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Training Log Archive: MikeS

In the 31 days ending Aug 31, 2014:

activity # timemileskm+m
  Running45 43:49:39 357.56(7:21) 575.44(4:34) 7672
  Strength & conditioning10 4:40:00
  Total51 48:29:39 357.56 575.44 7672

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Sunday Aug 31, 2014 #

8 AM

Running 2:14:35 intensity: (1:04:19 @2) + (1:08:01 @3) + (2:15 @4) 20.03 mi (6:43 / mi) +414m 6:19 / mi
ahr:129 max:147 shoes: Asics DS Trainer 19 (8.5)

Monsal Trail acceleration run. Jogged from Bakewell to the start of the trail and then did:

4.1 miles @ 7.00 (Av HR 125)
4.6 miles @ 6.45 (Av HR 133)
4.0 miles @ 6.30 (Av HR 130)
2.0 miles @ 6.15 (Av HR 136)
2.0 miles as fast as I could @ 5.45 (Av HR 143)

It doesn't really feel uphill on the way out, but it does feel downhill on the way back. The tunnels are cool, but do mess with the Garmin and I'm sure I lost some distance in a couple of them. I'll be back to do that again, but starting quicker.

Saturday Aug 30, 2014 #

8 AM

Running 24:00 [2] 3.16 mi (7:36 / mi) +69m 7:07 / mi
ahr:111 max:124 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:07 intensity: (57 @2) + (1:14 @3) + (14:56 @4) 3.07 mi (5:35 / mi) +53m 5:18 / mi
ahr:147 max:153 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 9th place.

Bit of a stacked field today. The start just seems to get more crazy each week with loads of people sprinting off then slowing down rapidly after 400m. Pushed hard, took 7 seconds off last week on tired legs so can't complain.

Running 33:01 intensity: (17:12 @2) + (15:49 @3) 4.42 mi (7:28 / mi) +94m 7:00 / mi
ahr:128 max:139 shoes: Asics DS Trainer 19 (8.5)

Warm down with Nick.

Friday Aug 29, 2014 #

7 AM

Running 29:26 [2] 3.84 mi (7:40 / mi) +38m 7:26 / mi
ahr:107 max:125 shoes: New Balance 1080 (8) (9)

Home to Woodbourn Road.

Running 16:36 [2] 0.89 mi (18:38 / mi)
ahr:95 max:119 shoes: New Balance 1080 (8) (9)

Drills.

Running 8:40 [2] 1.09 mi (7:59 / mi) +1m 7:57 / mi
ahr:106 max:119 shoes: New Balance 1080 (8) (9)

On to work.
5 PM

Running 34:27 intensity: (31:22 @2) + (3:05 @3) 4.62 mi (7:27 / mi) +107m 6:57 / mi
ahr:120 max:132 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Thursday Aug 28, 2014 #

7 AM

Running 1:04:49 intensity: (43:38 @2) + (10:30 @3) + (10:41 @4) 8.32 mi (7:47 / mi) +340m 6:55 / mi
ahr:122 max:153 shoes: Asics DS Trainer 19 (8.5)

Hutcliffe Wood hills. Six reps, an extra one to last time. Fighting right from the start, found it tough. But got the session done.

2.48, 2.46, 2,46, 2.45, 2.47, 2.44

Wednesday Aug 27, 2014 #

7 AM

Running 40:28 intensity: (40:10 @2) + (18 @3) 5.51 mi (7:21 / mi) +123m 6:52 / mi
ahr:115 max:130 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
5 PM

Running 37:39 [2] 5.27 mi (7:08 / mi) +124m 6:39 / mi
ahr:116 max:127 shoes: New Balance 1080 (8) (9)

Parks to Forge Dam. A bit clunky.

Strength & conditioning 15:00 [3]

Core.

