It's been a better week, out 4 times for between 3.6 & 10.2 miles. Overall the week had a total just over 22miles.
New trainers purchased on Saturday have put a new bounce in my legs. Normally I'm an Asics or nike runner but New Balance won the day. Very nice and fit like a glove. So much so that I've done 15 miles in them already. Normally I'd wear them about the house for a week before running but these are nice.
Today's run was epic. 10 runners showed up. It got to the point where we started to look for Niall. Surely he'd not miss out on this one.
Spiersy had organised a 19 mile route so the hard core were out. Anthony and I had other plans, stick with them to Sandridge and then head back. It didn't go that well. By the time we'd reached Ayres End Lane the elite were gone. No idea which way they'd gone so we headed through Heartwood to Sandridge.
We got to Sandridge High Street and were about to hit the trail when he heard Spiersy shouting at us to stop! Quite a surprise. The rest of the group came pounding on and passed as they headed towards Welwyn. We made our apologies and took Rob with us for a loop towards Wheathamstead. We got a bit lost and ended up back in Sandridge before heading back via Nomansland common.
Just over 10 miles, most of it in the mud so I'm a bit sore and tired. And my new trainers are not looking so new.
Next week I'll try and get a few more miles in the tank and fit a reps session on Thursday.
Sunday, 13 February 2011
Monday, 7 February 2011
What week is it?
So I've missed a few weeks blogging. Work life balance has gone completely. It would be a lie to even suggest it was close.
Not sure how it happened but pants it is. I've even missed lunch a few days on the trot and that is very unusual.
Anyway, this is the week I claim it all back. I'm finishing at 5 no matter what. I'm having a sandwich and I'm going for a run, even if its a short one. Tonight was just 3.5miles.
So the last week was two 4 milers and then an 11 on Sunday. I missed the early start after my mate Dave came and stayed. A late night curry and some chit chat till the wee early hours put the kybosh on a morning run.
I did head out in the id afternoon though. It was a gale force wind so I headed to Redbourn and took the 3 Dumps route passed the watermill and back up Beeson End Lane. I was glad to have the wind behind for the hill.
So the plan for this week is to get out every day. I'll take what I can get and if I'm near a 30mile week I'll be delighted.
Cheers the noo.
Not sure how it happened but pants it is. I've even missed lunch a few days on the trot and that is very unusual.
Anyway, this is the week I claim it all back. I'm finishing at 5 no matter what. I'm having a sandwich and I'm going for a run, even if its a short one. Tonight was just 3.5miles.
So the last week was two 4 milers and then an 11 on Sunday. I missed the early start after my mate Dave came and stayed. A late night curry and some chit chat till the wee early hours put the kybosh on a morning run.
I did head out in the id afternoon though. It was a gale force wind so I headed to Redbourn and took the 3 Dumps route passed the watermill and back up Beeson End Lane. I was glad to have the wind behind for the hill.
So the plan for this week is to get out every day. I'll take what I can get and if I'm near a 30mile week I'll be delighted.
Cheers the noo.
Sunday, 16 January 2011
Week 2, 27.7miles
A couple more miles this week but to be honest it was a bit of a shocker.
Work's just a bit busy so I couldn't find time to run on Tuesday or Wednesday which should have left me fresh for Thursday's reps. They, however, were a disaster. I've lost so much pace, endurance, determination in the last 3 months that I might as well realise its going to be a long hard road back to form.
The rep pace was poor and I caved for the last 3 or 4 of the session which was 10x2min, 1 min off.
I'm not panicking though and have resolved to get back with my running off heart rate. That's a shocker too with the pace well down in the 9/10mins. Woo. We'll see how long it takes for the 8's to return.
So next week. A bit of travelling planned but hopefully I'll maintain the mileage at or around 25. If I can slot in an extra that would be good.
Work's just a bit busy so I couldn't find time to run on Tuesday or Wednesday which should have left me fresh for Thursday's reps. They, however, were a disaster. I've lost so much pace, endurance, determination in the last 3 months that I might as well realise its going to be a long hard road back to form.
The rep pace was poor and I caved for the last 3 or 4 of the session which was 10x2min, 1 min off.
I'm not panicking though and have resolved to get back with my running off heart rate. That's a shocker too with the pace well down in the 9/10mins. Woo. We'll see how long it takes for the 8's to return.
So next week. A bit of travelling planned but hopefully I'll maintain the mileage at or around 25. If I can slot in an extra that would be good.
Sunday, 9 January 2011
The rebuild has begun, week 1, 25miles
Hello. It's been a few months since my last blog. Although I've been quiet it's been far from uneventful.
I did a run on October 3rd in prep for the Herts 10k but got a pretty bad chest infection which floored me for a few weeks. It was so bad I ended up having a chest x-ray, and that was so bad I had to go for another. Yep, the first x-ray suggested something suspicious and so I was sent back with my heart very firmly in my mouth.
