Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Tuesday, 18 October 2011
I've entered a run
11th March, two weeks before getting married, I'll be doing the Cambridge Half Marathon. It'll be the first serious run I'll have done in about two years. Main aim is to lose some weight which is off the scales right now.
Saturday, 26 September 2009
W6KW#2 - Tempo Run
Six weeks to go to the marathon on Sunday - definitely starting to get a bit nervous. Tonights run called for
I picked the pace up over the next few km's and was feeling good - I was considering pushing for a 5km pb, but decided against it about 4km in and eased off a bit. Thankfully the run up to around 6km was out of town (given it was after 10km on a Friday night and the students seem to be back in Cambridge for the new term).
Running through town was actually a bit tough - I usually find it a bit easier as there's generally people milling around, stuff happening, etc., compared to the quieter roads I start off on. However, tonight went the opposite way - too many people, drunk, on phones (and hence not looking where they're going), spilling out onto the road, being cheered on by muppets, etc., etc.!
So like I say, the last two miles were tough but thankfully kept the pace up and finished up doing 10.12km in 56m 36s (5m 36s per km) - for anyone that's been following this blog for a bit might realise that's easily a new (unofficial) PB. Not sure what my previous PB was (official or unofficial) but I'm happy to say this comfortably beats it - I crossed the 10km mark according to ST in 55m 54s - I definitely think a 55 minute 10k is on the cards at some stage.
- 1 mile easy
- 5 miles medium tempo (9m 28s per mile)
I picked the pace up over the next few km's and was feeling good - I was considering pushing for a 5km pb, but decided against it about 4km in and eased off a bit. Thankfully the run up to around 6km was out of town (given it was after 10km on a Friday night and the students seem to be back in Cambridge for the new term).
Running through town was actually a bit tough - I usually find it a bit easier as there's generally people milling around, stuff happening, etc., compared to the quieter roads I start off on. However, tonight went the opposite way - too many people, drunk, on phones (and hence not looking where they're going), spilling out onto the road, being cheered on by muppets, etc., etc.!
So like I say, the last two miles were tough but thankfully kept the pace up and finished up doing 10.12km in 56m 36s (5m 36s per km) - for anyone that's been following this blog for a bit might realise that's easily a new (unofficial) PB. Not sure what my previous PB was (official or unofficial) but I'm happy to say this comfortably beats it - I crossed the 10km mark according to ST in 55m 54s - I definitely think a 55 minute 10k is on the cards at some stage.
Thursday, 24 September 2009
W7KW#3 - Long Run
Plan for last weekends run called for 13 miles at my marathon pace + 15s per mile (approx 10m 25s or 6m 31s per km). For various reasons, I didn't get a chance to go out for a run until this evening, which isn't really good enough, but that's life.
I'd been out for a cycle at lunch as well, but was determined to get at least 10 miles in this evening, ideally beating my 1hr 50m non-stop run last week and \ or it's 11.25 mile distance. Ideally, I'd run the full 13 miles or at least 20km if possible.
Set off deliberately slow to try and achieve these aims and thankfully did. Really started to struggle (mentally more than physically) after 40 mins or so. Really tried to play mind games with myself to spur myself on - the one I settled on was splitting the run into 3 x 40 minute chunks:
Still, quite happy with the run. Ran through some nice areas of Cambridge that I hadn't seen before - Claire College in particular, very nice at night. Can't find a pic online but I'll defo be going that way again.
Overall done 18.57km in 2hrs 01m (avg. 6m 31s per km - bang on target).
I'd been out for a cycle at lunch as well, but was determined to get at least 10 miles in this evening, ideally beating my 1hr 50m non-stop run last week and \ or it's 11.25 mile distance. Ideally, I'd run the full 13 miles or at least 20km if possible.
Set off deliberately slow to try and achieve these aims and thankfully did. Really started to struggle (mentally more than physically) after 40 mins or so. Really tried to play mind games with myself to spur myself on - the one I settled on was splitting the run into 3 x 40 minute chunks:
- first "easy" one - knew I could easily do the time \ distance - absolutely no challenge
- second "tough" one - tough in the sense it's be the most boring section. It starts getting tougher, but been there, done it all before.
- third "goal" one - the last 40 mins which was where the sessions goals are - getting used to being on the feet for a long time.
Still, quite happy with the run. Ran through some nice areas of Cambridge that I hadn't seen before - Claire College in particular, very nice at night. Can't find a pic online but I'll defo be going that way again.
Overall done 18.57km in 2hrs 01m (avg. 6m 31s per km - bang on target).
Saturday, 19 September 2009
W7KW#2 - Tempo Run
The plan called for 10 miles at PMP (projected marathon pace) which is 10m 13s per mile. I got back from work a bit late and was a bit hungry, so a 1hr 40m run didn't really appeal, so I left the house thinking I'd give it a go and see how I got on.
