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Training Log Archive: MikeS

In the 31 days ending Dec 31, 2013:

activity # timemileskm+m
  Running23 20:27:49 157.05 252.74 2916
  Strength & conditioning5 2:00:00
  Total25 22:27:49 157.05 252.74 2916

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Tuesday Dec 31, 2013 #

7 AM

Running 34:48 intensity: (24:32 @2) + (6:35 @3) + (5 @4) + (3:36 @5) 4.6 mi (7:33 / mi) +26m 7:26 / mi
ahr:126 max:170 shoes: New Balance 1080 (6) (9)

IW.
2 PM

Running 34:03 intensity: (12:57 @2) + (15:39 @3) + (5 @4) + (5:22 @5) 4.57 mi (7:27 / mi) +114m 6:55 / mi
ahr:137 max:181 shoes: New Balance 1080 (6) (9)

HFW.

Monday Dec 30, 2013 #

7 AM

Running 34:59 intensity: (30:45 @2) + (4:14 @3) 4.6 mi (7:37 / mi) +16m 7:32 / mi
ahr:121 max:140 shoes: New Balance 1080 (5) (9)

IW. A bit wet and windy.
5 PM

Running 35:56 intensity: (22:56 @2) + (13:00 @3) 4.61 mi (7:48 / mi) +118m 7:13 / mi
ahr:126 max:140 shoes: New Balance 1080 (5) (9)

HFW. Broke 3,000 miles somewhere on Cemetery Road.
C • Good consistency required f... 4

Strength & conditioning 45:00 [3]

Went to the gym when I got back from work:
Core
Glute activation and stretching
Split squats (light bar)
Arm weights circuit

Sunday Dec 29, 2013 #

9 AM

Running 2:06:47 intensity: (1:21:20 @2) + (41:40 @3) + (3:47 @4) 15.31 mi (8:17 / mi) +582m 7:24 / mi
ahr:126 max:151 shoes: Salomon Fellraiser (9)

Sheffield round walk route with Rich. Nice day, quite muddy in parts. Both of us were tiring towards the end but the pace stayed pretty good. Had a good week of training, need to get into the routine of keeping this going. Whilst still carrying a bit of excess weight, the running rhythm seems to be returning. Going to make an effort to improve my foot and ankle strength as they feel weak.

2 days and 8 miles to go.

Saturday Dec 28, 2013 #

8 AM

Running 18:08 intensity: (11:21 @2) + (44 @3) + (32 @4) + (5:31 @5) 2.3 mi (7:52 / mi) +39m 7:29 / mi
ahr:133 max:175 shoes: Asics Gel Hyperspeed (4) (8.5)

Down to parkrun.

Running 17:46 intensity: (1:11 @2) + (1:06 @3) + (15:26 @4) + (3 @5) 3.06 mi (5:48 / mi) +60m 5:28 / mi
ahr:147 max:155 shoes: Asics Gel Hyperspeed (4) (8.5)

Sheffield Hallam parkrun, 4th place.

Not as bad as I feared it might be.

Running 39:55 intensity: (21:10 @2) + (18:45 @3) 5.12 mi (7:48 / mi) +145m 7:10 / mi
ahr:127 max:139 shoes: Asics Gel Hyperspeed (4) (8.5)

Run home. HR seems to be settling down now I'm back in the routine of running.

3 days and 23 miles to go.

Friday Dec 27, 2013 #

10 AM

Running 57:46 intensity: (7:07 @2) + (28:28 @3) + (22:07 @4) + (4 @5) 8.14 mi (7:06 / mi) +161m 6:41 / mi
ahr:140 max:158 shoes: New Balance 1080 (6) (9)

5 minutes warm up, then 10 * 3/1, same as Monday. Except on a different route. Into the wind on the uphill out section made it tough going, enjoyed the last couple with the wind.

4 days and 34 miles to go.

Strength & conditioning 15:00 [3]

Just popped into the gym for a bit of a stretch and some light weights. Need to do this after a run more regularly.

Thursday Dec 26, 2013 #

9 AM

Running 1:55:51 intensity: (45:33 @2) + (55:05 @3) + (10:05 @4) + (5:08 @5) 14.02 mi (8:16 / mi) +444m 7:31 / mi
ahr:133 max:175 shoes: Salomon Fellraiser (9)

Met Rich at Forge Dam and then we went up to Stanedge Pole. Rich took us an interesting route from the top of the parks straight across to the pole, which involved running through a very cold and icy march. There were about 30 people at the top, about 30 more than usual. Great view on a great day for a run.

