More solid running this week
Tuesday - 4.1 miles on the treadmill. 5 mins warm up, followed by 20 mins at 14.4k, then 5 mins cool down. Felt quite hard.
Wednesday 9 miles on the trail, at a hard tempo level wiTh the running club in Tring. This is proving a blessing. Whilst we slow at stiles for the group to concertina back together, the fastest runner pushed hard for long stretches and we did a 6.10 final mile which was great. I had to work really hard to keep up and worked so much harder than I would on my own. Tough!
Saturday 7.5 mile trail run in Ampthill. This ended up as a slow run as I was heavy legged from Wednesday still which I had been surprised about. He hills were tough but it was a lovely dat and very enjoyable to be out.
Sunday 10 miles road run in 1h14mins at a steady tempo effort. Lovely day but a bit warm. Decided to use gels for this after listening to Matt Dixon on the marathon talk podcast discuss fuelling properly during training to ensure a good performance and to help recovery. Felt good after Saturdays slow day.
Total miles for the week 30.6 with 4.1 in the mizuno's, 16.5 in the ASIC fuji's and 10 in the asic gel racer's.
Sunday, 31 July 2011
Sunday, 24 July 2011
Week ending 24th July
Another good week. The tiredness felt from last week's race/shoe issue was resolved by Tuesday.
Tuesday - 4.1 miles with 5 mins warm up, 20 mins at 14.3k, then 5 mins warm down, with a rolling and stretching session. Felt hard.
Wednesday - 9.5 tempo trail run with the running club. Felt good
Friday - 8.4 miles interval session run, with 10 mins warm up, followed by three min on/5 min off interval pattern with speeds of 6.20 per mile and progressively slower on the recovery stretches starting off about 7.10 and ending up over 8 mins a mile after interval 6. My hips and calf's really felt it. It was a hard session but very beneficial.
Sunday - 9.15 miles trail run. Steady effort, followed by a rolling and stretching session
I acquired a pair of Asics Gel Fuji trail shoes this week and they have worked out well. Decent cushioing for the longer trail runs with good grip too.
This week I ran 4.1 miles in the mizuno's, 8.4 miles in the asics road shoes, and 18.65 in the asic trail shoes for a total milage of 31.15 miles.
Tuesday - 4.1 miles with 5 mins warm up, 20 mins at 14.3k, then 5 mins warm down, with a rolling and stretching session. Felt hard.
Wednesday - 9.5 tempo trail run with the running club. Felt good
Friday - 8.4 miles interval session run, with 10 mins warm up, followed by three min on/5 min off interval pattern with speeds of 6.20 per mile and progressively slower on the recovery stretches starting off about 7.10 and ending up over 8 mins a mile after interval 6. My hips and calf's really felt it. It was a hard session but very beneficial.
Sunday - 9.15 miles trail run. Steady effort, followed by a rolling and stretching session
I acquired a pair of Asics Gel Fuji trail shoes this week and they have worked out well. Decent cushioing for the longer trail runs with good grip too.
This week I ran 4.1 miles in the mizuno's, 8.4 miles in the asics road shoes, and 18.65 in the asic trail shoes for a total milage of 31.15 miles.
Monday, 11 July 2011
Week ending 10th July
Another solid week.
Tuesday 30 mins run. 5 mins w/up, 20 mins at 14.1 km/h, and then 5 mins warm down - 4 miles.
Wednesday 1h5 mins 8.5 miles trail tempo effort with Tring Running club.This was tough, I was really slowing down in the last couple of miles. I run at a steady effort but effort levels go up and down in a group, either waiting for slower runners to catch up and then hard effort at the front. Excellent fun though.
Friday 8.5 miles tempo effort with a work colleague. Hard last couple of miles and a good effort again.
Sunday 10 miles road steady effort on my own, in approx 1h17 mins
31 miles for the week with 4 miles in the mizunos, 18.5 in the asics and 8.5 in the Innov8's.
Tuesday 30 mins run. 5 mins w/up, 20 mins at 14.1 km/h, and then 5 mins warm down - 4 miles.
Wednesday 1h5 mins 8.5 miles trail tempo effort with Tring Running club.This was tough, I was really slowing down in the last couple of miles. I run at a steady effort but effort levels go up and down in a group, either waiting for slower runners to catch up and then hard effort at the front. Excellent fun though.
Friday 8.5 miles tempo effort with a work colleague. Hard last couple of miles and a good effort again.
Sunday 10 miles road steady effort on my own, in approx 1h17 mins
31 miles for the week with 4 miles in the mizunos, 18.5 in the asics and 8.5 in the Innov8's.
Tuesday, 5 July 2011
Sunday 3rd July
I think I am a runner again after getting in 32.15 miles as follows:
Tuesday - 4 miles in 29 minutes with 20 minutes at 14k tempo style and it hurt. I felt stiff afterwards.
Wednesday - 8.5 miles trail run with Tring running club who I am planning to join. Good fun running a group. Steady effort and enjoyable.
Friday - 9.15 miles trail run with a work colleague. Not sure of time but better than last week and an estimated last mile in 6.30 a mile. Hard and felt tired afterwards.
Sunday - 10.5 miles on the road coming home from Whipsnade Zoo. Felt easy and ran an estimated 1.17 which is a good time for a steady effort.
I saw a PT instructor on Friday morning and went through my ITB issues and had a bit of an MOT. I got my calfs, itb, thighs, butt and quads rolled properly and I almost cried it was so painful. My calfs were really knotted and sore. I also got some balance and core strengthening exercises to do soon. Over the next six weeks this should help a lot to get my structural balance in order and ease my injury issues. I felt great running on Friday and morning, with the hip and knee feeling better.
I ran 4 miles in the mizunos, 17.65 in the innov'8s and 10.5 in the asics.
Tuesday - 4 miles in 29 minutes with 20 minutes at 14k tempo style and it hurt. I felt stiff afterwards.
Wednesday - 8.5 miles trail run with Tring running club who I am planning to join. Good fun running a group. Steady effort and enjoyable.
Friday - 9.15 miles trail run with a work colleague. Not sure of time but better than last week and an estimated last mile in 6.30 a mile. Hard and felt tired afterwards.
Sunday - 10.5 miles on the road coming home from Whipsnade Zoo. Felt easy and ran an estimated 1.17 which is a good time for a steady effort.
I saw a PT instructor on Friday morning and went through my ITB issues and had a bit of an MOT. I got my calfs, itb, thighs, butt and quads rolled properly and I almost cried it was so painful. My calfs were really knotted and sore. I also got some balance and core strengthening exercises to do soon. Over the next six weeks this should help a lot to get my structural balance in order and ease my injury issues. I felt great running on Friday and morning, with the hip and knee feeling better.
I ran 4 miles in the mizunos, 17.65 in the innov'8s and 10.5 in the asics.
Subscribe to:
Posts (Atom)