Another enjoyable run today - easier cos it was sunny. Started off as a recovery run after hills then efforts tempo yesterday, but I just felt like I wanted to go faster - 8.05/8.02/8.50/8.13. The third mile had a good uphill in it and I was slowing to recover a bit at that point, but I really feel I am running generally faster in the daytime and when the surface is good. I'm back in my Asics for 2 days now and that helps - like slippers they are, with springs in.
Tomorrow will probably be a bit longer with a gentle Kenyan start, but no question of stopping yet. Last week was another almost 30 miler and thats standard now. Feels good
Friday, 13 February 2009
Feb 12th - 5.04 miles (40.55) @ 8.08 mile
Today I felt like a faster run, and why not try to improve my 3mile time. 1 mile warm up then: 7.54/7.40/7.13 - well I'm quite pleased with that! No break and a gentle incline in the first mile up the dual carriageway, then fairly flat for a mile and a gentle decline to finish off the out and back loop. Still needs to speed up but it felt good. I alo felt very tired at the end, so I hadn't reserved much and held anything back, so thats good. Roll on 10k and half marathon - I'm looking forward to them.
Feb 11th - 7.11 miles (64.07 mins) @ 9.01/min
Regular Wednesday run with L - no N due to baby duties. Met at the park, once round to warm up and then off to find a fairly big - 0.1 mile long - steep hill to do efforts up x 5. Quite tough after the first 3 but we both did it. Then back gently to the park to drop off L and a longer loop home for me. A bit disrupted but a decent length and some useful efforts in the middle.
Feb 10th - 4.74 miles (39.44 mins)@ 8.23/mile
You may have noticed theres a day missing. And on the 40th day she rested . . . . . .
Although she is a bit miffed because she didn't really want to not run. It turned out to be a combination of cold, wet rain, a dark evening as I had been stuck at work with no obvious opportunity to go out earlier in the day - so much easier to run in the sunshine or light at least. Its still cold and icy and I was a bit concerned regarding the slipperiness of the pavements etc and all the negative thought built up a bit to overwhelm me into inactivity.
Anyway, back today and glad of it. A short gentle run - still icy and slippery but a good overall pace and I was pleased with that. I think I forgot yesterday that its easier to be a 'when am I running' question, rather than 'am I?' And the other part that, if your day is going to be busy, run early. Lesson learnt.
Although she is a bit miffed because she didn't really want to not run. It turned out to be a combination of cold, wet rain, a dark evening as I had been stuck at work with no obvious opportunity to go out earlier in the day - so much easier to run in the sunshine or light at least. Its still cold and icy and I was a bit concerned regarding the slipperiness of the pavements etc and all the negative thought built up a bit to overwhelm me into inactivity.
Anyway, back today and glad of it. A short gentle run - still icy and slippery but a good overall pace and I was pleased with that. I think I forgot yesterday that its easier to be a 'when am I running' question, rather than 'am I?' And the other part that, if your day is going to be busy, run early. Lesson learnt.
Feb 8th - 8.69 miles (79.54 mins)@9.12/mile
A long run at last! We all went swimming today in Abingdon, about 8.60 miles away. So I decided to run there.
As I said earlier I am reading about training for the MdS and this chap run/walks miles and miles with a heavy rucksack. I get a bit overtaken with books and I set off with my needless rucksack, filled up with needless water supplies for a cold, sunny but snowy day. Wasn't til I got halfway there that I realised I didn't need to bring it.
The route was nice - cyclepath along dual carriageway (very icy as not in the sun) then slowly quieter and quieter into smaller villages, until into Abingdon. Very nice distance and run. Not too fast because of the patches of snow and ice, but managed without any difficulty. However, I had no need to expand the miles to 9 or 10 miles. Didn't want to push my luck today, I felt quite lucky that I had stayed upright this long.
As I said earlier I am reading about training for the MdS and this chap run/walks miles and miles with a heavy rucksack. I get a bit overtaken with books and I set off with my needless rucksack, filled up with needless water supplies for a cold, sunny but snowy day. Wasn't til I got halfway there that I realised I didn't need to bring it.
The route was nice - cyclepath along dual carriageway (very icy as not in the sun) then slowly quieter and quieter into smaller villages, until into Abingdon. Very nice distance and run. Not too fast because of the patches of snow and ice, but managed without any difficulty. However, I had no need to expand the miles to 9 or 10 miles. Didn't want to push my luck today, I felt quite lucky that I had stayed upright this long.
