training session #1480

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Monday 25 February, 09:30

Long run with Claire and Liz. Claire needed a long run at an easy, chatty pace. I kept up while the two of them jogged along. More of a marathon pace run for me.

Lovely weather, very still water in the canal. Very sunny. Time includes a couple of pit stops and standing around having a gel at halfway.

Distance: 18.1 miles

Time: 2:31:16

Avg pace: 8:21 min/mile (Strava shows 8:15 striping out the stops)

Calories: 2062

Trainers: Brooks Ghost 10


training run #946

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Saturday 2 May, 07:02

5C, cool, cloudy.  Decided to run on Sat instead of Sun this week, better weather forecast.  Training plan said 16 miles but I went out to do 18 miles, legs feeling OK but not full of beans.  Had a heel niggle, and noticed a few other niggles too.  Took it steady and just aimed to get round in one piece.  

Just above The Angel in Killamarsh a motorcyclist skidded to a halt in spectacular style and asked me to help get a slightly lame duck off the road – it was just sitting there waiting to get run over and made an awful fuss as the biker and I chased it all over.  I forgot to pause Garmin so my route will be a squiggle at that point.  

The rest of the run was uneventful.  A bit of light rain from M1 J31 to Beighton.  Had a gel before starting, then at 8km, 16km and 23km, and 1 litre of water.  Tired at the finish but fine. 
Distance:  29.04km

Time:  2:51:36

Avg HR:  151bpm

Avg pace:  5:55 min/km

Calories:  2082

White trainers #2

Wildlife:  a pair of squirrels; 1 lame duck

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 #935

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Easter Sunday, 5 April, 06:11

7C, cool, blue skies, little breeze.  Went for an 18 mile run. Didn’t feel particularly strong or ready so just did a comfortable pace, made sure I could get round.  Had a gel before starting, then at 7km, 16 km and 22km.  Drank 1 litre of water.  No real problems and didn’t suffer the energy fade in the last km like I did last week; a slower time and probably just balanced my energy use a bit better.

Distance:  29.07km

Time:  2:57:02

Avg HR:  143bpm 🙂

Avg pace:  6:05 min/km

Calories:  1893

White trainers #2

training run #931

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Sunday 29 March, 07:16

8C, cool, overcast.  As I only managed two weekday runs I thought I’d stretch the weekend long run to 18 miles.  T-shirt and shorts weather.  Had a gel before starting, three more at 7km, 16km and 21km, and 1litre of water.  Right heel was a bit stiff early on, but hardly noticed anything else.  Light rain started at Woodall and turned heavier as I bought a bottle of water at Swallownest Co-op.  The rain eased off near Moss Way, wasn’t a problem at all.  I felt a bit tired halfway round but got a second wind.  Towards the end at Holbrook I felt really good, but tired again in the last km.  A good run, feel like I’m a month ahead of schedule, so should be able to build a good base of long runs for the Liverpool Marathon.

Distance:  29.01km

Time:  2:50:26

Avg HR:  148bpm

Avg pace:  5:52 min/km

Calories:  1974

White trainers #2

training run #834

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Saturday 16 August, 06:41

13C, bright but lots of cloud cover. Slight wind, nice cool running conditions. The training plan called for a 2h45m or 16 mile run, but I chose to do 18 miles. With a 16 last week and a 20 next week I thought it better to do 18, so it’s not so big an increase in mileage. Had a gel before starting, 3 on the run and drank 1 litre of water. Went through RV – Killamarsh – High Moor – Woodall – Harthill – Kiveton – Todwick – Swallownest – Beighton by-pass – Moss Way – Station Road – Holbrook – and back along the Avenue. I think I paced myself well and finished in better condition than the 16 miler last week. Could have run further, and wasn’t in limp-home-mode but running quite well. The only niggles were a bit of stiffness in right calf and slight soreness left knee which both went away.

I’ve figured the Achilles / heel irritation is linked to stiff calf muscles so did some extra stretching afterwards, and some foam rollering. Pleased with how this long run went, with 8 more weeks to the Yorkshire Marathon. It’s been a good week: 7+7+7+7+18= 46 miles.

Distance: 28.95km
Time: 2:50:48
Avg HR: 147bpm 🙂
Avg pace: 5:54 min/km
Calories: 2012
White trainers

training run #664

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Sunday 22 September, 07:15

A sunny day, clear blue skies.  Started at 15C in the shade, finished at 20C in the shade, according to the house thermometer.  Did the same 18 mile route as last weekend.  Had 3 gels and 500ml water+SIS tablet, but ran out of water too soon.  Last gulp was passing the tram tracks at Moss Way, so still about 3 miles to go.  By this point my head wasn’t right and I was running in get-me-home mode, not much strength left.  Should have cut short the run, perhaps, but I went for the full distance planned.

I took on 800ml water in a short time at home and shortly afterwards dashed for the loo as it ran straight through me 😦  I knew then that I’d pushed too far.  The last couple of miles really felt like the end of some marathons I’ve done, really tough and just keeping moving but getting slower and slower.  Not too worried, just learn the lessons.  It was hot and I should have carried more liquids, and possibly taken a shortened route home.

Distance:  28.55km
Time:  2:44.03
Avg HR:  156bpm
Avg pace:  5:45 min/km
Calories:  2312