Lovely early morning run around random Tuscany roads. 30 mins at an easy pace, 20 mins at a faster pace and 5 mins easy. I think I ran about 7 miles all in all.
Another day off tomorrow and then a two hour run on Sunday!
Friday 31 May 2013
Thursday 30 May 2013
4 miles slow
Gentle run exploring the west of Bologna. Found a river to run along and a play area for the kids to try later. Running is a great way to nose around a new area as long as you don't mind going back on yourself sometimes.
After about 3 miles I felt fully warmed up and my legs just wanted to fly but sadly I had promised the wife it would be a short run.
After about 3 miles I felt fully warmed up and my legs just wanted to fly but sadly I had promised the wife it would be a short run.
Monday 27 May 2013
4 x 1 mile
No time for a recovery run as I am going on holiday tomorrow. I managed to keep the times quite consistent.
6:25
6.20
6.40
6.20
My next run will be on Thursday in Italy!
6:25
6.20
6.40
6.20
My next run will be on Thursday in Italy!
Sunday 26 May 2013
10 miles race pace
An awesome 10 miles in the sun this morning. I was supposed to be taking it easy but I couldn't help myself and ended up setting a 10 miles PB.
7.30
7.25
7.05
7.00
7.05
7.00
6.45
6.40
6.55
6.25
1:09:50
If I can keep this pace over 13 miles in three weeks I will smash my Half Marathon PB.
7.30
7.25
7.05
7.00
7.05
7.00
6.45
6.40
6.55
6.25
1:09:50
If I can keep this pace over 13 miles in three weeks I will smash my Half Marathon PB.
Thursday 23 May 2013
4 miles tempo
I had to miss yesterday's run as well as I was still feeling grotty. I am still feeling a bit spaced out today but thought I would see how the legs were doing. It appears they still know how to run!
6:55
6:45
6:35
6:25
26:40
There is a pleasing pattern to those times which is entirely coincidental. Still, this is how I like my tempo times to look as opposed to last Thursday's effort.
Another rest day tomorrow and hopefully I will be well enough for a couple of hard runs at the weekend.
6:55
6:45
6:35
6:25
26:40
There is a pleasing pattern to those times which is entirely coincidental. Still, this is how I like my tempo times to look as opposed to last Thursday's effort.
Another rest day tomorrow and hopefully I will be well enough for a couple of hard runs at the weekend.
Tuesday 21 May 2013
Full of cold
I am not one miss runs, even when I have a cold but today I feel nasty so I had to stay inside and keep warm.
I did my normal Monday gym session yesterday which was fine but then gradually developed a cold in the afternoon and now feel very spaced out!
Hopefully a few days of rest will see my back on the road.
I did my normal Monday gym session yesterday which was fine but then gradually developed a cold in the afternoon and now feel very spaced out!
Hopefully a few days of rest will see my back on the road.
Monday 20 May 2013
14 miles slow
After Saturday's exertions I took it steady last night and tried to maintain a 7.30 min/mile pace. This felt ridiculously easy at first and then increasingly hard until I only just scraped home in the target time of 1hr 45mins.
The downside of running in the warmer half of the year is the amount of midges around. Running in the last of the daylight there were swarms of them on the Middlewood Way and my neck was plastered with them. Sometimes you inadvertently swallow one which is a useful protein supplement I guess!
The downside of running in the warmer half of the year is the amount of midges around. Running in the last of the daylight there were swarms of them on the Middlewood Way and my neck was plastered with them. Sometimes you inadvertently swallow one which is a useful protein supplement I guess!
Saturday 18 May 2013
7 miles including 5k parkrun
After my wet lettuce of a run on Thursday today was awesome.
2 miles warmup as I jogged to the parkrun (7.30 min/mile pace) and then a sub 20 min 5k for the first time in my life at the Bramhall parkrun. After catching my breath and watching some more finishers I then jogged the 2 miles back at 7.30 pace again.
Parkruns are completely awesome events that make me proud to be part of the human race. Generally starting at 9am on Saturday morning at locations all over the UK they are free 5k races where your time is published on the website. The Bramhall event is getting quite popular with over 500 runners most weeks. I forgot to look at the number on my token but hopefully I finished near the top 20.
2 miles warmup as I jogged to the parkrun (7.30 min/mile pace) and then a sub 20 min 5k for the first time in my life at the Bramhall parkrun. After catching my breath and watching some more finishers I then jogged the 2 miles back at 7.30 pace again.