Saturday, 7 February 2009
Feb 7th- 3.04 miles (32.40 mins) @ 10.26/mile
Today was a Saturday, so I felt I could wait a bit before going out for a run. Which was just as well seeing as how it went down to -4.8 C during the night and was aout -2.5 C when we woke up. The sun came out later and it reached 6 C at the peak today, beginning to melt things from lunchtime onwards, but frozen ice and snow provided fun and games on the run before then.
I'm reading a book written about a man's attempt at the Marathon des Sables. Its really interesting, seeing all his training up to 2 years before he took part - I'm half way through and he hasn't even got a guaranteed place yet! I so fancy this challenge - all of it appeals to me; consecutive days running, extreme weather, even having to carry everything bar tent and water. EXCEPT for the lack of flushable toilets, and the fact that you couldn't have a shower for a week, or a proper wash without using some of your precious water allowance. I just don't think I could get my head round how the dirtiness of it, and thats my stopping point at the moment.
Anyway, the relevance is that me reading about this mans training for a sand run always comes to mind as I trog out into the snow. Similar texture somehow. Its making me really want to run at the moment. Each day I am choosing to go out, and most days its a 'no contest desperate to get out and relax' feeling.
Went out to see Nathans little boy this evening - even leaving the first Irish match of the six nations campaign before it had finished to get there in time. No bother, when I got there it was on in the hospital room! And we beat the French!!!! Cant believe it!! Anyway, the reason I'm mentioning this desperately important fact is due to the fact that I ran most of the way there and back, after having already run this morning! The shoes are so good it almost felt easier to run than walk.
No real aches or pains, only a little indigestion today and felt good enough to 'sprint' relatively down a clear bit of road at one point. I'm missing the speed sessions actually - want to see if my consistency will pay off like my bruvs!
I'm reading a book written about a man's attempt at the Marathon des Sables. Its really interesting, seeing all his training up to 2 years before he took part - I'm half way through and he hasn't even got a guaranteed place yet! I so fancy this challenge - all of it appeals to me; consecutive days running, extreme weather, even having to carry everything bar tent and water. EXCEPT for the lack of flushable toilets, and the fact that you couldn't have a shower for a week, or a proper wash without using some of your precious water allowance. I just don't think I could get my head round how the dirtiness of it, and thats my stopping point at the moment.
Anyway, the relevance is that me reading about this mans training for a sand run always comes to mind as I trog out into the snow. Similar texture somehow. Its making me really want to run at the moment. Each day I am choosing to go out, and most days its a 'no contest desperate to get out and relax' feeling.
Went out to see Nathans little boy this evening - even leaving the first Irish match of the six nations campaign before it had finished to get there in time. No bother, when I got there it was on in the hospital room! And we beat the French!!!! Cant believe it!! Anyway, the reason I'm mentioning this desperately important fact is due to the fact that I ran most of the way there and back, after having already run this morning! The shoes are so good it almost felt easier to run than walk.
No real aches or pains, only a little indigestion today and felt good enough to 'sprint' relatively down a clear bit of road at one point. I'm missing the speed sessions actually - want to see if my consistency will pay off like my bruvs!
Feb 6th - 3.01 miles (32.21 mins) @ 10.45 /mile
Another very snowy day, actively snowing most of the night, but, by the time I got out after clinic to check out the state of South Park for a planned sledging expedition, it was 50% snowy ice and 50% slushy mulch. I ran out of the Churchill and one loop around the park before returning - need my waterproof socks really, but my Inov8 Roclite 320's are gods in this weather, absolutely excellent.
Had a bit of indigestion today, starting just before I went out and continued on the run a bit. Didn't stop me but can't really understand why.
Really glad I'm still going in the 'run' of runs - it still provides such a good window to relax away from phones and everything and chill out a bit. Very therapeutic I'm thinking.
Had a bit of indigestion today, starting just before I went out and continued on the run a bit. Didn't stop me but can't really understand why.
Really glad I'm still going in the 'run' of runs - it still provides such a good window to relax away from phones and everything and chill out a bit. Very therapeutic I'm thinking.
