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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2010:

activity # timemileskm+m
  Running41 44:38:21 356.26(7:31) 573.34(4:40) 6249
  Strength & conditioning2 1:20:00
  Total43 45:58:21 356.26 573.34 6249

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Tuesday Aug 31, 2010 #

Note
(rest day)

On the advice of the physio.

Monday Aug 30, 2010 #

2 PM

Running 38:10 intensity: (11:04 @2) + (26:33 @3) + (33 @4) 5.12 mi (7:28 / mi) +158m 6:48 / mi
ahr:121 max:144 (rest day) shoes: New Balance 1064 (2)

Easy recovery on the roads to ease out the legs, see how everything felt, and run in the new shoes.

Sunday Aug 29, 2010 #

9 AM

Running 2:25:01 intensity: (14:55 @2) + (2:06:26 @3) + (3:40 @4) 20.25 mi (7:10 / mi) +209m 6:56 / mi
ahr:128 max:147 shoes: New Balance 1064 (1)

A tough one mentally and physically. Quite a few niggles that I was worried might develop into something more serious, so ran a loopy run that meant I was never too far away from home. The wind and rain didn't help either. But in the end, it went OK. Foot wasn't too bad, just a few twinges, and my hip didn't stiffen up too much.

It's been a hard week of training, but a good one. However, I have felt like I've been walking a bit of an injury tightrope. Going to ease right back off next week to give my body a chance to recover before Bristol half next weekend.

Saturday Aug 28, 2010 #

8 AM

Running 20:20 intensity: (11:35 @2) + (8:45 @3) 2.63 mi (7:43 / mi) +75m 7:06 / mi
ahr:116 max:128 shoes: Asics DS Trainer 14 (8.5)

Run down to Endliffe Park, bumped into Andy T and ran part of the race lap with him.

Running race 17:18 intensity: (29 @2) + (36 @3) + (16:13 @4) 3.07 mi (5:38 / mi) +63m 5:18 / mi
ahr:146 max:152 shoes: Asics DS Trainer 14 (8.5)

Sheffield Hallam 5k Parkrun. Slightly disappointed with the time, but feeling tired after a tough week of training. Not able to push the heart rate high enough.

Running 47:48 intensity: (12:34 @2) + (35:09 @3) + (5 @4) 6.34 mi (7:32 / mi) +118m 7:08 / mi
ahr:123 max:140 shoes: Asics DS Trainer 14 (8.5)

Extended warm down run and a good chat with Rob. Up to Forge Dam, a couple of laps of the pond & cafe, then back down the parks again. Left foot the body area hurting today.

Friday Aug 27, 2010 #

6 AM

Running 44:38 intensity: (20:31 @2) + (21:04 @3) + (3:03 @4) 5.49 mi (8:08 / mi) +198m 7:19 / mi
ahr:120 max:159 shoes: Asics Gel 1140 (1)

Short Rivelin pre work. A little tired.
12 PM

Running 36:06 intensity: (11:09 @2) + (16:20 @3) + (1:14 @4) + (7:23 @5) 4.36 mi (8:17 / mi) +64m 7:55 / mi
ahr:131 max:187 shoes: New Balance 1064 (1)

At lunch. Including 10 * 10 second hill sprints.

Thursday Aug 26, 2010 #

6 PM

Running 11:31 intensity: (6:48 @2) + (1:47 @3) + (2:51 @4) + (5 @5) 1.54 mi (7:28 / mi) +33m 7:00 / mi
ahr:123 max:161 shoes: Asics DS Trainer 14 (8.5)

Warm up jog down to Hillsbro.

Running tempo 1:02:01 intensity: (3:04 @2) + (15:42 @3) + (43:15 @4) 9.69 mi (6:24 / mi) +328m 5:47 / mi
ahr:141 max:149 shoes: Asics DS Trainer 14 (8.5)

1 in 4. New PB by 1.47, 1.06 on the way up and 0.41 on the way down. Covered the watch again so couldn't see my time. Pleased with that. Tried to push quite hard at the start of the downhill section. Not sure I believe the HR measurements.