5 days and 42 miles to go.

Wednesday Dec 25, 2013 #

12 PM

Running 1:10:06 intensity: (14:00 @2) + (46:52 @3) + (9:14 @4) 9.21 mi (7:36 / mi) +276m 6:58 / mi
ahr:137 max:151 shoes: New Balance 1080 (6) (9)

Happy Christmas! Up the parks to Forge Dam, Foxall Lane, Ringinglow, Ringinglow Road, parks. Loads of people out walking. Had 'Rudolph the red-nosed reindeer' in my head all the way round. Running mojo returning slightly. Also realised I need to run another 55 miles by the end of the year to break 3,000, should be doable.

Tuesday Dec 24, 2013 #

7 AM

Running 34:32 intensity: (8:29 @2) + (20:39 @3) + (2:51 @4) + (2:33 @5) 4.62 mi (7:28 / mi) +26m 7:20 / mi
ahr:137 max:175 shoes: New Balance 1080 (6) (9)

IW.
12 PM

Running 36:41 intensity: (3:57 @2) + (17:55 @3) + (14:49 @4) 4.83 mi (7:35 / mi) +118m 7:03 / mi
ahr:142 max:152 shoes: New Balance 1080 (6) (9)

HFW with a detour to Don Valley to see how the demolition was progressing. Very windy.

Monday Dec 23, 2013 #

6 PM

Running 53:16 intensity: (7:52 @2) + (15:49 @3) + (27:35 @4) + (2:00 @5) 7.34 mi (7:16 / mi) +263m 6:32 / mi
ahr:144 max:157 shoes: New Balance 1080 (6) (9)

5 minute warm up and then 10 * 3/1 on a hilly loop up to Fulwood and then Crimicar Lane. First five mostly uphill, second five mostly downhill. Tough going, a bit windy.

Sunday Dec 22, 2013 #

9 AM

Running 1:13:39 intensity: (18:56 @2) + (42:15 @3) + (12:28 @4) 9.3 mi (7:55 / mi) +271m 7:16 / mi
ahr:137 max:153 shoes: Salomon Fellraiser (9)

Up the parks and back down Limb Valley. Head pounding a bit, not quite over the jet lag and sweating the last of the alcohol out of my body. Feeling rather 'doughy'. Nice morning for it, now for lots of Christmas jobs.

Wednesday Dec 18, 2013 #

5 PM

Strength & conditioning 15:00 [3]

Core.

Running 30:00 [3]
shoes: New Balance 1080 (6) (9)

On the treadmill in the hotel gym. Started at 12 km/h and increased by 1km/h every 5 minutes up to 16 and then 5 minutes back at 12.

Strength & conditioning 15:00 [3]
shoes: New Balance 1080 (6) (9)

Stretching and some free weights.

Tuesday Dec 17, 2013 #

7 AM

Running 48:56 intensity: (38:13 @2) + (8:37 @3) + (2:06 @4) 6.24 mi (7:50 / mi) +69m 7:35 / mi
ahr:126 max:154 shoes: New Balance 1080 (6) (9)

In London. Out to Hyde Park and back. Feeling a bit better running, but had a funny turn at the end where I had to stop and nearly be sick. Then was fine straight away after. Weird.

Monday Dec 16, 2013 #

11 AM

Running 45:47 intensity: (21:14 @2) + (24:33 @3) 6.19 mi (7:24 / mi) +123m 6:58 / mi
ahr:128 max:139 shoes: Salomon Fellraiser (9)

A laboured run up the parks in the rain. Hamstrings very tight from the flight. Not feeling tired at the end of the run, but everything hurt! Just a quick few hour stop over in Sheffield to unpack and repack before heading back out on the road.

Sunday Dec 15, 2013 #

1 PM

Running 40:25 intensity: (17:32 @2) + (22:53 @3) 5.6 mi (7:13 / mi) +12m 7:10 / mi
ahr:130 max:144 shoes: New Balance 1080 (6) (9)

Last day of holiday so ran early before a day of sitting round then an overnight flight. Trying to get back into a bit of a routine. Thought it might have cooled down after overnight rain but no such luck.

