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

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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