Set off at a pretty fast pace, initially aiming to do two miles fast, followed by an easy mile and repeat as necessary. First two miles went great, averaging 8m 56s for the distance. Dropped back the pace a bit, but still took 9m 32s for the next mile before upping it again.
Mile four was pretty tough (9m 01s) and I finally cracked half way though mile five - I came to a darkish section and just decided to stop. It's a bit disappointing, but still happy enough with the run up to that (7.43km in 42m 27s - 9m 9s per mile).
A brief walk and I cracked on again. This time the aim was to keep the pace up and decide when I got close to home whether to extend the run a bit. In the end, I settled for a 10.09km run (which got me to my doorstep) in 58m 05s - another sub 1hr 10k! Garmin reckoned I crossed the 10km point at 57m 36s, so don't think it's quite a PB but very close.
Set off at a pretty fast pace, initially aiming to do two miles fast, followed by an easy mile and repeat as necessary. First two miles went great, averaging 8m 56s for the distance. Dropped back the pace a bit, but still took 9m 32s for the next mile before upping it again.
Mile four was pretty tough (9m 01s) and I finally cracked half way though mile five - I came to a darkish section and just decided to stop. It's a bit disappointing, but still happy enough with the run up to that (7.43km in 42m 27s - 9m 9s per mile).
A brief walk and I cracked on again. This time the aim was to keep the pace up and decide when I got close to home whether to extend the run a bit. In the end, I settled for a 10.09km run (which got me to my doorstep) in 58m 05s - another sub 1hr 10k! Garmin reckoned I crossed the 10km point at 57m 36s, so don't think it's quite a PB but very close.
Tuesday, 15 September 2009
W8KW#3 - Long Run
Once again, failed to get out for a (long) run at the weekend, so defaulted to Monday night. Plan for the long run was 16 miles at MP + 30-45s, so for me that's 10m 43s to 10m 58s per mile.
Set off, same as last week determined not to look at the Garmin for as long as possible. Another tactic I used was to take a different route than normal, so I didn't know the distances at certain landmarks just to keep me on my toes. As I wasn't using the GPS, just set off at what felt like a normal pace and let the body dictate.
The route was pretty un-inspiring, pretty much flat as a pancake and with some dodgy paths and no lights in places (as I was heading out of Cambridge between villages). I almost ate path on two occasions but thankfully avoided any serious problems.
First glance at the watch was when I got back into Cambridge - I'd figured I'd done a nice distance and basically needed to decide if I needed to start heading for home or to extend the run! I was absolutely disgusted to note that I'd only clocked up a little under 8 miles. The only upside to that was that I'd actually done it at quite a good pace - averaging 9m 33s per mile, considerably faster than my target pace.
Things started to get a bit tougher after this, with the miles clocking up agonisingly slow - I kept making deals with myself, hoping \ willing myself to the 13.1 mile mark and a non-stop half marathon. In the end, I ended up doing 11.25 miles before stopping (1hr 50m), still a non-stop PB.
My pace was slowing down a fair bit though but I was still looking at a HM PB - I started into a run \ walk and eventually crossed the HM mark at 2hrs 11m 28s - 92s faster than my Reading Half Marathon PB. I'm pretty sure with other runners and a crowd, I could do better :)
Struggled on until 15 miles but called it a night at that point - I was pretty tired and starting to get miserable (runners nipple!).
Overall: 15 miles, 2hrs 35m 26s (10m 18s per mile)
Set off, same as last week determined not to look at the Garmin for as long as possible. Another tactic I used was to take a different route than normal, so I didn't know the distances at certain landmarks just to keep me on my toes. As I wasn't using the GPS, just set off at what felt like a normal pace and let the body dictate.
The route was pretty un-inspiring, pretty much flat as a pancake and with some dodgy paths and no lights in places (as I was heading out of Cambridge between villages). I almost ate path on two occasions but thankfully avoided any serious problems.
First glance at the watch was when I got back into Cambridge - I'd figured I'd done a nice distance and basically needed to decide if I needed to start heading for home or to extend the run! I was absolutely disgusted to note that I'd only clocked up a little under 8 miles. The only upside to that was that I'd actually done it at quite a good pace - averaging 9m 33s per mile, considerably faster than my target pace.
Things started to get a bit tougher after this, with the miles clocking up agonisingly slow - I kept making deals with myself, hoping \ willing myself to the 13.1 mile mark and a non-stop half marathon. In the end, I ended up doing 11.25 miles before stopping (1hr 50m), still a non-stop PB.
My pace was slowing down a fair bit though but I was still looking at a HM PB - I started into a run \ walk and eventually crossed the HM mark at 2hrs 11m 28s - 92s faster than my Reading Half Marathon PB. I'm pretty sure with other runners and a crowd, I could do better :)
Struggled on until 15 miles but called it a night at that point - I was pretty tired and starting to get miserable (runners nipple!).
