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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2011:

activity # timemileskm+m
  Running33 29:56:13 250.9(7:10) 403.79(4:27) 3565
  Strength & conditioning7 3:20:00
  Total39 33:16:13 250.9 403.79 3565

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Saturday Dec 31, 2011 #

8 AM

Running 19:54 intensity: (19:24 @2) + (30 @3) 2.57 mi (7:45 / mi) +87m 7:00 / mi
ahr:118 max:131 shoes: Asics Gel Hyperspeed (8.5)

Down to the parkrun.

Running race 16:45 intensity: (23 @2) + (30 @3) + (7:58 @4) + (7:54 @5) 3.07 mi (5:27 / mi) +60m 5:09 / mi
ahr:153 max:164 shoes: Asics Gel Hyperspeed (8.5)

Managed to finish the year on a high with a Sheffield parkrun pb, 4 seconds quicker than my previous best.

Had a really good battle with Carl Edgell, which is what kept pushing me along. From the very start, it was the two of us with a good lead over the runner in third. I sat on Carl's shoulder all the way up the first climb, but then he kicked as we turned onto Rustlings Road and I lost a couple of metres. Managed to get them back by the start of the second climb, and sat on his shoulder, but felt like I was working hard. Again, Carl pulled away on Rustlings Road, this time by about 5 metres. I didn't make any inroads into this until the last small loop where he seemed to slow slightly and I took my opportunity to win in a sprint finish.

Looking at the splits compared to my previous pb, I was behind all the way until the final small loop. So it was the fast finish which gave me the four seconds.

Running 41:16 intensity: (11:06 @2) + (30:10 @3) 5.4 mi (7:39 / mi) +145m 7:03 / mi
ahr:132 max:142 shoes: Asics Gel Hyperspeed (8.5)

Extended run home. Tired legs.

Friday Dec 30, 2011 #

2 PM

Running 58:26 intensity: (32:20 @2) + (26:06 @3) 7.68 mi (7:37 / mi) +249m 6:55 / mi
ahr:128 max:143 shoes: Innov-8 X-talon 212

Back in Sheffield and it's raining. A cruise around a very wet and muddy Rivelin plus Coppice Track.

Just weighed myself for the first time since before Christmas. Oh dear. One too many mince pies.

Thursday Dec 29, 2011 #

7 AM

Running 1:11:37 intensity: (55:23 @2) + (16:14 @3) 10.11 mi (7:05 / mi) +41m 7:00 / mi
ahr:122 max:137 shoes: New Balance 1080 (1) (9)

Same run as Sunday. Still pretty windy.

Wednesday Dec 28, 2011 #

2 PM

Running 47:40 intensity: (11:00 @2) + (35:18 @3) + (1:22 @4) 7.29 mi (6:32 / mi) +52m 6:24 / mi
ahr:132 max:149

That was very very windy. On the way out, it was taking all my effort just to make progress forward. On the way back, all I had to concentrate on was turning my legs over fast enough to keep up with the top half of my body which was getting propelled forward by the wind!

Tuesday Dec 27, 2011 #

7 AM

Running 1:39:48 intensity: (1:09:14 @2) + (30:22 @3) + (12 @4) 14.1 mi (7:05 / mi) +83m 6:57 / mi
ahr:125 max:145

Pre-breakfast long(er) run before going to pick Emma up from the train station. Interested to see how far I can run without eating before I run out of energy. Managed this ok, but legs tiring a bit at the end, although it looks like I did pick the pace up slightly. It's so flat round here, it would be excellent for marathon training with lots of disused railways converted to trails to tempo on.

Monday Dec 26, 2011 #

9 AM

Running 11:58 [2] 1.53 mi (7:48 / mi) +1m 7:47 / mi
ahr:104 max:120 shoes: Asics Gel Hyperspeed (8.5)

Warm up.

