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Training Log Archive: TheLongRun

In the 7 days ending May 20, 2012:

activity # timemileskm+m
  Running10 8:49:20 67.32(7:52) 108.34(4:53) 1260
  Gym2 1:35:00
  Drills2 29:14 2.08(14:03) 3.35(8:44) 3
  Running - Race1 16:18 3.11(5:15) 5.0(3:16)
  Total10 11:09:52 72.5 116.68 1263
  [1-5]10 10:44:21

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MoTuWeThFrSaSu

Sunday May 20, 2012 #

7 AM

Running 1:27:47 11.47 mi (7:39 / mi) +333m 7:01 / mi
ahr:128 max:143 shoes: Nike Zoom Elite 5

For me taking caffeine before a race really is making a deal with the devil: "I'll give you speed endurance now, but tomorrow you'll go to hell". The hope in only taking a small amount yesterday was that I could take some gains but escape the terms of this contract. But, like a cartoon villian, I find myself declaring this morning "I would have got away with were it not for the pesky kids!" For I did manage to fall asleep last night, all be it some time after two am, but the boys choose this morning to get up at 5:30 waking me with the normal morning chorus of "I've finished!" Then after I'd struggled groggily down the corridor to the bathroom, Walter guilelessly told me, and these were his exact words, "this morning daddy I'm giving you the chance to wipe my bum, I gave mummy the chance yesterday." Thanks Wally.

After getting lost in Bindcliffe Edge woods, I followed the round sheffield round to Ringinglow, then down Ringinglow Lane, Common Lane and back through the parks. Tired with especially tired glutes, but enjoyed being out.

Saturday May 19, 2012 #

Event: Sheffield Hallam parkrun Event 92
 
8 AM

Running 28:42 [1] 3.35 mi (8:34 / mi) +46m 8:13 / mi
shoes: Asics Piranha SP4

Warm up to the start of the park run.

Running 19:49 2.52 mi (7:52 / mi) +59m 7:20 / mi
ahr:126 shoes: Asics Piranha SP4

Warm down with Mike.

Running - Race race (Sheffield Park Run) 16:18 [5] 5.0 km (3:16 / km) vdot: 63.2
shoes: Asics Piranha SP4

I was pleased to see a fast line up at the start of the parkrun and the start was as furious as I could manage. Indeed I was far out of my comfort zone holding onto Armand and Nasir who were pushing the pace in the front group of four with me and Phil Williams. But after letting myself get isolated on Sunday, I was determined not to make the same racing mistake this week. So I stuck with this group for the first lap, then Nasir dropped out, Armand pulled away and Phil dropped back in the section from the right hand turn to the cafe. I had raced well until this point and pushed on hard once I hit the downhill section but this section was a little sticky. I don't think I could have held onto Armand, but.... Unfortunately, I fluffed starting my watch so I have no GPS trace to see how much I slowed. But there is no doubt that this lap was much slower and the slow down was here. Still I knew I was onto a quick time so managed to concentrate on the downhill and pulled out a proper sprint at the end, or a sprint and weave. And now the results are in I can see: I got a p.b.; I have retaken the V40 record; but I am still 2 seconds slower than Mike. F***! I have one more bash at this, this racing block. (Partially caffeinated.) Results.

My parents are visiting, so they played with the kids in the playground and Claire ran too. She also got a p.b.

Friday May 18, 2012 #

6 AM

Running 24:54 [1] 3.11 mi (8:00 / mi)
shoes: Nike Free Run 2 (No.3)

Shit run, but only in the literal sense. Oh well, won't hurt me to do less miles than I planned.

Drills (V.Short Hills) 6:40 [2] 0.43 mi (15:30 / mi) +3m 15:11 / mi
shoes: Nike Free Run 2 (No.3)

6x 10 second hills, minute walk back.

Gym 45:00 [2]

DH session 4 minus squats.

Thursday May 17, 2012 #

7 AM

Running 1:11:57 10.14 mi (7:06 / mi) +221m 6:39 / mi
ahr:131 max:141 shoes: Nike Zoom Elite 5

Abbeydale Road and then through the parks, recovered better than expected from yesterday. A great morning for running, bright but with a very slight drizzle.

Wednesday May 16, 2012 #

6 AM

Running 30:06 3.79 mi (7:57 / mi) +34m 7:44 / mi
ahr:112 max:133 shoes: Nike Zoom Elite 5

Jog to Don Valley.

Running intervals (Track) 37:39 5.59 mi (6:44 / mi)
ahr:139 max:165 shoes: Nike Waffle XC 9

Yesterday's Hallamshire track session with MikeS. This session develops the one done on May 3rd (here). It was 6x (800, 200) with 100 jog between the reps (about 40s) and 3 mins between the sets (400 easy jog). The ambition was to run the Ks at 5K pace or faster, which in idealistic terms is 3:06 or faster. I managed:
2:31, 34 (3:05)
2:26, 33 (2:59)
2:25, 34 (2:59)
2:26, 32 (2:58)
2:27, 33 (3:00)
2:29, 32 (3:01)
Pleased with this.

Running 28:36 2.95 mi (9:42 / mi) +75m 8:59 / mi
ahr:112 max:123 shoes: Nike Zoom Elite 5

Jog to work.
5 PM

Running (Commute) 26:48 3.35 mi (8:00 / mi) +81m 7:27 / mi
ahr:115 max:131 shoes: Nike Zoom Elite 5

Tuesday May 15, 2012 #

6 AM

Running 29:26 3.69 mi (7:59 / mi) +32m 7:46 / mi
ahr:111 shoes: Nike Free Run 2 (No.3)

Jog to Don Valley. Sleep disrupted last night.

Drills 22:34 1.65 mi (13:41 / mi)
ahr:101 max:140 shoes: Nike Free Run 2 (No.3)

Drills with Mike.

Running 25:21 2.94 mi (8:37 / mi) +75m 7:59 / mi
ahr:113 max:126 shoes: Nike Free Run 2 (No.3)

Jog to work.

Gym 50:00 [2]

DH session 4
5 PM

Running (Commute) 19:27 2.45 mi (7:57 / mi) +54m 7:27 / mi
ahr:113 max:128 shoes: Nike Free Run 2 (No.3)

Monday May 14, 2012 #

7 AM

Running 1:00:37 [1] 7.49 mi (8:06 / mi) +151m 7:37 / mi
ahr:116 shoes: Nike Zoom Elite 5

Easy through the parks. Didn't really sleep last night.
4 PM

Running 38:11 4.48 mi (8:31 / mi) +99m 7:58 / mi
ahr:107 max:122 shoes: Nike Zoom Elite 5

Oh so tired. A lovely warm sunny late afternoon. Today has been a work write-off.

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