Running 11:19 intensity: (1:57 @2) + (9:22 @3) 1.36 mi (8:18 / mi) +53m 7:24 / mi
ahr:124 max:138

Warm down jog home.

1 in 4 - Splits

Wednesday Aug 25, 2010 #

6 AM

Running 1:19:11 intensity: (30:03 @2) + (42:54 @3) + (6:14 @4) 10.35 mi (7:39 / mi) +302m 7:01 / mi
ahr:122 max:149 shoes: Asics Gel 1140 (1)

Early morning run with PaulF. Up the parks past Forge Dam, Foxhall Lane, Ringinglow, High Storrs, parks. Lovely and sunny, bumped into Andy T in Mayfield Valley, and saw Michelle J on Eccy Road where I nearly got run over by a bike. Left hip aching a bit towards the end.
C • surely back down limb valle... 2
6 PM

Running 59:19 intensity: (11:38 @2) + (47:39 @3) + (2 @4) 7.6 mi (7:48 / mi) +249m 7:05 / mi
ahr:122 max:140 shoes: Asics Gel 1140 (1)

Rivelin with Coppice Track. Feeling tired before I started, but much better once I got running. Left hip still sore, but going to see Kim in the morning to hopefully get it sorted.

Tuesday Aug 24, 2010 #

5 PM

Running 1:19:21 intensity: (19:58 @2) + (27:56 @3) + (31:27 @4) 11.05 mi (7:11 / mi) +42m 7:06 / mi
ahr:130 max:154 shoes: Asics DS Trainer 14 (8.5)

Decided it was probably time to step the intervals up at track so did a pyramid session of 400, 600, 800, 1000, 1200, 1200, 1000, 800, 600, 400. 90 seconds recovery between reps, except between the 400 & 600 both ways where I had 60 seconds.

Felt surprisingly good tonight and kept the pace consistent throughout. Max heart rate seems a bit low, mustn't have been pushing hard enough. Plus run to track from work and back again.

Monday Aug 23, 2010 #

7 AM

Running 41:03 intensity: (19:24 @2) + (21:39 @3) 5.59 mi (7:20 / mi) +63m 7:05 / mi
ahr:117 max:133 shoes: New Balance 1064 (1)

IW from Netheredge. Nice and easy.
5 PM

Running 1:19:41 intensity: (10:58 @2) + (1:07:19 @3) + (1:24 @4) 11.07 mi (7:12 / mi) +232m 6:45 / mi
ahr:127 max:142 shoes: New Balance 1064 (1)

From work back to Netheredge. Nearly got into a fight with an idiot who went straight through a red light, almost ran me over and then somehow thought it was my fault. Knob. I was also very wet at this point so that didn't help my mood. Dumped my bag and then did an extra loop along Psalter Lane, Eccy Road, Eccy Woods, Abbeydale Road. Slightly longer than I had planned.

Sunday Aug 22, 2010 #

Event: Birchwood 10k
 
9 AM

Running 13:46 intensity: (12:49 @2) + (57 @3) 1.67 mi (8:16 / mi) +1m 8:15 / mi
ahr:109 max:135 shoes: Asics DS Trainer 14 (8.5)

Warm up jog, plus strides and drills.

Running race (10k race) 34:33 intensity: (30 @2) + (28 @3) + (33:35 @4) 6.21 mi (5:34 / mi) +10m 5:32 / mi
ahr:153 max:158 shoes: Asics DS Trainer 14 (8.5)

Birchwook 10k, 34.33. Started off strongly and went through 5k in 17.11, thought at that point with a good second half I could give my pb a scare. But slowed a little in the last 5k, with three climbs over the motorway proving tougher than they should have been!

