18miles

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 ūüôā

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 ūüôā
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 ūüė¶ ¬†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

training run #660

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Sunday 15 September, 06:37

Cold, 7C, started with a great sunrise but a storm had been forecast.  Went for an 18 mile run.  The route was home РRV РKillamarsh РHigh Moor РWoodall РHarthill РTodwick РM1 J31 РSwallownest РBeighton by-pass РWaterthorpe (Moss Way РStation Road) РHalfway Tram Terminus РHolbrook Рalong the Avenue РThe Belfry Рhome.  Felt OK but carefully paced myself.  Had a gel at the start and had another at 10km and the third at 20km; 500ml water with SiS tablet in.  The weather turned halfway round, after Todwick crossroads.  It started raining and that high up the wind was strong and cold.  The rain eased off as I passed Waterthorpe.  Felt a slight left hip niggle at times, and afterwards.  Otherwise no issues.  Thinking I may do another 18 miler and a 20 miler before the taper begins.

Distance:  28.92
Time:  2:40:59
Avg HR:  150bpm
Avg pace:  5:34 min/km
Calories:  1998
Rabbits seen:  0  (probably because foxes seen:  1)
New trainers

training run #568

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Sunday 24 March, 06:37

Freezing cold, -3C, and a chill wind.¬† After a couple of days of heavy snowfall and cold temperatures I wondered if I’d get in a long run this weekend.¬† In the end I managed 18 miles ūüôā

I wrapped up well with three layers and determined just to get around safely, doing only 13 miles if need be.¬† The side roads on the estate were very slippery and when I got to RV the path alternated between sheet ice and very uneven footsteps in frozen snow, likely to turn my ankle if I wasn’t careful.

After exiting RV I stuck to the side of the road as the paths were bad.¬† I followed the usual route through Killamarsh to Woodall and Harthill (there were 4 foot snowdrifts alongside the road at Harthill!) and as I approached Kiveton I decided to run straight on to Todwick crossroads rather than turn left to Wales / Ka China restaurant.¬† I’d avoid returning to RV and pick a road route instead.

At Todwick crossroads I turned left through the roadworks and crossed over the M1, then turned right to Aston / Swallownest.  I ran back towards Crystal Peaks, going straight on at Northern Foods and past the Police station, crossed the tram tracks and followed Moss Way to the end, turned left and ran past the tram terminus.  I carried on, turning left to go alongside Holbrook Industrial Estate, turned left at Grant & McAllin and right along the Avenue.  It probably looks like a big circular loop of a route on a map.

I carried 500ml water and 3 gels and used the lot.  No major niggles.  There were a lot more hills on this route, compared to the flat of RV where I usually do the additional laps.  But I felt OK and finished tired but not entirely shattered.   I did a similar overall time to last weekend but one mile less.  A great run, andjust relieved to avoid injury.

Distance:  28.93km
Time:  2:47:56      (about 2:03:13 at 21.1km/13 miles)
Avg HR: 147bpm
Avg pace:  5:48 min/km
Calories: 2042
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