Running 16:57 intensity: (22 @2) + (39 @3) + (10:36 @4) + (5:20 @5) 3.05 mi (5:33 / mi) +11m 5:30 / mi
ahr:152 max:158 shoes: Asics Gel Hyperspeed (8.5)

Boxing Day Pudding Run.

Third time lucky for this race for me, after it's been cancelled the last two years because of snow and ice. A looped course around the sea front and Whitley Bay. Pace seemed quite steady at the start, and I was in a pack of about ten runners. But as the pace picked up, my legs just didn't have the sharpness to respond and I couldn't go with them. Finished about tenth in the end. Nowhere near to Nick McCormack's course record of 15.19. Still a good blast out to try and reduce my Christmas food baby.

Running 9:47 intensity: (5:47 @2) + (4:00 @3) 1.27 mi (7:44 / mi) +2m 7:42 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (8.5)

Warm down.
5 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Sunday Dec 25, 2011 #

7 AM

Running 1:11:52 intensity: (52:23 @2) + (19:29 @3) 10.07 mi (7:08 / mi) +42m 7:03 / mi
ahr:123 max:142 shoes: New Balance 1080 (1) (9)

Early doors Christmas Day run. Slightly shortened version of the loop I did on Friday. Running into the rising sun for the first four miles was lovely. Legs feeling a little tired by the end.

Saturday Dec 24, 2011 #

9 AM

Running 16:37 intensity: (20 @2) + (36 @3) + (8:37 @4) + (7:04 @5) 3.04 mi (5:28 / mi) +18m 5:22 / mi
ahr:152 max:160 shoes: Asics Gel Hyperspeed (8.5)

Newcastle parkrun, 2nd place.

An early Christmas present to myself, a 9 second parkrun pb. Set off probably a bit too hard but not as fast the kid who nailed it off then died after 500m metres. Settled into third place after 2k, chasing after the guys in front. Made progress to 3k, but then lost concentration between 3k and 4k and the guy who was in second moved away from me and took the lead. I managed to catch second place in the last 500m, but couldn't catch the leader. Still pleased with a pb.

Running 49:39 intensity: (16:55 @2) + (30:22 @3) + (2:22 @4) 7.13 mi (6:58 / mi) +26m 6:53 / mi
ahr:132 max:148 shoes: Asics Gel Hyperspeed (8.5)

Run home from the parkrun. Picked the pace up at the end because I was feeling good and it's Christmas.

Friday Dec 23, 2011 #

7 AM

Running 1:14:15 intensity: (44:16 @2) + (29:17 @3) + (38 @4) + (4 @5) 10.6 mi (7:00 / mi) +45m 6:55 / mi
ahr:127 max:156

Allowed myself a 30 minute lie-in now I'm on holiday and got up at 7.00 rather than 6.30. This was also driven by the weather which is forecast to deteriorate during the day (which it hasn't yet!).

Left the house at 7.30, and unintentionally ended up running a kind of acceleration session, picking up from 7.15s at the start, to 6.30s at the end. Very much enjoyed myself, and it's always good checking out the old running haunts and seeing what has changed. The massive new housing estate that has appeared was the major one.

Thursday Dec 22, 2011 #

6 AM

Running 45:49 [2] 6.23 mi (7:21 / mi) +163m 6:48 / mi
shoes: New Balance 1080 (1) (9)

Same as Monday. Felt slower, but was actually quicker.
5 PM

Strength & conditioning 30:00 [3]

Core and strength work.

Wednesday Dec 21, 2011 #

6 AM

Running 53:18 intensity: (25:32 @2) + (6:05 @3) + (21:08 @4) + (33 @5) 8.06 mi (6:37 / mi) +14m 6:35 / mi
ahr:131 max:159 shoes: Asics Gel Hyperspeed (8.5)

PaulF wanted to do a shorter session, and normally I would have caved (because I'm weak and it's too early). But today I didn't, mainly because I've not done a proper track session for a few weeks and needed to get back into it.

