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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2013:

activity # timemileskm+m
  Running31 30:52:56 229.01(8:05) 368.55(5:02) 6231
  Strength & conditioning11 4:15:00
  Orienteering3 3:15:58 19.64(9:59) 31.61(6:12) 360
  Total39 38:23:54 248.65 400.16 6591

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Saturday Aug 31, 2013 #

1 PM

Running 12:19 intensity: (12:12 @2) + (7 @3) 1.62 mi (7:36 / mi) +15m 7:23 / mi
ahr:114 max:134 shoes: Asics Gel Hyperspeed (4) (8.5)

A lap of the course to warm up with Paul.

Running race 21:14 intensity: (23 @2) + (28 @3) + (15:33 @4) + (4:50 @5) 3.94 mi (5:23 / mi) +15m 5:20 / mi
ahr:152 max:157 shoes: Asics Gel Hyperspeed (4) (8.5)

Yorkshire 6 stage road relays, 1st team, 1st leg.
Team 2nd overall, leg position 7th.

Volunteered for first leg as I had a 92nd birthday party to attend and so had to head off straight after finishing. Was a little apprehensive as this was my first proper road race for a long time. The course was two laps of the Lord Mayors 10k route. Went hard from the start and then just tried to hang on.

I was pleased with my run, and pleasantly surprised with how my time compared to the other team members given the recent focus of my training. Running first leg most definitely helped.

Tom Bains moved us up from 7th to 3rd on second leg, Andy C took us to 2nd after leg 3 and that's how it stayed. Holmfirth led right from the gun.

Results: http://www.noeaa-athletics.org.uk/FileUploads/York...

Running 4:54 intensity: (4:44 @2) + (10 @3) 0.63 mi (7:44 / mi) +2m 7:39 / mi
ahr:124 max:130 shoes: Asics Gel Hyperspeed (4) (8.5)

Token warm down.

Friday Aug 30, 2013 #

7 AM

Running 33:40 intensity: (32:02 @2) + (1:38 @3) 4.65 mi (7:14 / mi) +18m 7:09 / mi
ahr:114 max:131 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 33:50 intensity: (23:59 @2) + (9:51 @3) 4.64 mi (7:17 / mi) +112m 6:47 / mi
ahr:124 max:141 shoes: New Balance 1080 (5) (9)

HFW.

Strength & conditioning 20:00 [3]

Stretching.

Thursday Aug 29, 2013 #

7 AM

Running 33:40 [2] 4.64 mi (7:15 / mi) +28m 7:07 / mi
ahr:112 max:127 shoes: Asics Gel Hyperspeed (4) (8.5)

IW.
5 PM

Running 33:56 intensity: (24:08 @2) + (9:48 @3) 4.62 mi (7:20 / mi) +118m 6:48 / mi
ahr:124 max:139 shoes: Asics Gel Hyperspeed (4) (8.5)

HFW.
6 PM

Strength & conditioning 15:00 [3]

Core work.

Wednesday Aug 28, 2013 #

6 AM

Running 10:54 intensity: (8:58 @2) + (1:07 @3) + (41 @4) + (8 @5) 1.37 mi (7:58 / mi) +12m 7:45 / mi
ahr:112 max:156 shoes: Asics Gel Hyperspeed (4) (8.5)

Lap of the bowl.

Running 18:25 intensity: (3:29 @2) + (12:08 @3) + (2:48 @4) 3.16 mi (5:50 / mi) +12m 5:46 / mi
ahr:138 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Attercliffe tempo loop. Virtually the same time as last week, but felt a little harder, and average HR a couple of beats higher. Maybe still some tiredness left from Monday.

Running 14:15 intensity: (9:15 @2) + (2:33 @3) + (2:25 @4) + (2 @5) 1.91 mi (7:27 / mi) +3m 7:25 / mi
ahr:120 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Then onto the track for 4 * 400 in 75, 73, 73, 73. Running fast was quite a shock to the system, but the times weren't too bad.

Running 7:37 intensity: (7:33 @2) + (4 @3) 1.01 mi (7:34 / mi) +13m 7:17 / mi
ahr:117 max:130 shoes: Asics Gel Hyperspeed (4) (8.5)

Loop of Attercliffe to warm down.
6 PM

Strength & conditioning 15:00 [3]

Stretching.