Obviously I would have liked to be a little faster, but that is the quickest 10k I've run since 1st Jan 2009, and it was considerably quicker than I ran Dronfield 10k (36.09) in the build up to London, although this was undoubtedly a faster course.

A good day out for team Hallamshire. Dave was 4th in 32.03, Rob 5th in 32.20, PaulF second V40 in 33.53, and the four of us smashed the team prize.

Running 17:14 intensity: (7:32 @2) + (9:42 @3) 2.01 mi (8:34 / mi) +1m 8:33 / mi
ahr:120 max:128 shoes: Asics DS Trainer 14 (8.5)

Warm down jog.
3 PM

Running 26:35 intensity: (4:21 @2) + (20:15 @3) + (1:59 @4) 3.66 mi (7:16 / mi) +115m 6:37 / mi
ahr:127 max:147 shoes: Vibram Five Fingers KSO

Short road loop to stretch the legs.

Saturday Aug 21, 2010 #

9 AM

Running 52:43 intensity: (10:09 @2) + (41:51 @3) + (43 @4) 6.97 mi (7:34 / mi) +145m 7:06 / mi
ahr:123 max:142 shoes: Asics Gel 1140 (1)

Down to Endcliffe Park where I happened upon the Parkrun (I will remember it's on and try and do it one week!), so watched the end and then ran up the parks a bit with Pete & Neil, before turning around and coming back down again.

Friday Aug 20, 2010 #

6 AM

Running 48:02 intensity: (12:15 @2) + (35:01 @3) + (12 @4) + (34 @5) 6.23 mi (7:43 / mi) +138m 7:13 / mi
ahr:121 max:171 shoes: Asics Gel 1140 (1)

Up the parks to Forge Dam and back with PaulF.

Thursday Aug 19, 2010 #

5 PM

Running 55:40 intensity: (5:19 @2) + (26:33 @3) + (23:48 @4) 7.48 mi (7:27 / mi) +258m 6:43 / mi
ahr:136 max:152 shoes: Asics Gel 1140 (1)

Rivelin plus Coppice Track. Threw in 15 * 1 minute reps with 30 sec jog recovery. Then just as I got to Bolehill Park, Rich caught me up doing a tempo session. So I ran a bit harder with him back home.

Wednesday Aug 18, 2010 #

6 AM

Running 35:55 intensity: (6:59 @2) + (28:38 @3) + (18 @4) 4.95 mi (7:15 / mi) +47m 7:03 / mi
ahr:125 max:141 shoes: New Balance 1064 (1)

IW.
6 PM

Running 38:43 intensity: (6:58 @2) + (26:58 @3) + (4:47 @4) 4.48 mi (8:39 / mi) +104m 8:04 / mi
ahr:127 max:154 shoes: New Balance 1064 (1)

From Netheredge to Hunters Bar, up the parks, 9 * 10 sec and 1 * 30 sec hill sprints, then back again.

Tuesday Aug 17, 2010 #

5 PM

Running (Track) 1:18:51 intensity: (4:07 @2) + (49:21 @3) + (25:23 @4) 11.14 mi (7:05 / mi) +85m 6:55 / mi
ahr:137 max:158 shoes: Asics DS Trainer 14 (8.5)

Track. Struggled again tonight, maybe a bit tired from the weekend, and my HRV had taken quite a big fall this morning. 1400, 1200, 1000, 800, 600, 400. All with 200m jog recovery. Plus run to track from work, and run home after.
C • HRV fall 1

Monday Aug 16, 2010 #

7 AM

Strength & conditioning 40:00 [3]
shoes: New Balance 1064 (1)

Gym session.
6 PM

Running 35:25 intensity: (7:31 @2) + (27:54 @3) 4.88 mi (7:16 / mi) +113m 6:46 / mi
ahr:125 max:146 shoes: Nike Free Run

To and from drills at Malin Bridge.

Running 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Free Run

Drills, with Coach Kelly watching on as well and giving encouragement.