Parkruns are completely awesome events that make me proud to be part of the human race. Generally starting at 9am on Saturday morning at locations all over the UK they are free 5k races where your time is published on the website. The Bramhall event is getting quite popular with over 500 runners most weeks. I forgot to look at the number on my token but hopefully I finished near the top 20.
Thursday 16 May 2013
6 mile tempo
Some runs are better than others.
This one was hard. Not sure if I am fighting a mild virus, didn't eat enough breakfast or am just over-training but after 4 miles I seemed to run out of fuel.
6:40
6:35
6:55
6:50
6:55
7:00
40:55
Maybe I need to run the easy runs slower in order to have more energy for the fast runs.
Anyway, I have now entered the 2013 Chester Marathon! It looks like a great event. My goal is to do it in 3:15 (7:30 minutes/mile pace.)
Let's hope I pace it better than today's run!
This one was hard. Not sure if I am fighting a mild virus, didn't eat enough breakfast or am just over-training but after 4 miles I seemed to run out of fuel.
6:40
6:35
6:55
6:50
6:55
7:00
40:55
Maybe I need to run the easy runs slower in order to have more energy for the fast runs.
Anyway, I have now entered the 2013 Chester Marathon! It looks like a great event. My goal is to do it in 3:15 (7:30 minutes/mile pace.)
Let's hope I pace it better than today's run!
Wednesday 15 May 2013
4 miles easy + weights
Nice easy 4 miles this morning:
7:10
7:05
7:15
6:40
28:10
On Wednesdays I go the gym at lunchtime and do 3 circuits of 12 leg and upper body machines. I generally keep the weights quite manageable and do 12 reps each set. Some light weight training is supposed to be helpful for running and I guess some of the motivation is vanity!
7:10
7:05
7:15
6:40
28:10
On Wednesdays I go the gym at lunchtime and do 3 circuits of 12 leg and upper body machines. I generally keep the weights quite manageable and do 12 reps each set. Some light weight training is supposed to be helpful for running and I guess some of the motivation is vanity!
Tuesday 14 May 2013
4 x 1 mile
Four 1 mile intervals today, the middle two on the track (and yes I did add the extra 9 metres on!)
6:30
5:59!!!
6:15
7:15!!!
A bit of a milestone (almost literally) today as I did my first sub 6 minute mile. Now I need to try to string three of them together to get a decent 5K time.
I had no energy left for the last interval but that is the price you pay for going all out on the middle two.
6:30
5:59!!!
6:15
7:15!!!
A bit of a milestone (almost literally) today as I did my first sub 6 minute mile. Now I need to try to string three of them together to get a decent 5K time.
I had no energy left for the last interval but that is the price you pay for going all out on the middle two.
Monday 13 May 2013
Preston Half Marathon 2012
No run today so I thought I would write a brief report on the first race I ran since getting back into running recently - the Preston Guild Half Marathon 2012.
After 12 weeks training on a low intensity program I was aiming to 8 minute mile the race.
On the day the weather was cold and very wet. I didn't manage to get near the start line so I started with the 2 hour group who obviously set off very slowly. The route started off down a dual carriageway which was quite fun as you could watch the front runners as they came back the other way.
The route then headed into the wind and out towards Blackpool. After about 8 miles the course turned around and with the wind behind me I was able to set a decent pace for the last five miles. The last mile was a bit unpleasant with lots of sharp turns and little hills. I managed to find some energy to race the last 100 metres into the town square to finish in 1:43:19.
Overall I found the distance quite comfortable and loved the atmosphere. I would definitely do this race again but as it was a special Guild event I may have to wait 20 years!
After 12 weeks training on a low intensity program I was aiming to 8 minute mile the race.
On the day the weather was cold and very wet. I didn't manage to get near the start line so I started with the 2 hour group who obviously set off very slowly. The route started off down a dual carriageway which was quite fun as you could watch the front runners as they came back the other way.
The route then headed into the wind and out towards Blackpool. After about 8 miles the course turned around and with the wind behind me I was able to set a decent pace for the last five miles. The last mile was a bit unpleasant with lots of sharp turns and little hills. I managed to find some energy to race the last 100 metres into the town square to finish in 1:43:19.
Overall I found the distance quite comfortable and loved the atmosphere. I would definitely do this race again but as it was a special Guild event I may have to wait 20 years!
Sunday 12 May 2013
14 miles slow
The energy levels were better this morning and I managed an OK run doing the 14 miles in 1:42:00. That works out at under 7.20 pace. I did the half marathon distance in about 1:36 - faster than at the Wilmslow Half 6 weeks ago.
