Month: March 2016

training run #1072

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Thursday 31 March, 06:30

1C, cold, clear blue skies.  A 5 mile run.  A straightforward run in lovely dry, cold, frosty weather.  Lovely sunrise too.  Started at an easy pace and increased it slightly after 2.5k when I saw a runner a short distance behind me.

Distance:  8.26km
Time:  46:50
Avg HR:  140bpm
Avg pace:  5:40 min/km
Calories:  598
Brooks Ghost trainers

training run #1071

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Wednesday 30 March, 06:30

3C, cold, clear skies.  A 5 mile run. Legs didn’t feel great, noticed right heel a bit sore and hamstrings still tight. Ran easy pace and virtually had the park to myself. A straightforward run with a lovely sunrise as I exited the park.

Distance:  8.27km
Time:  48.08
Avg HR:  136bpm
Avg pace:  5:49 min/km
Calories:  564
Brooks Ghost trainers

training run #1070

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Tuesday 29 March, 06:28

3C, cold, breezy.  A 5 mile run.  I expected big puddles and lots of mud after heavy rain so wore my old Asics trainers, but needn’t have bothered as it wasn’t bad.  Good call wearing a long sleeved top though.  Tried to keep the running effort easy.  Noticed both hamstrings were stiff after decorating on Monday.  The main memory from today is another dog event.  Two blokes were running towards me near the water ski lake and I saw a large dalmation probably with them start to charge straight at me across the grass.  It just lifted its head slightly as it hit me from the left, its chest hitting my left hip full on, then leapt up at me again from slightly behind.  I didn’t register the blokes saying anything let alone an apology, but I stayed on my feet, felt fine and apart from being coated in mud no damage done.

Distance:  8.24km
Time:  47:30
Avg HR:  143bpm
Avg pace:  5:46 min/km
Calories:  556
White trainers #2

training run #1069

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Easter Sunday, 27 March, 07:34

5C, cool, bright and windy.  A 13 mile run.  Had a gel before starting, then at 7km and 14km, and 500ml water.  Hips felt a bit stiff from diy yesterday and with a headwind seemingly whichever direction I ran in I wasn’t expecting a fast time.  Had to hurdle a dog that drifted into my path at 19km. Just two weeks to Manchester Marathon.

Distance:  21.12km
Time:  2:04:10
Avg HR:  154bpm
Avg pace:  5:53 min/km
Calories:  1484
Brooks Ghost trainers

training run #1068

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Good Friday, 25 March, 07:24

6C to 8 C, mild, sunny and blue skies. Another 7 mile run. I was planning to just run easy and enjoy the sun.  Could feel the warmth in the sunshine even at this early hour.  Troubled by clouds of flies/midges on the first lap, but a great run. Without checking Garmin I thought I was on for another 65 minute run, but finished in 63 minutes 🙂 That’s decent for me and shows some of the fitness from winter marathon training. Won’t really feel the effect of tapering until after Sunday’s 13 miler and beginning to shorten the weekday runs too.

Distance:  11.54km
Time:  1:03:01
Avg HR:  155bpm
Avg pace:  5:28 min/km
Calories:  561 (odd, usually 800+)
Brooks Ghost trainers

training run #1067

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Thursday 24 March, 07:19

6C, cool, overcast. A 7 mile run. Felt fine and ran without checking Garmin again, ending in similar time to yesterday with lower average HR.  A straightforward run.

Distance:  11.52km
Time:  1:04:51
Avg HR:  144bpm
Avg pace:  5:38 min/km
Calories:  851
Brooks Ghost trainers

training run #1066

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Wednesday 23 March, 07:29

6C, grey and cold. A 7 mile run.  I ran by feel again, not checking Garmin at all, and was surprised to run sub-65 minutes as I wasn’t pushing hard.  A straightforward run.

Distance:  11.56km
Time:  1:04:48
Avg HR:  151bpm
Avg pace:  5:36 min/km
Calories:  828
Brooks Ghost trainers

training run #1065

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Tuesday 22 March, 07:09

5C, cool, overcast. A 7 mile run. Three weeks of tapering start today, so just aiming to get to the start line without injury.  Ran by feel, didn’t check Garmin at all.  Not working this week so set out an hour later than usual.  A straightforward run, right heel took 2 km to feel OK and legs felt better on the second lap.

Distance:  11.62km
Time:  1:05:30
Avg HR:  145bpm
Avg pace:  5:38 min/km
Calories:  830
Brooks Ghost trainers

training run #1064

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Sunday 20 March, 06:28

5C rising to 9C, cool, mostly overcast.  A 20 mile run, the last long run of this marathon training plan.  Felt OK and set out at an easy, comfortable pace.  Had a porridge pot for a mini breakfast, then gels at 7km, 14km, 21km and 25km, and 1 litre of water.  The sun came out a bit for the last third of the run, and around the same point my heart rate on Garmin went to the top of the scale (170+). Odd, as the route was heading downhill from Swallownest to the Beighton by-pass at that point.  HR stayed high to the end even though I was feeling not bad and not pushing the pace.  Pleased to get round nicely, tired but not broken at the end.

Distance:  32.21km
Time:  3:11:34
Avg HR:  159bpm (error?)
Avg pace:  5:57 min/km
Calories:  2507
Wildlife:  2 peacocks and 3 peahens
Brooks Ghost trainers

training run #1063

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Friday 18 March, 06:27

3C, cold and grey. A 7 mile run.  Felt OK and ran without checking Garmin.  On the second lap I got into a nice running rhythm. A straightforward run and all four runs this week were in similar time, 66 minutes+.

Distance:  11.54km
Time:  1:06:03
Avg HR:  144bpm
Avg pace:  5:44 min/km
Calories:  735
Brooks Ghost trainers