Overall: 15 miles, 2hrs 35m 26s (10m 18s per mile)
Monday, 14 September 2009
W8KW2 - Tempo Run
Going to keep this one short as it was a bit of a disaster. Knew I'd struggle to get out for a run on Friday evening, so I set out at lunchtime for this session. Lovely day and the plan was
Distance: 3.74km
Time: 22m 05s
Pace: 5m 54s per km
- 1 mile easy (10m 43s pace)
- 4 miles at medium tempo (9m 28s)
- 1 mile easy
Distance: 3.74km
Time: 22m 05s
Pace: 5m 54s per km
Tuesday, 8 September 2009
W9KW#3 - Long run
Missed out on the tempo session on Thursday as I was absolutely up the walls at work at the end of last week - probably should still have went for a run, especially as a form of stress release but didn't get a chance! Was flat out tidying up the house and my room on Saturday, as I'm moving out at the end of the month, so no long run on Saturday - motivation was starting to lull and basically crashed on Sunday, not getting out of bed until late.
So managed to get out Monday for the first run in almost a week - going out the door, I was in two minds between a short jog and trying to do the long run I'd missed at the weekend. I've actually changed to the FIRST's "First Marathon" for the long runs as I was really struggling with their normal plan. This called for a 12 mile run at MP + 20s per mile (~ 10m 35s per mile) instead of 18 miles at MP + 30s.
Felt good after the first few miles (don't know how far as I was playing a mind game with myself - tried to not look at time \ distance until I absolutely HAD to stop) and took a different route than usual, running directly out of Cambridge, which I figured would force me to have to run back (or be out on the road all night). I'd set myself an "ideal" turnaround point which had a few other landmarks where I could quite happily turn-around and aim to better next time on the course - in the end, I made it about 60% towards my ideal point and turned around.
Run after this was a bit of a struggle - I probably ran another 1.5 miles before I stopped for the first time - 7.7 miles in and 1hr 21m's. I was a little disappointed with the distance \ time and the run home from there was a bit of a struggle - plenty of run \ walking. I seem to be really struggling at the moment with the mental toughness of the long run - whether its boredom (I don't feel particularly bored), the lack of a running partner or just plain fatigue I don't know.
One thing that really annoys me is that I can happily run a comparable distance to the 7.7 miles at a quicker pace without too much problem - my last tempo run was 8.25 miles at 9m 42s pace! OK, it was extremely tough and there's no way I could keep that up for another 18 miles but surely I should be feeling a lot better on the slower runs!
Anyways, enough whinging - here's a Sport Tracks screenshot with splits and route.
So managed to get out Monday for the first run in almost a week - going out the door, I was in two minds between a short jog and trying to do the long run I'd missed at the weekend. I've actually changed to the FIRST's "First Marathon" for the long runs as I was really struggling with their normal plan. This called for a 12 mile run at MP + 20s per mile (~ 10m 35s per mile) instead of 18 miles at MP + 30s.
Felt good after the first few miles (don't know how far as I was playing a mind game with myself - tried to not look at time \ distance until I absolutely HAD to stop) and took a different route than usual, running directly out of Cambridge, which I figured would force me to have to run back (or be out on the road all night). I'd set myself an "ideal" turnaround point which had a few other landmarks where I could quite happily turn-around and aim to better next time on the course - in the end, I made it about 60% towards my ideal point and turned around.
Run after this was a bit of a struggle - I probably ran another 1.5 miles before I stopped for the first time - 7.7 miles in and 1hr 21m's. I was a little disappointed with the distance \ time and the run home from there was a bit of a struggle - plenty of run \ walking. I seem to be really struggling at the moment with the mental toughness of the long run - whether its boredom (I don't feel particularly bored), the lack of a running partner or just plain fatigue I don't know.
One thing that really annoys me is that I can happily run a comparable distance to the 7.7 miles at a quicker pace without too much problem - my last tempo run was 8.25 miles at 9m 42s pace! OK, it was extremely tough and there's no way I could keep that up for another 18 miles but surely I should be feeling a lot better on the slower runs!
Anyways, enough whinging - here's a Sport Tracks screenshot with splits and route.
Tuesday, 1 September 2009
W8KW#1: Intervals
Well, it's the first of September - exactly two calendar months to New York! Pouring rain and getting home late from work this evening had me inclined to stay in, but the reality that I've done little over the last two weeks coupled with the T-2 months mark forced me out the door into the rain.
Last two weeks have been pretty poor training wise, mainly due to me being back in Ireland for the last two weekends. Weather at home has been pretty miserable and the roads around my home place aren't really ideal for running - I'm more likely to get run down by a tractor going at high speed around a blind turn.
So back to the UK today and back to my usual routine. I'd assumed there was 8 weeks left (= 2mths) but just after checking the calendar and there's actually 9! Yippee, an extra weeks training :) I done the Key Workout from week 8 tonight which entailed:
Last two weeks have been pretty poor training wise, mainly due to me being back in Ireland for the last two weekends. Weather at home has been pretty miserable and the roads around my home place aren't really ideal for running - I'm more likely to get run down by a tractor going at high speed around a blind turn.