Feeling like you need to relieve yourself Paula Radcliffe style for half the run rather detracts from the enjoyment! That is another downside of early morning runs I guess - you set off before your systems are working properly!
Feeling like you need to relieve yourself Paula Radcliffe style for half the run rather detracts from the enjoyment! That is another downside of early morning runs I guess - you set off before your systems are working properly!
Saturday 11 May 2013
4 miles race pace
Seemed to be lacking energy this morning. Maybe the curry last night did not help!
6.50
6.40
7.05
6.30
27.05
This route has a nasty hill on the penultimate mile which generally kills my times.
8 months ago I was doing this run in 29.30 so I shouldn't be too discouraged.
14 miles tomorrow. More energy please!
6.50
6.40
7.05
6.30
27.05
This route has a nasty hill on the penultimate mile which generally kills my times.
8 months ago I was doing this run in 29.30 so I shouldn't be too discouraged.
14 miles tomorrow. More energy please!
Thursday 9 May 2013
6 mile tempo
Nice hard tempo run on a blustery day.
6.45
6.40
6.50
6.45
6.40
6.40
40:20
Consistent splits and could probably have pushed a bit harder at the end so happy with that.
Wednesday 8 May 2013
6 miles steady
6 miles on weary legs this morning.
7.20
7.00
7.05
7.05
7.25
6.50
42.45
This route has a hill on mile 5 that nearly killed me! Considering the hill and the headwind on the way back I was pleased with the negative split.
7.20
7.00
7.05
7.05
7.25
6.50
42.45
This route has a hill on mile 5 that nearly killed me! Considering the hill and the headwind on the way back I was pleased with the negative split.
Tuesday 7 May 2013
5 X 800m
Five 800m intervals on the track in gorgeous weather. Splits were:
3:00
2:47
2:56
2:56
3:20
Really ran out of steam for that last 800!
Had about 3 minutes walking and jogging between each interval.
Quite pleased to get under 2:50 but then at the weekend I spoke to a 14-year-old boy who ran it in 2:20 in a school race without any specific training! Now that is talent.
The training schedule I am following is Hal Higdon's Advanced Half Marathon program (you can Google it.) However I have increased the mileage and intensity a bit for an extra challenge!
3:00
2:47
2:56
2:56
3:20
Really ran out of steam for that last 800!
Had about 3 minutes walking and jogging between each interval.
Quite pleased to get under 2:50 but then at the weekend I spoke to a 14-year-old boy who ran it in 2:20 in a school race without any specific training! Now that is talent.
The training schedule I am following is Hal Higdon's Advanced Half Marathon program (you can Google it.) However I have increased the mileage and intensity a bit for an extra challenge!
Sunday 5 May 2013
35 minute recovery
Nice easy run down Happy Valley. I haven't measured the route but I probably did about 4.5 miles. I so need a Garmin! It is my birthday soon so hope springs eternal!
I love the alive feeling you get after these short easy runs.
I love the alive feeling you get after these short easy runs.
Saturday 4 May 2013
12 miles race pace
My next race is the Freckleton Half Marathon in mid June. My target pace is 7 minutes per mile so being able to do 12 miles at almost that pace is encouraging.
I did the first two hilly miles at 7.30 pace and then averaged 7.00 for the rest for an overall time of 1:24:48.
The Middlewood Way is quite lonely early in the morning and the weather was a bit unpleasant but still a great start to the long weekend.
I did the first two hilly miles at 7.30 pace and then averaged 7.00 for the rest for an overall time of 1:24:48.
The Middlewood Way is quite lonely early in the morning and the weather was a bit unpleasant but still a great start to the long weekend.
Thursday 2 May 2013
5 nasty miles
Stranded at the office with a broken bike I could either waste £10 on a taxi or run home. Of course I chose to run.
It was nasty! My lunch was still being digested and I had to carry my rucksack as wearing it was unbearable. The sun was beating down as well.
Still I did the five miles in 37 minutes so I got a recovery run in and saved some money. Running really is a useful hobby!
It was nasty! My lunch was still being digested and I had to carry my rucksack as wearing it was unbearable. The sun was beating down as well.
Still I did the five miles in 37 minutes so I got a recovery run in and saved some money. Running really is a useful hobby!
Wednesday 1 May 2013
6 miles recovery
A beautiful still morning. Three miles up into the hills and three miles back. Was huffing and puffing on the first two miles and flying on the last two. My fastest mile for a while at the end.
7.30
7.15
6.50
6.35
6.40
6.15
41.05
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