January total mileage: 262.6 miles
My highest ever monthly mileage - feeling strong, going well.
Tuesday, January 31, 2006
Monday, January 30, 2006
Weekly summary - 11 weeks to go
This week taught me that I can do a Friday long run and race well on the Sunday. I'm not sure I'll make a habit of this, but I have it as an option. Hopefully I'll recover well from the XC and continue with some good training next week. A by-product of the increased mileage is that I do seem to recover better from the racing. Today my legs feel good and I'll probably go for a recovery run tonight.
| Monday | Rest | ||
| Tuesday | 10 miles | Tempo run - middle 5 at 7:30-7:50 145-147bpm 84%MHRish | |
| Wednesday | 14 miles | slow run 9:25/mile 114bpm 66%MHR | |
| Thursday | 5.0 miles | Easy recovery | Jogged the club session round the park |
| Friday | 20 miles | Slow run 9:27/mile 119bpm 69%MHR | Cold, snow, bit of a struggle |
| Saturday | Rest | ||
| Sunday | 8 miles | Manor farm cross country plus warm up/down | |
| Total | 57 miles |
Sunday, January 29, 2006
Manor Farm Cross Country
This morning I ran the Today's Runner series XC at Manor Farm on the banks of the Hamble near Southampton. What a beautiful day! Cold, but unbroken blue skies all day. As this was a rare cross country outing for me, I'd hoped for mud, mud, mud, to make up for all the road work I've done. In fact it was quite firm, with mud only making a guest appearance half way through the performance.
As XC courses go, this is one of the easier ones - no altitude to speak of, just a few short steep bits, some steady inclines, and a steep hill right at the end for dessert. It's about 4.5 miles. The main feature is the narrow trails giving few passing opportunities: position at the start therefore being very important.
I had a very poor position at the start!
The first mile or so was spent pushing past, over and around people. I overtook team mates who'd had a better start. Was it wise overtaking John and Graham though? I didn't have any form compared to them - was this foolish? Was I going off too quickly? Up ahead I could see young Richard who's getting better and better with each race, ie further in front of me. I could also see slightly (OK, lots) older Richard - could I catch him? And there's Ruth - can I catch her?
No. Yes. Yes. No. No.
John and Graham caught me again. I caught up distance on Richard, Richard and Ruth, but didn't get close enough to be in with a shot of catching them. I guess I did go off too quickly, but didn't slow much as very few overtook me.
The team did well. The men were 3rd, women 7th, and overall we were 3rd=. I finished 18th - my best placing ever. I don't have any other individual results yet.
Great fun. Just wish there'd been more mud!
Thanks to Chris for her photographic assistance. Here's the album:
Russ finishing strongly:
Pete just happy to finish - how long?:
Youthful speed from Richard:
Malcolm and Bob with Liz doing the results. Where's Kati?:
Ah, here's Kati:
Paul, John, Jim and Dave. Paul: "Does my stomach look big in this?":
Ruth: "Look Taz - smile for the camera"
"Mmmmwwwwmmmwmmwww" - there were tongues!:
As XC courses go, this is one of the easier ones - no altitude to speak of, just a few short steep bits, some steady inclines, and a steep hill right at the end for dessert. It's about 4.5 miles. The main feature is the narrow trails giving few passing opportunities: position at the start therefore being very important.
I had a very poor position at the start!
The first mile or so was spent pushing past, over and around people. I overtook team mates who'd had a better start. Was it wise overtaking John and Graham though? I didn't have any form compared to them - was this foolish? Was I going off too quickly? Up ahead I could see young Richard who's getting better and better with each race, ie further in front of me. I could also see slightly (OK, lots) older Richard - could I catch him? And there's Ruth - can I catch her?
No. Yes. Yes. No. No.
John and Graham caught me again. I caught up distance on Richard, Richard and Ruth, but didn't get close enough to be in with a shot of catching them. I guess I did go off too quickly, but didn't slow much as very few overtook me.
The team did well. The men were 3rd, women 7th, and overall we were 3rd=. I finished 18th - my best placing ever. I don't have any other individual results yet.
