6x800m with 2 mins recovery last night:
2:58
2:55
2:54
2:50
2:54
2:54
A long way off where I want to be but I can feel myself getting a little quicker.
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6x800m with 2 mins recovery last night:
2:58
2:55
2:54
2:50
2:54
2:54
A long way off where I want to be but I can feel myself getting a little quicker.
Did 6.62 miles today in 47:59, so 6:29 faster than I managed on Saturday morning. Probably won't run much over the weekend as I'm having a tooth out tomorrow and I'm a wuss with things like that. Also the missus is watching Take That tomorrow night so I'm left holding the baby :DQuote:
Originally Posted by TheHeathens
Mile splits were:
7:35
7:23 (14:58)
7:02 (22:00)
7:15 (29:15)
7:18 (36:33)
7:12 (43:45)
4:14 (47:59 - 6:51 pace)
Felt really good tonight, felt nice and steady and felt in control. Also, weighed myself when I got back and the scales (weighing in Kg) began with a 7 for the first time in ages ;):cool:
Did 5 miles tonight (well 5.22 miles but jogged the last 0.22 miles):
Average 6:54 min / mile
Mile splits were:
7:24
7:06 (14:30)
6:46 (21:16)
6:52 (28:08)
6:25 (34:33)
Felt quite good but hamstring is a bit tight now.
8x400m tonight with 2 mins recovery - averaged about 77/78 but hamstring very sore after 3/4
Well, only managed a 1.75 mile run since last Tuesday as hamstring is still very sore. Contemplating going to do a session tonight but I'll see how the leg is later on.
Went down to the session and had to drop out fairly early with a tight hamstring. Ran 4 miles tonight, untimed, and just ran at a comfortable pace so the hamstring didn't hurt.
Very very hot so just as well I wasn't going quicker!
Just stumbled across your thread tonight Mr Heathen. Great idea! My own motivation towards training is being completely hammered by the heat at the moment. Seems far more appealing to sit in the back garden and relax in the sun. Went out for 5 mile hill run early evening yesterday and it completely wiped me out. My motivation has completely crashed with just over a week to Lyke Wake Race. Keep posting your training runs, it may be just what I need to pick up the motivation again.
Cheers
Smoggy
Cheers Smoggy - will do!
Did 6x830m (on grass) on Saturday morning:
3:24
3:24
3:20
3:17
3:10
2:59
Felt quite easy and can feel my fitness definitely start to return. Lost 3.5kg (7 3/4lb) since I started training again so it's definitely working.
Did Northern Track league on Sunday to help out with the events and got roped into a Steeplechase :eek:. I was the only B runner so jogged round in 13 mins - could probably have taken about 45 seconds off that though.
Did a session in John Leigh Park (Altrincham) last night:
4 sets of:
1x30s hill rep (2 min jog rec)
1x90s effort (2 min jog rec)
1x30s hill rep (2 min jog rec)
1x3:30 effort (4 min jog rec)
Only planned on doing the first two sets but felt really good and was doing well so decided to finish the session. I did the same session a couple of weeks back and I went about 40m further on the 90s efforts and 80m on the 3:30 efforts last night. Fitness is coming back slowly but surely - think I'm going to race the Sale Sizzler 5km on Thursday.
Did 2.75 miles recovery run tonight in 21 mins. I think I'm going to race 5km tomorrow but got what feels like the start of a sore throat so I'll decide tomorrow morning.
If I do race, I'll be happy with anywhere ~ 20 mins
Decided to run tonight and very happy with run. Didn't time it so waiting for official results - I think it was between 19:00 and 19:10 so well chuffed with that.
My housemate from Uni 5 years ago was at the race tonight - runs a fair bit but no structured training, ran 18:54 tonight. I was a 'proper' runner back when I lived with him so was a shock to get beaten by him but definite motivation for the next one!
Just seen the results - 19:01. My fastest 5km since 2002 (3 races) but a little gutted not to have gone sub 19 now!
Did 6 miles off-road this morning. Nothing too fast - 47:29 but quite a lot of climbing.
I hope you dont mind...but im entering my very own Self-indulgent training diary here.
This week has been the highest weekly milage i have ever done!:eek:
9 miles for the skiddaw race on sunday, 7-8 miles on tuesday with the club up and around Darwen Tower and then 12 miles with Derby Tup in the lakes.
My previous weekly highest was 21 miles set back in October!
Great stuff Al - keep it up!
Nice one Al, but keep it steady. 0-29 is a big leap to take suddenly, especially if you're hamering the club training.
And see I'm not that kantunkrous :mad: (I don't bloody believe it, etc, etc)
Did my furthest training run for 7 (:eek:) years today - a massive (:rolleyes:) 10 miles!
Felt quite good and ran round in 1:18.33. My Garmin went a bit haywire (saying I had run 12.18 miles) but measured route on Memory Maps and it's exactly 16km, which is close enough to 10 miles for me!
Sped up quite a lot in the second half of the run despite most of it being uphill and off-road. Feel like my fitness is coming back, feel confident and want to build on that now.
7 x 650m on grass today with 90s jog recovery.
Did the session with 4/5 people who were at least a minute quicker than me last Thursday at the 5km so was a good yardstick. Managed to stick with them on the first 6 but died badly on the last one.