Tuesday Aug 26, 2014 #

7 AM

Running 41:32 [2] 5.5 mi (7:33 / mi) +123m 7:03 / mi
ahr:112 max:127 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Nice and easy.
6 PM

Running 54:28 intensity: (28:41 @2) + (8:49 @3) + (16:58 @4) 7.72 mi (7:03 / mi) +88m 6:49 / mi
ahr:128 max:152 shoes: Asics DS Trainer 19 (8.5)

Track. 8 * 1k with 50m walk, 150m jog recovery. Running with Sammy Rashid and taking turns to lead the reps. Pushing each other along nicely.

3.24, 3.23, 3.22, 3.18, 3.19, 3.19, 3.21, 3.16.

Averaging around 4 seconds quicker per rep than when I ran this session six weeks ago, and it was pretty windy tonight so pleased with the progress.

Monday Aug 25, 2014 #

9 AM

Running 1:29:25 intensity: (1:22:44 @2) + (6:41 @3) 11.07 mi (8:05 / mi) +396m 7:16 / mi
ahr:115 max:137 shoes: Salomon Fellraiser (9)

Parks, Limb Valley, parks. Wet one this morning. Toe pain from yesterday not too bad, could only feel it running on steep uphills where the crease of my running shoes was pushing against the toe. Very strange. Moving pretty well, enjoying the conditions.
3 PM

Strength & conditioning 40:00 [3]

Core and stretching. Need to look after my left hamstring.

Sunday Aug 24, 2014 #

9 AM

Running 2:49:29 intensity: (2:28:20 @2) + (21:09 @3) 23.03 mi (7:22 / mi) +588m 6:49 / mi
ahr:121 max:139 shoes: New Balance 1080 (8) (9)

Another week, another mile added to the long run. Same route as two weeks ago with a couple of extra little bits to push the distance up. Slightly drier though. After about 18 miles I was getting a sharp pain on the top of my right big toe. It was as if something inside my shoe or sock was pressing against it. Stopped and rearranged my shoe and sock a couple of times but it didn't help. Very strange. Other than the toe pain, running well. Didn't sleep well last night so took a little while to get going but OK after that.

Saturday Aug 23, 2014 #

8 AM

Running 22:52 [2] 3.06 mi (7:28 / mi) +75m 6:56 / mi
ahr:117 max:129 shoes: Asics DS Trainer 19 (8.5)

Down to parkrun.

Running 17:13 intensity: (50 @2) + (1:18 @3) + (15:02 @4) + (3 @5) 3.07 mi (5:37 / mi) +55m 5:19 / mi
ahr:147 max:157 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 4th place.

A nice one second improvement on last week! Felt like I was pushing harder this week, and was hoping to be a little bit quicker.

Running 32:39 intensity: (17:03 @2) + (15:36 @3) 4.44 mi (7:21 / mi) +93m 6:54 / mi
ahr:128 max:140 shoes: Asics DS Trainer 19 (8.5)

Warm down with Nick.

Friday Aug 22, 2014 #

7 AM

Running 34:11 intensity: (32:50 @2) + (1:21 @3) 4.67 mi (7:19 / mi) +29m 7:11 / mi
ahr:117 max:133 shoes: New Balance 1080 (8) (9)

IW. Left hamstring pretty tight and sore at the beginning but eased off as the run went on. Still not right by the end though.
5 PM

Running 33:18 intensity: (21:47 @2) + (11:06 @3) + (25 @4) 4.62 mi (7:13 / mi) +117m 6:41 / mi
ahr:124 max:153 shoes: New Balance 1080 (8) (9)

HFW. Hamstring much better.
6 PM

Strength & conditioning 30:00 [3]

Core work and a good stretch.

Thursday Aug 21, 2014 #

5 PM

Running 6:15 [2] 0.87 mi (7:13 / mi) +5m 7:05 / mi
ahr:110 max:125 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 48:15 intensity: (5:08 @2) + (21:35 @3) + (21:32 @4) 8.0 mi (6:02 / mi) +50m 5:55 / mi
ahr:143 max:150 shoes: Asics DS Trainer 19 (8.5)

8 miles @ marathon pace.