Great fun. Just wish there'd been more mud!
Thanks to Chris for her photographic assistance. Here's the album:
Russ finishing strongly:
Pete just happy to finish - how long?:
Youthful speed from Richard:
Malcolm and Bob with Liz doing the results. Where's Kati?:
Ah, here's Kati:
Paul, John, Jim and Dave. Paul: "Does my stomach look big in this?":
Ruth: "Look Taz - smile for the camera"
"Mmmmwwwwmmmwmmwww" - there were tongues!:
Friday, January 27, 2006
20 miles - and snow?!!!
Some firsts for me today: my first ever weekday 20-miler, my first ever afternoon 20-miler, and my first ever 20-miler in snow. I'm knackered - there's no way I'm ever running 60 miles in one day again!
Actually they were all the same run - I'm messing with you!
You knew that, right?
I've decided to do the Manor Farm cross country event on Sunday, as we're short of a team. I didn't want to miss my 20-miler so I moved it to today. As I didn't fancy running 20 miles in the evening I took the afternoon off work. How's that for devotion to the team?
I had a shock at 14 miles when it started to snow! I wasn't exactly dressed for it - no waterproof layer. Fortunately it was just a quick shower and I soon dried out.
After some tough midweek runs I was certainly tired. I probably didn't have enough time to get the carbs back on board. The last few miles weren't particularly comfortable. When I finally finished it was with a real sense of achievement.
20 miles done - plan continues.
Actually they were all the same run - I'm messing with you!
You knew that, right?
I've decided to do the Manor Farm cross country event on Sunday, as we're short of a team. I didn't want to miss my 20-miler so I moved it to today. As I didn't fancy running 20 miles in the evening I took the afternoon off work. How's that for devotion to the team?
I had a shock at 14 miles when it started to snow! I wasn't exactly dressed for it - no waterproof layer. Fortunately it was just a quick shower and I soon dried out.
After some tough midweek runs I was certainly tired. I probably didn't have enough time to get the carbs back on board. The last few miles weren't particularly comfortable. When I finally finished it was with a real sense of achievement.
20 miles done - plan continues.
Wednesday, January 25, 2006
True Grit
Have you ever been overtaken by a gritting lorry? Ouch!
After last night's hard effort, tonight was always going to be quite tough, but with just a few minor dramas it all went rather well.
After the aforementioned gritter, which passed me later, less painfully, on the other side of the road, I turned onto a local trail. I trod in a huge pile of poo that my headtorch had failed to illuminate. I continued on under-turd...
Towards the end of the run, out the corner of my eye I caught site of what I thought was a cat sitting on top of the wall. I turned to look at it and nearly jumped out of my skin: it was a human head! I should perhaps point out that it was a live human head, presumably with childs body attached, hidden behind the wall, but even so...
14 miles done. Plan continues...
After last night's hard effort, tonight was always going to be quite tough, but with just a few minor dramas it all went rather well.
After the aforementioned gritter, which passed me later, less painfully, on the other side of the road, I turned onto a local trail. I trod in a huge pile of poo that my headtorch had failed to illuminate. I continued on under-turd...
Towards the end of the run, out the corner of my eye I caught site of what I thought was a cat sitting on top of the wall. I turned to look at it and nearly jumped out of my skin: it was a human head! I should perhaps point out that it was a live human head, presumably with childs body attached, hidden behind the wall, but even so...
14 miles done. Plan continues...
Tuesday, January 24, 2006
Yeeesss!!!
Do you ever have a training run where everything goes great, you run strongly, and feel you really achieved something?
That was tonight.
I suppose the cutback week has had its affect. Tonight was a tempo run: 10 miles with the middle 5 at half marathon pace. The route had a hill in the middle, so it was more half marathon effort than pace. It was a club run. I ran with Shelly, who I've always looked up to as a role-model fast runner. I felt great!
