Ok, so its been a bit hit and miss. No blogging for ages and a few false starts on the rebuilding.
But the last few weeks have been decent and so I think its safe to start the regular blogging and to set a few targets.
The building phase has begun for the NewForest Half Ironman in September. I completed it last year but failed to get under 6 hours, mainly because my run fell to pieces. That can be fixed.
I'm also keen to get the pace back into my running. I've let the reps drop out of the schedule and this is the time to get them back. I did 6x800m last night as a start . The week will have two quality run sessions included from now.
Tonight was an easy 5 miles in zone 1 & 2 along the Herts 10k route. Lovely evening for a run.
Showing posts with label Easy Run. Show all posts
Showing posts with label Easy Run. Show all posts
Thursday, 4 August 2011
Sunday, 1 August 2010
Recovery run, 6.75miles
I wasn't sure I'd be up for a run after yesterday's exertions but in the end I felt ok.
The legs were a bit tired but soon found themselves as I set off over to Aldwickbury. My cadence picked up on the downhill and from there the form was good.
It was an excellent day, no wind or rain, shame today wasn't the long ride. Doh.
Overall it was 6.75 miles, easy pace and felt good.
Recovery run, 6.75miles by kdmurray65 at Garmin Connect - Details
The legs were a bit tired but soon found themselves as I set off over to Aldwickbury. My cadence picked up on the downhill and from there the form was good.
It was an excellent day, no wind or rain, shame today wasn't the long ride. Doh.
Overall it was 6.75 miles, easy pace and felt good.
Recovery run, 6.75miles by kdmurray65 at Garmin Connect - Details
Friday, 18 June 2010
Sports Day
Excellent sports day for the Murray clan. Jack winning the 200m and 70m runs and Olivia in the winning relay. Medals galore.
I had the gear with me for a run home from Markyate. We were supposed to be 4 but by the time we got going it was just me and Jamie.
It was chatting pace all the way. Up and down to Markyate, up the hill to Pepperstock and then along to Kinsbourne Green.
The rain was falling which made it a refreshing run. Jamie did well, setting a good pace on the flat but struggling a bit up the hills.
Legs felt good. 7 miles at just under 9 pace. Easy peasy.
I had the gear with me for a run home from Markyate. We were supposed to be 4 but by the time we got going it was just me and Jamie.
It was chatting pace all the way. Up and down to Markyate, up the hill to Pepperstock and then along to Kinsbourne Green.
The rain was falling which made it a refreshing run. Jamie did well, setting a good pace on the flat but struggling a bit up the hills.
Legs felt good. 7 miles at just under 9 pace. Easy peasy.
Monday, 14 June 2010
Back from ankle buster
So the ankle felt better and I had the chance to get the demons behind me. I had to return a hire car to Enterprise in St Albans.
Easy run home, decided to take the road just to make sure there was no problem. Easy it was too and I strolled it in just over 45 mins. That's an easy 9min pace into the wind.
Good to be back. Now I need to get my head down and get some fitness back. The holidays are over.
Easy run home, decided to take the road just to make sure there was no problem. Easy it was too and I strolled it in just over 45 mins. That's an easy 9min pace into the wind.
Good to be back. Now I need to get my head down and get some fitness back. The holidays are over.
Saturday, 8 May 2010
Easy 5 miles
The legs are still not 100% after the marathon. There are a few aches and pains in unusual spots, so I'm still taking it easy.
It was election day and after my vote - no queue in Harpenden - I was off for a trot round West Common, Rothampstead and the Nickey Line.
The pace was steady 9's which meant the heart rate was low. The aches and pains in the calves and thighs eventually went and I enjoyed being out.
A good stretch afterwards and it was time to settle down and watch the election unfold.
It was election day and after my vote - no queue in Harpenden - I was off for a trot round West Common, Rothampstead and the Nickey Line.
The pace was steady 9's which meant the heart rate was low. The aches and pains in the calves and thighs eventually went and I enjoyed being out.
