

Running 42:12 [2] 6.1 mi (6:55 / mi)
shoes: Asics Gel 1140 (1)

Longer lunch loop, but backwards for the first time. It's amazing all the new things you see when you approach it from a different direction.

Tuesday Mar 2, 2010 #

6 PM

Running intervals 28:00 [5] 4.2 mi (6:40 / mi)
shoes: Asics DS Trainer 14 (8.5)

6 * 1k with 90 seconds recovery, with Paul at Woodbourne Road. Ran the first one too slow, but then we got into a good rhythm and did the rest in around 3.17. We were pushing each other along nicely. I felt quite strong, with no tiredness from the weekend. And no pain from the shin either which was a bonus.

Running warm up/down 50:00 [2] 6.6 mi (7:35 / mi)
shoes: Asics Gel 1140 (1)

Work to track, laps and drills, run home with Rich and Camel.

Monday Mar 1, 2010 #

12 PM

Running (Recovery) 34:20 [2] 5.0 mi (6:52 / mi)
shoes: Asics Gel 1140 (1)

Run at lunch. Didn't feel too tired, but my shin was pretty sore. It was nearly painful enough for me to consider thinking about stopping. It's something I've had before, so hopefully it will ease off quickly.

7 PM

Running 1:00:00 [3] 2.0 mi (30:00 / mi)
shoes: Asics DS Trainer 14 (8.5)

Gareth was back with us this week, and he led us through a much more structured session than we managed on our own last week. Still lots of work to do, especially on lifting my knees. Shin still painful, need to get it iced.

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