One thing though - I may have discovered the reason for the recent bouts of stitch: talking! The last 2 training runs where I've had stitch, was where I was pushing hard and talking at the same time. I started talking to Shelly and immediately started to get stitch. I stopped talking and it subsided. Thinking back to the races, despite not talking quite so much, I was working much harder and trying to get a few words of reply out to Richard on my shoulder. There was also the guy who was chatting me up with a mile to go in the 10k! In that particular case I was only able to grunt a few words back to him. Who the hell chats 5 miles into a 10k?
I think I need to become the strong silent type. Might be tricky!
Back at tonight's tempo run, here's the splits for the middle 5 miles:
That's the fastest club run I've ever done, and my heart rate was nicely under control too!
That was tonight.
I suppose the cutback week has had its affect. Tonight was a tempo run: 10 miles with the middle 5 at half marathon pace. The route had a hill in the middle, so it was more half marathon effort than pace. It was a club run. I ran with Shelly, who I've always looked up to as a role-model fast runner. I felt great!
One thing though - I may have discovered the reason for the recent bouts of stitch: talking! The last 2 training runs where I've had stitch, was where I was pushing hard and talking at the same time. I started talking to Shelly and immediately started to get stitch. I stopped talking and it subsided. Thinking back to the races, despite not talking quite so much, I was working much harder and trying to get a few words of reply out to Richard on my shoulder. There was also the guy who was chatting me up with a mile to go in the 10k! In that particular case I was only able to grunt a few words back to him. Who the hell chats 5 miles into a 10k?
I think I need to become the strong silent type. Might be tricky!
Back at tonight's tempo run, here's the splits for the middle 5 miles:
| Lap | Pace | bpm | % max HR |
|---|---|---|---|
| 1 | 8:02 | 147 | 85% |
| 2 | 7:12 | 146 | 84% |
| 3 | 7:35 | 147 | 85% |
| 4 | 7:49 | 146 | 84% |
| 5 | 7:52 | 145 | 84% |
That's the fastest club run I've ever done, and my heart rate was nicely under control too!
Sunday, January 22, 2006
Weekly summary - 12 weeks to go
I felt a bit tired this week. I've started a new work assignment which has an extra hour and a half driving each day, which is a lot to absorb into my day. After 75mins of packed motorway, I arrive at work a little shell shocked - I don't like motorway driving, I find it very stressful. The journey back is a little easier, but I still feel the effects when I set out on my run. I hope I can get used to this - I don't want to let my work impact my training.
Saturday in the park went well with my new Adidas Swoop - very comfortable. I have some new orthotics though, which I'm taking a long time to break in. My feet were OK for 5 miles, but I'm not sure about going further in them just yet. I may have to run the Meon Valley Plod with the old orthotics in the Swoops - I hope they fit: I haven't tried them in the shoes yet.
I ran round the park watching all the kids having their football coaching. It was refreshing to see kids taking exercise. Then, as I was doing some drills, some kids who were purposefully not exercising but 'hanging out' decided to poke fun at me and mimic my drills. I took this as a positive thing, that they should actually be exercising, so I invited them to sprint the length of the football pitch with me. That stopped them! I'm not sure if they were chronically unfit, or felt it would be uncool to run with a middle-aged woman. I hope it was the latter!
Sunday went well. A mere 14 miles, so I decided to turn it into a little game and run a closely paced 9:00/mile on my GPS virtual training partner, to see what sort of heart rate I achieved. The average was a mere 119bpm or 69% of maximum. Another sign my fitness is improving. I think I should start running my long runs a little quicker. I've been running hilly routes for long runs lately, so that's tended to disguise my true pace. 9:00/119bpm is my best slow-pace/HR relationship so far. I hope this continues!
Saturday in the park went well with my new Adidas Swoop - very comfortable. I have some new orthotics though, which I'm taking a long time to break in. My feet were OK for 5 miles, but I'm not sure about going further in them just yet. I may have to run the Meon Valley Plod with the old orthotics in the Swoops - I hope they fit: I haven't tried them in the shoes yet.