Fortunately it was just a very bad infection but the evidence was it would be 4-6 weeks before I was fit, well that was November written off. Just when I was about to kick off in early December I got the next round of lurgy that hit everyone down here. So no running until after Christmas. Phew. Sorry about that lot but you might have wondered what's been going on.
Anyway. New Year, new start and time to rebuild the 1000 mile man. Ha ha.
It's been a bit harder than I hoped. The legs have been hurting, the heart pounding and the lungs wondering what's going on. And all at a snails pace.
To be fair, it's got easier and this morning as I set off in the dark to meet Anthony, I had no regrets about a 0645 wake up or running in the freezing cold. It was invigorating.
We managed a good 11 miles at chatting pace at just over 9min. Slow but this was the longest run for quite a few months.
The plan for this next week is to build the mileage, let's see if I can get 35miles in and add a rep session on Thursday. That should be fun.
I also need to get a few races in the diary so any ideas fire them my way. 2011 targets are a sub 40min 10k and a sub 1.30 half marathon. Not sure whether I'll manage a marathon but Loch Ness sounds tempting.
I did a run on October 3rd in prep for the Herts 10k but got a pretty bad chest infection which floored me for a few weeks. It was so bad I ended up having a chest x-ray, and that was so bad I had to go for another. Yep, the first x-ray suggested something suspicious and so I was sent back with my heart very firmly in my mouth.
Fortunately it was just a very bad infection but the evidence was it would be 4-6 weeks before I was fit, well that was November written off. Just when I was about to kick off in early December I got the next round of lurgy that hit everyone down here. So no running until after Christmas. Phew. Sorry about that lot but you might have wondered what's been going on.
Anyway. New Year, new start and time to rebuild the 1000 mile man. Ha ha.
It's been a bit harder than I hoped. The legs have been hurting, the heart pounding and the lungs wondering what's going on. And all at a snails pace.
To be fair, it's got easier and this morning as I set off in the dark to meet Anthony, I had no regrets about a 0645 wake up or running in the freezing cold. It was invigorating.
We managed a good 11 miles at chatting pace at just over 9min. Slow but this was the longest run for quite a few months.
The plan for this next week is to build the mileage, let's see if I can get 35miles in and add a rep session on Thursday. That should be fun.
I also need to get a few races in the diary so any ideas fire them my way. 2011 targets are a sub 40min 10k and a sub 1.30 half marathon. Not sure whether I'll manage a marathon but Loch Ness sounds tempting.
Sunday, 3 October 2010
Herts10k splits
This was a repeat of a session we did last year in prep for the Herts 10k, 3 x 2.8miles on with 3 min recovery. This year we were 6, Simon and Paul were back but it was a new one for Anthony, Big Paul and new boy Alex.
Alex is Anthony's boss and he rolls up in an Audi pimp mobile. Very nice it was too.
We reminisced about last year, I'd done a crouch start, Paul had to abandon due to toilet issues and Simon had run up and down encouraging us all while we gasped for air.
This year the weather has been poor so foot conditions are boggy and slippy. That makes it hard work as there are a few sections along fields.
Simon was just back from injury so he made sure Alex was ok. Anthony had done 30k yesterday, so he had an excuse ready.
We set off pretty well. The 2 Paul's set the pace, looking very comfortable. I was trying to stay near 7's as I have a tendency to go off way too fast. It was a tough old slog and the sweat was beginning to flow as we reached the golf course and finish of the first rep. Anthony was ok and Alex was doing well.
The second rep is substantially up. The 2 Paul's were off, I was struggling and the Garmin was telling me I had to speed up. Couldn't do it and the pace was over 7's the whole way.
The third section was very muddy and slippy, that made any pace very difficult. The 2 Paul's didn't seem to be struggling as they pulled away. The pace was slow. I pushed the last bit and managed to get the pace back up to 6min pace. Overall it was tough.
The splits were Rep1: 6.54 / Rep 2: 7:37 / Rep 3: 7:46. Average = 7:25
Last year they were: 6:30 / 7:03 / 6:58. Woops. That tells a story of limited recovery from the half ironman and also not too many running miles over recent months. Last year my focus was 100% on the 10k but this year running's been a poor 3rd to the bike an swim.
The bad news though is that Simon seems to have aggravated his injury on today's run which is a real shame given the 10k is next Sunday.
Garmin
Alex is Anthony's boss and he rolls up in an Audi pimp mobile. Very nice it was too.
We reminisced about last year, I'd done a crouch start, Paul had to abandon due to toilet issues and Simon had run up and down encouraging us all while we gasped for air.
This year the weather has been poor so foot conditions are boggy and slippy. That makes it hard work as there are a few sections along fields.
Simon was just back from injury so he made sure Alex was ok. Anthony had done 30k yesterday, so he had an excuse ready.
We set off pretty well. The 2 Paul's set the pace, looking very comfortable. I was trying to stay near 7's as I have a tendency to go off way too fast. It was a tough old slog and the sweat was beginning to flow as we reached the golf course and finish of the first rep. Anthony was ok and Alex was doing well.