Tuesday Aug 27, 2013 #

5 PM

Strength & conditioning 30:00 [3]

Core and strength.
6 PM

Running 45:59 intensity: (42:33 @2) + (3:26 @3) 6.27 mi (7:20 / mi) +129m 6:54 / mi
ahr:119 max:133 shoes: New Balance 1080 (5) (9)

Abbeydale Road, Abbey Lane, Whirlowdale Road, Ecclesall Road. Very easy.

Monday Aug 26, 2013 #

8 AM

Running 3:20:03 intensity: (1:44:36 @2) + (1:21:24 @3) + (14:03 @4) 22.77 mi (8:47 / mi) +940m 7:47 / mi
ahr:129 max:154 shoes: Mizuno Harrier

Home to Stanedge Pole, and then along the edge to where the Exterminator checkpoint will be to try and find a decent route down. Like Oli found midweek, I wasn't the only person doing this and saw what turned out to be Richard Bradbury and Paul (can't remember his surname) half way down. Caught them up just after the bottom and ran with them for a while before I pulled ahead on the climb up to Burbage. Then just followed the race route all the way back to Cricket Inn.

Didn't realise quite how far it was from there back to my house, and was starting to stiffen up a bit after three hours. Glad to be finished, both feet and right hip a little sore.

Sunday Aug 25, 2013 #

Note
(rest day)

Recovering from yesterday. Not been a particularly good week training wise, but hopefully next week will be better.

Saturday Aug 24, 2013 #

7 AM

Running 1:10:21 intensity: (1:04:09 @2) + (6:12 @3) 8.92 mi (7:53 / mi) +275m 7:12 / mi
ahr:116 max:138 shoes: Mizuno Harrier

Ringinglow loop early before heading off to York races.

Friday Aug 23, 2013 #

6 AM

Running 58:04 intensity: (48:56 @2) + (4:23 @3) + (4:45 @4) 7.82 mi (7:26 / mi) +229m 6:48 / mi
ahr:120 max:153 shoes: New Balance 1080 (5) (9)

Up the parks. Had a go at the Foxhall Lane and Bingham Park sprint strava sections.

Came second on Foxhall Lane with 3.35, three seconds behind Paul's record of 3.32. Felt like I was going to explode at the top. Came sixth on Bingham Park with 2.18, well behind the record of 2.01 (which I think is set by someone on a bike) and again three seconds behind Paul! I'll have him next time...

Thursday Aug 22, 2013 #

6 AM

Running 54:59 intensity: (45:06 @2) + (6:51 @3) + (2:08 @4) + (54 @5) 7.26 mi (7:34 / mi) +184m 7:01 / mi
ahr:122 max:164 shoes: New Balance 1080 (5) (9)

Up the parks with Paul. Discussing the pros and cons of camping.
6 PM

Strength & conditioning 30:00 [3]

Core, strength and stretching.

Wednesday Aug 21, 2013 #

Note
(rest day)

6.30 train to London, long meeting, had no motivation by the time I got home. Good to give the foot a little rest too.

Tuesday Aug 20, 2013 #

7 AM

Running 10:39 intensity: (4:57 @2) + (13 @3) + (23 @4) + (5:06 @5) 1.36 mi (7:50 / mi) +12m 7:37 / mi
ahr:135 max:171 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm up lap of the bowl.

Running 18:19 intensity: (3:30 @2) + (14:41 @3) + (8 @4) 3.13 mi (5:51 / mi) +12m 5:47 / mi
ahr:136 max:145 shoes: Asics Gel Hyperspeed (4) (8.5)

Tempo loop with Paul. Was not really looking forward to this, and had no idea how it was going to go as it's been so long since any structured harder running. In the end it wasn't too bad, average HR quite low. Perhaps not as unfit as I think I am. Foot a bit sore at the start but pain free by the end.

Running 9:18 [2] 1.12 mi (8:19 / mi) +13m 8:02 / mi
ahr:109 max:119 shoes: Asics Gel Hyperspeed (4) (8.5)

Warm down.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Monday Aug 19, 2013 #

7 AM

Running 34:15 [2] 4.6 mi (7:26 / mi) +29m 7:18 / mi
ahr:113 max:129 shoes: New Balance 1080 (5) (9)

IW.
6 PM

Running 34:02 intensity: (27:18 @2) + (4:01 @3) + (58 @4) + (1:45 @5) 4.64 mi (7:20 / mi) +118m 6:48 / mi
ahr:125 max:172 shoes: New Balance 1080 (5) (9)

HFW.