So we agreed to 4 * 2k with 400m jog recovery. And we ran it well. 6.48, 6.44, 6.44, 6.38. Particularly pleased with the last rep, where we were both running strongly and think had more to give.

Tuesday Dec 20, 2011 #

6 AM

Running 56:43 [2] 7.63 mi (7:26 / mi) +122m 7:05 / mi
shoes: New Balance 1080 (1) (9)

Extended IW to deliver my Christmas cards.
C • ta! 1
6 PM

Running 35:55 [2] 4.98 mi (7:13 / mi) +90m 6:50 / mi
shoes: New Balance 1080 (1) (9)

HFW.

Monday Dec 19, 2011 #

6 AM

Running 47:19 intensity: (34:33 @2) + (12:24 @3) + (22 @4) 6.21 mi (7:37 / mi) +166m 7:02 / mi
ahr:125 max:145 shoes: New Balance 1080 (1) (9)

Run before work.

Sunday Dec 18, 2011 #

Event: Bolsover 10K
 
10 AM

Running race 34:40 intensity: (20 @2) + (21 @3) + (12:18 @4) + (21:41 @5) 6.26 mi (5:32 / mi) +37m 5:26 / mi
ahr:155 max:164 shoes: Asics Gel Hyperspeed (8.5)

Bolsover 10k, 12th place.

The first 5k went well in 16.53, but then I started to struggle after we turned and started heading back to the finish. Lost a bit of concentration between 5k and 7k and as a result lost the two people I was with, and got passed by another runner. Back in 17.47. The course wasn't as flat as I was led to believe! Andyt came third, and PaulF 8th. Shame there wasn't a team prize.

Running 40:00 [2] 5.0 mi (8:00 / mi)
shoes: Asics Gel Hyperspeed (8.5)

Warming up and warming down.

Saturday Dec 17, 2011 #

9 AM

Running 44:06 [2] 5.98 mi (7:23 / mi) +164m 6:48 / mi
shoes: New Balance 1080 (1) (9)

Leg stretch before Bolsover tomorrow. Ended up in Endcliffe Park, where I got fooled into thinking it wasn't icy, before nearly taking a big tumble sliding down the slope at the top entrance on Rustlings Road. Parkrun was cancelled, but bumped into Gareth & Kelly so had a nice chat with them.

Friday Dec 16, 2011 #

6 AM

Running 39:37 intensity: (31:30 @2) + (4:04 @3) + (4:03 @4) 5.38 mi (7:22 / mi) +4m 7:21 / mi
ahr:124 max:156 shoes: Track spikes

Sharpener session with PaulF. 800 (2.38), 1 mile of straights / bends, 800 (2.36), 4 * 150 in / outs. Blew the cobwebs away, 800s were faster than they felt.

Thursday Dec 15, 2011 #

Note
(rest day)

'Poorly'.

Wednesday Dec 14, 2011 #

12 PM

Running 33:00 intensity: (7:18 @2) + (17:50 @3) + (7:44 @4) + (8 @5) 5.0 mi (6:36 / mi) +60m 6:22 / mi
ahr:140 max:155 shoes: New Balance 1080 (1) (9)

Quick spin at lunch.

Tuesday Dec 13, 2011 #

Strength & conditioning 30:00 [3]
(rest day)

Not feeling 100% today, so taking a day off running.

Monday Dec 12, 2011 #

7 AM

Running 36:32 intensity: (23:52 @2) + (8:32 @3) + (46 @4) + (3:22 @5) 4.98 mi (7:20 / mi) +45m 7:08 / mi
ahr:128 max:170 shoes: New Balance 1080 (1) (9)

IW. Quite a nice morning.
6 PM

Running 35:35 intensity: (8:49 @2) + (25:24 @3) + (1:22 @4) 5.06 mi (7:02 / mi) +91m 6:40 / mi
ahr:133 max:151 shoes: New Balance 1080 (1) (9)

HFW. Not a nice evening.
7 PM

Strength & conditioning 25:00 [3]

Core & strength.