Sunday Aug 15, 2010 #

11 AM

Running 1:08:28 intensity: (6:31 @2) + (37:58 @3) + (23:59 @4) 10.26 mi (6:40 / mi) +41m 6:35 / mi
ahr:135 max:156 shoes: Asics DS Trainer 14 (8.5)

Progression run on the Big Waters, Weetslade, Gosforth Park, Hazlerigg, Three Hills route. 2 miles @ 7.20, 2 miles @ 7.00, 2 miles @ 6.40, 2 miles @ 6.20, 2 miles @ as fast I could manage which was 5.50.

Saturday Aug 14, 2010 #

2 PM

Running 2:35:09 intensity: (12:32 @2) + (1:51:39 @3) + (30:58 @4) 22.02 mi (7:03 / mi) +200m 6:51 / mi
ahr:134 max:149 shoes: New Balance 1064 (1)

Really enjoyable long run from home. Took in a route that I used to cycle as a youngster and thought was a long way then! Feeling strong right to the end, and ran the second half slightly faster than the first.

Got pretty worried that I had very badly misjudged how far the route was when, after 16 miles, I got to a place that I always thought was a lot further than 6 miles from home. Turns out it isn't.
C • Was that a 100 mile wk I sa... 2

Friday Aug 13, 2010 #

6 AM

Running 59:14 intensity: (9:35 @2) + (49:14 @3) + (25 @4) 7.6 mi (7:47 / mi) +259m 7:03 / mi
ahr:125 max:147 shoes: Vibram Five Fingers KSO

Up early for Rivelin with Coppice Track. Seems like I got the best part of the day, as it started raining pretty much as soon as I got to work, rained all the drive up to the North East, and it's still raining here now.
4 PM

Note

Spent a very interesting two hours with a Homeopathist, trying to locate, diagnose and find solutions for all of my ailments. I then found out what foods I should and shouldn't be eating for my blood group (it appears all my favourite foods are 'poison'), and finally got some useful tips and potions to help me with marathon training and the travel to Chicago. It will be interesting to see if it works!
C • homeopathic medicine 4

Thursday Aug 12, 2010 #

7 AM

Running 34:57 intensity: (8:33 @2) + (26:24 @3) 4.95 mi (7:03 / mi) +47m 6:51 / mi
ahr:122 max:137 shoes: New Balance 1064 (1)

IW. Feeling pretty smashed.
5 PM

Running 34:41 intensity: (6:57 @2) + (26:45 @3) + (59 @4) 4.95 mi (7:01 / mi) +89m 6:38 / mi
ahr:126 max:145 shoes: New Balance 1064 (1)

HFW.

Wednesday Aug 11, 2010 #

12 PM

Running (Recovery) 35:00 intensity: (5:28 @2) + (29:27 @3) + (5 @4) 5.0 mi (7:00 / mi) +46m 6:49 / mi
ahr:126 max:140 shoes: New Balance 1064 (1)

Lunch loop backwards.
6 PM

Running warm up/down 11:36 intensity: (5:38 @2) + (5:14 @3) + (44 @4) 1.56 mi (7:26 / mi) +36m 6:56 / mi
ahr:119 max:158 shoes: Asics DS Trainer 14 (8.5)

Warm up jog down to Hillsbro.

Running (Tempo) 1:04:11 intensity: (33 @2) + (18:42 @3) + (44:56 @4) 9.7 mi (6:37 / mi) +330m 5:59 / mi
ahr:141 max:156 shoes: Asics DS Trainer 14 (8.5)

1 in 4. Not ideal doing it the night after track, but unfortunately this was the only opportunity I had to do it. 24 seconds slower than my best, 16 seconds on the up, 8 seconds on the down. Can't complain too much with that though, given the training I'm doing and the headwind on the climb.
C • How do you do that? 2

Running warm up/down 9:42 intensity: (51 @2) + (7:57 @3) + (54 @4) 1.18 mi (8:13 / mi) +54m 7:12 / mi
ahr:132 max:149 shoes: Asics DS Trainer 14 (8.5)

Warm down jog back home.