So back to the UK today and back to my usual routine. I'd assumed there was 8 weeks left (= 2mths) but just after checking the calendar and there's actually 9! Yippee, an extra weeks training :) I done the Key Workout from week 8 tonight which entailed:
- 20 min warmup @ 10m 43s per mile
- 1 mile @ 8m 35s per mile + 3 min recovery
- 2 miles @ 8m 40s per mile + 4 min recovery
- 2 x 800m @ 8m 20s per mile + 1 min recovery
- 10 min warmdown
Monday, 24 August 2009
W9KW#1 - Interval
Done this session last Tuesday, but only got a chance to upload it now. Session was a twenty minute warmup, followed by two sets of 6 x 400m with 1m 30s rest between intervals and 2m 30s between the sets.
It was an absolute killer session - I found the fifth interval the toughest for some reason, only doing 1m 30s and almost throwing up \ fainting! Still managed to pull through the lot (considering I thought I'd call it a day if I got to #6 after the first one), which I was happy with.
Was back in Ireland on Thursday for Gael Force 2009, so between the travelling and catching up at home, didn't get out for the tempo session. Will repeat Week 9 this week (I'm off to Ireland again on Thursday) but I'm out of spare weekends, so have to ensure I get out for the runs!
It was an absolute killer session - I found the fifth interval the toughest for some reason, only doing 1m 30s and almost throwing up \ fainting! Still managed to pull through the lot (considering I thought I'd call it a day if I got to #6 after the first one), which I was happy with.
Was back in Ireland on Thursday for Gael Force 2009, so between the travelling and catching up at home, didn't get out for the tempo session. Will repeat Week 9 this week (I'm off to Ireland again on Thursday) but I'm out of spare weekends, so have to ensure I get out for the runs!
Monday, 17 August 2009
W10KW#3 - Long run
This weeks long run was down for a relatively easy 13 miles at 10m 28s per mile. Relatively easy in the sense that it's short in comparison to the 20 milers I've supposed to been doing over the last few weeks (and failing miserably). It's that "relatively" word that's the issue though...
Once again, an early start on Saturday morning - I was out the door around 7am. Nice morning for running and I decided not to bring the Camelbak. Parked the car up outside a friends house and set off around 7.30am, on a new route just for a change. Fortunately, the majority of the run was downhill (actually it was really just the first mile or so - the rest was flat). Everything was going well until about 3 miles in and I got slightly lost but soon found my way.
Another slight wander of the track shortly after didn't help, but overall, things were going well up to around 7.5 miles in - pace was slowing but I was still ahead of the target pace. I was struggling a bit here and decided to stop at a (donout) shop for some water - I was seriously tempted to have breakfast there :)
After the water, struggled on, but I'd got a bit stiff and it was a real struggle. Fought numerous mental battles with myself to push out to the 13 miles, but eventually called it a day after 12.2 miles. I'm actually happy enough with the run, but it obviously could have been better - I think if I'd carried on for the full half marathon distance, it would have been my second fastest HM time!
Total distance: 19.62km
Total time: 2hrs 15m 38s
Average pace: 6m 55s per km
Once again, an early start on Saturday morning - I was out the door around 7am. Nice morning for running and I decided not to bring the Camelbak. Parked the car up outside a friends house and set off around 7.30am, on a new route just for a change. Fortunately, the majority of the run was downhill (actually it was really just the first mile or so - the rest was flat). Everything was going well until about 3 miles in and I got slightly lost but soon found my way.
Another slight wander of the track shortly after didn't help, but overall, things were going well up to around 7.5 miles in - pace was slowing but I was still ahead of the target pace. I was struggling a bit here and decided to stop at a (donout) shop for some water - I was seriously tempted to have breakfast there :)
After the water, struggled on, but I'd got a bit stiff and it was a real struggle. Fought numerous mental battles with myself to push out to the 13 miles, but eventually called it a day after 12.2 miles. I'm actually happy enough with the run, but it obviously could have been better - I think if I'd carried on for the full half marathon distance, it would have been my second fastest HM time!
Total distance: 19.62km
Total time: 2hrs 15m 38s
Average pace: 6m 55s per km
Thursday, 13 August 2009
W10KW#2 - Tempo Run
Easiest way to describe tonight's run is that I'm back on track. Plan for tonight was as follows:
1 mile warmup \ warmdown @ 10m 43s per mile
6 miles long tempo pace @ 9m 38s per mile
After abandoning my W10KW#1 session on Tuesday night, I was a bit worried about tonight's session - it had a make-or-break feel to it. Decided on a change of tact, bringing my running gear into work with me, for an evening run after work (went to the pool at lunch).
It was a lovely evening for a run - one of the nicest evenings we've had in a while. Set off on a nice back route, kinda of across the fields (well between) to a neighbouring village, then a nice run along a perfectly smooth cycle track.
Next bit of the run was pretty interesting - I ran down part of the yet to be opened guided bus route between Cambridge and St. Ives. Pretty cool but wouldn't fancy it when it's opened (though I believe there'll be a cycle track alongside).
