Month: September 2013
training run #668
Sunday 29 September, 06:44
9C, bright and sunny, rising to 16C by the end of the run. Aimed to do a 20 mile run, with flexibility to cut it short if needed. Ran usual route to High Moor then on past The Pebley pub and reservoir, turning into Harthill and then as last weekend. Felt good but tried to maintain a comfortable pace. Brilliant sunrise and great running weather.
Carried 500ml water+SIS tablet, used that in the first 13 miles then popped into Swallownest Co-op to buy 500ml water. This strategy worked great, ensuring I didn’t dehydrate excessively. Had a gel before the run, then at 8km, 18km and 25km. Passed through the 13 mile point in exactly 2 hours.
Finished tired but in much better shape than recent long runs and my bad experience last Sunday. Feel ready for the Yorkshire Marathon in 3 weeks time. Taper starts now.
Distance: 32.16km
Time: 3:01:17
Avg HR: 150bpm
Avg pace: 5:38 min/km
Calories: 2236
training run #667
Thursday 26 September, 06:09
Cool, 11C, broken cloud cover. Went for the usual 7 mile run. Again, I didn’t check Garmin but ran at a comfortable pace. Quickly settled into a nice balanced running style and picked up the pace a bit on the second lap, reeling in a couple of runners I saw ahead of me. Finished nice and strong, no niggles. Saw a nice sunrise as I reached the top of the climb out of RV.
Distance: 11.50km
Time: 1:04:49
Avg HR: 141bpm 🙂
Avg pace: 5:38 min/km
Calories: 776
Rabbits seen: 6 on lap 1
training run #666
Wednesday 25 September, 05:59
Mild, 14C, misty. Went for the usual 7 mile run. Too dark to see Garmin for the first lap so I didn’t look at it at all today. Just ran how I felt. The second lap I had a spell of nice rhythmic running, and it felt a bit faster than yesterday. No niggles.
Distance: 11.41km
Time: 1:04:51
Avg HR: 140bpm 🙂
Avg pace: 5:41 min/km
Calories: 742
Rabbits seen: 14 on lap 1; 1 on lap 2
training run #665
Tuesday 24 September, 05:59
15C, mild, overcast. Went for the usual 7 mile run. Still had a very runny nose but no head cold or cough. Took it steady and couldn’t see Garmin to check my pace anyway on the dark first lap. No niggles. A bit surprised that it was so slow (for me).
Distance: 11.49km
Time: 1:05:33
Avg HR: 142bpm
Avg pace: 5:42 min/km
Calories: 726
Rabbits seen: 12 on lap 1
training run #664
Sunday 22 September, 07:15
A sunny day, clear blue skies. Started at 15C in the shade, finished at 20C in the shade, according to the house thermometer. Did the same 18 mile route as last weekend. Had 3 gels and 500ml water+SIS tablet, but ran out of water too soon. Last gulp was passing the tram tracks at Moss Way, so still about 3 miles to go. By this point my head wasn’t right and I was running in get-me-home mode, not much strength left. Should have cut short the run, perhaps, but I went for the full distance planned.
I took on 800ml water in a short time at home and shortly afterwards dashed for the loo as it ran straight through me 😦 I knew then that I’d pushed too far. The last couple of miles really felt like the end of some marathons I’ve done, really tough and just keeping moving but getting slower and slower. Not too worried, just learn the lessons. It was hot and I should have carried more liquids, and possibly taken a shortened route home.
Distance: 28.55km
Time: 2:44.03
Avg HR: 156bpm
Avg pace: 5:45 min/km
Calories: 2312
training run #663
Friday 20 September, 06:02
Cool, 11C, clear skies, breezy. Went for the usual 7 mile run. Still got a bit of a sore throat after another day painting. This didn’t seem to affect me greatly, but I was feeling generally tired so took it steady. No niggles.
Distance: 11.52km
Time: 01:02:03
Avg HR: 141bpm 🙂
Avg pace: 5:23 min/km
Calories: 791
Rabbits seen: 3 on lap 1
training run #662
Thursday 19 September, 05:56
Mild, 10C, some cloud cover, no wind. Went for the usual 7 mile run. Saw a glorious red pre-dawn glow but clouds obscured the actual sunrise on the second lap. Garmin could not find my HR strap (until after I’d finished the run), so no HR data on this run. Just ran at a comfortable pace, no problems apart from a slight sore throat – caused by decorating I think. Slight drizzle the last couple of km and it started to rain as I stretched off.
Distance: 11.41km
Time: 1:03:41
Avg HR: no data
Avg pace: 5:35 min/km
Calories: 941
Rabbits seen: 20 on lap 1; 4 on lap 2
training run #661
Tuesday 17 September, 05:50
7C, cold, cloudy and breezy. Went for a 7 mile run at RV. I almost had the park to myself for this early run. A straightforward run.
Distance: 11.50km
Time: 1:02:24
Avg HR: 146bpm
Avg pace: 5:26 min/km
Calories: 718
Rabbits seen: 23 on lap 1!
New trainers
training run #660
Sunday 15 September, 06:37
Cold, 7C, started with a great sunrise but a storm had been forecast. Went for an 18 mile run. The route was home – RV – Killamarsh – High Moor – Woodall – Harthill – Todwick – M1 J31 – Swallownest – Beighton by-pass – Waterthorpe (Moss Way – Station Road) – Halfway Tram Terminus – Holbrook – along the Avenue – The Belfry – home. Felt OK but carefully paced myself. Had a gel at the start and had another at 10km and the third at 20km; 500ml water with SiS tablet in. The weather turned halfway round, after Todwick crossroads. It started raining and that high up the wind was strong and cold. The rain eased off as I passed Waterthorpe. Felt a slight left hip niggle at times, and afterwards. Otherwise no issues. Thinking I may do another 18 miler and a 20 miler before the taper begins.
Distance: 28.92
Time: 2:40:59
Avg HR: 150bpm
Avg pace: 5:34 min/km
Calories: 1998
Rabbits seen: 0 (probably because foxes seen: 1)
New trainers
training run #659
Friday 13 September, 06:29
Cool, 12C, blue skies and a lovely sunrise. Went for the usual 7 mile run at RV. Felt strong so pushed the pace a little. Great conditions and enjoyed the run. Legs seemed to get stronger as each mile passed by.
Distance: 11.55km
Time: 1:01:32
Avg HR: 143bpm. 🙂
Avg pace: 5:20 min/km
Calories: 759
Rabbits seen: 10
New trainers
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