My Last Run

Post details of your last run and what you think of it

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07/09/2009 at 10:55

Just read back a few days ... great reading as always and great running everyone!

Yesterday I did exactly 10 miles in 1:29:50 at avHR 139 bpm. I had planned 7-8 miles but felt very strong so  kept going. Pleased with a sub 9 min/mile pace (just!) at what is a tad below my 70% working heart rate. I think that "pace@70%" will improve further over the next month as I get some consistent longer runs in.

Soooo, over 27 miles last week (and over 35 in 8 days), all with no niggles. No cycling last week though ... but cycled to work today as the sun was out!

I'm going to try hard to keep to the plan of running 6-8 miles every 2nd day with a longer run at the weekend, all below 70% wHR.

07/09/2009 at 11:12

By the way MLRers ... just finished reading this fantastic book ... really enjoyed it and can highly recommend it. A great (true) story with really interesting wacky characters in it ... and some facinating insights into running and avoiding injury. 

http://www.randomhouse.com/catalog/display.pperl?isbn=9780307266309

Edited: 07/09/2009 at 11:13
07/09/2009 at 12:38

Hi Everyone,

 It's great to be back in The Land of the Living i.e. I've got regular access to a PC again & have seen off my cold (touch wood).

Got out for a v.pleasant 4 miles on Saturday morning.  I was chuffed with myself as I'd struggled to make 4 miles before my summer hol.  I had to improvise my route to allow for a car rally event on The Prom, but it made for a good distraction & re-discovery of some old paths etc.

As Autumn arrives & the silly season at work kicks in from now until Christmas, I'm hoping to enjoy a good couple of months of solid running progress.  Fingers crossed

Brightly coloured Mini Coopers whizzing at top speed - 3

Jog watch - 2

07/09/2009 at 14:29

Hi Ickle Legs

Hospital 5k again, clockwise. 20:54.42 - 6:43m/m

1k- 3:40:.96 - Went out a bit harder today and was blowing very early, so had to deliberately settle it down. I've set my watch to beep at 3:59 intervals and was well up on that.

2k– 4:00.22 -  Lost few seconds at the lights crossing the A41,Was still ahead of the beeps when I got to the 2k point.

3k– 4:16.41 - No problems with following the right path today. Was spot on sechedule at 3k, but obviously slowing.

4k– 4:38.39 - After crossing the little wooden bridge and starting the climb my legs had gone, I still pushed on best I could, the beeps went off as I crossed the central reservation on the 41 a fair bit down. (16.36.39 -  16:29.38)

5k- 4:18.03 - Tried to get on top of my form for the last Km and picked it up a bit passed the church, nothing left for anykind of push to the finish tho. (20:54.42 - 20:50.18)

Lost time on yesterday run on Km's 3 and 4 but was quicker on 5th Km.

Parkit session again. 

Recovery run tomorrow I think, same course but at a relaxed pace.

07/09/2009 at 15:11

Hello everyone, I'm still alive but battling an injury (just posted in the injury forum). I've stayed off the forum as I found it too upsetting but I'm feeling brave today so I thought I'd pop in and say hi.

 I hope you're all well and enjoying your running, I really hope I can be back updating you all on my runs again soon, even if I will have to take a massive step back through lost fitness! x x x x

07/09/2009 at 19:48
Take it easy, CarlyWoo - the body needs to devote itself solely to repairing the injury and I'm sure you'll soon be up to speed & posting once again.
07/09/2009 at 20:16

went down to thje club I'm joining. 6.5 miles in around 56 mins.  I normally wouldn't have been over the moon with it but since it was only going to be a recovery run after yesterdays 10k, I'm amazed how my poor shins and calfs managed it.

 No more until thursday though...I'm making a teal effort not to over do it too soon, really want to avoid the shin splints again.

08/09/2009 at 09:35

0625  A grey start but really warm.  Big tour of Victoria Park followed by a circuit of Marine Gardens and the grassy paths running parallel to them.

4 miles, 34:11, JogWatch: 0

08/09/2009 at 10:04

Been out of sorts lately since running the FLM it severly got the better of me and I have been so sluggish.

 My last run was Thursday last week 3.67 miles 26:14. Will have to get back 2 runs a week and aim to achieve 7m/m again. Some good running stil going on, well done all.

08/09/2009 at 13:35

Hope you're well again soon, CarlyWoo.

Out for a short speedwork session last night.  A few weeks ago I tried a speedwork session of twice last night's distance and had throughly enjoyed it.  My Ickle Legs felt sluggish last night, possibly due to a combination of a busy weekend, Saturday's 4 mile run and a long/dull day in work.  Hey Ho.

08/09/2009 at 13:43
MLR - 3.2 miles in 28:58. 9:03 min/mile, avHR138 bpm. Planned a longer run today but listened to my legs and cut it short ... they were pretty dead from Sunday's 10 miles and the cycling to/from work yesterday and today. Somehow I have to get home on the bike!
Edited: 08/09/2009 at 13:44
08/09/2009 at 15:28

Hospital 5k again (clockwise)

1k - 3.44.61 –  I said I was going to run this easy today so switched off the beeps on my watch, but then decided easy was not what I wanted and switched them back on. I didn't go off too hard but I was running very relaxed and went thru 1k a little slower than yesterday but still up.

2k - 3.55.09 –  I lost a couple of seconds at the entrance to the Premier Inn, but got over the 41 ok and was feeling good and relaxed still.

3k - 3.58.59 – Was still on top of the beeps going in to this and feeling good. No problems on this Km and was suprised to be still up.