Marathon pace feels so much harder in training than it does in a race situation. A bit windy tonight which probably didn't help. Intended to run this at a tempo HR which should be somewhere around 140, but ended up higher than that. That HR would have probably been somewhere nearer 6.10 pace which could maybe be a training pace approximation.

Running 8:44 intensity: (1:00 @2) + (7:44 @3) 1.28 mi (6:49 / mi) +8m 6:41 / mi
ahr:132 max:138 shoes: Asics DS Trainer 19 (8.5)

Warm down.

Wednesday Aug 20, 2014 #

7 AM

Running 33:29 [2] 4.67 mi (7:10 / mi) +37m 7:00 / mi
ahr:112 max:128 shoes: New Balance 1080 (8) (9)

IW.
5 PM

Running 33:30 [2] 4.59 mi (7:18 / mi) +119m 6:45 / mi
ahr:116 max:129 shoes: New Balance 1080 (8) (9)

HFW.
6 PM

Strength & conditioning 30:00 [3]

Core and stretching.

Tuesday Aug 19, 2014 #

7 AM

Running 39:40 intensity: (35:01 @2) + (1:15 @3) + (1:05 @4) + (2:19 @5) 5.52 mi (7:11 / mi) +123m 6:43 / mi
ahr:120 max:167 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
6 PM

Running 58:28 intensity: (33:54 @2) + (10:19 @3) + (14:15 @4) 7.4 mi (7:54 / mi) +38m 7:47 / mi
ahr:122 max:151 shoes: Asics DS Trainer 19 (8.5)

Track at Chaucer. 1*1200m, 2*1000m, 3*800m, 4*400m.

3.58, 3.20, 3.19, 2.37, 2.37, 2.38, 1.12, 1.13, 1.12, 1.11

Managed to find a bit of speed from somewhere for the 400s at the end. Consistent running.

Monday Aug 18, 2014 #

7 AM

Running 48:30 [2] 6.61 mi (7:20 / mi) +149m 6:51 / mi
ahr:112 max:125 shoes: New Balance 1080 (8) (9)

Parks with Paul. Really nice to be running with him again, and a good catch up.
6 PM

Strength & conditioning 15:00 [3]

Core.

Running 37:59 intensity: (30:11 @2) + (7:48 @3) 5.53 mi (6:52 / mi) +122m 6:26 / mi
ahr:119 max:141 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Pushed on a little bit up Abbey Lane.

Sunday Aug 17, 2014 #

7 AM

Running 38:48 [2] 5.37 mi (7:13 / mi) +54m 7:00 / mi
ahr:108 max:120 shoes: New Balance 1080 (8) (9)

Down in London for the weekend. Just had time for a quick lap of The Serpentine before going to visit the Queen's house.

Saturday Aug 16, 2014 #

8 AM

Running 28:40 intensity: (8:41 @2) + (19:15 @3) + (44 @4) 4.36 mi (6:34 / mi) +72m 6:15 / mi
ahr:131 max:153 shoes: Asics DS Trainer 19 (8.5)

As I'd missed my session on Thursday, ran 5k at marathon pace along Abbeydale Road. Tough on the way out and was slightly outside pace, but recovered most of that on the way back.

3.1 miles / 18.45 / 6.03 pace.

Running 8:17 [2] 1.1 mi (7:32 / mi) +19m 7:09 / mi
ahr:113 max:124 shoes: Asics DS Trainer 19 (8.5)

Home to parkrun.

Running 17:14 intensity: (1:32 @2) + (2:14 @3) + (13:28 @4) 3.09 mi (5:35 / mi) +54m 5:17 / mi
ahr:144 max:151

Sheffield Hallam parkrun, 6th place.

Got a nice surprise when Winskill was on the start line. Set off with him, but we probably took it a bit easy off the line and got boxed in behind the banter starters. I kicked on past the first lake and got onto the back of Nick Sparks. Held onto him for a bit, but he moved away up the second climb. I kept pushing and was rewarded with my quickest time for a good while. Not bad after the tempo session before and the long run yesterday - maybe there is something in that.

