foot

training run #1392

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Wednesday 20 December, 06:59

9C, mild and a bit mist at RV. A 4 mile easy run. Felt right heel for the first mile or so. Didn’t have the same energy as yesterday so kept it easy.

Distance: 4.2 miles

Time: 38:29

Avg pace: 9:11 min/mile

Calories: 477

Trainers: Brooks Ghost 10

training run #1367

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Thursday 12 October, 06:41

9C, cool, mostly clear skies.  A 6 mile run at RV.  I dropped out of #RunEveryDay as I’d felt a slight soreness in right foot on my last 2 runs and want to avoid another DNS marathon.  Probably due to the high mileage, but sensible balancing of the training plan and how my body feels will enable me to toe the start line in November.

I ran at a comfortable pace, pushing slightly after I’d warmed up.  Thought I was running marathon pace but it was faster.  The new trainers were very comfortable and if I do one run a week in them to break them in they’ll be good for race day.

Mile splits

Distance:  6.04 miles

Time:  50:07

Avg HR:  153bpm

Avg pace:  8:17 min/mile

Calories:  609

Trainers:  Brooks Ghost 10

Wildlife:  2 rabbits being chased by a large dog!

training run #1366

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Tuesday 10 October, 06:47

13C, cool and breezy, light drizzle. A 6 mile run, easy pace. And for once I managed to stick to a slower pace. Ran on the grass for a large part of this run, to avoid bringing on foot niggle.

Distance:  6.07 miles

Time:  55:11

Avg HR:  138bpm

Avg pace:  9:05 min/mile

Calories:  585

Trainers:  Brooks Cascadia

training run #1364

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Sunday 8 October, 07:32

10C, high cloud, cool, breezy. A 15 mile run at Ladybower. The plan called for a 13 mile long run, so mapped out a route around Derwent and Howden Reservoirs, 14 miles. It ended up being 15! Ideal running weather, wore t-shirt and shorts, and carried the usual light pack.

Set out early to get parked near my start point. Right from the beginning the scenery was impressive, could not resist pausing here and there to snap photos.

I found the route to be easy trail with some tarmac on the way out, a bit of stony path at the far end, and lots of tarmac on the return. The last couple of miles I saw a trail path below near the water’s edge but was stuck much higher up on tarmac. It was all runnable, nothing too steep or long. More pauses to eat flapjack, I enjoyed this run immensely. Will be returning for more laps and to try other routes.

Had a protein bar before running, 1 Chia Charge flapjack on the run, and 500ml water.

Distance: 15.1 miles

Time: 2:15:58

Avg pace: 8:45 min/mile

Calories: 1706

Ascent: 1465ft

Trainers: Brooks Cascadia

Wildlife: 3 squirrels, lots of sheep!

Footnote: After the run another runner chatted as I stretched off, mentioned good marathons in Enschede and Rotterdam…

training run #1334

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11C-15C, sunny, cool > mild.  A 12 mile long run.  Training plan called for a 10 mile long slow run, but did 12 miles on Trans Pennine Trail to Staveley and back instead, to keep my weekly miles target on track. This looks like a lower mileage recovery week on the plan. 

Had a protein bar at home, then drank 350ml water and had a peanut power ball on the run.  The trail was mostly flat, just long gradual inclines and the odd short sharp blip in the profile.

As I approached 6 miles and the turnaround point I saw a heron at the water’s edge.

a heron at Staveley, looking out at the glassy still water

After weeks of hilly trail running in prep for races in Derbyshire, this was good practice for the Indy marathon being flat and with repetetive leg movements.  Finished feeling OK, not too tired, and did a few stretches and strength exercises for half an hour in the back garden.

It was lovely sunny conditions but quite cold on the way out. I’ll be seeing more of the TPT over the coming weeks as I run longer and get as far as the 10 mile turnaround point at Chesterfield.  There were lots of paths leading off and I look forward to trying out some of these trails ‘on my doorstep’.

the Trans Pennine Trail (67) – lovely in the morning sunshine

Pleased with the average pace, I didn’t check my watch at all and just ran easy.  I’d lost track of what my long, flat pace would be because of all the hills I’ve done. 

Distance:  11.96 miles

Time:  1:44:01

Avg pace:  8:40 min/mile

Calories:  1355

Ascent:  517ft

Trainers:  Brooks Cascadia

Wildlife:  1 heron, 1 fox, 1 rabbit

 

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 #1327

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Sunday 13 August, 07:36

9C, cool, sunny, breezy.  An 8.6 mile run from Fox House.  Training plan called for an 8 mile run, easy pace, so I mapped out a 7.5 mile loop taking in the two parts of the Exterminator I was trying to nail down.  On the plan this looks like weekly mileage is pegged to give me a recovery week, hence just 8 miles for the long run.