I ran round the park watching all the kids having their football coaching. It was refreshing to see kids taking exercise. Then, as I was doing some drills, some kids who were purposefully not exercising but 'hanging out' decided to poke fun at me and mimic my drills. I took this as a positive thing, that they should actually be exercising, so I invited them to sprint the length of the football pitch with me. That stopped them! I'm not sure if they were chronically unfit, or felt it would be uncool to run with a middle-aged woman. I hope it was the latter!
Sunday went well. A mere 14 miles, so I decided to turn it into a little game and run a closely paced 9:00/mile on my GPS virtual training partner, to see what sort of heart rate I achieved. The average was a mere 119bpm or 69% of maximum. Another sign my fitness is improving. I think I should start running my long runs a little quicker. I've been running hilly routes for long runs lately, so that's tended to disguise my true pace. 9:00/119bpm is my best slow-pace/HR relationship so far. I hope this continues!
| Monday | Rest | ||
| Tuesday | 7 miles | steady club run 80%MHRish | Over Portsdown Hill |
| Wednesday | 12 miles | slow run 9:22/mile 116bpm 67%MHR | |
| Thursday | 5.0 miles | Easy recovery | Jogged the club session - round and round a half mile circuit - boring! |
| Friday | 11 miles | Slow run 9:23/mile 114bpm | Added some strides at the end. A bit tired |
| Saturday | 5 miles | Easy recovery + drills | Laps of the park in the new XC shoes |
| Sunday | 14 miles | Slow run 9:00/mile 119bpm 69%MHR | Kept to the flat. Ran at steady 9:00. Very pleased with the HR - should I now be running my long runs faster? |
| Total | 54 miles |
Friday, January 20, 2006
Mr Pig presents...
Hi, Mr Pig here again continuing the tradition of blogging Susie's new gear. This time it's a double whammy gear blog: Adidas Swoop cross country shoes, and on my head the Petzl Myolite 3 head torch.
Over to Susie for the news:
I had another run tonight with the head torch. It's really opening up my options on night time running routes. I can run the dark lanes, and even do some off-road routes. The 3 LEDs provide plenty of light to run by, and give over 100 hours of battery life. The halogen bulb has only 3 hours life, so is really only for brief 'problem solving' moments when you need extra light. I discovered another use for the halogen bulb tonight: when you get dazzled by a car coming at you with its lights on full beam, with a flick of a switch you can flash the driver to express your concern. It works a treat. Respect!
I'm blogging the shoes tonight as it's the last time they'll be pristine. I'm trying them out in the park tomorrow. I bought them for the Meon Valley Plod in a month's time. I hope they'll be OK for 20 miles. I'm not sure how much off-road mileage I'll be able to do before then: I do some off-road but rarely do I do runs that are entirely off-road, and these shoes are no good for road running - they're serious off-roaders! Mud, mud, mud, here we come!
Over to Susie for the news:
I had another run tonight with the head torch. It's really opening up my options on night time running routes. I can run the dark lanes, and even do some off-road routes. The 3 LEDs provide plenty of light to run by, and give over 100 hours of battery life. The halogen bulb has only 3 hours life, so is really only for brief 'problem solving' moments when you need extra light. I discovered another use for the halogen bulb tonight: when you get dazzled by a car coming at you with its lights on full beam, with a flick of a switch you can flash the driver to express your concern. It works a treat. Respect!
I'm blogging the shoes tonight as it's the last time they'll be pristine. I'm trying them out in the park tomorrow. I bought them for the Meon Valley Plod in a month's time. I hope they'll be OK for 20 miles. I'm not sure how much off-road mileage I'll be able to do before then: I do some off-road but rarely do I do runs that are entirely off-road, and these shoes are no good for road running - they're serious off-roaders! Mud, mud, mud, here we come!
