Not feeling great, kept it all recovery runs so far this week so as not to put unnecessary stress on my body.
Tuesday night bottled the track session and
ran with Rose – did 6.23 miles @ 8:31 min miles AvHR 124.
Thursday morning did 5.32 miles @ 8:01 min miles AvHR 139. It was that windy today a mature tree got blown over on the Town Fields.
Tonight it is raining, very windy, cool and obviously dark. Perfect conditions for a run.
5.35 miles @ 7:43 min miles, AvHR 141
That’s 164 miles so far for January, I have not run this kind of mileage very often (only ever gone above 150 miles 4 times since 2008). Hope I can keep it up.
Pleased to say I am injury free apart from a stupid blister that I have had for over 2 weeks now (its been popped at lest 5 times but it keeps coming back).
Woke up not feeling great, but not too bothered as I had already decided I was not going to push myself today – knocked back a couple of paracetamol pills after breakfast. This was either my 5th or 6th consecutive race at the Ferriby 10 mile road race and it was to be Rose’s first 10 mile race.
Tony O’Connor was kind enough to give us a lift and we arrived with plenty of time to prepare and warm up.
So, the total distance for today was 16.24 miles and my scheduled long run was 16 miles in 2 hours.
I have never competed in a race before where I was not pushing myself as hard as I could but I was determined to not run above my Lactate Threshold heart rate, and I have to say it was not easy to hold myself back but it did give me the opportunity to “enjoy” the race. It was windy, with the wind blowing into our faces for the first half.
Carl Ryde won the race and Jayne Baldwin was the 3rd lady to finish. Rose James finished in 1:27:31 which is fantastic.
Its the Dewsbury 10k next week where I hope to run a good time.
We had about 100mm of snow last night so off to the Town Fields again where I did three laps on the grass. As I worked hard yesterday at my Lactate test I ran a recovery run.
5.2 miles @ 7:58 min miles AvHR 141 bpm.
I am racing at Ferriby tomorrow but not looking to push myself to the limit (saving that for the Dewsbury 10k next weekend if I feel good).
The snow is expected to be gone by tomorrow so can get back to some proper running soon!
On Friday I did a repeat Lactate Threshold Test at Blizard Physiotherapy, the test was carried out by my coach Dave Tune.
The test includes measuring body composition, functional movement screen and then the treadmill test where small blood samples are taken after running at different speeds and the blood lactate is measured whilst also monitoring the heart rate.
At the end of the test after a recovery your maximum heart rate is determined (if you can get up to it).
A report is produced and the results are explained.
My new heart zones are:
Thursday evening:
I returned to the Functional Movement Class at Blizard Physiotherapy after a couple of weeks off and basically went through 45 minutes of building up my stability, flexibility, strength and stretching.
Then off to the track which is closed to do a steady 6 miles with Warren – still a bit slippery underfoot.
6 miles @ 7:49 min miles AvHR 133.
Yesterday I was down for 1.5 mile warm up, 5 x 1 mile @ 6 min miles with jog recovery and 1 mile warm down.
Unfortunately the roads and paths are very icy and the track is closed so back onto the Town Fields again on soft snow / muddy ground (in the dark). I did my warm up and then 5 x 1 mile:
1 – 7:08 AvHR 147
2 – 7:10 AvHR 147
3 – 7:26 AvHR 148
4 – 7:40 AvHR 141
5 – 7:08 AvHR 148
The Av pace over the 5 was 7:19 and the AvHR was 146 (just 1 bpm over my LT zone).
On the 4th interval my right trail shoe came off which was quite amusing, I have never lost a shoe before. Tough session, pleased with my times considering I was running on snow. Bit bored of running around the Town Fields – did 7 circuits on it today.
Kept it simple tonight, 5 miles very steady running on the Town Fields. A bit slippery on the paths so kept most of it on the soft snow, probably about 4 inches deep. Had a headache in the afternoon so was not sure if I would run but it was ok.
5.01 miles @ 8:27 min miles AvHR 132.
Take care all runners at the moment, I know a few of you have had falls on the snow and ice already.
Think I am just about over my cold so did another steady one, this time with some company, Cookie. I honestly don’t remember seeing Paul before but my memory is shocking. Paul is also doing the London Marathon so I hope his training goes well and he gets his PB.
We did an easy 12.37 miles in 1:42:28 @ 8:17 min miles. My AvHR was 128 so well inside my recovery zone. The route was the same I ran yesterday but we went around twice and it was quite slippery underfoot on the snow and ice.
I was due to run 16 miles today @ 7:30 pace but want to make sure I am clear of my cold before I up the pace again.
I spent the afternoon fitting an indoor TV aerial in my loft which seams to work quite well.
Back to work tomorrow after a week off.
Taking it steady for a few days, trying to shake a head cold. Probably did my slowest ever 6 miles today in 51:43, enjoyed running on the snow in my trail shoes. AvHR 129.
Bumped into Mo Rodwell who is making his latest comeback.
I have been listening to this mix on my last few runs, its genius if your into Electro and Breaks bleeps .
[soundcloud url=”http://api.soundcloud.com/tracks/10567441″ params=”” width=” 100%” height=”166″ iframe=”true” /]
Tried a new 6 mile route, might go around it twice tomorrow if anyone is interested at about 10:30.
[fitmap id=”166965048″ type=”run”]
Thanks to my mum, Sylvia for sponsoring me.