Strength & conditioning 15:00 [3]

Strength and stretching.

Sunday Aug 18, 2013 #

8 AM

Running 2:28:58 intensity: (1:55:39 @2) + (33:19 @3) 15.88 mi (9:23 / mi) +884m 8:00 / mi
ahr:119 max:144 shoes: Mizuno Harrier

After the race last Saturday I very foolishly left my shoes behind. I needed to go back to Bradwell to collect them, and so decided to tie that in with a run. Paul joined me and we ran the Half Tour of Bradwell race route.

Same as the full tour until half way up the climb to Lose Hill, where instead of going to Hollins Cross and down to Edale, you go straight to Lose Hill via Back Tor. Then Win Hill, Thornhill Trail and direct route back.

Think I'm still a bit tired from last weekend, as didn't feel too spritely but got up all the hills. Paul nearly knocked himself out running into a branch.

Saturday Aug 17, 2013 #

8 AM

Running 15:54 [2] 2.11 mi (7:32 / mi) +41m 7:07 / mi
ahr:112 max:126 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:58 intensity: (2:42 @2) + (7:53 @3) + (7:23 @4) 3.06 mi (5:52 / mi) +53m 5:34 / mi
ahr:142 max:149 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 5th place.

Not really much to say about this, other than it felt far too hard for the time I ran.

Running 33:11 intensity: (32:55 @2) + (16 @3) 4.42 mi (7:30 / mi) +93m 7:03 / mi
ahr:121 max:131 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home. Tired, unco, lots of things hurting.

Friday Aug 16, 2013 #

6 AM

Running 33:33 intensity: (30:19 @2) + (3:14 @3) 4.28 mi (7:50 / mi) +26m 7:41 / mi
ahr:115 max:134 shoes: New Balance 1080 (5) (9)

Home to Don Valley.

Running 21:30 [2] 1.27 mi (16:56 / mi) +1m 16:53 / mi
ahr:103 max:123 shoes: New Balance 1080 (5) (9)

Drills and strides.

Running 5:45 intensity: (5:23 @2) + (22 @3) 0.73 mi (7:53 / mi)
ahr:119 max:130 shoes: New Balance 1080 (5) (9)

Don Valley to work.
5 PM

Running 34:25 intensity: (24:02 @2) + (10:23 @3) 4.6 mi (7:29 / mi) +118m 6:56 / mi
ahr:125 max:138 shoes: New Balance 1080 (5) (9)

HFW. Got back in time for Mo. Awesome.

Thursday Aug 15, 2013 #

6 AM

Running 48:48 intensity: (39:49 @2) + (6:39 @3) + (1:22 @4) + (58 @5) 6.3 mi (7:45 / mi) +119m 7:19 / mi
ahr:125 max:161 shoes: New Balance 1080 (5) (9)

Parks. Wanted to go further but was having bowel issues so had to turn back. Last mile or so was pretty painful.

Wednesday Aug 14, 2013 #

6 PM

Running 47:34 intensity: (33:20 @2) + (14:14 @3) 6.57 mi (7:15 / mi) +148m 6:46 / mi
ahr:125 max:142 shoes: New Balance 1080 (5) (9)

Parks after the drive back to Sheffield. Quads easing off, but still a little sore. Foot not bad at all, and with no painkillers today.

Tuesday Aug 13, 2013 #

5 PM

Strength & conditioning 20:00 [3]

Core work.
6 PM

Running 41:12 intensity: (40:36 @2) + (36 @3) 5.29 mi (7:47 / mi) +45m 7:35 / mi
ahr:112 max:132 shoes: New Balance 1080 (5) (9)

Leg stretch around Burnham Beeches. Quads still very tender from Saturday. However all the stretching, exercises, massaging and a couple of days off have really improved the right foot and it was virtually pain free. That's the best it's felt for about a month, and so I enjoyed myself. It makes such a massive difference not having anything niggling away all the time.

Monday Aug 12, 2013 #

6 PM

Strength & conditioning 30:00 [3]

Another rest day from running. More core and stretching.

Sunday Aug 11, 2013 #

11 AM

Strength & conditioning 30:00 [3]

Core work and a good stretch to try and ease the legs off.

