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

training run #1323

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Tuesday 8 August, 17:54

13C, rain, heavy rain. An 8 mile run commute home, aiming for an easy pace.

Felt a little niggle in lower back left side while climbing Manor Lane, about 1.5 mile in.  It came and went, and by the end had disappeared. Legs felt good and I unintentionally pushed a bit harder than intended, probably trying to get home faster while actually enjoying the horrible weather.  Drank 350ml water.

Distance:  7.67 miles

Time:  1:07:35

Avg pace:  8:47 min/mile

Calories:  910

Elevation gain:  545ft

Trainers:  Brooks Cascadia

training run #1322

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Sunday 6 August, 06:54

11-16C, sunny and breezy.  I had another go at the Exterminator Race route, armed with a better route from CP8 to CP9.  Didn’t feel that strong or well prepared so took it steady.  It turned out to be eventful.

Had a power ball on the run down to CP2.  Nice.  It seemed a long climb to Piper’s Gate, but made it fine over Houndkirk and Burbage Edge.  Rather than head through the ferns to the stone bridge I ran the short distance along the Burbage path and down the rough path.  Found a better way up onto Higger Tor, turning right earlier than I’ve done before.

On Stanage Edge saw a couple of paragliders enjoying the thermals, and a few climbers getting their ropes and gear sorted.  Heading over the edge, I went slightly left, then made 10-12 steps right and landed on a good, mostly cleared route down to the road through the ferns.  Best effort yet.

The downhill run to Hathersage was surprisingly tiring for my legs.  Lots of walking up through Mitchell Field.  Went over on my ankle between CP6 and CP7, and had another power ball. 

After Padley Gorge pump house I started the alternative (better) route.  I was stunned to be approached by a Jap tourist, asking me if this was the right way to Padley Chapel, or something.  Then just missed my turn to the bridge, went back 15 yards.  From there it was straightforward up to the road and white gate.  To cross Longshaw I’d drawn a straight line on my route planner and put it in my TomTom watch.  This took me across marshy ground, heavy going and slow.  I could see the stone steps in the distance, and headed for them.  There was a better grass path to my right, I realised as I got to the steps.  I need to figure out the proper route from white gate to stone steps, should not be hard.

Had another power ball on Moss Road and my legs felt OK running to CP9 and down the hill to the finish.  Knocked 13 minutes off my second trial run, this was a better route but I still walked lots.  In a race I would push myself more and take a few risks, so hope to run even faster.

I had Fitbit on left wrist but also wore TomTom on right wrist because I had the route plotted CP7 to CP8. So, plenty of stats, interesting to see the differences:

Distance:  FB 16.71 miles; TT 16.62 miles

Time:  FB & TT:  3:42:55

Avg HR:  FB 130bpm

Avg pace:  FB 13:20 min/mile; TT 12:53 min/mile – TT adjusts taking static time off

Calories:  FB 2243; TT 1951

Elevation gain:  TT 3125ft

Trainers:  Brooks Cascadia

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 #1318

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Sunday 30 July, 07:18

12C, bright and sunny. A 14.6 mile long slow run. Training plan called for 12 miles, but thought I'd see how I feel towards the end and possibly tag a bit extra on. Stunning weather, a bit chilly in T-shirt and shorts but not too bad. There was cloud down below in Hope Valley, the brisk breeze lifting it up and over the crags.

Had a quinoa bar on the drive over for breakfast. During the run I had a Bounce Energy Ball Peanut Protein Blast at 4 miles and another at 9 miles, with 500ml water. Tried the power balls as a fuelling alternative to gels. They were substantial, felt ok on the stomach, and I didn't have a drop in energy.

Followed the same 12 mile route from Fox House that I've done before. Out via Longshaw, Froggatt Edge and Curbar Edge, returning via Big Moor and Flask. Then I added a bit along the top of Blacka Moor to Piper's Gate. I found an alternative, more direct Exterminator route across Houndkirk to Burbage Edge, down over the edge to the trail path below. Returned across the heather to Fox House. Tired towards the end and right heel niggle only became tight with a lot of walking in the last mile over Houndkirk and Burbage.

Distance: 14.6 miles
Time: 2:54:59
Avg pace: 11:33 min/mile
Calories: 1726
Elevation gain: 1465ft
Trainers: Brooks Cascadia