5th Feb - 2.65 miles (29.39 mins) @ 11.12/mile
Woke up to a real winter wonderland - real snow, far more than at the beginning of the week. Must have dumped 8-10cm in the night. Couldn't wait to get out and I ran up to the top of Shotover Hill, with lots of cars stuck at the bottom and on the way up. I wanted to see the view of Oxford from the top, but it was snowing and misty from it, so I made a snowman and ran back down.
I didn't make the 3 miles point today, and the speed isn't anything to yell about, but I ran in extreme conditions, for Oxford and England, and I loved it! Its like running in sand, but lighter and more forgiving, and of course far brighter. I think it must be good to reduced SAD - I wonder if thats why the lands with longterm snow don't suffer so much depression (do they?)
I didn't make the 3 miles point today, and the speed isn't anything to yell about, but I ran in extreme conditions, for Oxford and England, and I loved it! Its like running in sand, but lighter and more forgiving, and of course far brighter. I think it must be good to reduced SAD - I wonder if thats why the lands with longterm snow don't suffer so much depression (do they?)
4th Feb - 6.41 miles (58.25 mins) @ 9.07/mile
Regular run with workmates - lower numbers today as Nathan is expecting his first child, so it was just me and Lasantha. I warmed up with almost 2 miles to the park, then we looped out of the park, across the JR hospital and into Headington Hill park for a loop, before returning. Very nice little trot, at a good pace to chat. Did some of Stefans drills afterwards.
Cool with small patches of ice but very manageable and very pleasant (sound like an old granny!)
Cool with small patches of ice but very manageable and very pleasant (sound like an old granny!)
Tuesday, 3 February 2009
3rd Feb - 3.90 miles (32.56 mins) @ 8.27/mile
Another quite white run, although most of the snow has melted and left only vaguely icy patches. Has warmed up a bit but very cold wind. Ran with Jan and Ros in Bury Knowle from the JR and I could definitely have given Tigger a run for his money! I was too embarassed to finish with the drills, but I read an article this morning advocating the importance of short sprint efforts several times a week so I added in 5 x 30 second sprints and a few extra fast fartlek additions.
It was odd because I felt a bit tired to start with, and I was so hungry my stomach was rumbling, but I enjoyed it more and more as I got going. And the speed still seems to have been ratched up a notch.
9.02/8.18/8.13/8.11 pace
I worked out the other day that a 3.35 marathon would mean 8.12/mile pace, and Athletics weekly suggested regularly running at that pace slowly increasing to 18 miles at that pace. Since then I seem to be near 8.12 most of the time. What a strange thing the head is! the thought of working towards a marathon is very exciting at the moment. I am perusing the websites to see whats available from April or so onwards and will report back.
It was odd because I felt a bit tired to start with, and I was so hungry my stomach was rumbling, but I enjoyed it more and more as I got going. And the speed still seems to have been ratched up a notch.
9.02/8.18/8.13/8.11 pace
I worked out the other day that a 3.35 marathon would mean 8.12/mile pace, and Athletics weekly suggested regularly running at that pace slowly increasing to 18 miles at that pace. Since then I seem to be near 8.12 most of the time. What a strange thing the head is! the thought of working towards a marathon is very exciting at the moment. I am perusing the websites to see whats available from April or so onwards and will report back.
2nd Feb - 3.10 miles (27.57 mons) @ 9.02/mile
Dont worry about the lack of speed today - this one was a run from the Churchill hospital, to and around South Park and back, in active snow and a white background everywhere! The promised snow has arrived (thank heavens I didn't pick a later week for Lanzarote, I would have missed it, and it is beautiful.) A little slippery and frozen mud is not the easiest thing to run on, but such a relief to get out, even for a short time, after a nightmare clinic. I am so enjoying my running at the moment!
And on it goes! 4.44 miles (36.40 mins) @ 8.15/mile
Just couldn't not go out! My legs were bouncing, not complaining at all. The drills I learnt in Lanzarote are paying off and I feel like Tigger!
Mile times were 8.18/8.13/8.14/7.59. I ran twice round a loop on the edge of Bierton before visiting a friend. Lovely country roads loop and a final flurry at the end. Very cold and chilly wind, took about 2.5 miles to defrost my hands, but I loved it! Finished in the sun.
Mile times were 8.18/8.13/8.14/7.59. I ran twice round a loop on the edge of Bierton before visiting a friend. Lovely country roads loop and a final flurry at the end. Very cold and chilly wind, took about 2.5 miles to defrost my hands, but I loved it! Finished in the sun.
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