1 in 4 - Splits

Tuesday Aug 10, 2010 #

5 PM

Running (Track) 1:15:04 intensity: (9:05 @2) + (44:53 @3) + (21:00 @4) + (6 @5) 10.99 mi (6:50 / mi) +40m 6:45 / mi
ahr:131 max:161 shoes: Asics DS Trainer 14 (8.5)

Track. 12 * 400m with 100m jog recovery (c.40 seconds). Took turns leading with PaulF, though he seemed a lot more comfortable than I did. Ran them between 74 and 76 seconds. Plus the run to track from work, some warm up laps, and the run back to work.

Monday Aug 9, 2010 #

7 AM

Running 35:39 intensity: (11:22 @2) + (24:17 @3) 5.0 mi (7:08 / mi) +43m 6:57 / mi
ahr:121 max:138 shoes: Nike Free Run

IW. HRV took a 15 point plummet this mornng, which wasn't surprising after yesterday, and the run in did feel like a bit of a struggle.

On Rob's recommendation, I finally got round to downloading the 'Marathon Talk' podcast, and listened to that on my run to work. It's really good (in quite a geeky sort of way), and I can see I'm going to enjoy following Liz Yelling on her road to Chicago.
C • geek 13
5 PM

Running 55:44 intensity: (5:26 @2) + (50:18 @3) 7.81 mi (7:08 / mi) +129m 6:47 / mi
ahr:131 max:140 shoes: Nike Free Run

From work to Malin Bridge for drills, and then back home afterwards.

Running 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Free Run

Drills. With Captain Candy back in charge. Left hamstring a bit tonight, and overall tired.

Sunday Aug 8, 2010 #

9 AM

Running (Long roads) 2:25:59 intensity: (7:38 @2) + (1:30:49 @3) + (47:32 @4) 20.0 mi (7:18 / mi) +406m 6:52 / mi
ahr:134 max:150 shoes: New Balance 1064 (1)

Magical mystery tour starting in Norton. Along Bochum Parkway to Gleadless Townend, then out to Mosboro via High Lane. Halfway, Killamarsh and into Rother Valley, where I fortunately was just before the start of the 'Real Radio Big Fun Run'. Then I kind of guessed my way back, going round the back of Crystal Peaks and getting lost in the townships. I didn't enjoy the two mile climb between miles 14 and 16, and I don't remember spending that much time going downhill!

Feeling stronger than last Sunday, and it was good to run somewhere a little bit different. Getting back into the rhythm of training again.

Saturday Aug 7, 2010 #

2 PM

Running 1:09:33 [2] 9.5 mi (7:19 / mi) +266m 6:44 / mi
ahr:52 max:90 shoes: Asics Gel 1140 (1)

Slightly extended long Rivelin loop, finishing via Neil's new house and checking out the renovation progress.

Friday Aug 6, 2010 #

7 AM

Strength & conditioning 40:00 [3]
shoes: New Balance 1064 (1)

I went to the gym! They had missed me...
12 PM

Running (Recovery) 34:43 [2] 5.0 mi (6:57 / mi) +41m 6:46 / mi
ahr:33 max:46 shoes: New Balance 1064 (1)

Easy lunch loop.

Thursday Aug 5, 2010 #

6 AM

Running (Barefoot) 27:43 intensity: (21:04 @2) + (3:02 @3) + (2:21 @4) + (1:16 @5) 3.65 mi (7:35 / mi) +113m 6:55 / mi
ahr:86 max:168 shoes: Vibram Five Fingers KSO

Road loop. Nice and easy. Don't think the HR monitor was working quite right.
7 PM

Running 9:51 intensity: (4:31 @2) + (5:20 @3) 1.37 mi (7:13 / mi) +18m 6:56 / mi
ahr:117 max:132 shoes: Asics DS Trainer 14 (8.5)

Warm up from home down to Hillsbro.

