Wow! My first ever 50 mile week.
As I was back in Wales and had forgotten my new trail shoes I was stuck with the road for the week in some old heavy Kayano 17's (yuck). I have a decent 10 mile hilly route available and after a decent steady Tuesday effort of 1h16 mins I decided to stik with it and do it 5 times over the week.
Times ranged upto 1h20 later in the week, and I started every run with some achilles/lower calf pain which subsided after a couple of miles, and also got sore hip/ITB during each run. I think I have gotten used to shoes with less heel toe drop.
I am going to have a lighter week next week and then get into some harder tempo efforts with the half marathon's coming up
50 miles for the week - all in Asic Gel Kayano's.
Tuesday, 30 August 2011
Wednesday, 24 August 2011
Week ending 21st August
A strong week again.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Tuesday - usual 30 minute treadmill session. 5 min walm up with 20 mins of intervals of 1 min at 12kph and 1 min at 16 kph. The last two faster intervals done at 17 kph, with a 5 min warm down. Weights and rolling, stretching session.
Wednesday - 8 mile tempo trail run with Tring running club. A couple of faster efforts mixed in and felt good.
Friday - 15 mile trail run steady. Felt stronger than the last effort but did not time things so probably went a tad slower.
Sunday - 5 mile road run back in Cardiff on holiday with the family. Did it in 32.40 which was pleasing as I pushed at a steady effort going out and harder on the way home. Compared to some of the Tring club efforts I was not pushing as hard so feel I could go a little faster.
32.1 miles for the week. 4.1 in the Mizuno's, 23 in the Asic Fuji's and 5 in my old Asic gel Kayano's (forgot all my running shoes - what a plank!)
Another good week in the bank, and some more strength I hope for bigger efforts later in the year.
Sunday, 14 August 2011
Week ending 14th August
Another decent week completed of solid progressive running as follows:
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
Tuesday - 4.2 miles on the mill (Mizuno's) with 5 mins w/up then 20 mins of intervals, 1 min at 12kph and then 1 min at 16 kph with the last two intervals at 17kph as I felt good. Followed by 5 mins warm down. This is the first interval session I have done and I felt really easy. The harder tempo efforts with the running club must be at a decent pace as I felt comfortable at 16kph
Wednesday - 7.5 miles trail run (Fuji's) at a comfortable effort. I ran a hard last mile as the two usual group leaders were away so we had an easy week.
Friday - 9.3 miles trail run (Fuji's) - a decent effort in 1h7 mins for the 9 miles with an easy .3 miles cool down
Sunday - 10 miles road run (asic gel racers) - a decent effort again in 1h14.30 mins. I didn't push that hard for the time.
31 miles for the week.
I have update my shoe milage as follows:
Mizuno 225.5
Innov8 369.15
Gel racer 294.9
Fuji's 75.45
NB's 10
If I had not bought the fuji's then the innov8's would be close to their 500 mile retirement date but they will get some more milage when it gets wetter in the autumn as I have to rotate them with the fuji's more. The asics gel racers will get the 500 miles before retirement which should take them and the innov8's to Christmas before Santa replaces them. The NB's will gradually replace the mizuno's as the treadmill shoe to get use to them and get them a weekly outing before next year getting some 5-7 mile trail efforts.
Tuesday, 9 August 2011
Race thoughts
I have been thinking about entering some races to bring some focus to my efforts. My thoughts far are 3 half marathon's in October, November and December as follows:
October 9th Henley half marathon - road
November 19th dirt half marathon in Leighton Buzzard - trail/canal
December 11th Bedford half marathon - road
A lot of my training is hard tempo at present and I would hope that it will provide some strength in a half marathon. I then plan to chose a marathon for the spring assuming I don't get into London.
October 9th Henley half marathon - road
November 19th dirt half marathon in Leighton Buzzard - trail/canal
December 11th Bedford half marathon - road
A lot of my training is hard tempo at present and I would hope that it will provide some strength in a half marathon. I then plan to chose a marathon for the spring assuming I don't get into London.
Week ending 7th August
An OK week, with only 3 runs instead of 4 as the wife's birthday interfered with Tuesday's interval run :(
Wednesday - 8.5 miles trail run (asic fuji's) with the running club. Good solid tempo effort again and very enjoyable.
Friday - 15 mile trail run (asic fuji's) with a colleague at a steady effort to begin with and a horrid last 5 miles of heavy legs. The legs don't seem to recover so well from Wednesday's session.
Sunday - 8.5 mile road run (asic gel racer's) - steady/easy effort after Friday.
I havee come to realise that I don't run as hard on my own as I do with someone else or the running club. Therefore the quality of my traing run's has increased.
Total milage for the week - 32 miles
Wednesday - 8.5 miles trail run (asic fuji's) with the running club. Good solid tempo effort again and very enjoyable.
Friday - 15 mile trail run (asic fuji's) with a colleague at a steady effort to begin with and a horrid last 5 miles of heavy legs. The legs don't seem to recover so well from Wednesday's session.
Sunday - 8.5 mile road run (asic gel racer's) - steady/easy effort after Friday.
I havee come to realise that I don't run as hard on my own as I do with someone else or the running club. Therefore the quality of my traing run's has increased.
Total milage for the week - 32 miles
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