Sunday Dec 11, 2011 #

10 AM

Running 14:29 intensity: (10:48 @2) + (1:04 @3) + (1:44 @4) + (53 @5) 1.7 mi (8:31 / mi) +23m 8:11 / mi
ahr:121 max:161 shoes: Asics Hyper XC

Warm up lap.

Running 35:33 intensity: (25 @2) + (14 @3) + (4:10 @4) + (30:44 @5) 6.14 mi (5:47 / mi) +79m 5:34 / mi
ahr:157 max:166 shoes: Asics Hyper XC

SYXC champs and league race 4. 13th place.

At the same place as the Yorkshires this January, except it was just three long laps rather than one short and three long. It was a downhill start so the whole field sprinted off. I thought I'd gone off quickly as well, but was a long way down the field going into the woods for the first time. Got about 8 places as people faffed over the rootstocks, and then gradually moved through the field for the rest of the race. I was losing time on the two climbs, but going well on the flatter sections of the course. Running 8 secs / mile quicker than in January, which is about 50 seconds over the three laps.

Running 19:08 intensity: (14:14 @2) + (4:54 @3) 2.06 mi (9:16 / mi) +29m 8:53 / mi
ahr:126 max:140 shoes: Asics Hyper XC

Warm down lap.

Saturday Dec 10, 2011 #

8 AM

Running 1:17:04 intensity: (1:00:45 @2) + (14:22 @3) + (1:57 @4) 9.74 mi (7:55 / mi) +295m 7:14 / mi
ahr:121 max:149 shoes: Asics Gel Hyperspeed (8.5)

Sheet ice stopped play at the parkrun this morning. Drove down because I was meeting Emma's brother after to go golf club shopping. After a lap of the park with Carl, I had already decided I wasn't racing even if the race wasn't cancelled (which it was anyway). So instead, went for a nice loop with Paul and Jon Slate up to Forge Dam, Foxhall Lane, Ringinglow and back. Quite a lot of snow up in Ringinglow. Not ideal shoes, but still a fun run.

Friday Dec 9, 2011 #

6 AM

Running 54:32 intensity: (36:02 @2) + (18:11 @3) + (19 @4) 7.01 mi (7:47 / mi) +212m 7:07 / mi
ahr:126 max:146 shoes: New Balances 1064 (3)

Leg stretch before work. Managed to avoid the worst of the sleet showers, but it was a little icy up at the top of Greystones. Nearly didn't get out of bed, but glad I forced myself.

Thursday Dec 8, 2011 #

6 AM

Running 40:14 intensity: (25:42 @2) + (4:25 @3) + (5:13 @4) + (4:54 @5) 6.18 mi (6:31 / mi) +4m 6:30 / mi
ahr:131 max:157 shoes: Asics Gel Hyperspeed (8.5)

Just one of those sessions we had to get over and done with. Neither PaulF not myself were up for this, and had our excuses sorted. Paul hadn't had any sleep, I had a deadline to meet at work and so we agreed to a slightly truncated session of 6 * 1k off 200m jog. The times were decent and the recoveries were honest (70 seconds) so not all bad. 3.20, 3.19, 3.18, 3.19, 3.19, 3.18.
7 PM

Strength & conditioning 25:00 [3]

Wednesday Dec 7, 2011 #

5 PM

Running 1:04:21 intensity: (20:08 @2) + (38:47 @3) + (5:26 @4) 8.6 mi (7:29 / mi) +255m 6:51 / mi
ahr:133 max:150 shoes: New Balance 1080 (1) (9)

Enjoyed myself tonight. Broomhill, Hangingwater, High Storrs, Bents Lane, Eccy Road, Hanover Way. Nice and relaxed.

Strength & conditioning 30:00 [3]

Core and strength when I got back, while watching Grand Designs.

