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Training Log Archive: MikeS

In the 31 days ending May 31, 2014:

activity # timemileskm+m
  Running35 32:56:55 270.18(7:19) 434.81(4:33) 6102
  Strength & conditioning12 4:40:00
  Total43 37:36:55 270.18 434.81 6102

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Saturday May 31, 2014 #

8 AM

Running 23:07 intensity: (22:03 @2) + (25 @3) + (27 @4) + (12 @5) 3.09 mi (7:29 / mi) +62m 7:03 / mi
ahr:115 max:160 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:19 intensity: (2:56 @2) + (2:07 @3) + (12:16 @4) 3.06 mi (5:40 / mi) +46m 5:25 / mi
ahr:144 max:152 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

Happy with that and the improvement on last week, especially given the fact I was out drinking last night. Chasing after Phil, just couldn't quite catch him at the end. Andy Thake cheering me on alerted him to my presence and he kicked it up a gear.

Running 29:05 intensity: (28:04 @2) + (1:01 @3) 3.79 mi (7:41 / mi) +97m 7:07 / mi
ahr:119 max:133 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home.

Friday May 30, 2014 #

6 AM

Running 49:15 intensity: (22:23 @2) + (26:52 @3) 7.13 mi (6:55 / mi) +161m 6:27 / mi
ahr:126 max:142 shoes: New Balance 1080 (6) (9)

Met Paul at Hunters Bar and ran a 4 mile tempo to Forge Dam and back. Great to run with Paul again after so long, and despite what he says, I was working to keep up with him. Finished off with a loop along Eccy Road and up Cemetery Road, picking up a strava CR just near my house to complete things.

Thursday May 29, 2014 #

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

After a long drive back from Newbury, didn't fancy running in the rain so just did some core and stretching.

Wednesday May 28, 2014 #

6 PM

Running 30:00 [3] 4.5 mi (6:40 / mi)
shoes: New Balance 1080 (7) (9)

On treadmill at gym at hotel in Swindon. Gradually increasing the pace.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (7) (9)

Calf and achilles, plus a little core.

Tuesday May 27, 2014 #

5 PM

Running 48:33 intensity: (7:03 @2) + (25:10 @3) + (15:35 @4) + (45 @5) 8.02 mi (6:03 / mi) +163m 5:42 / mi
ahr:141 max:169 shoes: Asics Gel Hyperspeed (5) (8.5)

Tempo loop. Went hard from the start and was really struggling on the long climb up Dore Road (but managed to pick up the Strava CR). Got confused at the top when I looked at my watch and saw just over 30 minutes. Was pretty sure I'd done that section in the low 29s last time I did it, so was a bit disappointed at how slowly I was going when the effort level was high.

Kept pushing to the end, and ran a PB on both sections, which was a nice surprise when I compared to previous runs.

I just couldn't get my HR over 148 on the climb up Dore Road, legs gave out first.

26/11/13: 32.06 / 19.23 : 51.29
16/01/14: 32.43 / 19.33 : 52.17
03/04/14: 32.19 / 18.43 : 51:02
27/05/14: 30.18 / 18.16 : 48:33

Running 5:20 [2] 0.64 mi (8:20 / mi) +27m 7:22 / mi
ahr:120 max:129 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm down round the block.
6 PM

Strength & conditioning 25:00 [3]

Core and stretch.

Monday May 26, 2014 #

9 AM

Running 58:19 intensity: (55:40 @2) + (2:38 @3) + (1 @4) 7.52 mi (7:45 / mi) +219m 7:07 / mi
ahr:114 max:145 shoes: New Balance 1080 (6) (9)

Pootle up the parks.

Sunday May 25, 2014 #

9 AM

Running 2:42:17 intensity: (2:28:29 @2) + (13:48 @3) 20.12 mi (8:04 / mi) +597m 7:23 / mi
ahr:117 max:140 shoes: Salomon Fellraiser (9)

Another wet run this morning. From home, up the parks. Caught up with Jamie and some of the University Athletics club at the top and ran with them to Wyming Brook. As they turned back towards to Sheffield, I headed up to Stanedge Pole, passing Stu Maycock just before the ascent. As I reached the pole the weather turned and the wind was driving the rain over the edge. I was soaked through very quickly, and so when I made it to Burbage Bridge I headed along the road to Lady Cannings rather than continuing on the top of the crags. Down Long Line and a quick stop at my parents to say hello to my cousin who was visiting, then through Eccy Woods and back along Abbeydale Road. Chucked in a lap of the block to make it up to twenty.

