Horizontal Training

4 miles steady

2004-12-20T10:44:00.000-08:00

Where: Railway bridge and back
HR : 150 bpm
Time : 30:38
Pace: 7:33 min/miles

Wet cold miserable. Didn't enjoy it. Felt awful. Maybe coming down with something.

New assessment of training paces

2004-12-16T09:49:00.000-08:00

From now on the following will be used:

Average HR of 130 bpm = Slow

Average HR of 140 bpm = Easy

Average HR of 150 bpm = Steady

Average HR of 160 bpm = Tempo

Average HR of 170 bpm = Fast (Race pace)

Steady 3.5

2004-12-14T14:00:00.000-08:00

With MF round shadwell basin. Nice and steady to run off the effects of Sundays race. Didn't wear HR monitor today, but would probably be at 140bpm.

Bedford Half Marathon

2004-12-13T09:53:00.000-08:00

Although I felt awful, I was very pleased to get round in a new PB of 1:35:16. Average pace of 7.16 min/miles.

I set off a bit too quick, covering the first mile in 6:45, but was able to settle in to a steady pace. I spent the first half of thhe race being overtaken, but the second overtaking. So I probably paced it about right.

At 10 miles I tried to push on, but didn't have much in the tank, so I was happy to hang on to the finish. My average Hr was about 166, which I thought was far too high but I was able to maintain it all the way round, so that was about right too.

I had done no training at that intensity before, so I now know that I need to do some sessions at about 160-165 in the future.

Easy 5

2004-12-07T13:27:00.000-08:00

Distance : 5 miles
Where : Limehouse Basin
HR : 130
Time : 45:00
Speed : 9 min / miles

Ran with GV, MF & J'ON. Was great to run in a group. I felt very stiff before the run, particularly my quads, so it was good to have an easy run to run the stiffness out. I now need to decide when to stop running before Sundays race. I will see how i feel tomorrow.

Steady 6.75

2004-12-06T09:09:00.000-08:00

Distance : 6.75 miles
Where : Hackney Marshes
Avg HR : 140
Time : 57:09
Avg Speed : 8.27 min/mile

I got up at 6.30 for this early morning run and it was a real treat. I must try and get up early more often. Felt tired at the end, but no real surprise considering the running I have been doing.

Splits at
2 miles - 17:03
4.75 miles - 22:54
6.75 - 17:11

Steady 8.5

2004-12-05T00:33:00.000-08:00

Distance : 8.5 miles
Where : Hackney Marshes
Avg HR: 140
Time : 1:14:02
Avg Speed : 8:42 min/mile

Well after the crap week I have had this was much more enjoyable. I had to concentrate all the way round to keep my hr down to 140 as my legs wanted to go faster. I felt as if I could push on, an experience I hadn't had in my last two runs.

The splits at miles 2, 4 6 & 8 were
2 -16:39
4 - 17:54
6 - 17:52
8 - 17: 44

On friday when I was running at a hr of 130bpm the corresponding splits were slower as expected.I am not sure what it all means but the idea is to use this blog to build up a bank of data that I can analyse at a later date.

So on Friday the splits were

2 - 18:07
4 - 18:35
6 - 18:16
8 - 18:24

Easy 8.5

2004-12-04T19:18:00.000-08:00

Distance : 8.5 miles
Where : Hackney Marshes
Avg HR: 130
Time : 1:17:21
Avg Speed : 9:03 min/mile

I got up at 6.00a.m for this run and it was lovely, really cold and foggy. Perhaps I need to get my arse out of bed in the future. I felt much better than yesterday so perhaps I am over this virus. I am stiffer than I should be afetr one run, so I suppose I have lost some fitness, but hopefully I'll get that back.

Yesterday I really struggled to keep my heart rate down, but today it was much easier and I felt that I was able to get into my running a bit more. So I'm feelling relieved as much as any thing.

There is just a week until Bedford now so 95 minutes might be a struggle now that I have lost some of my fitness although I should be able to do a PB. Which is currently at 1:46.

Easy 8.5

2004-12-02T04:08:00.000-08:00

First run in 8 days due to the flu or some kind of virus.

I took it easy but I felt awful. I have either lost a lot of fitness or I still have a virus. it least it was good to get back on the road again. I hope I will be OK for Bedford next weekend. Have decided to aim fo 1:35.

