Month: May 2010

training run #164

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Thursday 27 May, 19:16

An evening run, mild nice breeze, ideal conditions.  Aimed to do a steady long loop of RV but pace was very good.  No ITBFS.

Distance:  4.9km
Time:  28:02
Avg HR:  146bpm
Avg pace:  5:45 min/km

Garmin:  http://connect.garmin.com/activity/34974531

training run #163

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Tuesday 25 May, 18:43.

Cooler than past week, about 13C, overcast.  Did a long lap of RV round both lakes.  Aimed for a slow steady pace, and started out at 6 min/km pace but found that I speeded up with each km.  The last 0.8km I thought I was slowing a bit but actually went fastest.  A good run with no ITBFS.  Stretched afterwards.

Distance:  4.8km
Time:  28:05
Avg HR:  143bpm
Avg pace:  5:51 min/km

Garmin:  http://connect.garmin.com/activity/34557609

training run #162

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Saturday 22 May, 8:07

Went for a 4km run in Cardiff, along a long flat road and loop round the Assembly, back to hotel.  Very warm even at 8am, tried to keep easy pace and went well, no ITBFS.  Stretched afterwards.

Distance:  4.19km
Time:  25:02
Avg HR:  145bpm
Avg pace:  5:58 min/km

Garmin:  http://connect.garmin.com/activity/34217660

training run #161

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Thursday 20 May, 18:57.

Hot, sunny, about 23C.  Went for a run round main lake at RV, aimed to be slightly slower than other recent runs, but keep good running posture.  Got into a nice rhythm and had plenty of energy – thought about doing the longer lap but didn’t push my luck.  Another ITBFS-free run, followed by stretching.

Distance:  3.93km
Time:  23:22
Avg HR:  148bpm
Avg pace:  5:56 min/km

Garmin:  http://connect.garmin.com/activity/33959184

tattoo

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Photo of Paris 2010 tattoo on my leg
In memory of a fantastic race day, my first marathon

training run #160

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Tuesday 18 May, 18:47.

Birthday run, after work. Very mild (17C) sunny; Summer has arrived/returned.  Went for a run round the main lake at RV, again at a fast/decent pace.  Felt fine, no ITBFS again, and a full stretch routine afterwards.

Distance:  3.95km
Time:  22:45
Avg HR:  153bpm
Avg pace:  5:45 min/km

Another good run…but taking it steady building up again.  Feels like I need to regain a bit of cardio fitness after missing training most of the month since the Paris marathon, but not concerned.

training run #159

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Sunday 16 May, 9:48am.

Went for a 2 mile run on a small loop onto Holbrook Industrial Estate.  Nice mild morning, feel fine, no ITBFS.  Still running at a high-ish pace, but think its good for my slightly different gait, more upright, less sloppy. No HRM just pace/distance.

Distance:  3.33km
Time:  19:30
Avg pace:  5:51 min/km

Another good run followed by full stretch routine. Pleased no ITBFS again!

training run #158

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Thursday 13 May, 17:39.

Went for a warm up run and stretch routine on Greenwich Park, South London, while Jacqui was in O2.  Ran 4x half mile circuits around a triangular slightly sloping section of the park.  Felt strong, slightly out of breath hence the pace, but significantly no sign of ITBFS today!  Two thoughts about the ITB – I was running on grass, and half way through I definitely felt my core muscles (lower abdomen) that I’ve been targetting showing they were being worked/getting tired.  That’s even though I wasn’t consciously doing anything with them, just running – makes me appreciate the stretching etc is doing some good.

Time:  18:23
Distance:  3.24km
Avg pace:  5:40 min/km

No HRM strap worn.  It would have been 150BPM or high 140s I think.

http://connect.garmin.com/activity/33264392

training run #157

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Sunday 9 May, 9:46am.

Went for a short run to warm muscles up ahead of a full stretch routine.  Felt a slight niggle right knee that eventually went to the usual place and stayed there.  Sore afterwards as well, through the day.  Disappointing.

Stats irrelevant – was just a warm up run, and to test the legs.

Distance: 3.3km
Time:  20:04
Avg HR:  153bpm
Avg pace:  6:04 min/km

training run #156

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Saturday 1 May, 17:18

Started to rain as I went out; was pouring as I got to RV.  Carried on regardless, aiming to do a short distance to warm up for some stretching.  Wanted to do a reasonable pace and test the knee a bit.  It felt OK, no actual ITB but only a short distance. Was absolutely soaked.  Got home and went through a new stretch routine; felt good.

Distance:  1.78km
Time:  9:26
Avg HR:  152bpm
Avg pace:  5:18 min/km

Now realise pace was too fast, but was dodging puddles and being pelted with heavy rain!

Distance irrelevant; need to do more stretch routines to support knees.

Garmin: http://connect.garmin.com/activity/31870842