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Training Log Archive: TheLongRun

In the 7 days ending Jun 17, 2012:

activity # timemileskm+m
  Running10 9:02:41 68.69(7:54) 110.55(4:55) 1350
  Gym3 1:05:00
  Drills1 22:31 1.67(13:29) 2.69(8:23)
  Running - Race1 9:15 1.86(4:58) 3.0(3:05)
  Total11 10:39:27 72.23 116.24 1350
  [1-5]11 9:52:27

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MoTuWeThFrSaSu

Sunday Jun 17, 2012 #

7 AM

Running 1:21:38 10.26 mi (7:57 / mi) +255m 7:23 / mi
ahr:115 max:135 shoes: Nike Zoom Elite 5

Easy through the parks. Quite hungover and feeling a little sorry for myself. Then I met Neil, our old neighbour, out running too, so I turned and ran with him to his house. This was an enjoyable distraction. Like many a new runner he is sold on minimalist footwear. Too hungover to do more. Glutes sore.

Saturday Jun 16, 2012 #

7 AM

Running 22:06 2.82 mi (7:50 / mi) +55m 7:23 / mi
ahr:119 max:137 shoes: Nike Lunarspider LT2

Jog to Abbey Lane meeting Andy T. en route. We both had a moan about our running cares. His trumps mine.

Running hills 34:14 4.64 mi (7:23 / mi) +280m 6:13 / mi
ahr:126 max:161 shoes: Nike Lunarspider LT2

8x Abbey Lane hill. Times and max heart rates:

1:59; 154
2:00; 157
2:02; 157
1:59; 159
2:00; 160
2:00; 159
2:00; 161
1:59; 160

This is a good set of times for me in the morning. And I felt good running them physically. Except I wanted to give up the whole way through, so wasn't able to push myself as I would have liked to.

Running 17:57 2.54 mi (7:04 / mi) +9m 6:59 / mi
ahr:130 max:140 shoes: Nike Lunarspider LT2

Jog home.

Running (Commute) 12:57 1.51 mi (8:35 / mi) +36m 7:59 / mi
ahr:116 max:124 shoes: Nike Lunarspider LT2

And on to work after picking up rucksack.

Friday Jun 15, 2012 #

7 AM

Running (Commute) 34:29 [1] 4.0 mi (8:37 / mi)
shoes: Nike Zoom Elite 5

Extended commute via post office with particularly heavy rucksack.

Running 59:54 8.02 mi (7:28 / mi) +187m 6:58 / mi
ahr:124 max:136 shoes: Nike Zoom Elite 5

Felt light and bouncy to begin, but then my back stiffened after about two and half miles, my glutes started to get sore, and I ended up feeling rather weary. Lovely morning with a light mist after last night's heavy rain.
7 PM

Running (Commute) 13:04 [1] 1.6 mi (8:10 / mi)
shoes: Nike Zoom Elite 5

Late after John McDowell talk.

Thursday Jun 14, 2012 #

6 AM

Running 28:20 3.72 mi (7:37 / mi) +33m 7:25 / mi
ahr:117 max:131 shoes: Adizero Ace 2 (No.2)

Jog to Don Valley

Drills 22:31 1.67 mi (13:29 / mi)
ahr:99 max:149 shoes: Adizero Ace 2 (No.2)

Drills with Mike. I cannot do the horse kick drill that Mike tried to teach me.

Running 39:03 4.83 mi (8:05 / mi) +109m 7:33 / mi
ahr:115 max:133 shoes: Adizero Ace 2 (No.2)

Run to Kim's and then home. Much improved running after.

Gym 20:00 [3]

Squats @60kg and calf raises.
3 PM

Running 34:04 [2] 4.28 mi (7:58 / mi) +88m 7:29 / mi
shoes: Nike Zoom Elite 5

Stopping at Green's for a "Health MOT", which included the easiest VO2 max test ever: lie and relax on the couch with a HR monitor on assessing "variability". On this basis my VO2 max is 67.

Wednesday Jun 13, 2012 #

7 AM

Running 36:47 [1] 4.21 mi (8:45 / mi) +37m 8:31 / mi
shoes: Nike Zoom Elite 5

Pottering about: Post Office, gym, Waitrose, home.

Gym 20:00

Odd and sods then stretching.
4 PM

Running 1:02:30 8.25 mi (7:35 / mi) +233m 6:58 / mi
ahr:125 max:140 shoes: Nike Zoom Elite 5

Run through the parks to try and shake-out the hangover from last night. Running form felt fine but I felt rotten. Met Ben Beattie, whose book I am very much enjoying, and told him this. Glutes in a state of total soreness.

Tuesday Jun 12, 2012 #

Event: Trafford Grand Prix no. 4
 
7 AM

Gym 25:00

Bits and bobs and some stretching.
6 PM

Running 13:33 1.93 mi (7:01 / mi) +3m 6:59 / mi
ahr:120 max:136 shoes: Nike Free Run 2 (No.3)

Warm up around Longford Park with Tom and Armand. Keeping my negative thoughts to myself. These were: for the last week I've 'suffering' these symptoms: lack of appetite, weight loss, no desire to train, no desire to race, inexplicable insomnia (normally it has an obvious cause), persistent muscle soreness. I cannot work out if I am 'overtrained', or just stressed with everything. Overtraining would seem odd given that I am not training that hard. Unless it comes from doing more than your 'energy levels' can provide. Anyhow this race was a test. If I ran a stinker, I would see it as overtaining and stop for a few days. If I ran OK, I'd just see it as stress and not stop running but adopt a strategy of just doing so much. My judgement: for the first race in the season, I reckoned I was in 9:15 shape.

Running - Race race (3000) 9:15 3.0 km (3:05 / km) vdot: 64.3
ahr:156 max:166 shoes: Adizero Avanti

Put down 9:05 on the entry form and as a result got put into the B race. Nas put down 8:58 and ran in the A race. Tom predicted this would happen and I listened to him but .... But it was not such a bad thing. Was at the back at 200m, went through the first 400 in 75 and then slowly worked my way through the field. Did the first K in 3:03, the second K in 3:04 and then slowed for the last despite speeding for the final lap. Official time 9:16.11. Results.

So am I happy? Well I certainly managed to push myself and race intelligently. And I think I can conclude I am not overtrained, so that is good.

A great night for racing, warm and still. Tom and Armand ran well.

Running 28:46 3.39 mi (8:29 / mi) +25m 8:18 / mi
ahr:120 max:131 shoes: Nike Free Run 2 (No.3)

Warm down round the field with Tom in his spikes, having forgotten his trainers. Opps.

Monday Jun 11, 2012 #

Note
(rest day)

Rest day today to freshen my legs for Stretford tomorrow. Will do a few easy miles later as part of a jog to see Kim.
4 PM

Running 23:19 [1] 2.7 mi (8:38 / mi)
shoes: Nike Zoom Elite 5

To Kim's and back. Glutes and back very jammed. But she observed that normally this problem would result in knee or ITB issues at a much less severe stage. So all the glute and core work I've done over the last two years is clearly working. Felt much better running home, but will need to see her again.

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