Month: April 2013

training run #580

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Sunday 14 April, 07:40

Mild, 13C, overcast.  Went for a 10 mile run (three laps of RV), about half the distance of my longest runs of the last few weekends.  It started out cloudy and gradually the sun came through.  There was a strong headwind on the near side of RV, I really felt I had to push hard running into it.  This is the first run I can recall this year wearing just shorts and t-shirt; no gloves, hat, jacket or tights 🙂  Carried and drank 500ml water and had a gel at the start as I’d not eaten.  Felt a little dehydrated at the end, with the temperature rising a few degrees and full sunshine.  Left glute/hip felt a bit stiff at times.

Distance:  16.22km
Time:  1:29:26
Avg HR:  148bpm
Avg pace:  5:31 min/km
Calories:  1192
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training run #579

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Thursday 11 April, 17:20

Cool, 7C, overcast and breezy.  Went for a rare evening run, as I didn’t get back from picking Emma up in Camden until 3:00am and took the day off work.  Planned to just run easy and clock the miles, but as the run went on I felt good and the speed increased.  As well as the time of day, running into a headwind on the near side of Rother Valley seemed odd.  The weather for many weeks has given me a headwind on the far side.  I knew the pace was quite good (for me) but I tried to ease off and be cautious. I need to avoid injury rather than get more PBs, but this run did actually knock 10 seconds off my previous 7 mile best, run #546 on 13 Feb 13.  Felt strong to the end and no niggles.

Distance:  11.48km
Time:  1:01:33
Avg HR:  146bpm
Avg pace:  5:22 min/km
Calories:  765
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training run #578

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Wednesday 10 April, 06:06

Cool, 4C, cloudy, breezy.  Another 7 mile run.  First lap felt a bit slow, second lap a bit faster, but there was only one part of the run where it felt smooth and easy.  No niggles.

Distance:  11.45km
Time:  1:05:33
Avg HR:  141bpm
Avg pace:  5:44 min/km
Calories:  759
New trainers

training run #577

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Tuesday 9 April, 05:58

Cold, 2C, overcast and breezy.  Went for the usual 7 mile run.  Took hat off as I entered RV and was fine.  No running tights as the weather is turning less cold.  No real niggles, just strated easy and gradually increased the pace km by km.  A straightforward run.

Distance:  11.41kmTime:  1:05:07
Avg HR:  142bpm
Avg pace:  5:42 min/km
Calories:  805
New trainers

training run #576

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Sunday 7 April, 06:30

Cold, 0C, mostly clear skies.  Went for another 20 mile run, my last long run before tapering for the Greater Manchester Marathon.  The forecast was for the temperature to rise quickly, so I didn’t bother with running tights and had a t-shirt under my lightweight jacket instead of long sleeved fleecy top.  Took my hat off around halfway.  Temp was probably 6C at the end of my run.

My stomach grumbled before the start so I ate a gel.  Carried 3 more and 500ml water and used the lot.  Felt good but tried to keep to an easy pace.  Very little ice about.  Didn’t notice the long term right leg niggle at all.  Left knee and inside of left ankle niggled a bit but not serious.  (Not the same ankle discomfort as I’d felt after Friday’s run)  About 17 miles I began to feel a bit odd ‘in the head’, possibly due to low blood sugar.  Realised this by feeling and making a poor decision crossing a minor side road with a slow oncoming car. Should have paused or eyeballed the driver, but just crossed and hoped the driver was paying attention; they were.  Thinking back, I think the low sugar could be due to only having a tiny meal last night.  Legs stayed strong.

Similar stats to last weekend, one minute faster.  At 13.1 miles my time was 2:00:21.  Relieved to get through my winter training without significant injury.  Over previous winters I’d suffered from ITB problems, and last year it was tight calf muscles.  No such issues going into this taper 🙂

Distance:  32.5km
Time:  3:04:27
Avg HR:  156bpm  (Saw lots of odd spikes)
Avg pace:  5:41 min/km
Calories:  2364
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training run #575

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Friday 5th April, 06:08

Cold, clear skies, 0C.  Went for the usual 7 mile run.  Similar to yesterday, with very little ice at RV but a cold headwind on the far side.  But today I had the benefit of a glorious sunrise.  Various niggles came and went.  It felt like a good pace and for long stretches  I had a nice rhythm, fast and smooth.

Afterwards felt a minor niggle on my left ankle, which seems to be persisting.  I don’t recall having a niggle on the outside of my ankle, near the bone, previously.  And I didn’t bang it or run too hard.  Will rest and monitor it.

Distance:  11.45km
Time:  1:03:35  🙂
Avg HR:  141bpm  🙂
Avg pace:  5:33 min/km  🙂
Calories:  835
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tattoo

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Finally got round to having a Berlin tattoo, for the marathon I completed with Jeff last September.

image

I got this one done at Thou Art in Sheffield.