heel

training run #1371

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Friday 20 October, 06:51

11C, cool, dark, breezy.  A 4 mile run, ended up making it a moderate pace as I pushed on a bit.

Legs and joints a little stiff after two non-running days.  A straightforward run, keeping it short now I’m in the taper.

Distance:  4.19 miles

Time:  35:53

Avg pace:  8:34 min/mile

Calories:  464

Trainers:  Brooks Glycerin

Wildlife:  5 rabbits

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training run #1370

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Tuesday 17 October: 06:42

12C, cool, clear skies.  A 6 mile run, aimed for very easy, recovery run pace.  Learning to make easy runs easy and harder run hard, rather than my old one-pace approach.  

Enjoyed this early morning run in the semi-dark pre dawn.  Kept easing off and tried to keep it 9 min/mile or slower so that it felt different to a moderate run.  As legs loosened off my pace crept up a bit.  Heel niggle as usual.

Distance:  6.06 miles

Time:  54:25

Avg pace:  8:58 min/mile

Calories:  687

Trainers:  Brooks Glycerin

Wildlife:  8 rabbits

training run #1369

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Monday 16 October, 06:47

13C, mild, breezy.  Did 7 miles, gradually increasing pace.  Was supposed to be a steady recovery 8 miles on the plan, but felt ok and maintained a bit more effort.  Might skip the intervals this week and do the steady run next time.  Looking after myself through this taper.

Distance:  7.11 miles 

Time:  1:00:15

Avg pace:  8:27 min/mile

Calories:  792

Trainers:  Brooks Ghost 10

training run #1368

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Saturday 14 October, 07:08

17C, warm, sunny, windy.  Last long run of this marathon training schedule, 20 miles, to Chesterfield and back.

My aim was to warm up for 2 miles, then use TomTom watch to run around 8:25 min/mile for 16 miles, then cool down the last 2 miles home.

TomTom kept showing me slower live pace info, then the mile splits popped up showing I was running above target pace.  Felt OK though so carried on.

Mile splits, middle 16 miles above target pace

Had a Chia Charge flapjack and 500ml water.  Towards the end both adductors tightened and I lost a bit of form.  Think I’ll need to run the first 20 miles of marathon slower or the last 6 miles will be very slow.  Good for confidence though.  

Right heel niggled most, tightened up afterwards.

Distance:  20:08 miles

Time:  2:48:35

Avg pace:  8:24 min/mile

Calories:  2267

Trainers:  Brooks Cascadia

Wildlife:  1 heron, saw it at same spot out and back

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 #1360

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Wednesday 4 October, 06:47

9C, cool, clouds threatening rain.  A 7 mile run, the plan asked for half marathon pace.

I’d found a pacing feature in the manual for my TomTom the night before.  Decided to try it out and set the min and max to 8:30 and 8:20 min/mile.  Thought I’d be able to do that OK.

At times the watch seemed to be wildly inaccurate while it tried to find the GPS satellite again, but I got the hang of it after the first few miles, and the actual result was fine.

Distance:  7.06 miles

Time:  59:41

Avg pace:  8:27 min/mile

Calories:  803

Trainers:  Brooks Glycerin

Wildlife:  1 squirrel, 3 rabbits