Overall, kept a good pace for the most part - had to stop 6.5 miles in briefly as I was struggling and again once I'd completed the tempo part, but finished the warmdown (was considering skipping it). Overall, pretty happy.
1 mile warmup \ warmdown @ 10m 43s per mile
6 miles long tempo pace @ 9m 38s per mile
After abandoning my W10KW#1 session on Tuesday night, I was a bit worried about tonight's session - it had a make-or-break feel to it. Decided on a change of tact, bringing my running gear into work with me, for an evening run after work (went to the pool at lunch).
It was a lovely evening for a run - one of the nicest evenings we've had in a while. Set off on a nice back route, kinda of across the fields (well between) to a neighbouring village, then a nice run along a perfectly smooth cycle track.
Next bit of the run was pretty interesting - I ran down part of the yet to be opened guided bus route between Cambridge and St. Ives. Pretty cool but wouldn't fancy it when it's opened (though I believe there'll be a cycle track alongside).
Overall, kept a good pace for the most part - had to stop 6.5 miles in briefly as I was struggling and again once I'd completed the tempo part, but finished the warmdown (was considering skipping it). Overall, pretty happy.
Monday, 3 August 2009
July update
July 2009 is probably my best month of training and weigh-loss ever! I guess I'll start off with the weight-loss:
31/07/09: 105.72kg
30/06/09: 108.95kg
29/05/09: 109.40kg
30/04/09: 108.79kg
31/03/09: 108.87kg
27/02/09: 108.62kg
My weight chart stayed green for the ENTIRE month - a first for me!
Training-wise, July consisted of the following (June in brackets):
Cycling: 243.33km (174.86km) - 8hrs 52m (6hrs 48m)
Running: 162.19km (99.24km) - 18hrs 25m (11hrs 03m)
You can probably throw in a few swimming sessions as well, but they're not really done at any intensity.
The main difference as far as I can see is the massive hike in running time and distance - over a 50% increase.
31/07/09: 105.72kg
30/06/09: 108.95kg
29/05/09: 109.40kg
30/04/09: 108.79kg
31/03/09: 108.87kg
27/02/09: 108.62kg
My weight chart stayed green for the ENTIRE month - a first for me!
Training-wise, July consisted of the following (June in brackets):
Cycling: 243.33km (174.86km) - 8hrs 52m (6hrs 48m)
Running: 162.19km (99.24km) - 18hrs 25m (11hrs 03m)
You can probably throw in a few swimming sessions as well, but they're not really done at any intensity.
The main difference as far as I can see is the massive hike in running time and distance - over a 50% increase.
W11KW#3 - Long run
Saturday's run was supposed to be my second 20 miler. It went better than the first, but still got nowhere near completing it. The day started off at 5.30am when I got up for a quick bowl of cereal before going back to bed for another 90 minutes - so far so good. Was out the door around 8am - lovely morning for running - slight drizzle, overcast, cool.
Decided to follow the same route as my "long" run the previous weekend (all 8 miles of it). All was going well until 7 miles in, when I had the most urgent need to get to a toilet. Fortunately, I was only a mile or so from civilisation, so a run \ walk later had me at a local supermarket, taking advantage of their facilities.
Debated at that point calling it quits (cold, wet, miserable, disappointed, etc), but decided to stick with the plan and set off again. I've started listening to my iPhone on the long runs which helps pass the time, but it also leaves me open to the possibility of a call - sure enough, a mile or so into part two of my run and I get a call which I had to take (well - maybe I was looking for an excuse).
Just done another half mile or so and called it quits. Still happy enough with the run, but I seem to be taking the easy option a bit too much these days!
Left the connector for the Garmin in Reading, so no uploading of runs for now.
Decided to follow the same route as my "long" run the previous weekend (all 8 miles of it). All was going well until 7 miles in, when I had the most urgent need to get to a toilet. Fortunately, I was only a mile or so from civilisation, so a run \ walk later had me at a local supermarket, taking advantage of their facilities.
Debated at that point calling it quits (cold, wet, miserable, disappointed, etc), but decided to stick with the plan and set off again. I've started listening to my iPhone on the long runs which helps pass the time, but it also leaves me open to the possibility of a call - sure enough, a mile or so into part two of my run and I get a call which I had to take (well - maybe I was looking for an excuse).
Just done another half mile or so and called it quits. Still happy enough with the run, but I seem to be taking the easy option a bit too much these days!
Left the connector for the Garmin in Reading, so no uploading of runs for now.
Thursday, 30 July 2009
W11KW#2 - Tempo Run
Absolutely great run this evening, despite finishing work late and having an absolute nightmare getting out the door, which I managed a bit after 9pm. Absolutely perfect weather for running, despite some heavy showers earlier in the day.