A good stretch afterwards and it was time to settle down and watch the election unfold.
Friday, 16 April 2010
Nearly there, Snow Run, 8.7miles
A first today. My first one-way run on the 1000. Susan and the kids were at the Snow Centre in Hemel and my challenge was to get there in less than 80 mins. Google said it was 9.2miles.
I headed through the park and picked up the Nickey Line and headed for Redbourn. Normally I head back towards Beeson End Lane but today it was all the way to Hemel. The path is good and it was a really pleasant run. In Hemel it seems to cut down towards the town centre but I had to leave it and take a route through some side streets.
I reached the snow centre in 1.16 but it was only 8.7miles. Nice to not have to loop back and instead just join the family for a while then drive home.
The Snow Centre is pretty impressive and I'm sure I'll be back to have a go. The kids loved it.
I headed through the park and picked up the Nickey Line and headed for Redbourn. Normally I head back towards Beeson End Lane but today it was all the way to Hemel. The path is good and it was a really pleasant run. In Hemel it seems to cut down towards the town centre but I had to leave it and take a route through some side streets.
I reached the snow centre in 1.16 but it was only 8.7miles. Nice to not have to loop back and instead just join the family for a while then drive home.
The Snow Centre is pretty impressive and I'm sure I'll be back to have a go. The kids loved it.
Thursday, 15 April 2010
Closing in, 7.0miles
Dropped the car off in Sandridge and ran back through Heartwood. Wind was against so it felt quite tough. Out of the wind it was glorious.
Made it down to Southdown without being hit by a car - but its not pleasant at rush hour.
After Southdown it was up and around Thornbury and Dalkeith Road.
Got home and was skimming the local free paper when I see a couple of photos of me! I nearly died. One in my kilt and one from the St Albans Half Marathon - Niall is just on the edge of that shot. Its a nice article and might bring in a few more ££'s for Heart Research, which is actually the whole point.
7.0miles in my new shoes.
Made it down to Southdown without being hit by a car - but its not pleasant at rush hour.
After Southdown it was up and around Thornbury and Dalkeith Road.
Got home and was skimming the local free paper when I see a couple of photos of me! I nearly died. One in my kilt and one from the St Albans Half Marathon - Niall is just on the edge of that shot. Its a nice article and might bring in a few more ££'s for Heart Research, which is actually the whole point.
7.0miles in my new shoes.
Tuesday, 13 April 2010
Hire Car Run, 5.4miles
Today was a long old day and I'm pretty frazzled. I was off on the 0620 train and was in Somerset by 0930. A stressful morning trying to get my lines right and then the long train home.
I had to then go an pick up a hire car in Sandridge. The route was Ayers End lane, Heartwood and then up to the rental office. It was very pleasant running today, a cool breeze and clear skies.
I need a good night's sleep and an easy day tomorrow. That's a rap.
I had to then go an pick up a hire car in Sandridge. The route was Ayers End lane, Heartwood and then up to the rental office. It was very pleasant running today, a cool breeze and clear skies.
I need a good night's sleep and an easy day tomorrow. That's a rap.
Saturday, 10 April 2010
Super Saturday, 11miles
The sun's still beating down, marvellous.
I met Alistair this morning at 0745 for another 10-11mile loop round Childwickbury. I was vested and skimpy shorts, yet still felt warm!! Alistair was in normal short sleeve top but bizarrely there were other runners out in fleece tops and one guy in a Helly Hansen thermal?!?!? I must be going through the man-apause or something.
Anyway, it was a nice warm-up over to Long Buftlers and then joining Alistair the pace picked up. We held it around 7.40s and chatted our way round. On the hills the pace slowed a tad but still we picked it back up to the 7.40s. I'm not saying the chatting was free and easy but back in the day, it is a well known fact, I could only grunt responses at 8.30 pace. Progress.
We made it up the Beeson End hill in no time as we realised we had 3 or 4 other non-running mutual friends. The world is a small place.