8.5 miles @ 130 bpm in 1:23:13!

2 mile splits of:
17:24
20:19
20:37
20:28

8 days without a run

2004-12-02T04:07:00.000-08:00

poxy flu

Run Descriptions

2004-11-24T09:01:00.000-08:00

I have been missdescribing my runs, from now on the following will be used:

Average HR of 120 bpm = Slow
Average HR of 130 bpm = Easy
Average HR of 140 bpm = Steady
Average HR of 150 bpm = Tempo
Average HR of 160 bpm = Fast

Slow 5

2004-11-24T00:33:00.000-08:00

5 miles round limehouse basin at 120 bpm in 46:43, with JO'N. Nice and easy.

Steady 5

2004-11-23T13:24:00.000-08:00

5 miles round limehouse basin with GV & MM, at 140bpm in 41:12.

Tight calves, must do more stretching.

Steady 6.5

2004-11-21T19:30:00.000-08:00

I think steady is a bit misleading as it feels a little harder than that.

Any way, 6.5 miles to hackney matsh changing rooms out along the canal, back along the old railway path at 150bpm in 48:32.

7:28 min miles

Splits

2 miles 14:43
1.5 miles 12:03
2 miles 14:14

Easy 8.5

2004-11-20T18:16:00.000-08:00

Easy run round Hackney marshes @ 130 bpm in 1:12:03

4 miles splits of 33:34 & 34:32.

Tight calves. Must do more stretching!

Tempo 5

2004-11-18T05:41:00.000-08:00

5 mile run around Limehouse basin with GV @ hr of 155bpm. New best time for that route of 37.01.

Felt fast and hard, but never uncomfortable.

Steady 5

2004-11-18T01:12:00.000-08:00

Steady 5 miler round limehouse basin. HR @ 150 bpm, 39:19.

Felt much harder than it should have done, in fact it felt much more difficult than Sunday's run which was at a similar HR.

Steady Longish Run

2004-11-14T08:04:00.000-08:00

Another lovely day. 8.5 miles round hackney marsh @ 150 bpm.

1:06:22

4 mile splits of 31.34 & 31.17.

Easy longish run

2004-11-13T02:41:00.000-08:00

8.5 miles round Hackney marshes at hr of 130bpm in 1.14.40. Difficult to keep hr down, legs just wanted to go.

4 mile splits of 34.19 & 36.19

Lovely day for running, cold, fresh and sunny.

Easy 5

2004-11-11T05:54:00.000-08:00

Easy 5 miles round limehouse basin with GV today. I have been feeling a bit tom recently, so to get round comfortably was a relief. 38:30

Total mileage = 1080

2004-11-09T05:30:00.000-08:00

Easy run today to recover from Sundays race.

5 miles round Limehouse basin. Although I ran at an easy pace it felt difficult as I felt stiff from Sundays race.

Rainforest Foundation 10K

2004-11-09T01:39:00.000-08:00

The Rainforest Foundation 10K was run on a flat course around 2 laps of Victoria Park. In great running conditions I was very pleased to have posted a new PB of 41:50.

I was unsure how to pace myself but decided to go for 43 minutes. At 5K I was bang on target with a split of 21:40. Howevber, I was feeling strong so pushed it over the second half. Although I tired in the last 2K I did the second half in 20:10. So a nice negative split which made me feel that I paced myself well.

I now have the condfidence to go for a sub 40 min 10K.

Next race is the Bedford half marathon.

4:40

2004-11-04T05:42:00.000-08:00

Lunch time

1km ergo, (in under 4 minutes) followed by 5 mile run (Limehouse Basin and back) in under 40 minutes with GV.

What a beautiful day, the sun is shining, cool crisp air, perfect conditions for running. This is the first time I have combined a row and a run. This made the session quite difficult, I felt the row in my legs all the way round. Good hard session though, will do it again.

I am now going to have 2 rest days as I am racing on Sunday in the Rainforest Foundation 10K in Victoria Park.

After todays run my total mileage for the (calender) year is 1063

Welcome

2004-11-04T01:38:00.000-08:00

I will be using this Blog to record my running progress.

My current PB's are:

10K 48:00
10miles 1:17:48
1/2 marathon 1:46:47
marathon 3:45:27

enjoy