Plan for this evening was 5 miles at mid-tempo pace (9m 23s per mile). In my eagerness to get out the door, I was belting down the road and the first time I looked at the Garmin was about 1km down the road and I was seeing a pace about a minute faster than the target pace! Decided to keep the tempo up for another bit, as the longer interval sessions were making the first mile seem rather easy.
Got the two miles in and pace hadn't dropped significantly - I was even looking at a 5km. The next mile was pretty tough and pace but passed the 5km mark at 26m 37s - a new PB (previous 27m 30s).
The aim for the following 2 miles was just to stay under the target pace which I did ok, though the last mile wasn't easy. Finished up doing 5.02 miles in 44m 08s which I'm pretty happy with (over 30s faster than target pace).
I was also down at the pool at lunch and done 1000m for the first time ever - done (2 x 5 + 2 x 3 + 2 x 5 + 5 + 4 + 3 + 2) x 25m - sweet.
Plan for this evening was 5 miles at mid-tempo pace (9m 23s per mile). In my eagerness to get out the door, I was belting down the road and the first time I looked at the Garmin was about 1km down the road and I was seeing a pace about a minute faster than the target pace! Decided to keep the tempo up for another bit, as the longer interval sessions were making the first mile seem rather easy.
Got the two miles in and pace hadn't dropped significantly - I was even looking at a 5km. The next mile was pretty tough and pace but passed the 5km mark at 26m 37s - a new PB (previous 27m 30s).
The aim for the following 2 miles was just to stay under the target pace which I did ok, though the last mile wasn't easy. Finished up doing 5.02 miles in 44m 08s which I'm pretty happy with (over 30s faster than target pace).
I was also down at the pool at lunch and done 1000m for the first time ever - done (2 x 5 + 2 x 3 + 2 x 5 + 5 + 4 + 3 + 2) x 25m - sweet.
Monday, 27 July 2009
W12KW#3 - Long Run
If you've been following my long runs over the last few weeks, you're probably starting to notice a pattern! Well this weekends run was good in one sense, but probably bad in the context of the planned run.
The plan for W12KW#3 was 18 miles @ 10m 48s per mile. As usual, the plan was to do it on Saturday, as I'd arranged a cycle on Sunday. Didn't get up particularly early, wasted time hanging around the house, eventually got out for breakfast (around 1.30pm) which consisted of a Panani (dropped half of it :() and Rocky Road which was washed down with a Frappachino in Starbucks - truly the breakfast of champions!
Went and done some shopping in the local running shop (spending a heap of money on nothing in particular), hung around the house a bit more and arranged some dinner with friends at 6.30pm - trouble was that it was now 4.30pm!
So finally resolved to get out and done a nice (slightly hilly) run that I'd seen in the running shop (they've a weekly running group and have a noticeboard). I actually ended up getting a bit lost and probably went around 2 miles out of my way, but it worked out ok in the end. The run itself was on the opposite side of the Thames than I normally run, behind (and above) all the posh houses that overlook the river!
Overall, done 12.9km (just under 8 miles) in 1hr 22m (6m 21s per km (10m 10s per mile)) which I was pleased enough with. I could have certainly done more (time permitting), so despite the shortness of the run, I was still pretty happy with it.
The plan for W12KW#3 was 18 miles @ 10m 48s per mile. As usual, the plan was to do it on Saturday, as I'd arranged a cycle on Sunday. Didn't get up particularly early, wasted time hanging around the house, eventually got out for breakfast (around 1.30pm) which consisted of a Panani (dropped half of it :() and Rocky Road which was washed down with a Frappachino in Starbucks - truly the breakfast of champions!
Went and done some shopping in the local running shop (spending a heap of money on nothing in particular), hung around the house a bit more and arranged some dinner with friends at 6.30pm - trouble was that it was now 4.30pm!
So finally resolved to get out and done a nice (slightly hilly) run that I'd seen in the running shop (they've a weekly running group and have a noticeboard). I actually ended up getting a bit lost and probably went around 2 miles out of my way, but it worked out ok in the end. The run itself was on the opposite side of the Thames than I normally run, behind (and above) all the posh houses that overlook the river!
Overall, done 12.9km (just under 8 miles) in 1hr 22m (6m 21s per km (10m 10s per mile)) which I was pleased enough with. I could have certainly done more (time permitting), so despite the shortness of the run, I was still pretty happy with it.
W12KW#2 - Tempo Run
Bit of a delay posting this run up so I'll keep it short - plan called for:
The first mile of the tempo run was pretty easy after the mile-long interval session on Tuesday night. I was holding off a little, conscious of the remaining two miles, but still managed 8m 44s. Second mile was a lot tougher, especially mentally - pace slowed down a little to 8m 50s, but it was slightly uphill, so still good going.
The final mile was tough - I really had to dig in and grind it out in 8m 58s. Overall, my average pace over the 3 miles was 8m 48s per mile - 20s faster than my target pace. I hung on for the final mile and a half to get home, doing the total 10.66km in 1hr 3m 17s (5m 56s / km).
Overall, pretty happy with it!