So we finished 10miles at 8min pace, not bad given that included my warm up and its a hilly old route. I finished off with a mile to warm down. So 11miles done and its not 9.00am. Perfect.
Now I've a day of being bossed about in the garden and then down the allotment. Oh what joy.
I met Alistair this morning at 0745 for another 10-11mile loop round Childwickbury. I was vested and skimpy shorts, yet still felt warm!! Alistair was in normal short sleeve top but bizarrely there were other runners out in fleece tops and one guy in a Helly Hansen thermal?!?!? I must be going through the man-apause or something.
Anyway, it was a nice warm-up over to Long Buftlers and then joining Alistair the pace picked up. We held it around 7.40s and chatted our way round. On the hills the pace slowed a tad but still we picked it back up to the 7.40s. I'm not saying the chatting was free and easy but back in the day, it is a well known fact, I could only grunt responses at 8.30 pace. Progress.
We made it up the Beeson End hill in no time as we realised we had 3 or 4 other non-running mutual friends. The world is a small place.
So we finished 10miles at 8min pace, not bad given that included my warm up and its a hilly old route. I finished off with a mile to warm down. So 11miles done and its not 9.00am. Perfect.
Now I've a day of being bossed about in the garden and then down the allotment. Oh what joy.
Friday, 9 April 2010
Sunshine and 8.2miles
Oh no. A winter of training in the rain and snow, and now less than 3 weeks to go and its gone tropical. The sun's shining, the birds are singing and its a bit of a difference running with the smell of barbecues burning.
I went out after work and headed north on the the path towards Luton Airport. At East Hyde I went up the hill and then into Luton Hoo. I came back out the same way and avoided a bit of running along the A1081. As I tried to cross over the main road I got a beep from Jon Cobb. We are not destined to run together. Whenever he's running I'm driving passed etc etc. Anyway it put a bounce in my step seeing Jon and I was home before I knew it.
8.2 miles at 8.30pace. Nice.
Tomorrow I've an 8-10 miler scheduled with Alistair and then on Sunday an easy 16miles. This taper lark is good.
I went out after work and headed north on the the path towards Luton Airport. At East Hyde I went up the hill and then into Luton Hoo. I came back out the same way and avoided a bit of running along the A1081. As I tried to cross over the main road I got a beep from Jon Cobb. We are not destined to run together. Whenever he's running I'm driving passed etc etc. Anyway it put a bounce in my step seeing Jon and I was home before I knew it.
8.2 miles at 8.30pace. Nice.
Tomorrow I've an 8-10 miler scheduled with Alistair and then on Sunday an easy 16miles. This taper lark is good.
Thursday, 8 April 2010
A long day with 7.5miles
I had a day in Bristol which involved an early train and late finish. But no rest for me and I had to get out for a few miles.
6 hours on trains though and my legs were wondering what was going on, I had an ache in my left knee, my right ankle, my right calf etc etc.
After a mile all was well though and as it was not quite dark I headed to the Nickey Line. By the time I reached West Common it was pitch dark though and I was relieved not to have twisted an ankle.
My thoughts tonight were all about the progress I've made over the last 925miles. There were 3 areas I targetted:
Endurance - by chugging out mile after mile there's no doubt I've improved
Technique - I've worked hard at getting "light" on my feet rather than thumping my way along the roads.
Pace - by doing reps week in week out I've got more and more comfortable running quickly.
The theory is that the combination of endurance, speed and technique will see me hit pb's across 5k, 10k and half marathon distances. As this is my first marathon I'll be doing a personal best whatever time I do.
So tonight was good, an easy comfortable 7.5miles at 9.13 pace.
6 hours on trains though and my legs were wondering what was going on, I had an ache in my left knee, my right ankle, my right calf etc etc.
After a mile all was well though and as it was not quite dark I headed to the Nickey Line. By the time I reached West Common it was pitch dark though and I was relieved not to have twisted an ankle.