Running 15:29 [2] 1.9 mi (8:09 / mi) +41m 7:38 / mi
ahr:116 max:129

Warm down and a nice chat with Phil.

Friday Aug 15, 2014 #

8 AM

Running 2:35:30 intensity: (1:42:40 @2) + (52:50 @3) 22.02 mi (7:04 / mi) +526m 6:34 / mi
ahr:126 max:143 shoes: New Balance 1080 (8) (9)

Two laps of Derwent and Howden from Fairholmes, with an extra little bit at the end to make it 22 miles. Tried to push harder on the tarmac section from Kings Tree back to Fairholmes. No particular target pace, just turning the legs over quicker. Seemed to work well, still going strongly at the end, could have kept going.

Thursday Aug 14, 2014 #

7 AM

Running 39:19 intensity: (30:44 @2) + (8:35 @3) 5.51 mi (7:08 / mi) +124m 6:40 / mi
ahr:120 max:136 shoes: New Balance 1080 (8) (9)

Abbey Lane loop.
7 PM

Strength & conditioning 40:00 [3]

The planned hill session didn't end up happening from a mixture of work and other stuff. Knew I should have done it this morning. So had a good stretch instead. Long run planned tomorrow am so perhaps not a bad thing to miss it anyway.

Wednesday Aug 13, 2014 #

6 PM

Running 47:14 intensity: (43:54 @2) + (3:20 @3) 6.57 mi (7:11 / mi) +147m 6:43 / mi
ahr:121 max:134 shoes: New Balance 1080 (8) (9)

Parks. Took a little while to get moving after being sat in a car for over six hours driving to and from Swindon. But a nice evening and glad I got out.

Tuesday Aug 12, 2014 #

7 AM

Running 40:04 intensity: (36:03 @2) + (3:53 @3) + (8 @4) 5.52 mi (7:16 / mi) +123m 6:47 / mi
ahr:119 max:145 shoes: New Balance 1080 (8) (9)

Abbey Lane loop. Moving quite well.
6 PM

Running 8:50 [2] 1.02 mi (8:42 / mi) +5m 8:34 / mi
ahr:101 max:112 shoes: Asics DS Trainer 19 (8.5)

Warm up.

Running 40:26 intensity: (19:59 @2) + (4:19 @3) + (16:08 @4) 6.01 mi (6:44 / mi) +17m 6:40 / mi
ahr:132 max:151 shoes: Asics DS Trainer 19 (8.5)

Track. 3 * 8 minutes off 3 minute jog recovery. The wind (which I'm sure was getting stronger as the session went on) made it tougher. Managed to cover a consistent distance in each one, around 2,330m. Plus warm down.

Monday Aug 11, 2014 #

7 AM

Running 33:33 [2] 4.65 mi (7:13 / mi) +29m 7:05 / mi
ahr:108 max:122 shoes: New Balance 1080 (8) (9)

IW.
6 PM

Running 33:46 intensity: (29:30 @2) + (4:16 @3) 4.63 mi (7:18 / mi) +120m 6:45 / mi
ahr:121 max:133 shoes: New Balance 1080 (8) (9)

HFW.

Strength & conditioning 30:00 [3]

Core and strength.

Sunday Aug 10, 2014 #

7 AM

Running 2:33:09 intensity: (2:29:06 @2) + (4:03 @3) 20.31 mi (7:32 / mi) +550m 6:57 / mi
ahr:118 max:135 shoes: New Balance 1080 (7) (9)

Got out early to try and avoid the apocalyptic weather conditions forecast. Feeling pretty smug for the first 45 minutes, but then the rain started and it just got heavier and heavier as the run went on. Waved to Noah as he floated past on his ark somewhere near Wyming Brook. Paddled from Broomhill down to Hunters Bar. Felt good, didn't take on any fluid of fuel and still going OK at the end.

So that's the first 'proper' week of marathon training done. Got the four key sessions in (long reps, tempo, parkrun, long run). Just need to do that consistently. Hoping that the weight will start to drop off now.