Didn't eat or drink much today as I didn't want to stop. Only two jelly babies at the pole. Felt pretty good, no real niggles.

Saturday May 24, 2014 #

8 AM

Running 22:59 intensity: (20:34 @2) + (1:37 @3) + (48 @4) 3.13 mi (7:21 / mi) +67m 6:54 / mi
ahr:116 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:25 intensity: (2:21 @2) + (4:51 @3) + (10:13 @4) 3.05 mi (5:43 / mi) +46m 5:28 / mi
ahr:143 max:150 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 7th place.

A late night and a few beers wasn't ideal preparation for this, but happy with the time considering I didn't get my HR over 150.

Running 22:42 [2] 3.0 mi (7:34 / mi) +69m 7:04 / mi
ahr:118 max:127 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home.
10 AM

Strength & conditioning 25:00 [3]

Core and stretching.

Friday May 23, 2014 #

7 AM

Running 44:55 intensity: (43:40 @2) + (1:15 @3) 6.0 mi (7:29 / mi) +61m 7:15 / mi
ahr:118 max:134 shoes: New Balance 1080 (6) (9)

Extended IW. Extremely wet.

Thursday May 22, 2014 #

7 AM

Running 33:53 intensity: (33:27 @2) + (26 @3) 4.67 mi (7:15 / mi) +17m 7:11 / mi
ahr:117 max:136 shoes: New Balance 1080 (7) (9)

IW. Very wet.
5 PM

Running 34:07 intensity: (30:08 @2) + (3:59 @3) 4.66 mi (7:19 / mi) +123m 6:46 / mi
ahr:120 max:135 shoes: New Balance 1080 (7) (9)

HFW. Very wet.

Wednesday May 21, 2014 #

7 AM

Running 33:09 intensity: (26:42 @2) + (6:27 @3) 4.62 mi (7:10 / mi) +27m 7:02 / mi
ahr:120 max:136 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 33:42 intensity: (25:06 @2) + (8:36 @3) 4.6 mi (7:20 / mi) +119m 6:47 / mi
ahr:123 max:138 shoes: New Balance 1080 (7) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday May 20, 2014 #

7 PM

Running 12:07 [2] 1.28 mi (9:28 / mi) +56m 8:20 / mi
ahr:98 max:123 shoes: Salomon Fellraiser (9)

Warm up.

Running 38:27 intensity: (3:08 @2) + (8:08 @3) + (27:11 @4) 5.39 mi (7:08 / mi) +345m 5:57 / mi
ahr:145 max:153 shoes: Salomon Fellraiser (9)

Totley Moor fell race, 10th place.

Climbed the first long hill OK, struggled to open up before the climb to the trig, but ran quite well from the trig around to the top of the downhill, picking up four places. Promptly lost them all and a load more time on the descent. Had a gap behind and lost a bit of motivation after getting up the last climb, and pansied the final descent as well.

Just didn't have the confidence in my body or my ability to push on the downhills, the fall at Exterminator maybe playing on my mind, and I don't want to risk the same thing happening again.

Disappointed to be nearly two minutes slower than last year, but I guess not really surprised. Glad I got out and ran after nearly bailing this afternoon.

Oli took the victory, with Petey second.

Running 9:24 intensity: (8:25 @2) + (59 @3) 1.01 mi (9:21 / mi) +42m 8:16 / mi
ahr:118 max:135 shoes: Salomon Fellraiser (9)

Short warm down.

Monday May 19, 2014 #

7 AM

Running 33:36 [2] 4.64 mi (7:15 / mi) +30m 7:06 / mi
ahr:114 max:129 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 33:42 intensity: (26:59 @2) + (6:43 @3) 4.64 mi (7:16 / mi) +108m 6:46 / mi
ahr:123 max:138 shoes: New Balance 1080 (7) (9)

HFW.
8 PM

Strength & conditioning 15:00 [3]

Core.