- 2 miles @ 10m 43s per mile (easy pace)
- 3 miles @ 9m 08s per mile (short tempo pace)
- 1 mile @ 10m 43s per mile (easy pace)
The first mile of the tempo run was pretty easy after the mile-long interval session on Tuesday night. I was holding off a little, conscious of the remaining two miles, but still managed 8m 44s. Second mile was a lot tougher, especially mentally - pace slowed down a little to 8m 50s, but it was slightly uphill, so still good going.
The final mile was tough - I really had to dig in and grind it out in 8m 58s. Overall, my average pace over the 3 miles was 8m 48s per mile - 20s faster than my target pace. I hung on for the final mile and a half to get home, doing the total 10.66km in 1hr 3m 17s (5m 56s / km).
Overall, pretty happy with it!
Tuesday, 21 July 2009
W12KW#1 - Intervals
Another week, another track session.
Plan called for:
10-20 minute warmup
3 x 1600m @ 8m 35s with 1m recovery
10 minute warmdown
Once again, I'm pretty sure I got the distance wrong. Tonight, I started on the 4x400m mark on the outside lane of the track (the two inside lanes were closed off) and stayed in that lane for the duration. Garmin showed 1.75km (I only clocked it on the last one!). A quick look on youtube shows that the runners take the inside lane shortly after the initial handover!
In any case, found it pretty tough going and thought I wouldn't be able to do the second one after the first one. I actually ended up taking longer than the minute to compose myself between intervals. I just took it one lap at a time and thankfully completed the required session, though my times were definitely dropping off as the intervals progressed (the idea is to keep the times even).
Here are the times:
1.78km - 8m 25s (4m 44s per km)
1.75km - 8m 42s (4m 59s per km)
1.73km - 9m 01s (5m 12s per km)
Warmdown was at a pretty decent pace (compared to previous sessions), so overall quite happy with the run.
Plan called for:
10-20 minute warmup
3 x 1600m @ 8m 35s with 1m recovery
10 minute warmdown
Once again, I'm pretty sure I got the distance wrong. Tonight, I started on the 4x400m mark on the outside lane of the track (the two inside lanes were closed off) and stayed in that lane for the duration. Garmin showed 1.75km (I only clocked it on the last one!). A quick look on youtube shows that the runners take the inside lane shortly after the initial handover!
In any case, found it pretty tough going and thought I wouldn't be able to do the second one after the first one. I actually ended up taking longer than the minute to compose myself between intervals. I just took it one lap at a time and thankfully completed the required session, though my times were definitely dropping off as the intervals progressed (the idea is to keep the times even).
Here are the times:
1.78km - 8m 25s (4m 44s per km)
1.75km - 8m 42s (4m 59s per km)
1.73km - 9m 01s (5m 12s per km)
Warmdown was at a pretty decent pace (compared to previous sessions), so overall quite happy with the run.
Saturday, 18 July 2009
W13KW#3 - Long Run
Plan called for a 20 mile run at 7.02 per kilometer. Initial plan was to have an early start, so set the alarm for 6am. When that went off, reset it for 7am and eventually got up at 10am! Got out the door just before midday!
My plan for the run was to run along the River Cam up to the city of Ely, almost exactly twenty miles away. Any of the paths that I'd been on along the river near Cambridge had a good quality tarmac or gravel surface so figured it'd be like that up to Ely. A couple of lads from work live up there and reckon it's a nice day for a day visit, so it seemed like a decent plan.
Weather was good for running - a bit overcast, slightly windy and looked like it might rain (it didn't in the end). First half hour was ok, though was struggling a little and stopped for a drink of water on the 30 min mark. Was averaging around 6m 40s per km up to this point. Set off again but once I hit the river I soon realised that the nice path I was expecting was on the otherside - the path on my side was just a rough track in a field along the river!
I couldn't seem to get into a rythm and was in a run \ walk strategy - eventually got across the river and onto a section of path I cycle along regularly, which made things easier. That only lasted for 2 or 3 km, as we got into the Fens proper. The path here is essentially on top of a flood barrier (dam?) and there were long walking sections over the rough ground.
After a long, long slog I made it to the little village of Upware - absolutely in the middle of no-where deep in the Fens. Came across a pub on the river that was serving food, so decided to call it quits after 20.57km and 2hrs 47m (8m 07s per km pace) and grab a spot of lunch.
I'd a tough call after that - continue onto Ely (still 12km away) over the same terrain or try and get a bus somewhere. I decided on the second option and was told the nearest bus stop would be in a nearby village. Thankfully the google maps feature on my iPhone proved invaluable here and 6km later (52m - 8m 36s per km) I was at the bus stop waiting for the bus home.
One lesson from this is that I'm no longer attempting to run routes I've not at least cycled before - if I wouldn't cycle on the route (I certainly wouldn't on todays route) then I'm not running on it.