Monday, January 16, 2006
Weekly summary - 13 weeks to go
My biggest mileage week ever! The Sunday run went OK in the end, after the niggles from the New Balance 1060s that I talked about in my previous post. This was also the toughest 20-miler I've done - I tackled the tough north face of Portsdown Hill up the fearsome Pigeonhouse Lane (I like to sound heroic!). I then had a 3-mile downhill run, only broken briefly by being interrogated by the police about the whereabouts of "A 6'2'' middle-aged man with dark hair in a confused state". At least the police officer kept pace with me in the police car. I kept my answer to a straight "no" and resisted the temptation to ask if hair in a confused state is one of those modern messy hair styles.
| Monday | 5 miles | Easy recovery | |
| Tuesday | 9 miles | steady club run | |
| Wednesday | 14.2 miles | slow run 9:30/mile 117bpm 68%MHR | Getting used to this big midweek run, but yesterday was easier than usual |
| Thursday | 5.5 miles | Slowish recovery | Jogged the club mile reps session |
| Friday | 12 miles | Slow run | Off road with a head torch - fun! |
| Saturday | 5 miles | Easy recovery | |
| Sunday | 20 miles | Slow run 9:20/mile 122bpm 71%MHR | Very pleased with the pace, considering it included a 300ft climb/descent |
| Total | 70.7 miles |
Sunday, January 15, 2006
A shoe rant - a follow up
In A Shoe Rant I aired my frustrations of constantly having to change shoe manufacturers. 6 weeks on, I thought I'd post a follow up.
I just can't get used to the New Balance 1060s I mentioned in that post. It seemed that every time I used them they'd strain the outsides of my calves - the peroneus longus. I wasn't sure at first as I was using them on recovery runs during a period of increasing mileage, so couldn't be sure the aching was directly connected to the shoes. I stopped using them for a few weeks and everything settled down.
This week is a big mileage week - 70 miles if I do today's 20-miler as planned - but my legs were feeling good. For some reason, probably the fact that I'd used the same Mizunos for 6 days in a row, I decided yesterday to do a recovery run in the New Balance 1060s. A few hours later I could feel the aching again! I could feel a knot on the outside of my calf a few inches below the knee. Fortunately I have the experience to spot the danger signs and managed to massage it out.
This morning, my leg is moving OK, but I can still feel a bit of fatigue in my legs. The massage has helped. I'm hoping the 20 miles goes OK, but with hindsight I should not have used the 1060s yesterday.
The problem muscle is the peroneus longus. It's the long muscle/tendon down the side of the leg which goes round the ankle and on to the big toe. If you press down with the big toe, this is the muscle used - you can feel this by placing your hand on the outside of your calf as you push with your big toe. I'm thinking there is some sort of overpronation device in the shoe which is trying to lift the ball of the foot or big toe and straining the peroneus longus. When you look at the shoes they have a lump of asymmetric orange rubber across the ball of the foot. I'm told they're neutral, but I'm not so sure!
Hopefully, I won't be reporting back later that the 20-miler has caused problems. If I had set out on the run with the knot in the muscle though, I would have strained the muscle or tendon. Having massaged it out I will hopefully be OK.
I guess I'm going to have to find yet another make of shoes!
I just can't get used to the New Balance 1060s I mentioned in that post. It seemed that every time I used them they'd strain the outsides of my calves - the peroneus longus. I wasn't sure at first as I was using them on recovery runs during a period of increasing mileage, so couldn't be sure the aching was directly connected to the shoes. I stopped using them for a few weeks and everything settled down.
This week is a big mileage week - 70 miles if I do today's 20-miler as planned - but my legs were feeling good. For some reason, probably the fact that I'd used the same Mizunos for 6 days in a row, I decided yesterday to do a recovery run in the New Balance 1060s. A few hours later I could feel the aching again! I could feel a knot on the outside of my calf a few inches below the knee. Fortunately I have the experience to spot the danger signs and managed to massage it out.
This morning, my leg is moving OK, but I can still feel a bit of fatigue in my legs. The massage has helped. I'm hoping the 20 miles goes OK, but with hindsight I should not have used the 1060s yesterday.