Sunday May 18, 2014 #

Note
(rest day)

Planned rest day as was part of the team supporting 8 guys from work who cycled the whole of stage 2 of le tour. Started outside York Minster at 7am, finished at our office just after 8.30pm. Such a great day, all the riders were amazing. I now want a road bike.

Saturday May 17, 2014 #

7 AM

Running 57:22 intensity: (51:37 @2) + (5:45 @3) 8.04 mi (7:08 / mi) +106m 6:51 / mi
ahr:123 max:142 shoes: New Balance 1080 (7) (9)

Same as last Saturday morning. Cracking day, already getting warm. Legs already tired from the last few days of training, apprehensive about the parkrun.
8 AM

Running 21:13 [2] 2.85 mi (7:27 / mi) +61m 6:59 / mi
ahr:120 max:129 shoes: New Balance 1080 (7) (9)

Down to parkrun.

Running 18:08 intensity: (2:30 @2) + (3:12 @3) + (12:26 @4) 3.03 mi (5:59 / mi) +52m 5:41 / mi
ahr:144 max:153 shoes: New Balance 1080 (7) (9)

Sheffield Hallam parkrun, 7th place.

As feared, that was tough. Couldn't get either the pace or my heart rate up. Just sneaked it at marathon pace.

Running 21:17 intensity: (9:49 @2) + (11:28 @3) 2.91 mi (7:19 / mi) +70m 6:48 / mi
ahr:129 max:138 shoes: New Balance 1080 (7) (9)

Back home. First bit with Pete. Pooped. The last four days have been tough, but tomorrow was always planned as a rest day. It is needed.

Friday May 16, 2014 #

7 AM

Running 39:35 intensity: (29:32 @2) + (6:44 @3) + (1:49 @4) + (1:30 @5) 5.51 mi (7:11 / mi) +128m 6:42 / mi
ahr:126 max:165 shoes: New Balance 1080 (7) (9)

Abbey Lane loop.

Running 33:00 intensity: (25:45 @2) + (7:15 @3) 4.63 mi (7:08 / mi) +27m 7:00 / mi
ahr:123 max:135 shoes: New Balance 1080 (7) (9)

IW.
5 PM

Running 37:48 intensity: (31:29 @2) + (6:19 @3) 5.11 mi (7:24 / mi) +141m 6:49 / mi
ahr:123 max:135 shoes: New Balance 1080 (7) (9)

Extended HFW to get to 15 miles for the day.

Thursday May 15, 2014 #

7 AM

Running 33:33 intensity: (28:08 @2) + (5:25 @3) 4.69 mi (7:10 / mi) +38m 6:59 / mi
ahr:119 max:134 shoes: New Balance 1080 (7) (9)

IW. Tired and sore legs.
6 PM

Running 33:32 intensity: (22:58 @2) + (10:34 @3) 4.61 mi (7:16 / mi) +119m 6:44 / mi
ahr:125 max:139 shoes: New Balance 1080 (7) (9)

HFW. Better.

Wednesday May 14, 2014 #

7 AM

Running 39:25 intensity: (23:06 @2) + (11:22 @3) + (4 @4) + (4:53 @5) 5.46 mi (7:13 / mi) +127m 6:44 / mi
ahr:130 max:175 shoes: New Balance 1080 (7) (9)

Abbeydale Road, Abbey Lane, Eccy Road before work. Struggling to get going.
6 PM

Running 15:32 intensity: (13:32 @2) + (2:00 @3) 2.08 mi (7:29 / mi) +37m 7:05 / mi
ahr:119 max:135 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up with Scott.

Running 28:29 intensity: (3:23 @2) + (1:03 @3) + (22:39 @4) + (1:24 @5) 4.99 mi (5:42 / mi) +125m 5:18 / mi
ahr:150 max:157 shoes: Asics Gel Hyperspeed (5) (8.5)

South Yorkshire 5 mile road league, race 4. 5th place.

