My Last Run

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

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02/08/2007 at 09:33
2/8/07 - 6.15pm
Club session - 3 laps of a 0.65mi loop through the sand dunes with 2 min recovery (plus warmup and warmdown along the beach). I'm suffering from very tired legs this week but there is something so exhilarating about running full pelt down a sand dune! Combined with a lovely sunny evening and the banter with my clubmates, it made for a very pleasant run.
02/08/2007 at 13:05
Wow Ferdy - sounds like you have really nice club sessions.

Thursday 2nd August
3 miles (27 mins) with a tempo pick up in the middle along the Thames Path at Kingston towards Hampton Court. Stopped after each mile to do press-ups and tri dips

Quite hot and muggy out there today which felt great after all the miserable weather. Good to see peeps out and about enjoying the sunshine


Marshallini LOL!
02/08/2007 at 14:03
Happychap - the beach runs are my favourite (the joys of living on the coast) but I enjoy most of our club sessions - I've a very sociable runner :-)

Stopping to do press-ups and tri dips every mile is very impressive!!
02/08/2007 at 15:11
Sociable is good - our coached speedwork evening gained popularity when the coach said we all earned a glass of wine after each session.

Although a glass of wine after each rep might have been better ;o)
02/08/2007 at 15:39
9 km in 50 minutes this morning - OK, so I admit it was on the treadmill and not outside, but hey - only a couple of weeks ago I was concerned about running for just 10 minutes incase I did myself some damage!

I can feel my legs now, but in a good way, not a painful way.

Next run will probably be Saturday or, failing that, Monday.
02/08/2007 at 16:10
Thursday 02/08/07 - 1:30 pm - Trail Time Trial - Quarry Carpark/Frodsham.

10.3 miles - 1:23:40.12 - (8:07/mile) - 2013 ft ascent. - Mountain Bear Gladiators(1).

Haven't run this course aggressively before but set off with the intention of breaking 1:32:42 or 9 min/mile pace (previous best 1:37:24).
WOW! I was suprised to see my time when I finished and I know I can go a lot faster and if you take out getting held up by walkers I can easily beat my target of 1:22:24 next time and I thought would take quite a while.

Only bad point, I went over on my ankle with about 200m to go, it's not bad, I've had worse. But getting some good out of something bad, at least it'll force me to have a day off and this'll only benefit my race on Sunday.

Brilliant run! (I'm having a lot of them at the moment, brilliant!)

03/08/2007 at 12:30
4.76 miles up on the South Downs - it took 57 minutes. I found that I could power walk up some bits of the ups quicker than I could run! I guess that's why I marshall at the Beachy head marathon and don't unr it?!
Lovely day to be out on the hills though.
04/08/2007 at 13:36
04/08/07 - 8.3m C 1, 289 F 166g H 197
Wow that was hot! After lying in this morning and not getting out until after 8:00am I set off for an attempt at maybe 10+. It never materialised. I have felt down all week and wanted to test myself atoday but the sun was out and it was baking down. I spent 90%+ in the direct sunlight. It was hard work. No extra effort, just going through the motions. Plus the run down the A40 was atouch more fraught as there was loads of traffic at that time of the day. Including some daft bitch stopping in the fast lane approach to the M40 to flag down a white van to ask him directions! I kid you not. she had a map in her hand and was discussing which road to take! I have never seen anything like it. My run ventured past Emzy's house, so I shouted good luck because she gets married today.
Jog watch today saw 6 girlies in a group running down the Greenway, good sioght after seven miles.
04/08/2007 at 13:52
Doing a 7 mile course at the moment 3 times a week. Only been doing it for 3 weeks and i run it both ways, ie starting with the hill 1 time and then the next time ending it with the hill. Times so far;

56 mins
55:45 opposite way
53:57 opposite way
52:47 opposite way
51:58 opposite way

Getting better(slowly) funny really never check my time until i get back to my front door when i stop my stopwatch because some days i think ive had a crap run and really there isnt a lot of difference in my times.....happy plodding :-)
05/08/2007 at 14:30
5.33 miles last night in 54.26, would have managed it quicker as I was doing 9 min miles until after 3 miles decided to run along the riverbank, BIG mistake, the grass was really high and the ground really uneven so had to walk some of it and it was knackering

too hot today to run!
05/08/2007 at 15:35

Was supposed to be 9 mile drop down week from marathon schedule. Feet sore from yesterday's festival in Manchester, shattered, bit of a chest infection so coughing like a dead man, and way too hot already at 10.00am.

Walked home after a mile.

