Month: April 2018

Rother Valley Parkrun

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Saturday 21 April, 09:07

9C, cool, bright. First time at Rother Valley Parkrun, and only my second ever parkrun.

Obviously I knew the course well but this runs the opposite way round to all my training laps. Started not far from the front of the runners, not sure if I’d made a mistake. Set off at a pace I thought I could maintain, pushing it. Splits showed consistency: 6:59; 6:55; 6:57 and the last 0.1 was 6:12 min/mile.

Pleased to overtake a few runners on the way and be strong to the end. Was 39th finisher out of 318, 6th in my age category! Felt overdressed in a long sleeved top, would have been fine in just the vest.

Great to meet a big bunch of Vegan Runners at this run, very good turnout.

Vegan Runners at RV Parkrun

Distance: 3.09 miles (TomTom)

Time: 21:34 (official and TT)

Avg pace: 6:56 min/mile

Calories: 320

Trainers: Brooks Ghost 10

training run #1445

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Thursday 19 April, 06:24

11C, cool, sunny. A 6 mile slow run. Legs felt ok after 2 miles but kept it slow.

Distance: 6.05 miles

Time: 56:00

Avg pace: 9:14 min/mile

Calories: 684

Trainers: Brooks Ghost 10

training run #1444

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Wednesday 18 April, 06:22

11C, mild, breezy. A 7 mile run at moderate pace. Nice weather, bit of warmth has arrived at long last.

Felt good, legs loosened up as the miles clicked off. Steadily increasing mile pace: 9:42, 8:46, 8:19, 8:18, 8:04, 7:51, then climbing up the hill home: 8:56.

A few niggles: heels (both), right knee, left quad. All came and went.

Distance: 7.1 miles

Time: 1:00:56

Avg pace: 8:35 min/mile

Calories: 786

Trainers: Brooks Ghost 10

training run #1443

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Tuesday 17 April, 06:52

7C, cool, strong southerly wind, grey skies. A 4 mile recovery run after Sunday’s 19-miler. Took 2 miles for legs to feel good. Kept it slow.

Distance: 4.17 miles

Time: 39:43

Avg pace: 9:30 min/mile

Calories: 475

Trainers: Brooks Ghost 10

training run #1442

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Sunday 15 April, 07:59

7C to 12C, bright, sun trying to break through a misty start. A 19 mile run.

I changed the later part of my usual 20 mile road route to avoid running on the fast, busy Beighton by-pass through to Moss Way. Instead I went from Swallownest down Fence, Woodhouse Mill, Beaver Hill Road, Beighton Road past the recycling point, along Woodhouse Lane and through Beighton High Street to home.

Kept the pace slow, enjoyed the hills. Wore Ultimate Direction backpack for the first time. Need to get used to it for the ultra and other long trail races coming up. It bounced a bit so need to adjust the fit a bit closer. I also wore a cap from the Rome Marathon to shield my head if the sun broke through. It did a good job including a few chilly breezy spots high up.

Had a banana and muesli bar just before setting off. Drank 1 litre of water and had 4 gels on the run.

Right heel niggled throughout and both heels felt a bit stiff/sore later in the afternoon.

TomTom battery died as I got to Woodhouse so measured the remainder on OS Maps app afterwards.

Distance: 19.25 miles total: TT 16.6miles

Time: 3:07 (actual)

Avg pace: 9:20 min/mile (TT)

Calories: 1881 (TT)

Ascent: 1316ft (total)

Trainers: Brooks Ghost 10

gym session

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Saturday 14 April, 08:10

An hour in the gym. 20 mins rowing, 25 mins on weights machines, 15 mins cool down easy pedalling on bike machine.

training run #1441

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Wednesday 11 April, 06:32

7C, cold, grey, dank. A 6 mile run, 2 laps of the main lake. Started a bit late for doing 7 miles, and my legs just weren’t in it so I skipped the fartlek I’d planned to do. But later in the run my legs felt a bit better.

Notable for the cold north-easterly wind blowing as a headwind on the far side.

Distance: 6.05 miles

Time: 55:11

Avg pace: 9:07 min/mile

Calories: 685

Trainers: Brooks Ghost 10

Wildlife: 5 rabbits