training

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 #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 #1326

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Friday 11 August, 07:05

12C, cool, bright.  A 3 mile run in London.  Picked a loop out from hotel, along the riverside, over Millennium Bridge, along to Tower Bridge and back to hotel.  Just a short easy paced loosener after doing a few extra miles the previous evening.  Stopped a few times and got phone out for photos, which turned out pretty good.

Tower Bridge in the early morning
A couple in full wedding gear on Millennium Bridge

Legs felt fine, enjoyed this stop-start run with a few sights.

Distance: 3.17 miles

Time:  30:54

Avg pace:  9:24 min/mile

Calories:  364

Trainers:  Brooks Glycerin 

training run #1325

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Thursday 10 August, 18:00

20C, warm and sunny, bit breezy.  An 8 mile evening run after work in London.  Decided to visit the Queen Elizabeth Olympic Park, where the national athletics championships is going on.  Google maps indicated it was about 3 to 3.5 miles away. Typically, I managed to find an extra mile, bang on 8 miles from hotel to park and back.  

The training plan called for a moderate 6 miles, and legs felt plenty of bounce, good form, especially on the outward leg.  It was very flat, hardly any inclines even.  Lovely run in the sun.

Distance:  8 miles

Time:  1:10:07

Avg pace:  8:45 min/mile

Calories:  939

Trainers:  Brooks Glycerin

training run #1324

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Wednesday 9 August, 07:21

13C, wet, cool.  An 8 mile run-commute including intervals.  The plan required 1-5-1 intervals, so 1 minute hard, 2 minutes jogging recovery.  Then 2 mins hard, and 3, 4, 5, 4, 3, 2, 1 hard with 2 mins recovery inbetween.  This was a challenge when I got to the bigger hills climbing up and over Richmond Road, but a nice challenge.  It took my mind off the rain, which petered out by halfway.

The main event was nearly running in the path of an oncoming pick-up truck on Stradbroke Road.  A close shave and I waved my apology to the driver in his rear view mirror.  Drank 350ml water, had a muesli bar at home before starting and that helped I think.

Distance:  7.76 miles

Time:  1:08:25

Avg pace:  8:45 min/mile

Calories:  915

Elevation gain:  578ft

Trainers:  Brooks Cascadia