Made it for a session of long intervals - 4 efforts of 1 mile each, with a rest in between each.
A bit disappointed. Pressed wrong button on stopwatch so didn't get a timing for first run, but the others were about 5:58 - 6:10. Last week I managed 5:40 - 5:52 throughout the session.
Was windy for the last part - a head wind. And also I suspect the old favourite - dehydration. But no excuses - that wasn't fast enough. Shame, after Monday's performance.
Thursday 4 December 2008
Wednesday 3 December 2008
Shock Absorbing Insoles - The Secret Weapon?
I'm still enjoying (???) and benefitting from the shock abosrbing insoles that I bought from PhysioRoom.com a little while back. The shoes still feel as though they have plenty of life left in them and my recovery time after long runs is minimal. Definitely well worth the investment.
If I ever get around to buying a second set of running shoes (as opposed to replacing the current ones) a new pair of the insoles is definitely a must! Well worth the price - give them a go!
If I ever get around to buying a second set of running shoes (as opposed to replacing the current ones) a new pair of the insoles is definitely a must! Well worth the price - give them a go!
Monday 1 December 2008
Getting the log back on track
Training isn't going too badly, documenting it is!
Did the same run as about 3 weeks ago today. Or near enough. Added an extra corner to it, which increased the distance slightly. But it was a freezing day! Turned off the rough ground a little earlier to avoid the swamp like bit and the wind was so strong in my face, that I heade in land to avoid running along the beach. Gentler route, but I expect slightly further distance as I had to work over to rejoin the coast road later.
End result, well apart from drinking a lot less fluid, was 4½ minutes faster, at 2:20:30. Pleased with that - the whole run definitely felt a lot easier.
Plan for next week is to combine this route, missing the sanddunes, with another route, to build up the time. That way I should also build up to the required 21 miles...
Did the same run as about 3 weeks ago today. Or near enough. Added an extra corner to it, which increased the distance slightly. But it was a freezing day! Turned off the rough ground a little earlier to avoid the swamp like bit and the wind was so strong in my face, that I heade in land to avoid running along the beach. Gentler route, but I expect slightly further distance as I had to work over to rejoin the coast road later.
End result, well apart from drinking a lot less fluid, was 4½ minutes faster, at 2:20:30. Pleased with that - the whole run definitely felt a lot easier.
Plan for next week is to combine this route, missing the sanddunes, with another route, to build up the time. That way I should also build up to the required 21 miles...
Thursday 13 November 2008
'Gentle' Intervals
Couldn't get inspired for an interval session today - constant heavy drizzle that left me soaked probably brought on that mood. Felt I'd have been fine going off to do another long run!
Ran to the local aquatics shop to see if she had a fish in that we want. Fast out and then 30 : 30 intervals on the way back, jogging most of the rests as it was too cold and damp to walk all but a few.
Got around and did the session. Absolutely soaked at the end!
Ran to the local aquatics shop to see if she had a fish in that we want. Fast out and then 30 : 30 intervals on the way back, jogging most of the rests as it was too cold and damp to walk all but a few.
Got around and did the session. Absolutely soaked at the end!
Tuesday 11 November 2008
The after effects...
Legs recovered surprisingly quickly yesterday. Still a bit tired a couple of hours later, but by 5:00, felt fine. Not sure I could have ran, but I'd forgotten completely about it by then.
Only problem is a slight occasional pain in my right instep. Feels like I've pulled something slightly on the rough ground. Never mind, wasn't intending to run today!
Only problem is a slight occasional pain in my right instep. Feels like I've pulled something slightly on the rough ground. Never mind, wasn't intending to run today!
Monday 10 November 2008
A Marathon Long Run
Did the longest run I've done for ages today. Quite an interesting route and took far more of it off road than I intended to.
I headed down to the Coast Road and knew that there was a track at the side of it for a fair way, so followed the track rather than the path. Wound around all over the place. Eventually got to the beach, so ran along that for half a mile, until the tide meant I had to return to the road for another mile or so, before hitting yet another off road track.
Was absolutely finished off by the end of it - incapable of running! The amount of uneven surface was just too much for me, or at least I hope that's why I suffered as I did! If not, then why was I struggling before even half way?
I saw on a mapping tool that someone else has plotted almost exactly the course I took. I probably joined his route half a mile or more further into my run and where we split routes at the end it was near enough even, maybe a touch further for me. But his route measured straight along the Coast Road and totalled over 17 miles. Hopefully, by not following the straight route and zig zagging all along the route and my slightly longer start, I've done 18 - 19 miles. Hard to know exactly.
Either way, was out for 2 hours 25 exactly. That would be a touch over 8 mins / mile for 18 miles or 7:38 / mile for 19 miles. Slower than what I need for race day, but then I did have a few miles of sand dunes to contend with, followed by beach and dirt tracks.
Anyway, it's a starting point. If I try that route again in a month or so I'll be able to compare times.
I headed down to the Coast Road and knew that there was a track at the side of it for a fair way, so followed the track rather than the path. Wound around all over the place. Eventually got to the beach, so ran along that for half a mile, until the tide meant I had to return to the road for another mile or so, before hitting yet another off road track.
Was absolutely finished off by the end of it - incapable of running! The amount of uneven surface was just too much for me, or at least I hope that's why I suffered as I did! If not, then why was I struggling before even half way?
I saw on a mapping tool that someone else has plotted almost exactly the course I took. I probably joined his route half a mile or more further into my run and where we split routes at the end it was near enough even, maybe a touch further for me. But his route measured straight along the Coast Road and totalled over 17 miles. Hopefully, by not following the straight route and zig zagging all along the route and my slightly longer start, I've done 18 - 19 miles. Hard to know exactly.
Either way, was out for 2 hours 25 exactly. That would be a touch over 8 mins / mile for 18 miles or 7:38 / mile for 19 miles. Slower than what I need for race day, but then I did have a few miles of sand dunes to contend with, followed by beach and dirt tracks.
Anyway, it's a starting point. If I try that route again in a month or so I'll be able to compare times.
Wednesday 5 November 2008
Charging through intervals.
Woke up feeling tired, but a few hours later when I got out for a run I felt really strong and powerful. Did my standard 10km training circuit, but doing 30 : 30 intervals. Managed the route in about 41 minutes, which is incredible for intervals!
The new insoles might be helping - either physically or mentally. It might be a placebo effect, but putting them in my current Asics has given them a new breath of life and they feel far more springy. Well recommended! Will certainly use them again.
The new insoles might be helping - either physically or mentally. It might be a placebo effect, but putting them in my current Asics has given them a new breath of life and they feel far more springy. Well recommended! Will certainly use them again.
Subscribe to:
Posts (Atom)