My thoughts tonight were all about the progress I've made over the last 925miles. There were 3 areas I targetted:
Endurance - by chugging out mile after mile there's no doubt I've improved
Technique - I've worked hard at getting "light" on my feet rather than thumping my way along the roads.
Pace - by doing reps week in week out I've got more and more comfortable running quickly.
The theory is that the combination of endurance, speed and technique will see me hit pb's across 5k, 10k and half marathon distances. As this is my first marathon I'll be doing a personal best whatever time I do.
So tonight was good, an easy comfortable 7.5miles at 9.13 pace.
Monday, 5 April 2010
Holiday Monday, 11.1miles
Easter Monday and I'm awake too early thanks to a crying Louis. He's a good wee lad but this morning he's unsettled and its only 0630.
I'm meeting Paul at 0815 but decide its time to get up and out. After a chilled breakfast I eascape and do a 4 mile loop over to Long Buftlers and back.
I meet Paul down at the George and we head roughly in the direction of Redbourn. He has a few new paths up his sleeve, so we head out of the park and over to the rugby club. From there we head down the hill and then broadly across towards the Watermill and Beeson End Lane. We don't head down to the hill so meet Beeson End up at the top. From there we head to Cross Lane and then around the houses to Crabtree Lane where we part.
Paul's on a new training programme that's aimed at increasing his 10k pace, it doesn't seem to be working as he's feeling fatigued and wasn't setting his normal sub 8 min pace. Hopefully he'll bounce back.
I enjoyed the run. My first 4 miles were all easy mid 9min pace and the rest medium 8's with the one sub 8 thrown in. My heart rate was zone 1 and 2 all the way apart from 4 mins in zone 3 when on the hills. 11.1 miles covered in 1hr 38mins, average pace 8.53.
I'm meeting Paul at 0815 but decide its time to get up and out. After a chilled breakfast I eascape and do a 4 mile loop over to Long Buftlers and back.
I meet Paul down at the George and we head roughly in the direction of Redbourn. He has a few new paths up his sleeve, so we head out of the park and over to the rugby club. From there we head down the hill and then broadly across towards the Watermill and Beeson End Lane. We don't head down to the hill so meet Beeson End up at the top. From there we head to Cross Lane and then around the houses to Crabtree Lane where we part.
Paul's on a new training programme that's aimed at increasing his 10k pace, it doesn't seem to be working as he's feeling fatigued and wasn't setting his normal sub 8 min pace. Hopefully he'll bounce back.
I enjoyed the run. My first 4 miles were all easy mid 9min pace and the rest medium 8's with the one sub 8 thrown in. My heart rate was zone 1 and 2 all the way apart from 4 mins in zone 3 when on the hills. 11.1 miles covered in 1hr 38mins, average pace 8.53.
Wednesday, 31 March 2010
Two Easy Runs, 10.5miles
After a couple of days off it was nice to get out. The weather is poor, cold, wet and windy.
At lunchtime I took off for the 5-mile loop round the canal in Warwick. It was blowing a gale but still it was a nice 40mins.
In the evening there was no time for footy on TV, instead it was out in the wind and rain for another 5 miles. The wind was from the north, so it was towards Kinsbourne Green and then back with the wind.
There weren't many out tonight but a nice comfartable 5.5miles. Total for the day 10.5.
At lunchtime I took off for the 5-mile loop round the canal in Warwick. It was blowing a gale but still it was a nice 40mins.
In the evening there was no time for footy on TV, instead it was out in the wind and rain for another 5 miles. The wind was from the north, so it was towards Kinsbourne Green and then back with the wind.
There weren't many out tonight but a nice comfartable 5.5miles. Total for the day 10.5.
Saturday, 27 March 2010
This-is-a-training-run, 8.6miles
Tomorrow's plan is for a 20miler over in Hemel. Big crowd expected, although the weather may dampen spirits.
Today was to be an easy run. The last couple of sessions have been faster than usual so I had to repeat the mantra "this-is-a-training-run" to keep me slow. It succeeded, 8.6miles at 9.35pace.