The problem muscle is the peroneus longus. It's the long muscle/tendon down the side of the leg which goes round the ankle and on to the big toe. If you press down with the big toe, this is the muscle used - you can feel this by placing your hand on the outside of your calf as you push with your big toe. I'm thinking there is some sort of overpronation device in the shoe which is trying to lift the ball of the foot or big toe and straining the peroneus longus. When you look at the shoes they have a lump of asymmetric orange rubber across the ball of the foot. I'm told they're neutral, but I'm not so sure!
Hopefully, I won't be reporting back later that the 20-miler has caused problems. If I had set out on the run with the knot in the muscle though, I would have strained the muscle or tendon. Having massaged it out I will hopefully be OK.
I guess I'm going to have to find yet another make of shoes!
Tuesday, January 10, 2006
Weekly summary - 14 weeks to go
A good week! Well in control. I'm clocking up some major mileage and my legs feel fine. I hope it continues!
| Monday | Rest | ||
| Tuesday | 8.7 miles | Drift test 1.5 mile laps steady | |
| Wednesday | 14 miles | slow run 9:55/mile 115bpm 66%MHR | Felt good! - better than expected after a hard Tuesday |
| Thursday | 7 miles | Slowish recovery | Club run with Shelly - always difficult keeping slow in company |
| Friday | 11 miles | 6 miles a.m. 5 miles p.m. with drills + strides | |
| Saturday | Rest | ||
| Sunday | 8.2 miles | Stubbington 10k + warm up | |
| Total | 48.9 miles |
Sunday, January 08, 2006
Stubbington 10k
In many ways that was a rerun of the Hayling 10: 3°C, drizzle, and I got stitch from half way! This stitch thing is becoming a habit of mine. This time I'd done more core strength work, and maybe it helped: the stitch wasn't nearly as bad, and was higher up - central under the sternum - easier to run through. I had less breakfast this time, paced it better, but still it got me. Maybe I'm not doing enough fast work? I wish I knew. I'll carry on with the core work, as I'm sure that will help.
Right. Having got the moaning out of the way, I had a really good run. I knocked over 3 minutes off my PB with a time of 45:44. I was the 4th of our team over the line, so didn't score league points for the 'A' team, but I think that means we will have scored well with Gina, Ruth and Shelly up ahead. The 'B' team should have done fairly well. Our club had over 40 runners: a huge number for such a small club. This is after the Hampshire cross country championships yesterday. Well done team!
The weather was miserable: cold and damp - sleety drizzle, but I was OK with just vest, shorts and gloves. I guess I generate more body heat than I used to! Maybe it's the cold that is causing the stitch? I didn't feel like I needed an extra layer on my torso though.
I ran the first 4 miles with young Richard attached to my shoulder (another similarity to the Hayling 10). At 4 miles I slowed momentarily, and he slowed too, but as he was clearly quite fresh I yelled at him: "Push on!". He did exactly that and finished well ahead of me, overtaking 2 of our team. He got a really good time, something I'd like to take some credit for, as I made sure he didn't go out too quickly. Maybe though, he should have gone out quicker, as he ran a very quick last 2 miles. Oh dear! Maybe I slowed him too much at the beginning? Naughty me!
My time indicates I'm getting closer to that 3:30 marathon target. The Runner's World calculator has me at 3:30. The Macmillan calculator has me at 3:34. This is without a taper: I had a big mileage week, but just took a rest day yesterday. I think I should be pleased!
Here's the data:
Right. Having got the moaning out of the way, I had a really good run. I knocked over 3 minutes off my PB with a time of 45:44. I was the 4th of our team over the line, so didn't score league points for the 'A' team, but I think that means we will have scored well with Gina, Ruth and Shelly up ahead. The 'B' team should have done fairly well. Our club had over 40 runners: a huge number for such a small club. This is after the Hampshire cross country championships yesterday. Well done team!
The weather was miserable: cold and damp - sleety drizzle, but I was OK with just vest, shorts and gloves. I guess I generate more body heat than I used to! Maybe it's the cold that is causing the stitch? I didn't feel like I needed an extra layer on my torso though.