Running (Tempo) 36:10 intensity: (2:02 @2) + (2:18 @3) + (31:50 @4) 6.06 mi (5:58 / mi) +48m 5:50 / mi
ahr:141 max:152 shoes: Asics DS Trainer 14 (8.5)

6 mile tempo out to Oughtibridge and back. Tried something different today, and I covered up my watch so I couldn't see the time, distance or pace. I knew where the turnaround point was, so ran by feel. I was aiming for 6 mins / mile, and unbelievably managed to get it virtually spot on. Think it was more by luck than judgement though!

Running 10:20 intensity: (1:50 @2) + (8:30 @3) 1.26 mi (8:11 / mi) +55m 7:12 / mi
ahr:134 max:139 shoes: Asics DS Trainer 14 (8.5)

A very uncomfortable run back home as I was having 'issues'.
C • issues 2

Wednesday Aug 4, 2010 #

12 PM

Running 36:07 intensity: (18:11 @2) + (15:47 @3) + (2:09 @4) 4.43 mi (8:09 / mi) +65m 7:48 / mi
ahr:111 max:145 shoes: New Balance 1064 (1)

Run at lunch with 10 * c.10 sec hill sprints.
5 PM

Running (Hilly) 1:13:13 [2] 10.0 mi (7:19 / mi) +292m 6:43 / mi
ahr:45 max:104

Easy run round a reasonably hilly route. Broomhill, Fulwood Road to the bottom of Crimicar Lane, down into the parks, up Hangram Lane to the Ringinglow Road, then all the way back down Eccy Road, up Hanover Way, University, Ponderosa, home. I've got a lot of stiffness in my hip / groin area, which is really annoying me. Can't seem to shake it off. I think I need to get on the stretching big style.
C • stiffness in the groin area... 2

Tuesday Aug 3, 2010 #

5 PM

Running (Track) 1:07:07 intensity: (1:19 @2) + (45:14 @3) + (20:34 @4) 10.0 mi (6:43 / mi) +37m 6:38 / mi
ahr:137 max:158 shoes: Asics DS Trainer 14 (8.5)

Horrible track session. Felt tired and sluggish right from the off, and just had no pace. 5 * 1k with 200m jog recovery. 3.14, 3.17, 3.18, 3.19, 3.19. At the moment I just can't imagine doing ten of these. Plus from work to track, and then back to work.

Monday Aug 2, 2010 #

12 PM

Running (Barefoot / Recovery) 31:51 intensity: (8:51 @2) + (23:00 @3) 4.57 mi (6:58 / mi) +48m 6:45 / mi
ahr:122 max:135 shoes: Vibram Five Fingers KSO

Road loop at lunch.
6 PM

Running 24:43 intensity: (4:52 @2) + (19:51 @3) 3.31 mi (7:28 / mi) +102m 6:49 / mi
ahr:123 max:142 shoes: Nike Free Run

To and from drills.

Running (Drills) 45:00 [3] 1.0 mi (45:01 / mi)
shoes: Nike Free Run

Drills with Team Baker in charge. Not been down for ages, so it was nice to get back into it again.

Sunday Aug 1, 2010 #

9 AM

Running (Long roads) 2:06:22 intensity: (12:29 @2) + (1:10:39 @3) + (43:14 @4) 17.88 mi (7:04 / mi) +240m 6:47 / mi
ahr:135 max:150 shoes: New Balance 1064 (1)

Struggle town today. It was hotter than I thought it was going to be, and I didn't take any water (partly on purpose). That caught up with me after about 15 miles and the last three were tough. Out to work, under the parkway and past Morrisons, Brinsworth, Meadowhall, Brightside, Attercliffe, Hillsbro, home. It's still been a good week of training, with some decent sessions. Ten to go.

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