I took the path out towards East Hyde, the hill and then a jog into Luton Hoo before turning for home. Wind was behind for the 3.5 miles back from the Hoo which made it pleasant.
The legs are aching a bit now. I need lots of carbs and then an early night. We lose an hour tonight.
Today was to be an easy run. The last couple of sessions have been faster than usual so I had to repeat the mantra "this-is-a-training-run" to keep me slow. It succeeded, 8.6miles at 9.35pace.
I took the path out towards East Hyde, the hill and then a jog into Luton Hoo before turning for home. Wind was behind for the 3.5 miles back from the Hoo which made it pleasant.
The legs are aching a bit now. I need lots of carbs and then an early night. We lose an hour tonight.
Friday, 26 March 2010
Two easy runs, 11 miles
It's been a busy old week. Long hours at work and a little less sleep than I'd like. But hey ho, off for a run I go.
Lunchtime, I set off on my own aiming for a 9min pace. I felt good though and couldn't keep it slow. Average pace was 8.22.
After getting home I set off for a loop around Wheathampstead. Again I was feeling pretty good but was forcing the pace down. Then I remembered my mate Andy was coming round to pick up my golf clubs for the weekend. Woops!
So I had to step it up and get under 8min pace all the way home. Made it to find Andy enjoying a cup of tea!
Total for the day was 11 miles.
Lunchtime, I set off on my own aiming for a 9min pace. I felt good though and couldn't keep it slow. Average pace was 8.22.
After getting home I set off for a loop around Wheathampstead. Again I was feeling pretty good but was forcing the pace down. Then I remembered my mate Andy was coming round to pick up my golf clubs for the weekend. Woops!
So I had to step it up and get under 8min pace all the way home. Made it to find Andy enjoying a cup of tea!
Total for the day was 11 miles.
Friday, 19 March 2010
Recovery run, 8 miles
The weather is perfect for running - why can't we have the marathon now!! The temperature is 10c, no wind and a cooling drizzle of rain. Lovely!
The legs were feeling heavy after yesterday's reps. I headed out feeling laboured for the first mile but eventually settled into a comfortable rythm. The route was the old favourite over to Wheathamspted via the Swan Walk. Then back again via the main road but with the added mileage of Westfield Road and back via St Georges.
My mind was full of thoughts of the marathon, what pace should I go for, how will I react to the crowds of runners and supporters, will my calf be ok, 2.59 or bust?
Today was 8 miles at 9.12 pace. Easy.
The legs were feeling heavy after yesterday's reps. I headed out feeling laboured for the first mile but eventually settled into a comfortable rythm. The route was the old favourite over to Wheathamspted via the Swan Walk. Then back again via the main road but with the added mileage of Westfield Road and back via St Georges.
My mind was full of thoughts of the marathon, what pace should I go for, how will I react to the crowds of runners and supporters, will my calf be ok, 2.59 or bust?
Today was 8 miles at 9.12 pace. Easy.
Wednesday, 17 March 2010
4 (Four) Runs, 15.2miles
St Patrick's Day and it's all gone a bit mad.
Had to get the car serviced in St Albans. So run 1 was the 4.6miles back from the garage. Easy peasy apart from the return of the dreaded stomach cramps. Not a very comfortable last mile from the common. Enough said, average pace 8.27.
As I was aorking at home and Susan had a friend round for lunch I was encouraged to make myself scarce. So run 2 was 4.8miles, down through the park and back on the Nickey Line. Average pace 8.42 and guess what the dreaded stomach is at it again.
Run 3 was back over to St Albans to pick up the car. I went along the golf course instead of straight along the road which made it 4.7miles. Average pace 8.51.
Run 4 was just a warm down to help ease the legs into a stretch session. So after the drive home it was a slow mile round the block. Total for the day 15.21.
