Month: September 2014

training run #861

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Sunday 28 September, 06:50

14C, mild, sunny with some cloud cover. The training plan called for a 2 hour run. Did my usual 13 mile route. Slight right heel niggle to start with but it went off. Did a comfortable pace, careful not to speed up due to taper. Had 2 gels and 500ml water. Finished in good shape.

Distance: 21.08km
Time: 2:04:04
Avg HR: 144bpm
Avg pace: 5:53 min/km
Calories: 1484
White trainers

Wildlife: 1 peacock

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training run #860

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Friday 26 September, 06:07

16C, warm, some cloud cover. The training plan called for a 60 minute run in HR zone 2. Did two laps of just the main lake, total 6 miles. Right heel niggle bothered me at first, then faded. Drank 500ml water.

Distance: 9.77km
Time: 57:16
Avg HR: 143bpm
Avg pace: 5:52 min/km
Calories: 752
White trainers

training run #859

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Thursday 25 September, 06:00

10C, cold, mostly clear skies. The training plan called for a 60 minute run with 40 minutes of Marathon Pacing Session. Did 6.5 miles; one lap of both lakes and one lap of the main lake. It added up to 47 minutes of MPS. Legs felt great, and the usual niggles hardly surfaced. Drank 500ml water. Couldn’t help going faster than MPS, more like interval pace (though I couldn’t see my Garmin in the dim pre-dawn for most of the first lap).

I startled a rabbit today. They usually hear me way off and skip/bounce into hiding. This one didn’t notice me until I was fairly close. Startled, it ran into the middle of the path, turned 180 and its feet spun rapidly searching for grip – just like in a cartoon. Then it zipped away at top speed, keeping low to the ground as it shot into the undergrowth, not bouncing up and down.

Distance: 10.67km
Time: 58:40
Avg HR: 150bpm
Avg pace: 5:30 min/km
Calories: 813
White trainers

training run #858

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Tuesday 23 September, 06:07

9C, clear skies, misty. The plan called for a 60 minute run including 3x 1600m intervals with 400m recovery jog. Did 6.5 miles; one lap of both lakes and one lap of the main lake. Right heel was sore for the first mile. Enjoyed the intervals. Fantastic cold morning, with mist rising off the water and flocks of geese taking off pre-dawn. Drank 350ml water.

Distance: 10.62km
Time: 59:31
Avg HR: 147bpm
Avg pace: 5:36 min/km
Calories: 772
White trainers

training run #857

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Sunday 21 September, 06:46

11-14C, clear skies, sunny. Lots of mist rising from the lake at RV. The training plan called for the last long run, 20 miles. Did the same route as 2 weeks ago. As I got ready outside my Garmin, which I thought I’d fully charged, reported ‘low battery’. So I left HR chest strap at home and just used Garmin as a watch. Wondered how I’d get on running by feel, with no data on pace or HR. Set off easy and the usual right heel niggle wore off. Had gels at 7km, 14km, 21km and 27km, and drank 1 litre of water. Enjoyed the run, tired a bit in the last few miles but could probably have run a couple more miles. A lot of the run I was running light on my forefoot. Noticed a bit of soreness, like a deep blister, on pad of left foot. Right calf tightened a bit but not a big problem. The time below includes one pit stop and popping into the Co-op for water. Very similar time to two weeks ago, in spite of running by feel. Now the taper starts for the Yorkshire Marathon in three weeks.

Distance: 32.3km estimated
Time: 3:09:10
Avg HR: no data
Avg pace: 5:53 min/km estimated
Calories: 2162 estimated
White trainers

training run #856

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Friday 19 September, 06:19

16C, grey, drizzly. The plan called for a 90 minute run including 80 minutes of Marathon Pacing Session. Did three full laps of RV for 10 miles. That included 76 minutes of MPS. Felt fine, and two days of relative rest travelling on trains for work meant the usual niggles had faded. Started at MPS pace but gradually speeded up; did the last lap at interval pace quite comfortably. Drank 500ml water and finished strong.

Probably skip the short (60 min) run I’ve missed this week and just do the scheduled 20-miler on Sunday.

Distance: 16.2km
Time: 1:28:21
Avg HR: 152bpm
Avg pace: 5:27 min/km 🙂
Calories: 1275
White trainers

training run #855

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Tuesday 16 September, 06:25

15C, mild, misty. In London for an overnight stay with Jacqui so went for a 8 mile run around Regents Park. The plan called for 3x 2000m intervals with 400m recovery. The park was 2km from the hotel, and did two laps of the park before returning to base. Right heel was sore to start with but it wore off and didn’t interfere with the intervals. Lots of other runners and cyclists about. Enjoyed this tough run.

Distance: 13.17km
Time: 1:11:17
Avg HR: 145bpm
Avg pace: 5:25 min/km
Calories: 942
White trainers