A nice improvement from my 18th place in race 2, but a few reasons for this:

- a number of people who beat me last time were not running (no Adam or Phil from Hallamshire for a start)
- a number of people have races at the weekend so weren't racing
- Joe Fowler ran the West Highland way in five days, only finishing on Sunday
- and I did actually beat a few people who had beaten me last time

Undulating route which probably suited me, one pretty big climb in the middle. Started off at what felt like quite a steady pace, but was able to push on and get into the main group behind the four leaders who were spread out ahead. The group fragmented, with me at the front and Scott on my shoulder.

Long gradual downhill to the finish, working hard but getting a stitch so my breathing wasn't quite right. Started the descent in 5th, overtook Mike Tanner half way down, but then Steve Penney just sneaked past me in the sprint finish. Overall happy.

Edit: Found the results from last time I did this race in 2006. 5th place as well, but 10 seconds quicker back then. Looks like I'm slowing down by about 1.25 seconds per year.

Running 8:11 intensity: (4:42 @2) + (3:29 @3) 1.01 mi (8:08 / mi) +16m 7:45 / mi
ahr:129 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

Short warm down with Scott.

Tuesday May 13, 2014 #

Note
(rest day)

Monday May 12, 2014 #

5 PM

Strength & conditioning 20:00 [3]

Core.
6 PM

Running 44:00 intensity: (27:58 @2) + (8:16 @3) + (7:05 @4) + (41 @5) 6.33 mi (6:57 / mi) +154m 6:28 / mi
ahr:129 max:165

Up the parks. Put an effort in from the playground in Endcliffe Park to Forge Dam, cruised back down and then an effort up Hunter House Road.

Sunday May 11, 2014 #

9 AM

Running 2:20:46 intensity: (2:02:39 @2) + (18:07 @3) 17.02 mi (8:16 / mi) +642m 7:24 / mi
ahr:120 max:141 shoes: Salomon Fellraiser (9)

Sheffield Round Walk route with an extension through Burbage mines and around Lady Cannings. Changeable weather conditions, from blazing sunshine one minute to driving rain the next, and sometimes both at the same time.

It must have really rained overnight as there was water running everywhere, glad I put the fell shoes on. Was expecting to feel tired after yesterdays run and a late night and a few beers last night, but wasn't too bad.

Saturday May 10, 2014 #

7 AM

Running 56:10 intensity: (27:57 @2) + (27:58 @3) + (15 @4) 8.06 mi (6:58 / mi) +102m 6:42 / mi
ahr:129 max:153 shoes: New Balance 1080 (7) (9)

Trying something different today, which I'm planning to do during the next marathon training block. The idea is to do a longer run before the parkrun so you have to run hard on already tired legs. From home, along Abbeydale Road to Totley and back.
8 AM

Running 14:30 intensity: (9:26 @2) + (5:04 @3) 2.01 mi (7:13 / mi) +39m 6:48 / mi
ahr:125 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

Change of shoes at home and then down to parkrun.

Running 17:37 intensity: (29 @2) + (1:10 @3) + (15:27 @4) + (31 @5) 3.06 mi (5:45 / mi) +45m 5:30 / mi
ahr:149 max:158 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

As expected, that felt pretty tough. A bit stiff at the start as I'd not judged my arrival quite right and had stood around for a little while. Ran with Jonny Crickmore who kept me pushing along. I was working hard while he seemed to be cruising.

Running 15:03 intensity: (2:54 @2) + (12:09 @3) 2.02 mi (7:28 / mi) +43m 7:00 / mi
ahr:131 max:140 shoes: Asics Gel Hyperspeed (5) (8.5)

And back home. Tired. Tough but good session.

Friday May 9, 2014 #

5 PM

Running 44:00 [3] 6.3 mi (6:59 / mi)
shoes: New Balance 1080 (7) (9)

15 * 90/30 up and down the parks. Not moving that well.

Strength & conditioning 10:00 [3]
shoes: New Balance 1080 (7) (9)

A short faff in the gym.

Thursday May 8, 2014 #

Strength & conditioning 40:00 [3]
(rest day)

No running, but some core, strength and a good stretch. Can feel my glutes after those hill sprints last night.