My plan for the run was to run along the River Cam up to the city of Ely, almost exactly twenty miles away. Any of the paths that I'd been on along the river near Cambridge had a good quality tarmac or gravel surface so figured it'd be like that up to Ely. A couple of lads from work live up there and reckon it's a nice day for a day visit, so it seemed like a decent plan.
Weather was good for running - a bit overcast, slightly windy and looked like it might rain (it didn't in the end). First half hour was ok, though was struggling a little and stopped for a drink of water on the 30 min mark. Was averaging around 6m 40s per km up to this point. Set off again but once I hit the river I soon realised that the nice path I was expecting was on the otherside - the path on my side was just a rough track in a field along the river!
I couldn't seem to get into a rythm and was in a run \ walk strategy - eventually got across the river and onto a section of path I cycle along regularly, which made things easier. That only lasted for 2 or 3 km, as we got into the Fens proper. The path here is essentially on top of a flood barrier (dam?) and there were long walking sections over the rough ground.
After a long, long slog I made it to the little village of Upware - absolutely in the middle of no-where deep in the Fens. Came across a pub on the river that was serving food, so decided to call it quits after 20.57km and 2hrs 47m (8m 07s per km pace) and grab a spot of lunch.
I'd a tough call after that - continue onto Ely (still 12km away) over the same terrain or try and get a bus somewhere. I decided on the second option and was told the nearest bus stop would be in a nearby village. Thankfully the google maps feature on my iPhone proved invaluable here and 6km later (52m - 8m 36s per km) I was at the bus stop waiting for the bus home.
One lesson from this is that I'm no longer attempting to run routes I've not at least cycled before - if I wouldn't cycle on the route (I certainly wouldn't on todays route) then I'm not running on it.
Thursday, 16 July 2009
W13KW#2 - Tempo Run
6 mile session tonight.
1 mile easy (10.43)
4 miles mid-tempo (9.28)
1 mile easy (10.43)
Done my usual thing of doing the tempo session first. First time wearing the new pair of Kayano's and after 4 miles I felt like I was starting to develop a blister. With the long run on Saturday on the horizon, I stopped on the four mile mark (had been planning to do 5 at the tempo pace).
Short stop (talked to a guy about his Red Setter) and carried on to complete the six miles.
I've signed up to Garmin Connect to give it a go - I've uploaded the run here.
My splits were as follows:
1st mile: 9m 22s
2nd mile: 9m 03s
3rd mile: 9m 20s
4th mile: 9m 32s
23m 13s for the last two miles :(
1 mile easy (10.43)
4 miles mid-tempo (9.28)
1 mile easy (10.43)
Done my usual thing of doing the tempo session first. First time wearing the new pair of Kayano's and after 4 miles I felt like I was starting to develop a blister. With the long run on Saturday on the horizon, I stopped on the four mile mark (had been planning to do 5 at the tempo pace).
Short stop (talked to a guy about his Red Setter) and carried on to complete the six miles.
I've signed up to Garmin Connect to give it a go - I've uploaded the run here.
My splits were as follows:
1st mile: 9m 22s
2nd mile: 9m 03s
3rd mile: 9m 20s
4th mile: 9m 32s
23m 13s for the last two miles :(
Tuesday, 14 July 2009
W13KW#1 - Intervals
Tonights interval session called for the following:
20 mins warmup
5 x 1km intervals @ 5m 14s with 400m recovery
10 mins warmdown
Found this pretty tough but made it through to the end in one piece. Due to lanes 1 & 2 being closed, I had to run in Lane 3 and just decided to do the 2.5 laps from the start finish line instead of figuring out where to start to just do 1km exactly.
For the recovery intervals, I walked for 3 mins (approx 300m) and slowly jogged the rest.
It was an absolutely lovely evening for a run and really enjoyed the warmup. It was starting to get dark as I done the last interval and I was starting to struggle, but still managed my fastest interval of the night. It'll be interesting to see how the legs are in the morning.
Overall, I done 12.47km in 1hr 20m 39s (6m 28s per km). The splits were as follows:
1.05km - 5m 11s
1.04km - 5m 18s
1.04km - 5m 14s
1.05km - 5m 09s
1.04km - 5m 08s
20 mins warmup
5 x 1km intervals @ 5m 14s with 400m recovery
10 mins warmdown
Found this pretty tough but made it through to the end in one piece. Due to lanes 1 & 2 being closed, I had to run in Lane 3 and just decided to do the 2.5 laps from the start finish line instead of figuring out where to start to just do 1km exactly.
For the recovery intervals, I walked for 3 mins (approx 300m) and slowly jogged the rest.
It was an absolutely lovely evening for a run and really enjoyed the warmup. It was starting to get dark as I done the last interval and I was starting to struggle, but still managed my fastest interval of the night. It'll be interesting to see how the legs are in the morning.
Overall, I done 12.47km in 1hr 20m 39s (6m 28s per km). The splits were as follows:
1.05km - 5m 11s
1.04km - 5m 18s
1.04km - 5m 14s
1.05km - 5m 09s
1.04km - 5m 08s
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