Month: February 2012

training run #400

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Wednesday 29 February, 05:40

Mild 10C, dry. Stayed overnight in London for work so mapped a route taking in the nearest big park. That was Regents Park, about 4km from the hotel and just over 4km to circumnavigate via the road/path that circles it. Kept it fairly easy and had to stop at some junctions due to traffic. Right calf was only a minor niggle at the start, and quickly wore off. Pleased that I could retrace the outward route without getting lost ūüôā A good run for this landmark of 400 runs since I first took up running. I re-read run #1 a few days ago, dated March 2009. I’m sure when I started I never thought I’d reach 400, and now I’m there I guess I’d better press on to reach 500!

Distance: 12.64km
Time: 1:13:26
Avg HR: 140bpm
Avg pace: 5:49 min/km
Calories: 846

training run #399

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Sunday 26 February, 07:53

A sunny day, starting at a cold 5C and rising to 10C by the time I’d finished and stretched. ¬†Went for a 16 mile run – my usual 13 mile route with an extra lap of Rother Valley. ¬†Was surprised at the early pace, was feeling good so kept it going. ¬†Was trying to use my glutes a bit and think that helped the pace. ¬†Found a ¬£1 coin followed by ¬£1.80 in coins on the path, so this was a profitable run. ¬†Around 20km, where I’d usually exit RV, the time was 1:53:40 so I knew the pace was good (for me). ¬†21.1km came up in 1:58:45, and I thought I’d ease off and go into get-me-home pace, but it stayed around 5:40 min/km. ¬†Right calf only niggled during the first mile or two, felt OK through the rest though it didn’t have the bounce of the left leg.

Distance:  25.97km
Time:  2:26:46 (my two November 16 milers were around 2:34)
Avg HR:  156bpm
Avg pace:  5:39 min/km
Calories:  1835

training run #398

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Friday 24 February, 06:12.

Mild, 10C, breezy. ¬†Went for usual 7 mile run but added on an extra loop of the northern lake to take it to 8 miles. ¬†GPS measured the first 1.1km as just 1km, based on the previous runs I’ve done. ¬†Felt good, after right calf stiffness wore off, and pressed on with a (for me) fast pace. ¬†If I’d just done just the usual distance it would have certainly been a PB.

Distance:  12.82km
Time:  1:11:53
Avg HR:  151bpm
Avg pace: ¬†5:36 min/km ¬†ūüôā
Calories:  994

training run #397

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Wednesday 22 February, 06:08

Mild and windy, 10C. Usual 7 mile run but I ventured out without my headlight. I could see OK from the start and the daylight improved quickly. Right calf was stiff at first and got better after the first mile. It felt a bit stiff at work afterwards in spite of stretching. Tried to keep the pace reasonable without checking my split times, and pleased with the stats.

Distance: 11.45km
Time: 1:06:23
Avg HR: 142bpm
Avg pace: 5:48 min/km
Calories: 822

training run #396

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Tuesday 21 February, 06:15

Cloudy but dry, about 8C. Went for my usual 7 mile run. Didn’t notice right calf trouble after the first mile, slight niggle left calf. First lap my pace was stuck at 6:00 min/km but 2nd lap I found it easier and pace improved a little. With dawn getting earlier and earlier I won’t have to bother with a headlamp very soon. It was redundant halfway round first lap.

Distance: 11.44km
Time: 1:07:51
Avg HR: 139bpm
Avg pace: 5:56 min/km
Calories: 796

training run #395

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Sunday 19 February, 09:26

2C, cold and sunny with a stiff breeze blowing in from the Arctic! ¬†Went for my usual 13 mile route and took it steady for most of the run. ¬†Right calf was feeling the best it’s been lately, I can still tell it’s not right but I felt more occasional discomfort from a niggle on left calf!

The physio talked to me about using my glutes more when running, and this will hopefully help to ward off the injuries I’ve had on previous marathons. ¬†Also, my current running style uses my calves too much for power and I should take advantage of the glutes to power me more. ¬†Did a few warm up exercises and managed to get my glutes working on parts of the route, feeling good and showing good split times through Kiveton and Wales. ¬†At the exit to RV I saw my overall time was looking very good and I finished the run just 3 seconds slower than my PB set on 15 Jan ūüôā

Distance:  21.09km
Time:  2:03:13
Avg HR:  151bpm
Avg pace:   5:51 min/km
Calories:  1519

training run #394

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Friday 17 February, 06:12

6C, cloudy and feeling a bit mild rather than cool. Went for usual 7 mile run round RV. Right calf seems to improve slightly with each run now, but the best way I can describe it is like driving with a slow puncture. I’m trying not to bounce along to avoid straining calves and while my left leg goes round smoothly every stride my right isn’t quite the same, yet. But good signs of improvement and seeing the physio again after work. A slow run today, legs felt a bit heavy at the beginning and didn’t feel like pushing the pace. Just kept HR in high 130s and low 140s.

Distance: 11.47km
Time: 1:09:41
Avg HR: 138bpm
Avg pace: 6:04 min/km
Calories: 817

training run #393

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Thursday 16 February, 06:07

With patchy cloud cover and a bit of a breeze, I expected 5C to be quite cold but I took my hat off before I reached the park. Did my usual 2 laps / 7 miles and the niggle on right calf was only mildly noticeable on and off. It’s not as sharp a pain as previously but there’s still some soreness/stiffness at times. Didn’t need the headlight for the second lap as the sun was rising and the path was clearly visible. A pleasant change.

Distance: 11.53km
Time: 1:09:17
Avg HR: 142bpm
Avg pace: 6:01 min/km
Calories: 787

training run #392

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Tuesday 14 February, 12:11

Saw the physio for second appointment before work. My right calf seems to be improving and most of the meeting was taken up with massage treatment of the affected area. Was told to keep running so…

I mapped out a 10.6km run from my office taking in some hilly parts of Sheffield in a big loop. The first half of the run is uphill, steep in parts, and the last 5km is generally downhill back into town. (i went out on Manchester Road, drifted onto Redmires Road and returned via Fulwood Road) I got lost just after halfway, missed a turning and the map I’d printed wasn’t much use as I’d run off the left margin! Followed my nose and ended up adding 4km to the loop. Some very nice scenery on the very edge of the city. Felt good though and only felt right calf a couple of times.

Distance: 14.65km
Time: 1:27:46 (lots of stopping to read map and replan route!)
Avg HR: 153bpm
Avg pace: 5:59 min/km
Calories: 998

I have a third meeting with physio Friday pm to have a session on a treadmill to analyse my running.

training run #391

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Sunday 12 February, 09:27

4C, cool, breezy. ¬†Still some compacted snow and ice on some parts of my route but largely clear. ¬†Went on my usual 13 mile route at a nice and steady pace, after the physio said I should keep running. ¬†He diagnosed a small tear between a calf muscle and ligament, but he’s confident it can be repaired and I should keep active. ¬†Seeing him again on Tuesday morning. ¬†I felt the right calf a little at the start and on and off during the run but I think its an improvement on last week.

Distance:  21.1km
Time:  2:06:59
Avg HR:  147bpm
Avg pace:  6:01 min/km
Calories:  1458