I ran the first 4 miles with young Richard attached to my shoulder (another similarity to the Hayling 10). At 4 miles I slowed momentarily, and he slowed too, but as he was clearly quite fresh I yelled at him: "Push on!". He did exactly that and finished well ahead of me, overtaking 2 of our team. He got a really good time, something I'd like to take some credit for, as I made sure he didn't go out too quickly. Maybe though, he should have gone out quicker, as he ran a very quick last 2 miles. Oh dear! Maybe I slowed him too much at the beginning? Naughty me!
My time indicates I'm getting closer to that 3:30 marathon target. The Runner's World calculator has me at 3:30. The Macmillan calculator has me at 3:34. This is without a taper: I had a big mileage week, but just took a rest day yesterday. I think I should be pleased!
Here's the data:
| Lap (km) | Lap time | Mile pace | bpm |
|---|---|---|---|
| 1 | 4:31 | 7:16 | 141 |
| 2 | 4:51 | 7:48 | 148 |
| 3 | 4:23 | 7:03 | 152 |
| 4 | 4:42 | 7:34 | 153 |
| 5 | 5:14 | 8:25 | 154 |
| 6 | 4:07 | 6:38 | 152 |
| 7 | 4:33 | 7:20 | 155 |
| 8 | 4:34 | 7:21 | 158 |
| 9 | 4:28 | 7:12 | 158 |
| 10 | 4:16 | 6:52 | 160 |
| Overall | 45:44 | 7:22 | 153 |
Tuesday, January 03, 2006
Drift test
I did another drift test tonight. The results are on a par with my pace just before Cardiff, which is a little frustrating as I am always looking for signs of improvement. However, I was tired after my 70-mile week and it took me a long time to warm up and feel comfortable, whereas for the pre-Cardiff test I was well rested. Am I plateauing, or should I be pleased that I can get such results 2 days after a hilly 18-miler?
Here are the results:
And here's the one I did on Sept 16th 2005 prior to Cardiff, for comparison:
Here are the results:
| Lap | Lap time | Mins/mile | bpm |
|---|---|---|---|
| 1 | 12:11 | 8:07 | 135 |
| 2 | 12:10 | 8:06 | 139 |
| 3 | 12:02 | 8:01 | 142 |
| 4 | 11:57 | 7:58 | 143 |
And here's the one I did on Sept 16th 2005 prior to Cardiff, for comparison:
| Lap | Lap time | Mins/mile | bpm |
|---|---|---|---|
| 1 | 12:04 | 8:03 | 134 |
| 2 | 12:00 | 8:00 | 139 |
| 3 | 12:03 | 8:02 | 141 |
| 4 | 12:12 | 8:08 | 141 |
Monday, January 02, 2006
Weekly summary - 15 weeks to go
I often end up feeling more tired during a week off work, with all the extra activity (and driving!), but I felt a little more in control this week. Despite the coldest spell for years - a day time max of -2 midweek, I felt on top of things, resulting in one of my highest weekly totals. I did get some soreness in my left adductors - no doubt due to all the running on the righthand side of highly cambered country lanes - but my legs soon recovered.
Stubbington 10k next weekend, so a bit of a cut-back mini-taper next week.
Stubbington 10k next weekend, so a bit of a cut-back mini-taper next week.
| Monday | 10 miles | 6 a.m. 4 p.m. | A little hungover for the morning session! |
| Tuesday | 9.0 miles | Tempo run - 3 miles at 7:40ish, last mile 7:41, 149bpm 86%MHR | Very icy - quite an effort to stay on pace |
| Wednesday | 12.5 miles | slow run over hilly terrain | Felt good, but got a touch of stitch |
| Thursday | 4.9 miles | Easy recovery | Very cold -3C |
| Friday | 10.2 miles | Slow run 64%MHR | Feeling tired after 4 hour drive |
| Saturday | 5 miles | Easy recovery | Early morning pre-breakfast - hungry! |
| Sunday | 18 miles | Long run over 300ft hill 9:35/mile 121bpm 70%MHR | A little tired but enjoyed the long downhill section at 7:30/mile |
| Total | 69.6 miles |
Subscribe to:
Posts (Atom)