The second rep is substantially up. The 2 Paul's were off, I was struggling and the Garmin was telling me I had to speed up. Couldn't do it and the pace was over 7's the whole way.
The third section was very muddy and slippy, that made any pace very difficult. The 2 Paul's didn't seem to be struggling as they pulled away. The pace was slow. I pushed the last bit and managed to get the pace back up to 6min pace. Overall it was tough.
The splits were Rep1: 6.54 / Rep 2: 7:37 / Rep 3: 7:46. Average = 7:25
Last year they were: 6:30 / 7:03 / 6:58. Woops. That tells a story of limited recovery from the half ironman and also not too many running miles over recent months. Last year my focus was 100% on the 10k but this year running's been a poor 3rd to the bike an swim.
The bad news though is that Simon seems to have aggravated his injury on today's run which is a real shame given the 10k is next Sunday.
Garmin
Thursday, 30 September 2010
Hill Reps
So after last night's "lazy night" which had global ramifications - even the Gers fan in Peru wondered what was going on - I was back on reps with the guys at National Grid.
It was a good turn out, with 9 of us pushing the effort. I wasn't hopeful after only a few dismal runs in recent weeks while in amongst the group we had a GB vet, an Ironman and two guys who had gone sub 1.30 in last week's half marathon.
Rep 1 was steady and only Jon Jennings set off like a hare. Nobody was near him. I kept on Steve's shoulder as last time we'd done this set we'd marked each other fairly well.
Rep 2 and I decided to sprint behind Jon for 20 yards. Ok that was my comic contribution for the day. Rep 1 and 2 were 69secs followed by 68.
Rep 3 and I stayed on Steve. Again it was 69. Rep 4 and I held onto Steve again, we were seeing a fair space appearing between the group as the younger lads showed their strength.
Rep 5 and Steve pushed it, he finished in 65, I was probably at 69. Rep 6 was second last and one of the young lads decides to take on Jon. At the top the news is that he beat Jon. Ok, but he'll die on the next. I was over in 69-70, I struggled.
Last one and everyone digs deep. Young Steve goes off with Jon again. I try and stay with Steve but can't. He manages a 64, I probably do a 68 but nearly pass out. Young Steve has beaten Jon for the second rep. Good effort.
On the way back I chat with Jon, he's 43. Ran for England schools before taking on a senior a career focusing on the mile. Gave up at 32 and has only just started getting his passion back for it. He's enjoying the banter of the lunchtime and the mix of characters.
I wasn't too despondent after the session. Back in Feb I'd managed a 66sec but my splits had been between 70 and 67. I was stronger back then so this is quite an encouragement. I just need to start getting a few more miles in the legs every week. It's not been that many since the marathon back in May.
It was a good turn out, with 9 of us pushing the effort. I wasn't hopeful after only a few dismal runs in recent weeks while in amongst the group we had a GB vet, an Ironman and two guys who had gone sub 1.30 in last week's half marathon.
Rep 1 was steady and only Jon Jennings set off like a hare. Nobody was near him. I kept on Steve's shoulder as last time we'd done this set we'd marked each other fairly well.
Rep 2 and I decided to sprint behind Jon for 20 yards. Ok that was my comic contribution for the day. Rep 1 and 2 were 69secs followed by 68.
Rep 3 and I stayed on Steve. Again it was 69. Rep 4 and I held onto Steve again, we were seeing a fair space appearing between the group as the younger lads showed their strength.
Rep 5 and Steve pushed it, he finished in 65, I was probably at 69. Rep 6 was second last and one of the young lads decides to take on Jon. At the top the news is that he beat Jon. Ok, but he'll die on the next. I was over in 69-70, I struggled.
Last one and everyone digs deep. Young Steve goes off with Jon again. I try and stay with Steve but can't. He manages a 64, I probably do a 68 but nearly pass out. Young Steve has beaten Jon for the second rep. Good effort.
On the way back I chat with Jon, he's 43. Ran for England schools before taking on a senior a career focusing on the mile. Gave up at 32 and has only just started getting his passion back for it. He's enjoying the banter of the lunchtime and the mix of characters.
I wasn't too despondent after the session. Back in Feb I'd managed a 66sec but my splits had been between 70 and 67. I was stronger back then so this is quite an encouragement. I just need to start getting a few more miles in the legs every week. It's not been that many since the marathon back in May.
Tuesday, 28 September 2010
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
Last weekend I was away for a walking weekend in North Yorkshire. It was good for the legs to get a chance to recover after quite a few weeks of strenuous effort.
This was my first run for a while, after the weekend strolling I decided to set off in z3 and see how it panned. In the end it was ok, average just over 8's and pretty comfortable.
Need to step it up a bit if I'm going to beat my pb for the Herts10k.
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
This was my first run for a while, after the weekend strolling I decided to set off in z3 and see how it panned. In the end it was ok, average just over 8's and pretty comfortable.
Need to step it up a bit if I'm going to beat my pb for the Herts10k.
Over to get a hire car, 4.35 miles by kdmurray65 at Garmin Connect - Details
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