Saturday Aug 10, 2013 #

9 AM

Running 5:35:24 intensity: (2:19:49 @2) + (3:03:42 @3) + (11:53 @4) 33.57 mi (9:59 / mi) +1973m 8:27 / mi
ahr:131 max:149 shoes: Mizuno Harrier

Tour of Bradwell, 9th place.
Winner 4.53 (new course record)

Compared to the race I ran a few weeks ago, this was part of the UK Ultra Running Champs and so had some proper ultra runners turn up. The pace from the gun really surprised me, and I was outside the top 20 at the first checkpoint at Pindale. I was struggling to get into a rhythm, my bumbag was bouncing around a bit too much, and my right foot was annoyingly sore.

Climbed OK up to the top of Cave Dale, but lost a load of time on the descent to Castleton by being a pansy. On the climb up to Hollins Cross I got going, and was catching up a pack in front, and moving away from the runners I'd been with at the bottom. Ran all the way up, but then lost time coming down the other side into Edale. Ran all they way up to Druid's Stone (taking on half an energy bar on the way), and this time picked up about four places, only losing one of them on the way back down.

Got another place on the climb to Lose Hill (took on a gel here), and then another on the climb to Win Hill. I thought I was probably just inside the top 10 at this point (2 hrs 40 in) and was feeling good. Enjoyed the Thornhill Trail from the bottom of Win Hill to Bamford, but got caught by someone I'd passed earlier just as we began the climb up Bamford Clough. For the first time I started to feel like I was hitting a bit of a low, so took on the other half of the energy bar I'd had earlier. It took a few minutes, but that perked me up a bit, and I was able to get back into a rhythm as we climbed up onto Stanage Edge, passing another runner but losing time to the guy who'd passed me.

Right foot was really starting to hurt, and I was struggling over the rocks on Stanage Edge, losing more time to the guy in front. Reached Upper Burbage Bridge and was informed I was in 8th place, but in the same time as the winner last year. Hitting another low so had an energy gel, and bought a can of coke from the ice cream van. The combination of those two gave me a real boost and that carried me down the track to Toad's mouth, through Lawrence Field and along the river to Hathersage.

The last section from Hathersage back to Bradwell was deceptively long, and after running the first half well, I started to really struggle in the last couple of miles as I ran from the youth hostel at Abney up and over Bradwell Edge. The steep descent just off the top was horrendous, and it was only when I got back onto the flat road in Bradwell that I could get properly running to the finish.

Coped much better than I did in the heat a few weeks ago, but well off the pace. It will be interesting to see the splits and find out whether I lost time evenly over the race, or whether it was on a few specific legs. I need to get my foot sorted so that I can run pain free. I've not got fuelling sorted yet either so need to keep working on that.

Fuelling:
- 2 * caffeine gel
- 1 * SIS energy bar
- 1 * can of coke
- lots of jelly babies
- about 1 litre of water with SIS GO electrolyte tablet
- water at some of the checkpoints

Lessons learnt:
- these boys go downhill very fast, even though it's an ultra. I need to get my ankles sorted and get some confidence back into my descending
- I seem to be running uphill quite well
- the worst thing you can do is stop running

Friday Aug 9, 2013 #

6 AM

Running 51:21 intensity: (46:49 @2) + (1:31 @3) + (58 @4) + (2:03 @5) 6.64 mi (7:44 / mi) +148m 7:14 / mi
ahr:117 max:172 shoes: New Balance 1080 (5) (9)

With Paul again. Slightly shorter than yesterday, but I have got a long way to run tomorrow.

Thursday Aug 8, 2013 #

6 AM

Running 56:57 intensity: (54:18 @2) + (1:51 @3) + (42 @4) + (6 @5) 7.29 mi (7:48 / mi) +195m 7:13 / mi
ahr:114 max:155 shoes: New Balance 1080 (5) (9)

A sociable run with Paul. Nice to be back running in Sheffield. Ankles perhaps marginally better this morning.

Wednesday Aug 7, 2013 #

7 AM

Running 33:01 [2] 4.5 mi (7:21 / mi) +2m 7:20 / mi
ahr:112 max:122 shoes: New Balance 1080 (5) (9)

A bit laboured again. Both ankles very stiff in the mornings.

