Month: August 2014

training run #844

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Sunday, 31 August, 06:26

12C, cool and sunny, clear skies. Felt warmer later on. The plan called for a 16 mile run (or 2h45). Went out past The Pebley, along the usual route back through RV, and an extra loop of the northern lake. Paced myself well. Legs felt better than for the weekday runs, and I was running lightly on forefoot for a lot of the time.

Had a gel before starting, then at 8km, 15km and 22km, with 500ml water. I’d felt a slight right knee niggle over the preceding day but ran anyway, and it didn’t flare up. If anything niggles to left knee, stiff right calf and tight left hamstring for a short part distracted me. No after-effects either.

This week I’ve done 7+8+8+7+16 = 46 miles

Distance: 25.98km
Time: 2:32:51
Avg HR: 146bpm
Avg pace: 5:53 min/km
Calories: 1787
White trainers

training run #843

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Friday 29 August, 06:19

14C, a bit of sunrise, lots of high cloud, and a fresh wind from the South. The plan called for a 60 minute run in HR zone 2, so did the usual 7 mile route. Felt sluggish on the first lap, a bit better on the second. Right calf was tight and consequently so was right heel. Wore off a bit later on. Drank 500ml water.

Distance: 11.52km
Time: 1:06:31
Avg HR: 141bpm 🙂
Avg pace: 5:47 min/km
Calories: 857
White trainers

training run #842

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Thursday 28 August, 06:14

16C, mild and drizzly. The training plan called for a 75 minute run including 50 minutes of Marathon Pace Session. Did an 8 mile run again. Sluggish at first but legs quickly got into the MPS and maintained a faster than required pace for well over 50 mins. Almost had the park to myself. Steady drizzle for the first lap went away for the second lap. Drank 500ml water. Felt slightly tired at the finish, but overall this was a very strong run with no problems. Slight niggle right heel went away in the MPS and I was a little surprised my legs felt so strong when I asked them for a bit of effort.

Distance: 12.92km
Time: 1:11:55
Avg HR: 146bpm
Avg pace: 5:34 min/km
Calories: 973
White trainers

training run #841

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Wednesday 27 August, 06:18

12C, bright and cool, with high cloud blocking out the sunrise. The training plan called for a 75 minute run with 3x 800m intervals (400m recovery). Did 8 miles, the usual route with an extra loop of the northern lake. Legs felt a bit unwilling at first, with a bit of stiffness in right heel/achilles. Even the intervals were not the best, just pushing enough to get into HR zone 3 rather than risk injury. Felt better on the second lap, got into a nice rhythm for a while. Drank 500ml water. Have been feeling a few aches and pains the past few days, particularly when I’ve been sat for a while. Think the higher mileage is taking its toll, making my muscles adapt and grow (hopefully!).

Distance: 12.91km
Time: 1:14:24
Avg HR: 141bpm
Avg pace: 5:46 min/km
Calories: 909
White trainers

Wildlife: 2 squirrels

training run #840

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Tuesday 26 August, 06:21

14C, a cool, grey day. Went for a 7 mile run at HR zone 2. Felt OK, a few after effects of the long run here and there. Went slightly faster than intended. Drank 500ml water. Finished strong and did my ALS ice bucket challenge before showering.

Distance: 11.49km
Time: 1:05:22
Avg HR: 147bpm
Avg pace: 5:41 min/km
Calories: 828
White trainers

training run #839

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Sunday, 24 August, 06:41

9C, rising to 14C, sunny and cool to start with. Nice running weather for this 20 mile run. Legs felt OK but not on top form at the start. It felt like I paced myself well and enjoyed the hills. Did a similar route to last weekend but missed out Woodall by adding a 2 mile loop past The Pebley. Drank 2x 500ml bottles of water and had gels at 7km, 14km, 21km and 27km. Finished very tired but not totally wiped out, with no significant niggles or problems. Seven weeks to the Yorkshire Marathon.

Distance: 32.26km
Time: 3:12:43
Avg HR: 146bpm
Avg pace: 5:58 min/km
Calories: 2269
White trainers

Roadkill: 1 fox

training run #838

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Friday 22 August, 06:32

11C, cloudy, cool. Went for an easy 7 mile run in HR zone 2. Felt better on the second lap, settled into a nice running rhythm a couple of times. Drank 500ml water. Finished strong.

Distance: 11.48km
Time: 1:06:10
Avg HR: 139bpm 🙂
Avg pace: 5:46 min/km
Calories: 850
White trainers