Try again another day!
05/08/2007 at 22:14
Saturday 4th August

Out just before 8am, should have gone out earlier but had a late night on Friday and struggled to get motivated.

I was going to run at least 8 miles but it was far too hot and although I decided to run along the seafront,there was very little breeze, managed just under 6 miles in just on an hour.
05/08/2007 at 22:17
16k cross-country. 7.30 pm.

Lovely weather for a change and a really nice run.

No real twinges and full of running at the end.

My longest plod in 10 months.
06/08/2007 at 06:15
It is great reading all your post's, it is a new inspiration! This is my latest:
05/08/07 - 7.2m C 1,180 F 152g H 200
This one not out of the top drawer but the top of the grill. It must have been 26 outside as I started off, with the sun just going down as I needed. Leaving off for an evening run just after 7pm was an hour too soon. Unbelievably hot again. The time doesn't matter but my cap was wringable! I sweated so much. Everything seemed so hard. From the start off to the final straight, the effort needed was tough. Still rather that than pouring rain. Perhaps I ran too soon after yesterdays tough run in the heat but after some beer last night at the reception I wanted to sweat that out and burn off some of the food eaten. I thinjk I've done that with near enough a days calorie count wiped off in two days, wicked. Cannot wait until my next run, hopefully it will be cooler, bring it on!
06/08/2007 at 11:00
No running Saturday as up watching a friend do the London Tri - a great day, inspirational - planned to do 12 mile LSR yesterday. It was too hot in the day and in the evening ended up walking on the beach and then having tapas, margarita and ice cream instead of LSR, sooo up early this morning to do it before it got too hot.

Porridge to fortify me and then out by about 7.30 (which is early for me)did 13.1 miles in 2:17:22 - this is the longest distance I have run and I find it pretty hard going above 10 miles - but I guess it will get easier if I keep doing it. Have entered the Great South Run - 12 weeks to go!
07/08/2007 at 06:58
"B" very impressive, One day I'll get to 13 miles.

07/08/07 - 7.2m 1:06:44
Was this the perfect morning? I suppose it could have been through a wild forest or a scenic glen but as far as suburbia goes this has to be up there. I poked my head from behind the door at about 5.20am and it was still lightening up (the dark morning's are coming). The clouds had their red burnt edges of sunrise from behind the houses. Lovely and cool, yes this was the best. A purposefull run today, definitely had more energy than the last two, that's for sure. My gait was better and the tempo faster. The sun didn't get into my eyes until the last mile at the Red Lion and there were no hold ups. i could have run for more today but alas, work calls!
Not a single runner out there today apart from me. what's more I could not find my HRM this morning.
07/08/2007 at 08:34
Hello All,

I’m posting 4 replies here as my pc has been down for a few days and although this is supposed to be a “my last run” thread and technically the first 3 posts aren’t my last run but I still want to share them with you.

Saturday 04/08/07 – 1:45pm - Easy jog – Guilden Sutton.

3.75 miles – 28.01.07 – (7.28/mile) – 116 ft – Nike Air Zoom Ekiden.

Didn’t run Friday as I was resting my tweaked ankle and today was just an easy jog although I threw in 2 half miles at a swifter pace, the ankle is fine, no pain whatsoever. So it’s all systems go for tomorrow.


07/08/2007 at 08:35

Sunday 05/08/07 – 9:30am – Race – Sale 10, Wythenshawe Park.

10 miles – 1:01:57.23 – (6:11.7/mile) – 113ft asc. _ Nike Vaporfly.

I had targeted this race as an attempt at Sub 1 hour but it was obvious going into it that that was out of the question. So with revised targets I set of after a PB anyway.
First lap I took it easy and felt ok although it was very warm. Lap 2 was not a good lap lost a bit of ground on the group ahead. Lap 3 I turned it around and started to catch and then pass people from the group, lap four was the similar to lap 3, finished in a disappointing time but still a pb, but I’m more I’m happy with the way I ran the last two laps.

Overall a good run.

Post race cool down jog - 2.66 miles – 21:58:27 (8:15/mile) – 23 ft asc.

07/08/2007 at 08:35
Monday 06/08/07 – 11:00 am – Easy Run – Gresty’s Waste, Delamere.

7.68 miles – 1:01:01.65 (7:56/mile) – 504 ft asc. – Mountain Bear Gladiators(1).

Nice easy jog up the Sandstone Trail and around Blakemere Moss. Pace was quite nice early on but dropped off a bit towards the end. But it’s just nice to be out in the country again.

07/08/2007 at 13:03
Monday 8.81 miles 1.30:26 long run, aiming to get this up to 10 miles, a bit crap compared to Chris' efforts (above!)
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