4k - 4.27.90 – The hardest Km by far and I did lose concentration and thus slowed a bit, but still the fastest I've run it and was only just short of the beeps.Lost a few seconds crossing the 41 again, but overall this Km is still where the damage to the time is being done.

5k - 4.01.72 - Pushed on thru the last Km because a course pb was on the cards for sure. When you turn in to Chuch lane you get a little help from a gentle drop and I worked hard here,crossed over the mini roundabout and still hadn't heard the final set of beeps, so I was working now on the off chance I could break 20 mins. The beeps countdown over 10 seconds adn started going when I was in sight of the finish so I started sprinting(ish). Just missed the sub 4 split.

20:07.91 - 6:28m/m - So close but yet so far. I wasn't entirely convinced I could run sub 20 on this course (well I know I could, but not at the moment) but this just shows that I can, and I will and may have if it wasn't for those two little hold ups.

Parkfit and stretch to finish.

Edited: 08/09/2009 at 15:31
08/09/2009 at 16:34

Marshaliini 

You can go sub 20 without a doubt judging by your last effort.

08/09/2009 at 19:35

Gmike if you want rain you can always come up here.  Pouring down today but down south i believe it was barbeque weather. Nice to hear from carlywoo again.  Get better soon!

Cardio session in the gym for me today. 40 mins at level 6 after a 10 min warm up. Mind numbing!!

08/09/2009 at 21:24

Flipping hot in the flat lands of Lincolnshire today.  Just short run for me tonight 3 miles up to the farm and back, no idea of my time as little S has hidden the watch again.  Last time he hid it I found ti stuffed in his toy toaster.  I will have a quiet rummage in his room later.

Anyway, back to the run.  Still very humid at 8 pm when I set out and dark.  So, headtorch finally located so I did not end up getting squished.  Lots of moths following the light of my head torch and noisy crows in the trees.  Felt OK tonight, rather nice running in the dark agsin after so long.

Glad to hear from you Carlywoo - hope the back fixes itself.

08/09/2009 at 21:51

Good to see you back Carlywoo !!

Was planning a taper week as have a half on Sunday but hubby quite fancied taking the lad in the new bike trailer & because I worried about him on the road I stupidly tried to keep up !! 

Only a couple of miles but felt quicker than the easy run I intended!

Happy toddler waving - lots

Miserable toddler trying to get out a mile from home -1

08/09/2009 at 21:53

Evening all - a very warm day here in East Yorkshire.  Why is it we always get nice weather just as the kids go back to school?  Tonight's club session was another track session and there were quite a few of us out tonight for a change.  Started off with 4 laps of the track as a warm up before doing 2 laps at a faster pace and then 1 lap recovery.  Another 2 laps at a faster pace followed by 1 lap recovery.  We then did 4 laps followed by a rest before doing another 2 laps at faster pace followed by 1 lap recovery.  Finally it was time to do the last 2 laps fast followed by 2 laps as a cool down.  We were all pretty tired by the end of the session but pleased that we had made the effort to get out there and have a go.

09/09/2009 at 15:24

Lovely day today, and the off road bit has been pretty dry the last few days so I decided to switch to road shoes instead of my inov-8s which I have been running in for another go at my Hospital 5k.

PB  = personal best and/or puke bucket?

1k - 3.37.47 - no hold ups on this section. I knew I was running quicker because I was blowing a bit more than yesterday.

2k – 3.47.65 - managed to squeeze across the lights before getting run over.

3k – 4.03.16 - A little slower on this section today, no real reason, but still well up.

4k – 4.20.84 - crossed the wooden bridge and made a concerted effort to keep woring and hold form. Got to the A41 and was balked by traffic and ran an extra few meters to get round the back of them so I kept moving, still went passed the end of Kingsmead up.

5k – 3.43.12 - Because I'd run around the traffic I was running on the opposite side of the road to normal, which is probably marginally shorter but due to the detour I'd say it evened out and I deffo still lost seconds. Hit Church Road and was really pushng. The slight decline helps but the incline at the other end is tough when you're at your limit. Crossed into Wealstone and was flat out pushed right in to the library, crossed the line and collapsed on to the grass and the threw up, first time ever.

19:32.24 - 6:14m/m  - smashed 20 mins for the clockwise direction, so now just to do the same for the anti-clockwise route (which I think is quicker)

A very light parkfit and stretch to finish off and then on to Morrisons for my scrambled eggs on toast, which when I went to order the lad said "scrambled eggs on toast?", guess I must be considered a regular now

Edited: 09/09/2009 at 15:42
09/09/2009 at 16:16

Congrats Marshallini

Great effort.....

09/09/2009 at 16:48

Nice report M.
Been gyming since Sunday's HM but after this morning's sesh decided a run after work was in order so got the kit on and sauntered out for  a five miler, steady rate run. Stunnong day, light breeze and clear sky. Up over the back of the castle then over the vauxhall fields to the Osbaston road. Up and down past the vineyard and then out along the route to Treigate turning at 2.5 miles at the farmhouse. Undulates a bit more undulating than remembered but quite fun.  On the way back, passing the school, must have been about 20-30 cars and no-one standing at the school gate. Weird, such a nice day and no one out in the fresh air, socialising etc...is this a sign of the times. Sped up on the way back and felt really good but a bit tired at the end.
Live squirrelwatch 2
Dead squirrelwatch 1
Jogwatch 1
Mum's at schoolgatewatch 0
Mum's stuck inside hot cars 20+

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