Had to get the car serviced in St Albans. So run 1 was the 4.6miles back from the garage. Easy peasy apart from the return of the dreaded stomach cramps. Not a very comfortable last mile from the common. Enough said, average pace 8.27.
As I was aorking at home and Susan had a friend round for lunch I was encouraged to make myself scarce. So run 2 was 4.8miles, down through the park and back on the Nickey Line. Average pace 8.42 and guess what the dreaded stomach is at it again.
Run 3 was back over to St Albans to pick up the car. I went along the golf course instead of straight along the road which made it 4.7miles. Average pace 8.51.
Run 4 was just a warm down to help ease the legs into a stretch session. So after the drive home it was a slow mile round the block. Total for the day 15.21.
Tuesday, 16 March 2010
Blue sky and no gloves, 10.4miles
Cracking day. Finished up in the Midlands early and again got home before darkness.
Had to drop something down at the swimming pool and then headed off into the distance. I decided to head along through the avenues to Roundwood and then along to Kinsbourne Green. I kept going and then turned back when I reached Luton Hoo.
On the way back to Harpenden the dreaded stomach cramps hit. Disaster! With no option, well apart from somebody's garden, I had to push on to town.
Before heading home I did a loop through the Rothamstead Experimental Station and the park. Back home via Stewart Road and Ox Lane brought the mileage over 10. Nice and no reaction in the legs. 10.4miles in 1hr 33mins. Steady.
Had to drop something down at the swimming pool and then headed off into the distance. I decided to head along through the avenues to Roundwood and then along to Kinsbourne Green. I kept going and then turned back when I reached Luton Hoo.
On the way back to Harpenden the dreaded stomach cramps hit. Disaster! With no option, well apart from somebody's garden, I had to push on to town.
Before heading home I did a loop through the Rothamstead Experimental Station and the park. Back home via Stewart Road and Ox Lane brought the mileage over 10. Nice and no reaction in the legs. 10.4miles in 1hr 33mins. Steady.
Monday, 15 March 2010
Easy and steady, 10miles
I got back from a meeting in Leamington and it was daylight! So I got changed and out as fast as I could. Decided on a longer run but wanted to keep it as flat as possible.
After a bit of a detour I ended up on the Luton Airport path. Flattish and a good 5 miles long.
I was steady and focusing on form. No toe-ing off and limiting the pressure on the calves by keeping the cadence high and the strides short-ish.
I'm feeling good, no issues in the calves and full of energy. A week off has had a very restoring effect.
After a bit of a detour I ended up on the Luton Airport path. Flattish and a good 5 miles long.
I was steady and focusing on form. No toe-ing off and limiting the pressure on the calves by keeping the cadence high and the strides short-ish.
I'm feeling good, no issues in the calves and full of energy. A week off has had a very restoring effect.
Saturday, 13 March 2010
Look Who's Back! 3.5miles
The calf has been responding so well to the treatment that I just had to get out and do a few miles. Just easy and all focused on good form and no toe-ing off.
I headed over to Long Buftlers and back. It was easy and flat. The leg felt good and I'd have loved to have carried on! But I need to keep it sensible and build back up the mileage.
The injury has helped me focus and realise that I need to make the most of this opportunity. So with 6 weeks to go its 100% game-on.
The weekend has been good - last night the head of Maximuscle promised me a pack of complimentary nutrition products - should be good. This evening I had dinner with Fritz Theron, ultra-marthon man and Hemel-Barcelona cyclist for Heart Research UK. Top man and an inspirattional night.
I headed over to Long Buftlers and back. It was easy and flat. The leg felt good and I'd have loved to have carried on! But I need to keep it sensible and build back up the mileage.
The injury has helped me focus and realise that I need to make the most of this opportunity. So with 6 weeks to go its 100% game-on.
The weekend has been good - last night the head of Maximuscle promised me a pack of complimentary nutrition products - should be good. This evening I had dinner with Fritz Theron, ultra-marthon man and Hemel-Barcelona cyclist for Heart Research UK. Top man and an inspirattional night.
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