Thursday, 27 November 2008

Tempo Run

Had a good run tonight after my days rest yesterday. Idea was a short tempo run, based on a HR of 170bpm. That was the plan at least. A few mins into the run, I was over that limit and going strong so just went for it. I wasn't going flat out, just comfortably hard.

My 4km pace was pretty good (by my standards) doing the distance in 21m 53s (average pace of 5m 28s). Made it home (after a brief walk and a leisurely jog) in 31m 15s (5m 40s average). Average HR was 175bpm.

My next goal for this sort of run will probably be the 5km mark, but there's another obvious milestone...doing the whole 5.52km in less than 30 mins! Now that will be tough, given the idea isn't to go flat out :)

Where are my cankles (sic) gone??

Cankle n. A fusion of the words “calf” and “ankle,” a cankle is a very thick ankle - one which appears to be a continuation of the calf itself.

For the last few years, I've had swollen ankles which I'd put down to injuring them playing football. I used to wear some ankle supports they'd gotten so weak and I guess the swelling was just a result of that. I never really had cankles, as I've quite large calves, but I guess the idea is the same.

Anyways, I've noticed lately that I seem to have ankles again. Must be a product of the weight loss and probably a strengthening of the ankle muscles due to all the running I've been doing. Getting my old ankle injury sorted out also probably helped.


Bit sore and stiff today after the long run last night. Guess that's to be expected somewhat. The main area of stiffness is my left's amazing how much that muscle does that you don't realise until it's sore.

Anyways, went for a gentle swim at lunch and that was about it. A few weeks back I would have done a fast-ish run, but I'm just not up for it today...going to listen to the body.

Wednesday, 26 November 2008

Longest run...not quiet

Made sure I was going to go out for a run this evening after being quite slack in recent weeks. It was pretty cold around here, but in a "fresh" sort of way if that makes sense. I often find it easier to run when it's like that, as opposed to when it's just plain cold.

Aim for the run was my normal Tuesday long-slow run. Started off trying to keep my HR in the mid 150's, but the cap was set at 160bpm. Kept to that level pretty well, which hasn't been the norm of late and I was soon counting down the km's. In the back of my mind I'd a figure of 16km for the run, if all things went well, which I'm glad to say they did.

Last few km, I really just wanted to get home so let the HR up a bit which had a little bit of impact on my pace. My left hip started to hurt slightly, along with the arch of my right foot, nothing major though. I was actually thinking of going for over 17km when common sense prevailed and took the turning to take me home in 16.57km. Not quite my longest run (had I known \ remembered this, would have definitely done that extra bit), but slightly faster pace.

Total time was 1hr 51m 54s, average pace 6m 45s per km, average HR 161bpm. I'm a bit stiff now...probably be a lot worse in the morning.

Monday, 24 November 2008

New Swimming PB

Done 400m in the pool on Friday in 20m 12s. Tough going and last 100m had very little form \ technique. Just going to do one all-out session per week, rest of time will focus on technique. Can't really say it's getting easier though.

Wednesday, 19 November 2008

Today I did...

Half an hour of easy stuff in the pool, which included a fair bit of messing around in the deep end.

Got back after work and went out for a big lap around the block. My left calf was a little stiff from last nights run, so decided to take it easy. HR varied between 160-170bpm and finished off with a quick 200m to finish.

Overall distance was 6.93km in 43m 14s (6m 14s / km) with an average HR of 164bpm. I'm definitely getting closer to that golden milestone of 6m / km for the 160bpm (or so) average HR. Obviously, for a 2hr HM, it needs to get down to 5m 40s / km, but HR shouldn't be limited then.

Tuesday, 18 November 2008

New Swimming PB

I also made it to the pool this lunchtime for a swim. Managed a 400m PB of 22m 45s or so and squeezed in 500m in the 30 mins I was in the pool. Not bad considering a month a go it took me the same time to do 400m.