Tuesday Dec 6, 2011 #

6 AM

Running 54:29 intensity: (25:28 @2) + (27:41 @3) + (1:04 @4) + (16 @5) 7.31 mi (7:27 / mi) +106m 7:08 / mi
ahr:129 max:158 shoes: New Balances 1064 (3)

Extended IW. Brought out the winter gloves. It's 'zip up the man suit' weather at the moment.
6 PM

Running 36:52 intensity: (21:09 @2) + (15:05 @3) + (38 @4) 4.95 mi (7:27 / mi) +92m 7:03 / mi
ahr:128 max:152 shoes: New Balances 1064 (3)

Bonus HFW, as the event I was supposed to be attending was cancelled.

Monday Dec 5, 2011 #

7 AM

Running 36:54 intensity: (28:25 @2) + (8:18 @3) + (11 @4) 5.02 mi (7:21 / mi) +47m 7:09 / mi
ahr:123 max:147

Horrible IW in the driving sleet, trying to avoid getting soaked by cars going through massive puddles.
5 PM

Running 37:57 intensity: (14:20 @2) + (20:47 @3) + (1:30 @4) + (1:20 @5) 5.08 mi (7:28 / mi) +92m 7:04 / mi
ahr:130 max:176 shoes: New Balances 1064 (3)

HFW in a bit of daze, lots of things on my mind and the run just kind of passed me by.

Sunday Dec 4, 2011 #

Event: Percy Pud 10k
 
8 AM

Running 22:47 intensity: (14:50 @2) + (7:57 @3) 2.71 mi (8:24 / mi) +132m 7:18 / mi
ahr:123 max:139 shoes: Asics Gel Hyperspeed (8.5)

From home to the start of the race with Andy C. Not a nice morning.

Running 34:57 intensity: (17 @2) + (23 @3) + (27:43 @4) + (6:34 @5) 6.18 mi (5:39 / mi) +77m 5:27 / mi
ahr:152 max:157

Not a very good morning at the office, and a pretty poor run. Just never felt like I could get into top gear and push on. So disappointed not to be able to chase after and try to run with the other Hallamshire guys who all got good times. But it's all my own fault, I can't expect to have a big night out on Friday and then race well on Sunday. I'd also already got my head set on running poorly, which ended up a being a self-fulfilling prophecy.

Although every cloud does have a silver lining, and I can take three positives from today:
1. I was still 30 seconds quicker than last year
2. I ran a negative split - out in 17.43, back in 17.14
3. I didn't throw up

So a big step backwards from two weeks ago, but hopefully Bolsover in two weeks time gives me a chance to make amends.

Running 23:06 intensity: (19:13 @2) + (3:53 @3) 3.0 mi (7:42 / mi) +62m 7:14 / mi
ahr:121 max:143 shoes: Asics Gel Hyperspeed (8.5)

In a boo when I finished so didn't hang around and ran straight home.

Saturday Dec 3, 2011 #

3 PM

Running 29:05 intensity: (15:01 @2) + (8:32 @3) + (1:35 @4) + (3:57 @5) 3.75 mi (7:45 / mi) +131m 7:00 / mi
ahr:134 max:184

In a whole world of pain.

Friday Dec 2, 2011 #

7 AM

Strength & conditioning 30:00 [3]

Thursday Dec 1, 2011 #

6 AM

Running 1:10:02 intensity: (46:05 @2) + (7:18 @3) + (14:29 @4) + (2:10 @5) 9.07 mi (7:43 / mi) +42m 7:37 / mi
ahr:126 max:162 shoes: Asics Gel Hyperspeed (8.5)

Speed development with PaulF at Don Valley.

800m (2.37)
800m bends & straights (3.07)
4 * 300m (48, 48, 47, 48)
800m bends & straights (2.59)

Tough sessions these, lots of development still needed. Plus run to Don Valley and run to work.
6 PM

Running 35:38 intensity: (24:58 @2) + (10:40 @3) 4.74 mi (7:31 / mi) +69m 7:12 / mi
ahr:126 max:138 shoes: New Balance 1080 (1) (9)

HFW. No running tomorrow.

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