Month: April 2015

training run #945

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Thursday 30 April, 06:20

5C, cool, mostly cloudy with chill wind from North.  I’d missed a couple of runs due to a stiff/sore right heel, slight niggle on left knee and some awful weather.  Should have done intervals but didn’t want to risk the Achilles so just aimed to do a steady 7 miles.  Heel settled in and my pace naturally set to Marathon Pacing Schedule pace.  On the second lap my pace increased gradually, and had a bit of sunshine on the end of the lap. 

Distance:  11.50km

Time:  1:04:46

Avg HR:  148bpm

Avg pace:  5:38 min/km

Calories:  799

White trainers #2

training run #944

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Sunday 26 April, 06:41

5C, cool, sunny.  Went for a 20 mile run, set out easy paced to make sure I got round. Had a gel before starting, then at 8km, 18km and 25km, and drank 1 litre of water.  My legs didn’t feel that bouncy but I enjoyed the hills.  Pleased to finish in 3:08 and wasn’t completely empty at the end. Seven weeks to the Liverpool Marathon.

Distance:  32.23km

Time:  3:08:45

Avg HR:  150bpm

Avg pace:  5:51 min/km

Calories:  2366

White trainers #2

training run #943

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Friday 24 April, 06:28

8C, cool, overcast.  For today’s 7 mile run I aimed to run in HR zone 2, which ended up making it the Marathon Pacing Session pace I should have done yesterday.  It was easy to run around 5:37 min/km for both laps.  Right heel was a bit stiff for the first mile or so, and there wasn’t as much bounce in my legs compared to yesterday.  A straightforward run.

Distance:  11.53km

Time:  1:05:07

Avg HR:  144bpm

Avg pace:  5:39 min/km

Calories:  868

White trainers #2

training run #942

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Thursday 23 April, 06:33

7C, misty and overcast with a chill wind from the East.  Today’s scheduled 7 mile run included a marathon pacing session.  Was supposed to have done 40 minutes at 5:37 min/km but my legs felt great and my pace increased and increased and I kept the speed through to home.  Ended with a time slightly faster than Tuesday’s interval session.

Distance:  11.49km

Time:  1:01:27

Avg HR:  152bpm

Avg pace:  5:21 min/km

Calories:  855

White trainers #2

training run #941

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Tuesday 21 April, 06:31

4C, clear skies, a misty sunrise.  Went for a 7 mile run including 3x 600m intervals (200m recovery).  Pushed hard and enjoyed it.  Maintained a good pace for the rest of the run, around 5:20 min/km and really pleased with the overall time. A lovely run.

Distance:  11.50km

Time:  1:01:40

Avg HR:  152bpm

Avg pace:  5:22 min/km

Calories:  829

White trainers #2

Wildlife:  2 rabbits

training run #940

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Sunday 19 April, 07:07

6C, cool, overcast. Needed to get a long run in after ‘only’ running the half marathon last weekend (though it was a tough test with the hills).  Did my 18 mile route. Had a gel before starting, then at 7km, 16km and 22km.  Drank 1 litre of water.  No niggles and felt more confident than usual tackling the hills.  Went through 21.1km in 2h01m, and was running through Swallownest as my twin brother Jeff will have started the Greater Manchester Marathon today.  A good run and it turned out to be my fastest 18 miler of this marathon training period.

Distance:  29.03km

Time:  2:47:20

Avg HR:  148bpm

Avg pace:  5:46 min/km

Calories:  2070

White trainers #2

Wildlife: 1 squirrel

training run #939

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Friday 17 April, 06:19

10C, cool, mostly overcast.  Did a 7 mile run, gradually getting up to speed.  Nice conditions and hardly any niggles.  Was surprised it was a sub-64 minute run.

Distance:  11.52km

Time:  1:03:23

Avg HR:  146bp 

Avg pace:  5:30 min/km

Calories:  845

White trainers #2