Month: October 2016

training run #1185

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Sunday 30 October 07:42

11C, mild, overcast. A 6 mile easy run. Felt a bit sluggish on the first lap of the main lake, then legs got going on the second lap. But looking at my km splits there wasn’t any difference, so it’s just how I felt. Drank 500ml water. A straightforward run. Can’t believe next Sunday will be New York marathon, seems unreal. 

Distance:  9.76km

Time:  54:28

Avg pace:  5:34 min/km

Calories:  805

Brooks Ghost trainers #3

Wildlife:  2 squirrels

training run #1184

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Friday 28 October 06:15

13C, mild, breezy. An easy paced 5 mile run. One full lap and an extra loop of the northern lake. Drank 500ml water. Right calf stiffened a bit afterwards. 

Distance:  8.16km

Time:  45:49

Avg pace:  5:36 min/km

Calories:  674

Brooks Ghost trainers #3

training run #1183

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Thursday 27 October 06:37

11C, cool, dark, overcast. A 6 mile run including 20 minute Marathon Pacing Session. This was a really straightforward run. Right calf stiffened a little. Drank 500ml water. 

Another runner ran alongside for the last half lap, telling me about a diet he was on based on what Cretians ate/eat; greens and fatty meat, no sugar based foods. Interesting.
Distance:  9.73km

Time:  54:52

Avg pace:  5:38 min/km

MPS –

Warm up 2 km:  5:50 min/km

MPS 20 mins / 3.76km:  5:18 min/km

23.09 mins / 3.97km :  5:49 min/km

Calories:  801

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1182

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Wednesday 26 October 06:28

10C, cold, dark. A 6 mile run with interval session. Stats below. It made a change programming the intervals into my watch instead of working it out in my head during the run. Drank 500ml water. No problems. 

Distance:  9.74km

Time:  53:46

Avg pace:  5:31 min/km

INT session –

warm up 2km:  5:43 min/km

800m:  4:45 min/km

400m:  5:40 min/km

800m:  4:44 min/km

400m:  5:35 min/km

Run to home:  5:38 min/km

Calories:  797

Brooks Ghost trainers #3

training run #1181

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Sunday 23 October 06:57

10C, cool and overcast. A 13 mile easy pace run. Legs felt fine and I tried to avoid running hard to get the benefit of the taper. Had 2 gels and 500ml water. 

Today was the first use of my Tom Tom Runner 3 watch. Bought it to replace an aging Garmin with broken strap. Went for the base model and will manage without HR data for a while. Pleased with it so far.

Distance:  21.01km

Time:  2:01:40

Avg pace:  5:47 min/Kim

Calories:  1745

Brooks trainers #3

training run #1180

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Thursday 20 October 06:29

10C, cool, overcast, occasional drizzle. A 7 mile run including 40 minutes of Marathon Pacing Session. Legs felt OK but not bouncy. Left knee OK today. Tried to follow the schedule and not just blast the whole 7 miles with a lot of effort. So an easy warm up 2km, bit of effort to keep pace around 5:35 or better for 40 mins, and easy pace home.  Drank 500ml water. 

Distance:  11.45km

Time:  1:04:37

Avg HR:  no data

Avg pace:  5:39 min/km

Calories:  949

Brooks Ghost trainers #3

Wildlife:  4 rabbits

training run #1179

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Wednesday 19 October 06:31

10C, cool, overcast. A 7 mile run with interval session; 2x 1600m with 400m recovery. Noticed a small left knee niggle but it felt OK enough to run today. Will monitor it. Light rain for the first lap.  Drank 500ml water. A good run. 

Distance:  11.46km

Time:  1:03:34

Avg HR:  no data

Avg pace:  5:33 min/km

Calories:  949

Brooks Ghost trainers #3

Wildlife:  1 rabbit

training run #1178

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Tuesday 18 October 06:31

10C, wet, dark. A 7 mile easy run. Legs felt OK after the long run at the weekend. Tried to keep to an easy, slow pace and had the whole park to myself for almost all of the run. Only came across a dog walker and a runner towards the end of the second lap. It rained heavy for the first half, then petered out.  Enjoyed it anyway, it felt like a session where you’re earning the right to run a big race. 

Distance:  11.43km

Time:  1:05:32

Avg HR:  no data

Avg pace:  5:44 min/km

Calories:  943

Brooks Ghost trainers #3

Wildlife:  1 rabbit

weigh-in 17/10/16

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Thought I’d take a measurement as I begin my marathon taper. 

11st 9lb / 74.1kg

training run #1177

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Sunday 13 October 06:45

8C, cool, breezy, high cloud. A 20 mile run. Legs felt OK and I just took it steady. Podcasts in ears again. Had 4 gels and 1 litre of water. 

I didn’t tire as badly as usual, felt like I had a bit more at 13 miles and towards the end. No big problems, just the usual foot soreness from pounding the pavement. 

Looked out for the usual ostentation of peacocks but there were none around today. (Learned that collective noun on a game show yesterday)

The day started out with high cloud and some mist. See photo of a moody sky taken at Rother Valley. By 13 miles the rain started and got quite heavy, lasted right through to the end. 


The taper begins now. Three weeks to New York marathon.

Distance:  32.22km

Time:  3:07:03

Avg HR:  no data

Avg pace:  5:48 min/km

Calories:  2678

Brooks Ghost trainers #3