commute

training run #1330

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Thursday 17 August, 16:28

21C, sunny, hot.  An 8 mile run commute home.  Blazing hot but after Manor Lane I got some shade on and off until I get to Beighton. One of the benefits of running on cycle/trail route.

Legs felt great, right foot a bit niggly.  Feels like I’m getting better form too.  Will skip the Friday run so I feel fresher for the race on Sunday.

Got home early so I can meet Emma at Rother Valley and do a training run with her, restarting the beginners’ schedule to get her fit for a 5k.

Distance:  7.74 miles

Time:  1:08:12

Avg pace:  8:44 min/mile

Calories:  871

Ascent:  556ft

Trainers:  Brooks Cascadia

Wildlife:  1 squirrel   

training run #1329

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Tuesday 15 August, 17:27

20C, hot, sunny.  An 8 mile run-commute home including speedwork.  The plan called for ‘gears’: warm-up, 75-80% effort marathon pace for couple of miles, then 80-85% half marathon pace, then 1 mile at 90% effort 10k pace, then cool-down.

It was hard to judge effort in 5% increments while running up- and down-hill.  but gave it a go and definitely found top gear for the 1 mile.  Legs knew they’d worked hard as I climbed the hill home during cool-down.

Drank 500ml water, sweated buckets. Enjoyed it.

Distance:  7.73 miles

Time:  1:08:19

Avg pace:  8:47 min/mile

Calories:  869

Ascent:  562ft

Trainers:  Brooks Glycerin

training run #1328

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Monday 14 August, 17:17

19C, warm, blustery, overcast.  An 8 mile run-commute home.  Felt good and tried to run easy pace.  Enjoyed the uphills.  Drank 400ml water.

Distance:  7.7 miles

Time:  1:08:35

Avg pace:  8:52 min/mile

Calories:  873

Ascent:  550ft

Trainers:  Brooks Glycerin

Wildlife:  2 squirrels

training run #1321

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Friday 4 August, 07:30

14C, warm, some sunshine.  An 8 mile run-commute.  Felt tired, legs heavy after yesterday’s fantastic run.  Legs got going halfway along.  Tried out a different route up the biggest hill, staying on the eastern side of the road.  I found better paths (tarmac) and will stick with that in future.  Kept it fairly easy, didn’t push.

Distance:  7.67 miles

Time:  1:09:58

Avg pace:  9:07 min/mile

Calories:  919

Elevation gain:  586ft

Trainers:  Brooks Glycerin

training run #1320

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Thursday 3 August, 17:34

20C, overcast with a bit of drizzle on and off.  An 8 mile run commute, first run work>home.  Doing the reverse trip was a change. Felt surprisingly good after a long work day.  Enjoyed the uphills out from the city centre, lots of bounce, good form, kept heels high, used glutes.  Powered up the hills, loved it.  Drank 400ml water. 

Knocked over 30 seconds off my PB going the other way.  I think running this way has sharper, shorter uphills, and longer gentler inclines down, which may have helped the time.  Regardless, the change was good and I was strong throughout.

Distance:  7.63 miles

Time:  1:06:43

Avg pace:  8:42 min/mile

Elevation gain:  563ft

Calories:  900

Trainers:  Brooks Glycerin

training run #1319

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Tuesday 1 August, 07:21

14C, sunny and breezy.  An 8 mile run-commute.  

Yesterday (Monday) was supposed to be a rest day, but I did a day’s volunteering via work, moving bricks and building hardcore and soil at Bluebell Wood Children’s Hospice.  Treated it as cross-training and paced myself.

This left me with plenty of stiff muscles today.  I was supposed to do a run at marathon pace, but just kept a decent, steady pace and didn’t try to achieve a specific number.

Had a flapjack at home for breakfast and drank 500ml water.  Enjoyed it.  Felt stiff hamstrings, quads, etc, but using glutes on the hills helped a lot.

Distance:  7.64 miles

Time:  1:10:52

Avg pace:  9:16 min/mile

Calories:  915

Trainers:  Brooks Glycerin

training run #1316

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Thursday 27 July, 07:31

14C, bright and breezy, cool.  An 8 mile run-commute.  Marathon schedule called for a 6 mile moderate effort run, so this was just a bit further.

I enjoyed pushing on a bit and tried to focus on using glutes, especially on the uphills.  Felt like I had plenty of energy, bounce, and my running form seemed better too.  Drank 500ml water.  Knocked almost 2 mins off PB.

Distance:  7.64 miles

Time:  1:07:16

Avg pace:  8:47 min/mile

Calories:  906

Trainers:  Brooks Glycerin