Month: December 2011

training run #372

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Friday 30 December, 08:34

Probably my last run in 2011.  Cool, 5C, bright but not really sunny.  Went for my usual 7 mile run.  I had a stiff right calf so have been foam rollering it a bit and that helped, also wore compression calf guards this run.  Took it easy and this is reflected in my time being almost 4 minutes slower than the PB I set earlier this week.  But I was feeling OK, enjoying the run and not too troubled by the right calf.

Going round the northern lake for the second time I knew there was a runner not far behind me, I could hear them gasping and shuffling a lot but they didn’t seem to be catching me quickly.  I kept my pace steady and still they didn’t pass, until I reached the path round the main lake.  Then they shuffled past, gasping more and more.  No “Good morning” from them.  I decided to stick with them for a bit so upped my pace slightly to match theirs and stayed just behind their right shoulder; kept it easy and breathed lightly.  Then 300m from the end of my lap I lifted my knees and stretched my stride and blasted past them, carrying on up the hill out of the park.  Felt great and forgot all about my right calf 🙂

Distance:  11.75km
Time:  1:09:06
Avg HR:  147bpm (would have been 145-ish if I’d not messed about sprinting later on)
Avg pace:  5:53 min/km
Avg cadence:  86spm

training run #371

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Wednesday 28 December, 09:32.

Windy, 7C, some sunshine.  Went for usual 7 mile run thinking I might go a bit longer if I felt good.  Right calf felt a bit stiff but it loosened off and legs felt strong and bouncy.  Did an extra lap of RV.  Had HRM under sleeve but kept peeking at splits and surprised with pace and keeping HR under control.  Quite windy on parts of the lap.  Felt a blister on left instep despite applying the usual tape.

Distance:  16.47km
Time:  1:35:09
Avg HR:  144bpm
Avg pace:  5:46 min/km
Avg cadence:  87spm

training run #370

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Tuesday 27 December, 09:32.

Mild, 9C and sunny.  Felt much warmer when I’d got going.  Wore yellow sleeved top and calf guards.  Set off for a steady 7 mile run, with HRM under my sleeve so I didn’t check split times.  Just ran comfortably, occasionally targeting runners ahead to catch and overtake.  Was surprised by the time at end of first lap of RV but just plodded on.  Checking back as far as September this looks like a PB for the 7 mile run, totally surprised.

Distance:  11.69km
Time:  1:05:18
Avg HR:  149bpm
Avg pace:  5:35 min/km
Avg cadence:  87spm

training run #369

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Saturday 24 December, 09:16.  Christmas Eve!

Cool 6C, cloudy and breezy.  Went for usual 13 mile route.  Compromised with the weather not being frosty – wore running tights and gloves but no hat.  Carried 3 gels, no fluids.  Decided to leave compression calf guards at home, after feeling slight right calf niggle on the week’s runs and thinking the guards weren’t helping, maybe hindering.  Felt great from the start and legs were strong and bouncing along for the first half of the run.  The calf niggle was there on and off but not troubling my running.  Realised by halfway that I was doing a good pace so ignored HR and carried on pushing a bit.  Finished fine, if a bit tired.  Wore calf guards after a bath and they seemed fine during recovery.  This was the fastest time I’d clocked on this 13 mile route in training, beating the previous best (on 5/11/11) by 24 seconds.

Distance:  21.51km
Time:  2:04:21  (did 10km in 59:00, 20km in 1:55:37 and 21.1km in 2:02:05)
Avg HR:  152bpm
Avg pace:  5:47 min/km
Avg cadence:  87spm

training run #368

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Thursday 22 December, 06:06

Mild for the month, 11C, dark.  Didn’t need tights or hat 🙂  A strong run, got into a nice rhythm and finished with plenty of energy left.  Virtually identical to Tuesday’s run.

Distance:  11.65km
Time:  1:08:40
Avg HR:  144bpm
Avg pace:  5:53 min/km
Avg cadence:  87spm

training run #367

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Tuesday 20 December, 06:02

Thought I’d blogged about this on the day, so this is a late post.

Cool, dark, probably 5C.  Went for usual 7 mile run at RV.  Nice and steady, no issues except a slight blister in usual place on my left instep.  Will re-jig the K-tape to try to minimise it next time.  Using a new roll of K-tape, not quite the same as the stuff I got off the Wakefield physio.

Distance:  11.62km
Time:  1:08:45
Avg HR:  142bpm
Avg pace:  5:55 min/km
Avg cadence:  88spm

training run #366

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Saturday 17 December, 08:52.

I only managed a run on Monday this week due to working in London.  The conference work took up Tues and Weds, and on returning home I was very tired Thurs and didn’t feel up to a run on Fri.  Effectively a second rest and recuperation week

Cold, 3C, cloud cover, breaking later to give a little sunshine.  Icy underfoot.  Went for usual 13 mile route and aimed to keep it steady pace.  I only carried 3 gels in Hilly waist pouch, no drink.  I planned on buying something from the shops en route if needed.  After the difficult run last weekend I was prepared to try a run/walk strategy if it got tough again, but that wasn’t necessary.  I felt fine throughout, no niggles, and the 3 gels were enough.  I finished strong, with faster splits in the last few km.  A good run.

Distance:  21.39km
Time:  2:05:36
Avg HR:  148bpm
Avg pace:  5:52 min/km
Avg cadence:  87spm