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.
Thursday, 23 May 2013
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.
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