Saturday Aug 9, 2014 #

8 AM

Running 25:43 intensity: (23:41 @2) + (2:02 @3) 3.46 mi (7:26 / mi) +71m 6:59 / mi
ahr:117 max:143 shoes: Asics DS Trainer 19 (8.5)

Down to pakrun.

Running 17:33 intensity: (2:22 @2) + (3:26 @3) + (11:45 @4) 3.08 mi (5:42 / mi) +46m 5:26 / mi
ahr:144 max:152 shoes: Asics DS Trainer 19 (8.5)

Sheffield Hallam parkrun, 6th place.

Wasn't happening today. Couldn't engage my legs to run fast enough to get my HR up. An average of 144 is rubbish.

Running 13:51 intensity: (10:05 @2) + (3:46 @3) 1.9 mi (7:17 / mi) +40m 6:50 / mi
ahr:126 max:133 shoes: Asics DS Trainer 19 (8.5)

Straight home from parkrun, then off for a sports massage. That might make my legs feel better.

Friday Aug 8, 2014 #

7 AM

Running 29:09 [2] 3.83 mi (7:36 / mi) +39m 7:22 / mi
ahr:111 max:127 shoes: New Balance 1080 (7) (9)

Home to Woodbourne Road.

Running 19:15 intensity: (18:26 @2) + (49 @3) 1.37 mi (14:01 / mi) +2m 13:57 / mi
ahr:102 max:137 shoes: New Balance 1080 (7) (9)

Drills and 2 * 150 wind-ups.

Running 8:30 [2] 1.1 mi (7:42 / mi) +1m 7:41 / mi
ahr:111 max:122 shoes: New Balance 1080 (7) (9)

Woodbourne Road to work.
5 PM

Running 34:33 intensity: (33:50 @2) + (43 @3) 4.68 mi (7:23 / mi) +119m 6:50 / mi
ahr:118 max:131 shoes: New Balance 1080 (7) (9)

HFW. Rather damp.

Thursday Aug 7, 2014 #

5 PM

Running 6:14 [2] 0.83 mi (7:30 / mi) +6m 7:20 / mi
ahr:109 max:118 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm up.

Running 38:02 intensity: (5:32 @2) + (22:13 @3) + (10:17 @4) 6.38 mi (5:58 / mi) +47m 5:50 / mi
ahr:141 max:149 shoes: Asics Gel Hyperspeed (5) (8.5)

2 * Attercliffe loop at marathon pace. Comfortably hard, but an awful long way to go.
C • Whats your goal mate? 3

Running 9:59 intensity: (2:56 @2) + (7:03 @3) 1.35 mi (7:23 / mi) +2m 7:21 / mi
ahr:131 max:137 shoes: Asics Gel Hyperspeed (5) (8.5)

Warm down.

Wednesday Aug 6, 2014 #

7 AM

Running 42:25 intensity: (35:28 @2) + (5:19 @3) + (53 @4) + (45 @5) 5.53 mi (7:41 / mi) +124m 7:11 / mi
ahr:122 max:160 shoes: New Balance 1080 (7) (9)

Abbey Lane loop. Screwed from track last night.
6 PM

Running 38:10 [2] 5.25 mi (7:16 / mi) +116m 6:48 / mi
ahr:115 max:128 shoes: New Balance 1080 (7) (9)

Parks to Forge Dam. Moving better by the end.

Strength & conditioning 20:00 [3]

In the gym then a few lengths in the pool.

Tuesday Aug 5, 2014 #

7 AM

Running 40:35 intensity: (39:30 @2) + (1:05 @3) 5.54 mi (7:20 / mi) +124m 6:51 / mi
ahr:116 max:131

Abbey Lane loop.
6 PM

Running 52:46 intensity: (29:10 @2) + (4:51 @3) + (17:59 @4) + (46 @5) 7.46 mi (7:04 / mi) +2m 7:04 / mi
ahr:131 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

You know marathon training has started when the longer track reps kick in. Up at Chaucer for 4*1600m followed by 2*400m, all off 400m jog recovery (the 400s were a late addition - thought it might be good to do something quicker right at the end).