Back on track

After two chunky kit-kats (out of three for the day), along with a heap of biscuits, I figured I'd better get out for a run this evening. Didn't fancy killing myself like my last run, so I lowered the HR limit on the Garmin to 160bpm and set of at a nice easy pace. Didn't have a set distance in mind, was thinking 5km minimum, 10km max.

Felt quite good for the most part, though was struggling to keep the HR in check. By 4km in I was up around the 170bpm mark, so decided to go by feel from there. Also decided around this point to go for 10km.

Overall, the run went well. Once I got to 7km, I went for home as hard as I could. Because of that, the last 3.65km were under 6 min km's which I'm pretty happy with. Thought I was going to throw up at the end though, but guess thats the signature of a good session.

Stats: 9.65km in 59m 24s (10km PB pace). Average HR: 169bpm

Monday, 17 November 2008

Last few days

Done hardly anything...enough said.

Going to get the finger out this week though. Was at the pool at lunch today for the first time since my hols. I've changed my shorts to speedo's, more like boxers though than briefs. Don't know if it's that, but I seemed to be finding it easier today. Didn't keep track of the distance or time though.

Plan is for a few nights running now, going to take it easy though. Don't want a repeat of my last run.

Thursday, 13 November 2008

First run after the holidays...

Despite almost talking myself out of it on a few occassions, I got out for my first run in a few weeks. The plan all day was to have a nice easy run, just to ease myself back into the swing of things. That idea went out the door pretty soon though, as I found myself bombing down the road, thinking I'm just going to go for it.

I actually felt surprisingly good, a little stiff, but not too bad all the same. I was purposely not looking at my watch for any times or splits, just having an odd glance at my HR. I had set the HR alarm for 170bpm, but was over that 1km in, so just ignored it from there.

Everything was going fine until 3km in where I got some "bowel" cramps...honestly thought I was going to embarrass myself there and then. Stopped, took a few deep breaths in and it passed, so I set off again. I also had a quick look at my watch and I was on a record pace. Got about 100m down the road and it happened again. Run was more or less over from there.

Made it back and had a look at the times...I still managed 5km in 29m 54s, which is still good going for me (considering I've only done a handful of sub-30 5kms). The first 3km in 15m 40s was actually my fastest 3km ever. Oh well...maybe next time I'll last the distance.

Wednesday, 12 November 2008

12th Nov Weigh In

02/01: 115.64kg
01/02: 113.79kg
03/03: 114.04kg
01/04: 114.39kg
01/05: 112.37kg
03/06: 110.13kg
01/07: 108.34kg
01/08: 105.01kg
01/09: 104.17kg
01/10: 104.87kg
12/11: 104.35kg

Half a kg reduction, which considering that I've been on holidays for two weeks isn't too bad. I'm still a bit disappointed though, as I had been down to 103.5kg at one point. Oh well.

I haven't really been looking after what I've been eating since getting back from Cuba...mainly because the food was pretty poor over there and I'd made up a list of things I wanted when I got back to the UK.

Back from hols

Got back on Monday from two easy weeks in Cuba. Went on a hiking holiday and had a great time. Talk about a totally different place.

I thought my backpack was going to be overweight when I was checking in, but was pleasantly surprised to see that it weighed in at just over 16kg. That really hit home how much weight I've lost in the last two peak weight was 126kg while my current weight is 105kg...lugging that extra weight up those hills would have been a real pain!

The walks \ hikes themselves were pretty good and not overly tough for the most part (averaged 5/6 hours I'd say). Some great scenery, including some good opportunities for some swimming in natural pools and waterfalls.

The highlight of the trip, if you could call it that, was Pico Tourqino, the highest mountain in Cuba, standing at 1970m. This was done over two days, staying the night in between at a mountain hut (1300m)...the hike to here took about 6hrs and was pretty tough. The ascent was the following day (about 3hrs) and then started the toughest part of the whole thing...a 6-7 hour descent to sea level. Legs were absolutely shattered after that.

Back to some serious work now.