Month: November 2017

training run #1384

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Tuesday 28 November, 06:53

4C, cold, a bit slippery underfoot in places. A 4 mile run. Wrapped up well and settled into a nice pace.

Felt strong today. My heel niggle came on later in the day.

Distance: 4.19 miles

Time: 36:26

Avg pace: 8:42 min/mile

Calories: 468

Trainers: Brooks Ghost 10

Wildlife: 2 rabbits

training run #1383

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Friday 24 November, 07:04

3C, cold, mostly clear skies. A 4 mile run. Slightly faster pace than yesterday but still had heel niggle.

A packed weekend is making fitting in a long run difficult, but my Achilles may benefit from the rest.

Distance: 4.17 miles

Time: 36:43

Avg pace: 8:47 min/mile

Calories: 470

Trainers: Brooks Ghost 10

Wildlife: 1 rabbit, 1 mouse

training run #1382

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Wednesday 22 November, 06:48

14C, mild, windy, damp underfoot. A 4 mile run. Right heel niggle again, but seemed like I got into a rhythm at RV and ran a comfortable pace, not slow but not sprinting.

Distance: 4.19 miles

Time: 37:20

Avg pace: 8:54 min/mile

Calories: 472

Trainers: Brooks Glycerin

training run #1381

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Monday 20 November, 08:23

9C, mild and drizzly. An easy paced 4 mile run. Last day of my leave, so I enjoyed a run without the pressure of dashing to work.

Straightforward run, noted a few niggles that are probably just post-marathon legs. Right soleus felt stiff towards the end, rather than the usual tenderness lower down on my heel.

Distance: 4.19 miles

Time: 38:06

Avg pace: 9:05 min/mile

Calories: 476

Trainers: Brooks Glycerin

training run #1380

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Saturday 18 November, 08:01

6C, cold, windy, dark clouds. A 9 mile run from Fox House, along Froggatt Edge and Curbar Edge, returning along White Edge. Getting legs back after the marathon, wanted to do a trail route I knew, sensible length and difficulty.

Layered up as it was quite chilly. Had a flapjack on the drive over, enjoyed a stunning orange sunrise before the dark cloud set in. Kept it easy pace, pleased with my fitness, hadn’t lost much. Right heel niggle on and off. Drank 250ml water.

Saw a group of about 9 deer far off on White Edge, a couple of photographers were pointing long lenses that way.

A good run, the rain held off and nice to get some trail miles done.

Distance: 8.97 miles

Time: 1:43:39

Avg pace: 11:21 min/mile

Calories: 1030

Ascent: 995ft

Trainers: Brooks Cascadia

Wildlife: 9 deer

training run #1379

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Tuesday 14 November, 07:06

Mist on the lake

0C, cold, frosty, clear skies. A 6 mile easy run at Eagle Creek Park.  Wrapped up again and headed out for a slow paced run, just enjoying the park once more before we head home tomorrow.  

Eagle Creek Park

Slight heel niggle again but my legs got going after the first mile or so.  Disturbed a couple of deer at about 4 miles but they were far off and only got a glimpse of them. 

Distance:  5.7 miles

Time:  52:14

Avg pace:  9:09 min/mile

Calories:  644

Ascent:  266ft

Trainers:  Brooks Cascadia

Wildlife:  2 deer, 2 squirrels (I think, they’re fast!)

recovery run #1378

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Saturday 11 November, 07:01

-4C, clear skies and a cold north wind, the sun wasn’t up yet.  A 7 mile recovery run at Eagle Creek Park.  Took a week off running even though legs felt quite good after the marathon.  Suffered only a stiff ankle/heel (r) which wore off ok and very slight DOMS on Monday in VMOs.  Best post-mara legs I can remember.

Set off from hotel to run the mile to the park on streets and I got lost, added quite a bit to the distance.  Loved the park, nice to run on trail again and in spite of the cold I enjoyed it. The terrain wasn’t challenging, the trail wound through woodland but it was as easy as running at Rother Valley.

The best bit was when I paused to check direction. Most of the signage for a blue route was great but at a 4-way I wasn’t sure. While I studied a small map leaflet three deer stepped through the wood just 50ft away. All slowed and looked my way, I was in the open, but they slowly wandered off. No photo as my phone battery had died.

Easily found the correct route back to hotel and apart from heel niggle everything was fine.  Good job I’d packed running clothing for all temps.  Pace and time irrelevant, this was just to ease legs back into running.

Distance:  7.21 miles

Time:  1:12:47

Avg pace:  9:49 min/mile

Calories:  820

Trainers:  Brooks Cascadia

Wildlife:  3 deer