5.23
5.24
5.24
5.24
1.14
1.13

Not too bad, pleased with the speed of the 400s at the end. That's also the highest I've been able to push my HR during reps for a good while, which I'm taking as a positive sign.

Plus warm up and warm down.

Monday Aug 4, 2014 #

11 AM

Running 1:20:29 intensity: (1:12:05 @2) + (8:24 @3) 11.02 mi (7:18 / mi) +295m 6:44 / mi
ahr:121 max:140 shoes: New Balance 1080 (7) (9)

Stopped off at Fairholmes on my way back from the Lakes and did a lap of the reservoirs. Got stuck behind a farmer very slowly herding a lot of sheep up towards slippery stones so had to take a diversion to get round them. The water level was extremely low so dropped down and ran along the reservoir before cutting back up.
6 PM

Strength & conditioning 30:00 [3]

A good stretch and some core work.

Sunday Aug 3, 2014 #

10 AM

Running 1:20:52 intensity: (1:09:14 @2) + (11:38 @3) 10.56 mi (7:40 / mi) +399m 6:51 / mi
ahr:119 max:137 shoes: New Balance 1080 (7) (9)

Another wet and windy run in the Lakes. Stuck on the roads from our cottage in the Graythwaite and estate and just turned right at every road junction. Ran a sort of triangle up to near Hawkshead then back to Lakeside for a bit of extra distance. Struggling for rhythm a bit.
4 PM

Running 33:27 intensity: (31:13 @2) + (2:14 @3) 3.49 mi (9:35 / mi) +101m 8:48 / mi
ahr:113 max:140 shoes: Salomon Fellraiser (9)

Afternoon pootle with Rich around High Dam. They've felled a lot of it, so quite a bit of branch hopping, not what either of us really wanted. At least it wasn't raining.

Saturday Aug 2, 2014 #

9 AM

Running 15:41 intensity: (15:00 @2) + (38 @3) + (3 @4) 2.1 mi (7:27 / mi) +25m 7:11 / mi
ahr:118 max:147 shoes: New Balance 1080 (7) (9)

Lap of the course to work out where it went.

Running 17:25 intensity: (1:08 @2) + (1:31 @3) + (14:46 @4) 3.13 mi (5:34 / mi) +5m 5:32 / mi
ahr:147 max:154 shoes: New Balance 1080 (7) (9)

Penrith parkrun, 4th place.

Stopped off for the Penrith parkrun on my way across to Honister. The route was basically two laps of a large grassy sports field, but with three out and backs at various points to get extra distance. Each had either a hairpin or a number of sharp turns, which were a bit tricky on wet grass. I managed to wipe myself out on one when my inside leg just slid away from me. Settled into fourth pretty quickly, was working onto the back of the lead three when I fell and lost my rhythm. Nearly got third at the end but they had an extra kick.

Running 25:23 intensity: (24:06 @2) + (1:17 @3) 3.23 mi (7:52 / mi) +37m 7:35 / mi
ahr:122 max:132 shoes: New Balance 1080 (7) (9)

Warm down lap of the course and some extra bits.
1 PM

Running 32:47 [2] 2.32 mi (14:09 / mi) +375m 9:25 / mi
shoes: Salomon Fellraiser (9)

I was supporting Rich at Honister Pass as he ran the Borrowdale fell race. It had been pretty horrible with driving rain and wind, but as he arrived there seemed to be a bit of a respite so I ran up Dale Head with him. Rich was still going strongly, and finished the race in 14th place.

Friday Aug 1, 2014 #

11 AM

Running 55:46 intensity: (54:56 @2) + (50 @3) 6.01 mi (9:16 / mi) +237m 8:16 / mi
ahr:111 max:133 shoes: Salomon Fellraiser (9)

Stopped at Hadrians Wall on my way back across to the Lakes and ran to the tree from the film. It was a bit wet and windy, and I wasn't feeling great (tired plus a bit hungover) so didn't enjoy it as much as I'd hoped.

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