Feel quite good though - just got a lot of work to do.
Did 6 x 830m on grass on Saturday morning. Had a day off yesterday but planning on doing a run this evening.
Did the same run tonight as a steady run and felt really good. Mile splits are in red above so was a fair bit faster tonight without really trying.Quote:
Originally Posted by TheHeathens
Doing 2 interval sessions a week is definitely helping and the weight is starting to drop off now (gone from 84kg to 79kg). Next race is the Sale Sizzler on 6th August - aiming for below 18:40 (did 19:01 last time) assuming everything goes well.
Did a fairly easy session - 5 x 640m on grass with 90s recovery.
Treated them more as striders to be honest as was tired from last night and legs a bit weary.
Raced the Sale Sizzler 5km race tonight and did 19:10, so slightly slower than last time.
However, I met some people I'd not seen for ages after my Pensions exam yesterday and spent the whole day in the pub. 2 hours sleep is not ideal preparation, so fairly happy with the time.
I'm going to take the next one more seriously and see if I can get to about 18:45
Played 5 a side last Saturday and was tight after that. Only managed two 3 miles runs since then.
3.5 miles tonight. Felt a bit lethargic - forced myself to go out for a run and just took it easy (7:45 miling).
Did 5 miles off-road this morning around Sale Water Park. Got roped into doing a Steeplechase tomorrow so will be jogging round that
Last week.
Monday - Swim
Tuesday - Hard club run for 1:30...maybe 9 miles?
Friday - Winter Hill Reccy
Sunday - Same again, with different people, different weather and not quite as long.
7:30 hours on my feet, maybe 30 miles?
By wednesday my knees have packed up again.:(
It was going so well.:(
Did a Steeplechase for Alty yesterday - was 1 min faster than last time I did it at the start of July so definitely going in the right direction!
Bit tight today but not too bad - going to do a session down at Alty tomorrow.
Still tight today but went down to Alty and did 4x800m with 400m jog recovery.
Averaged 2:42 so was fairly happy with that.
Did a 5 mile recovery run today. The recovery wasn't from any running or anything - I've been in Cowes this week at the sailing and now I think I've got Wine Flu :D
Did this session again on Tuesday and got about 20m further on the 90s efforts and 40m further on the 3:30 efforts so it's coming along nicely!Quote:
Originally Posted by TheHeathens
Started structuring my training now for Hellrunner so introduced a gym session on Wednesday; haven't been to the gym since my lad was born in April so was very tight on Thursday and only managed a 2.75 mile recovery run.
Went out this morning for 8 miles (off road) -felt dreadful at the start so did it fairly steady but felt better as the run went on:
Mile 1 - 8:09
Mile 2 - 16:36 (8:27)
Mile 3 - 24:45 (8:09)
Mile 4 - 32:49 (8:04)
Mile 5 - 40:52 (8:03)
Mile 6 - 49:37 (8:45)
Mile 7 - 57:20 (7:43)
Mile 8 - 1:04.46 (7:26)
Did a 6.52 mile steady run today. Didn't hammer it but felt like I was running easily and flowing.
Mile 1 - 7:38
Mile 2 - 7:25 (15:03)
Mile 3 - 7:14 (22:17)
Mile 4 - 7:31 (29:48)
Mile 5 - 7:08 (36:56)
Mile 6 - 7:16 (44:12)
0.52 miles - 4:25 (8:03 pace)
Did a track session tonight:
1200m - 4:01
800m - 2:31
600m - 1:51
400m - 71s
200m - 30s
Happy with that - had a bit of a wobble on the 400m but feel that my fitness is coming back now.
Did this in 27:52 tonight but back was hurting loads afterwards.Quote:
Originally Posted by TheHeathens
Did a session of 4x830m on grass (~2:50) on Saturday morning and a 4 mile recovery run this evening
6 x 640m on wet grass tonight
2:12
2:11
2:08
2:07
2:07
2:04
Did that session a while back and was struggling to break 2:12 on any of them so pretty chuffed with that.
Are you not running up any fells Heathens??
No can do at moment. The reason I gave up in the first place was because of a dodgy back aggravated when running up steep hills.Quote:
Originally Posted by Ady In Accy
Ran up Cat Bells from Stair last year and my back just went into spasm for a week; I may try again once I've lost another stone in weight but I don't want anything to set me back for my hellrunner training.
10km fast run on the roads today (although fairly hilly!). Did 42 mins exactly:
Mile splits are:
6:58
13:50 (6:53)
20:42 (6:52)
27:10 (6:28)
34:02 (6:52)
40:25 (6:23)
42:00 (6:13 pace)
Then jogged 0.6 miles home.
Pretty chuffed with 42 mins - given that I was only doing 4.4 miles in 35:09 on the 29th April - just under 4 months ago.
6x830m on grass today with 2 mins jog recovery
2:59
3:00
3:01
2:59
2:56
2:52
Did 4 miles slow on Sunday and did 7 miles in 49:21 yesterday (7:03 pace) so quite happy with that.
3.7 mile recovery run today:
7:31
14:50 (7:19)
22:01 (7:11)
27:37 (7:32 pace)
Considering where I was at 3 months ago, to be able to easily do a 7:11 mile whilst consciously going easy, I'm happy that things are going in the right direction.