Wednesday May 7, 2014 #

7 AM

Running 28:33 intensity: (24:38 @2) + (3:43 @3) + (12 @4) 3.98 mi (7:11 / mi) +12m 7:07 / mi
ahr:122 max:153 shoes: New Balance 1080 (7) (9)

Dropped Emma's car off at the garage and ran to work round the back of Meadowhall.
5 PM

Running 10:42 intensity: (7:04 @2) + (1:18 @3) + (1:09 @4) + (1:11 @5) 1.51 mi (7:05 / mi) +13m 6:54 / mi
ahr:126 max:169 shoes: New Balance 1080 (7) (9)

Work to the garage.

Running 44:08 intensity: (32:30 @2) + (10:47 @3) + (51 @4) 5.08 mi (8:41 / mi) +223m 7:39 / mi
ahr:124 max:151 shoes: New Balance 1080 (7) (9)

From Emma's work back home via the parks. Did 10 * 20 second hill sprints at the end of Bingham park.

Tuesday May 6, 2014 #

7 AM

Running 33:29 intensity: (30:57 @2) + (2:20 @3) + (12 @4) 4.62 mi (7:15 / mi) +28m 7:07 / mi
ahr:117 max:147 shoes: New Balance 1080 (7) (9)

IW.
6 PM

Running 34:05 intensity: (27:00 @2) + (7:05 @3) 4.65 mi (7:19 / mi) +107m 6:50 / mi
ahr:123 max:136 shoes: New Balance 1080 (7) (9)

HFW.

Strength & conditioning 25:00 [3]

Core and stretching.

Monday May 5, 2014 #

9 AM

Running 2:02:50 intensity: (1:26:41 @2) + (35:12 @3) + (34 @4) + (23 @5) 15.22 mi (8:04 / mi) +569m 7:14 / mi
ahr:124 max:162 shoes: New Balance 1080 (6) (9)

Sandwich session, and nothing do to with the bread based luncheon. Put two long runs back to back, first steps towards training for my next long race in the middle of June. This was also the first major test for the heel, and fortunately it's come through unscathed.

Ran the Round Sheffield route, but because I was feeling a bit wreckless I ran it the opposite way to usual. Not feeling like I was running particularly fluidly, but moving OK. Back was stiff after running yesterday, stiff this morning, fine during the run, and stiff now. Not sure what I've done to it.

Bumped into Ian and Margaret Wainwright at Forge Dam and stopped for a little chat with them. Bumped into Keith and Susie Whitelam round Derwent yesterday. What are the chances.

Sunday May 4, 2014 #

9 AM

Running 2:04:23 intensity: (59:24 @2) + (1:04:31 @3) + (28 @4) 17.25 mi (7:13 / mi) +401m 6:43 / mi
ahr:129 max:147 shoes: New Balance 1080 (7) (9)

Parked at Yorkshire Bridge and ran the full lap of Derwent and Howden. Nice and steady up the east side, tried to pick the pace up a little bit on the road section on the west side. Saw a runner quite a bit ahead and slowly reeled him in, then when I overtook he tucked in so had to pick it up again to drop him. Tiring a bit after 15 miles, back stiff at the end but has eased off now.

Saturday May 3, 2014 #

8 AM

Running 26:56 intensity: (20:31 @2) + (3:16 @3) + (8 @4) + (3:01 @5) 3.65 mi (7:23 / mi) +78m 6:55 / mi
ahr:125 max:173 shoes: Asics Gel Hyperspeed (5) (8.5)

Extended down to parkrun.

Running 17:25 intensity: (1:18 @2) + (1:26 @3) + (14:15 @4) + (26 @5) 3.08 mi (5:39 / mi) +46m 5:24 / mi
ahr:148 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 4th place.

I keep expecting to get quicker despite not doing any proper training, going out drinking and having a poor diet. Obviously that doesn't work. Need to get it sorted.

Running 21:50 intensity: (18:38 @2) + (3:12 @3) 2.89 mi (7:33 / mi) +71m 7:01 / mi
ahr:123 max:133 shoes: Asics Gel Hyperspeed (5) (8.5)

Run home.
10 AM

Strength & conditioning 20:00 [3]

Core and stretching.

Friday May 2, 2014 #

Note
(rest day)

Just couldn't be bothered. It's not been a good week so far.

Thursday May 1, 2014 #

6 PM

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

Feeling tired after a couple of late nights so called in a rest day. Just some core and stretching.

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