The route:  Fox House, up Houndkirk Road then turn left where it reaches the Exterminator route towards Burbage Edge. Over the edge and I found and followed the route down, across the path to the stone bridge via the ferns.  Along the Burbage path to the road, then on to The Surprise.  Over the wall and follow the route to CP8 Padley Gorge.  Tricky route to find the right crossing, over Burbage Brook and up the other side.  

There’s a right turn just there, down to the bridge…

Onto the Longshaw Estate and I used photos to find my way across – eventually!! Wandered through a wood in error and backtracked to make sure I found the best route. 

THAT’S the route up into Longshaw…head for the middle tree
Then I went along Stony Ridge Road, top side of Blacka Moor to Piper’s Gate, and up over Houndkirk Moor to the road, returning to Fox House.  Saw a young deer, solo, in the next field.

A young deer

Kept the pace easy, walked a lot, stopped and took lots of photos. I wasn’t clock watching or chasing a time.

Had 500ml water and 1 powerball. Slight heel niggle towards the end, and could feel slight soreness in right foot too.  Think I now have the whole Exterminator route logged in my mind (and some photos). Objective accomplished.

A large fungi, my foot in pic for scale

Distance:  8.55 miles

Time:  2:18:06

Avg pace:  13:36 min/mile

Calories:  982

Elevation gain:  1186ft

Trainers:  Brooks Cascadia

Wildlife:  1 deer, and sheep/cows obviously

training run #1310

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Wednesday 19 June, 06:29

16C, overcast, humid and breezy. A 4 mile recovery run.  The plan called for an easy short run so I complied.  Drank 400ml water. Straightforward.

Headed off for a routine blood test after showering and getting dressed.

Distance:  4.18 miles

Time:  37:51

Avg HR:  141bpm

Avg pace:  9:03 min/mile

Calories:  414

Trainers:  Brooks Glycerin

Wildlife:  1 squirrel, 10 rabbits

training run #1309

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Tuesday 18 July, 06:19

14C, overcast, cool, a bit foggy.  A 7 mile run with intervals.  Training plan called for a warm up (did 1 mile), then five miles increasing in pace/effort, then a cool down run home.  I started looking at pace but switched to heart rate, and stepped it up from around 132, 138, 144, 155, then 165 or so.  Enjoyed it, and the graphs afterwards show what I was trying to achieve.

pleased with the pace for the fastest split, and it felt OK

Drank 400ml water.  Didnt manage a run yesterday due to working in London, which shows I’m going to have to flex the training schedule a bit.

Distance:  7.07 miles

Time:  1:01:25

Avg HR:  144bpm (peaked at 167bpm)

Avg pace:  8:41 min/mile

Calories:  704

Trainers:  Brooks Glycerin

Wildlife:  4 rabbits

training run #1308

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Sunday 16 July, 07:15

14C, overcast and drizzly.  A 7 mile run on the checkpoint 7 to checkpoint 9 loop I’ve done before.  It was 18C at home and forecast sunny and getting wamer, but arriving at Fox House there was low cloud, drizzle and a forecast for more of the same.  Probably overdressed changing to a long sleeved top.

Thought I’d follow one of the recce loops again and still got lost at one point where high ferns and heather moorland obscured any obvious trail path.  In spite of this, I was 25 minutes quicker than last time I did this route (run #1302) and ran 0.75 miles less.

Felt strong, ran more of the uphills and enjoyed it.  Drank 500ml water and had a gel at home, another at 3 miles.

Wore my new inov-8 x-claw 275 trainers today.  Thought I’d better break them in and expected that a few rainy days may have left softer ground.  The trainers were great, nice and lightweight, lovely feeling running on grass and soil, no problem on some of the rocky paths.  Today the ground wasn’t as soft / muddy as I’d expected.  Feet still got wet though due to wet grass and foliage.

It is 16 weeks to the Indianapolis Marathon, so I’ll start following a training schedule.  Have downloaded one from the marathon website and it seems OK, but I’ll not be sticking religiously to any plan, I need to build good fitness and mileage and accommodate a few races as well.  Would be nice to get under 4 hours – apparently it’s a fairly flat course – but my main concern is managing niggles and getting to the start line able to finish the course.

Distance:  6.98 miles

Time:  1:21:33

Avg pace:  11:24 min/mile

Calories:  835

Elevation gain:  1003ft

Trainers:  Inov-8 x-claw 275

Wildlife:  1 squirrel