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Training Log Archive: MikeS

In the 7 days ending Mar 2, 2014:

activity # timemileskm+m
  Running8 8:12:34 66.83(7:22) 107.55(4:35) 981
  Strength & conditioning3 2:00:00
  Total10 10:12:34 66.83 107.55 981

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MoTuWeThFrSaSu

Sunday Mar 2, 2014 #

9 AM

Running 2:25:06 intensity: (26:55 @2) + (1:17:01 @3) + (40:50 @4) + (20 @5) 21.5 mi (6:45 / mi) +459m 6:20 / mi
ahr:138 max:155 shoes: Asics Gel Hyperspeed (5) (8.5)

Out to Fairholmes with Will Beauchamp and Alex Plant for two laps of Derwent and Howden. The plan was an honest pace up the right hand side, then tempo from Kings Tree back to Fairholmes.

I handled the first tempo section well, running with Will and averaging 5.55s. Perhaps overdid it slightly as by the time we got to the second one my legs were already pretty tired and the wind was battering me. Then frustratingly and annoyingly my heel started to hurt so I had to drop the pace off and survive to the end. Will was flying and had already disappeared into the distance.

I've got my fingers crossed that the heel isn't going to be too bad as it's certainly nowhere near as sore as when I hurt it after the previous long run. The worry is that it's struggling to handle longer runs. It may be getting aggravated by shoes with a smaller heel to toe drop so might get some heel inserts and see if that helps.

6.28 miles / 44.19 / 7.04 pace
4.76 miles / 28.12 / 5.55 pace
5.67 miles / 41.16 / 7.17 pace
4.76 miles / 30.54 / 6.30 pace

Saturday Mar 1, 2014 #

8 AM

Running 20:03 intensity: (13:11 @2) + (2:39 @3) + (1:08 @4) + (3:05 @5) 2.68 mi (7:30 / mi) +51m 7:05 / mi
ahr:128 max:175 shoes: Asics Gel Hyperspeed (5) (8.5)

Down to parkrun.

Running 17:29 intensity: (46 @2) + (50 @3) + (15:20 @4) + (33 @5) 3.07 mi (5:42 / mi) +45m 5:27 / mi
ahr:147 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

Sheffield Hallam parkrun, 5th place.

The time on the official results is wrong, I wish I was able to run that quickly. Just don't seem to be making any progress, one step forward, two steps back. Need to keep plugging away and hopefully it will come.

Running 14:47 [3] 1.91 mi (7:44 / mi)
shoes: Asics Gel Hyperspeed (5) (8.5)

Lap of the park with Martin and then home.
11 AM

Note

Had a sports massage. That was painful. Worst bits were my calves, ITBs and gluteus minimus. At least both sides were consistently sore. Booked another three in between now and the marathon.
C • Who you get it off? I'm loo... 2

Friday Feb 28, 2014 #

5 PM

Strength & conditioning 45:00 [3]

Core and strength.

Thursday Feb 27, 2014 #

7 AM

Running 33:42 intensity: (19:30 @2) + (9:05 @3) + (7 @4) + (5:00 @5) 4.63 mi (7:17 / mi) +25m 7:09 / mi
ahr:131 max:179 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 46:34 intensity: (26:03 @2) + (6:06 @3) + (14:25 @4) 5.38 mi (8:39 / mi) +2m 8:39 / mi
ahr:125 max:153 shoes: Asics Gel Hyperspeed (5) (8.5)

Joined Sheffield Running Club for their Thursday night interval session from EIS. Warm up jog to an industrial estate then:

2*400m, 750m, 2*400m, 1500m, 2*400m, 750m, 2*400m. 1 minute recovery between the 400s, 2 minutes between all the rest. Distances slightly shorted than advertised.

59, 58, 2.20, 0.59, 1.01, 4.55, 59, 1.01, 2.20, 58, 59.

Well off the pace of Will and Alex but worked hard, was consistent and it was a good session.

Running 40:44 intensity: (27:06 @2) + (13:38 @3) 5.06 mi (8:03 / mi) +120m 7:30 / mi
ahr:125 max:138 shoes: New Balance 1080 (6) (9)

From the end of the session back to EIS to pick up my bag, then run home with Will. Pretty wiped by the end.
C • which will is that? 2

Wednesday Feb 26, 2014 #

7 AM

Running 33:28 intensity: (24:38 @2) + (8:50 @3) 4.63 mi (7:13 / mi) +20m 7:08 / mi
ahr:122 max:134 shoes: New Balance 1080 (6) (9)

IW.
6 PM

Running 34:51 intensity: (22:36 @2) + (12:15 @3) 4.61 mi (7:33 / mi) +119m 7:00 / mi
ahr:126 max:138 shoes: New Balance 1080 (6) (9)

HFW. Bumped into Petey.

Strength & conditioning 35:00 [3]

Core and strength.

Tuesday Feb 25, 2014 #

7 AM

Running 33:07 intensity: (22:18 @2) + (8:52 @3) + (50 @4) + (1:07 @5) 4.6 mi (7:12 / mi) +21m 7:06 / mi
ahr:125 max:165 shoes: New Balance 1080 (6) (9)

IW.
C • good to see you back on! 2
5 PM

Running 12:19 intensity: (6:19 @2) + (14 @3) + (4 @4) + (5:42 @5) 1.6 mi (7:41 / mi) +19m 7:24 / mi
ahr:139 max:173 shoes: Asics Gel Hyperspeed (5) (8.5)

Work to track.

Running 28:48 intensity: (12:10 @2) + (6:31 @3) + (9:43 @4) + (24 @5) 3.29 mi (8:45 / mi) +1m 8:45 / mi
ahr:137 max:156 shoes: Asics Gel Hyperspeed (5) (8.5)

12 * 400m in pairs with Pete. We were both running pretty much the same speed so similar recoveries.

70, 72, 72, 71, 72, 72, 72, 72, 73, 72, 73, 70
75, 73, 74, 72, 74, 71, 74, 74, 74, 73, 73, 74 (28/1/14)

Nice to see an improvement from last time, was very surprised by the time of the first rep and so tried to keep going. Started to struggle at the end but just about held on. Buoyed slightly by that session.
C • The rest did you good! 7

Running 31:36 intensity: (17:26 @2) + (14:10 @3) 3.87 mi (8:10 / mi) +99m 7:34 / mi
ahr:128 max:140 shoes: New Balance 1080 (6) (9)

Home from track.

Monday Feb 24, 2014 #

7 PM

Strength & conditioning 40:00 [3]

In the gym.

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