Tuesday Aug 6, 2013 #

7 AM

Running 31:08 intensity: (28:24 @2) + (1:17 @3) + (59 @4) + (28 @5) 4.11 mi (7:35 / mi) +4m 7:33 / mi
ahr:116 max:162 shoes: New Balance 1080 (5) (9)

Along the Thames on a lovely sunny morning.
6 PM

Running 42:27 intensity: (20:24 @2) + (13:46 @3) + (8:17 @4) 6.5 mi (6:32 / mi) +2m 6:31 / mi
ahr:130 max:152 shoes: Asics Gel Hyperspeed (4) (8.5)

5 minutes warm up, and then 10 * 2 minute on, 1 minute off. I'm in such poor shape. Felt slow and laboured, and just couldn't get my HR up at all. Oh dear.

Monday Aug 5, 2013 #

6 PM

Strength & conditioning 20:00 [3]

Core work.

Running 51:47 [2] 7.25 mi (7:08 / mi) +12m 7:06 / mi
shoes: New Balance 1080 (5) (9)

Explore round Marlow. Feeling slow after a week of orienteering, plus both ankles grumbling.

Sunday Aug 4, 2013 #

Note
(rest day)

Unpacking, packing, carpet shopping. Plus my body is pretty battered from orienteering again.

Saturday Aug 3, 2013 #

12 PM

Running 12:42 intensity: (12:02 @2) + (40 @3) 1.32 mi (9:39 / mi) +55m 8:32 / mi
ahr:115 max:140 shoes: VJ Integrator (8.5)

To the start.

Orienteering 1:09:15 intensity: (10:51 @2) + (26:50 @3) + (31:34 @4) 6.64 mi (10:26 / mi) +204m 9:31 / mi
ahr:142 max:152 shoes: VJ Integrator (8.5)

Scottish 6 Days, M21L, Day 6.
2nd place (winner 59:XX)
2nd overall

To win overall, I needed to win today. The German who was in first place was running the euromeeting classic, as was Nick Taylor.

I had a decent enough run, a couple of misses but moving quite well and hitting the controls cleanly on the vague slope. I beat all the people I'd been racing against all week, but a random Swede turned up to run the last day and beat us all by miles.

So I ended up second overall on countback.

Friday Aug 2, 2013 #

11 AM

Running 19:59 [2] 2.12 mi (9:25 / mi) +11m 9:16 / mi
ahr:113 max:120 shoes: Innov-8 X-talon 212

To the start.

Orienteering 57:18 intensity: (4:11 @2) + (3:38 @3) + (47:06 @4) + (2:23 @5) 6.36 mi (9:01 / mi) +53m 8:47 / mi
ahr:147 max:158 shoes: Innov-8 X-talon 212

Scottish 6 Days, M21L, Day 5.
1st place.

Dave strapped up my ankles, I dosed up on ibuprofen and co-codamol and headed out into the forest.

Best run of the week, only two mistakes of note - 1 minute when I stopped too early on 11, and 30 seconds on a dodgy route to 24. Other than that running well and in control, ankle held up fine.

Pleased to get the victory. All to play for tomorrow.

Thursday Aug 1, 2013 #

10 AM

Running 8:39 intensity: (8:16 @2) + (23 @3) 1.11 mi (7:46 / mi) +12m 7:31 / mi
ahr:119 max:143 shoes: VJ Integrator (8.5)

Run to the start.

Orienteering 1:09:25 intensity: (9:33 @2) + (47:58 @3) + (11:54 @4) 6.64 mi (10:27 / mi) +103m 9:58 / mi
ahr:138 max:149 shoes: VJ Integrator (8.5)

Scottish 6 Days, M21L, Day 4.
8th place (winner 56.32).

I had already expected this day to be a non-counter, with my early start in a more physical area with lots of undergrowth to fight through. Unfortunately, that was made even worse when I went over badly on my right ankle about half way round. I could then hardly put any weight on it for the rest of my run, and half hobbled half jogged the rest of course in quite a lot of pain.

Until that point I'd made a couple of mistakes, overshot number 1 and then ended up to the right of number 6, which felt like it was too far north when I did find it. That was a couple of minutes gone, but that was insignificant compared to what I lost running wise over the second half, although at least I didn't make any navigational errors.

Trying to do everything I can to get the ankle into a state where I can attempt running tomorrow.

On a positive note, I did finish before the rain started.

And I expected a lot worse than 8th place.

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