Saturday Dec 14, 2013 #

9 PM

Running 45:04 intensity: (10:07 @2) + (25:44 @3) + (9:13 @4) 6.45 mi (6:59 / mi) +32m 6:53 / mi
ahr:136 max:151 shoes: New Balance 1080 (6) (9)

That was awful. Carrying round what feels like a stone of weight I've put on with temperatures in the mid-80s was horrible. Everything was either stiff or hurt. Diet starts Monday.

Monday Dec 9, 2013 #

1 PM

Running 36:00 intensity: (35:35 @2) + (25 @3) 3.44 mi (10:28 / mi) +1m 10:27 / mi
ahr:110 max:132 shoes: New Balance 1080 (6) (9)

Still in Key West. Found a nice spot by the harbour to do drills and strides.

Sunday Dec 8, 2013 #

Note
(rest day)

Spent the day relaxing and exploring Key West, and got a front row seat to watch the sunset with a cocktail.

Saturday Dec 7, 2013 #

12 PM

Running 45:31 intensity: (30:56 @2) + (14:35 @3) 6.1 mi (7:28 / mi) +2m 7:28 / mi
ahr:122 max:139 shoes: New Balance 1080 (6) (9)

We've moved down the coast to Naples, and our motel was at the end of 5th Avenue, which starts with designer shops and wealth management advisors, before turning into very grand houses at it gets closer to the beach. I ran down 5th to the beach admiring the houses, then turned south along the beach, past the pier before turning round and coming back the same way. Got a long drive later today all the way to Key West, the most southerly point in the US. A good spot to watch the sunset.

The running felt laboured, perhaps the heat, perhaps all the food and drink. One thing's for sure - got an awful long way to go when I start proper training after Christmas. Need to put myself through some painful sessions which I've been avoiding recently. Stamina is good, speed very poor.

Friday Dec 6, 2013 #

1 PM

Running 44:46 intensity: (19:46 @2) + (25:00 @3) 6.35 mi (7:03 / mi) +4m 7:02 / mi
ahr:128 max:143 shoes: New Balance 1080 (6) (9)

We were stood at the back of the car looking at the road map and planning where to go next. We had made it to Anna Maria Island and had ice cream and a walk along the beach. A nice local lady came over and asked if she could help. We asked her where she would recommend going next, she said Punta Gorda and so off we went. And a good recommendation it proved to be. Had a meal at Harpoon Harry's while we watched the sun set. Went out for a leg stretch over the bridge to Port Charlotte and back, and then round the town itself. It's a maze of water inlets with houses built alongside them, all with their own jetty and boat. Very nice. Temperature is creeping up day by day.
C • Congratulations! 2

Thursday Dec 5, 2013 #

12 PM

Running 1:11:56 intensity: (16:42 @2) + (52:52 @3) + (2:22 @4) 10.02 mi (7:11 / mi) +1m 7:11 / mi
ahr:134 max:150 shoes: New Balance 1080 (6) (9)

We have now left Orlando and started our road trip. We've got a rough plan of where to go, but no accommodation booked so can be pretty flexible. Ended up at Clearwater Beach last night, at a motel owned by a couple originally from Barnsley. It seems you can't escape Yorkshire. Clearwater is a set of Islands, with bridges between them so I went out for a bit of an explore. Off the island we were staying in, round a kind of country park and then along the beach with a pelican flying alongside me. Then turned round and came back. Temperature rising and in the low 80s by the time I finished, but a nice sea breeze to help cool. Pretty tired by the end.

Tuesday Dec 3, 2013 #

7 AM

Strength & conditioning 15:00 [3]

Core.

Monday Dec 2, 2013 #

4 PM

Running 35:11 intensity: (19:59 @2) + (12:25 @3) + (15 @4) + (2:32 @5) 5.02 mi (7:01 / mi) +13m 6:57 / mi
ahr:129 max:174 shoes: New Balance 1080 (6) (9)

Thought I'd better do some exercise. Ran out towards Universal Studios and back. Slightly unusual when the thing dominating the skyline of your run is Hogwarts Castle.
5 PM

Strength & conditioning 15:00 [3]

Upper body in gym.

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