Getting better

last week has been good

1. Thornton Bridge and back from natalie's parents house - 62 mins. Felt hard

2. 1 hr run from natalie's parents again

3. Bestwood park from work 59:28 again! 8.35 miles on garmin : 7:05 miling - not bad for 4.5 miles is off road

4. 1 hour with beth on sat - slow but nice to run with beth

5. 10 x 1min hills on forest fields on sunday.

feeling upbeat - getting slightly fitter - just need to keep it going...

New Goals

Right ...

Plan for the next few months

1. Helly Hansen Challenge 31st jan

2. The Beast 28th Feb

3. Clumber Park Duathlon March sometime

4. Join Absolute Triathlon and start swimming

5. Get a turbo trainer for Xmas and cycle 30mins per day minimum

6. 100 pushup challenge in 6 weeks

This week

Bestwood park from work in 59:28

Jog round Woodthorpe x3 from work about 45 minutes

5 x Forest fields today - suffered badly - 57:45.

Lazy

Not managed to get out much in past couple of weeks.

Missed the dovedale dash at the weekend - lazy and raining, so need a new focus.

Will report back soon

Picture

34th Fittest

So - the Men's health 10 (12 actually) k survival of the fittest obstacle race...

loved it.

started in wave 2 (15 minute intervals) and took it easy for first hay bale wall. Over that without damaging any ankles, then picked up a few places up to trent bridge. By 2nd obstacle about 10 in front of me - through some scaffolding stuff and over a 6 foot wall. Long slog to Holme Pierrepoint and the army assault course - picked off about another 4-5. Through the assault course with ease and up to the river in the top 3. through the water and I think I am first in my wave, but running through the back of the previous wave so hard to tell. caught beth by about 7k, oushed on through sewage tunnels and burned out cars to the city ground and up and down their steps. 2 guys came back past me just before then so clung onto their tails.

Wall of fear was just that - needed a leg up unfortunately but good sprint to the finish!!

Knew I must have done well as top 3 in my wave and 9 waves - so really pleased with 34th out of 2500 finishers.

Since then - 8 miles last wednesday - usual work lunchtime run - about 1:00, then new shoes - nike air equalon - so just a jog on sat.

8 miles again tuesday - 59:35 but a heel blister!!

saw ursula and had an xray - no new changes on chest so pretty pleased. Lucy and Natalie down with snotty noses though so only a matter of time

Chronic cough

So what have I been up to since the 1/2 m?

Not a lot!!

Probably got out on average 2x per week - memorable runs in the last 4 weeks are:

a beautiful misty sunday morning run along the banks of the trent from the le jeunes house - about 7 miles or so in 53 minutes - really enjoyed it.

10 x 1 min hills last saturday

6 x 3 minutes hill up woodthorpe park on wednesday

both of the above in preparation for mens health 10k on saturday - see http://www.mhsurvival.co.uk/

also got a bit of a cough back - delaying going to see ursula til after saturday - don't want to know if it is coming back...

1:33:47

Well - not been on line for a few weeks, but here is a summary, from memory:

A long run of 122 miles went well til 8-9 then struggled.

A 9 Miler in 63 - 6 laps - pleased as this is where I thought I was at before my 1:24 at eyam 2 years ago! - foot really hurt after this session - ? bruised, ? stress Fracture...

10 days off, then 2 x 5 miles jogs the weekend before the 1/2 M. Foot still sore but not too bad.

Then a light jog for 40 mins 3 days before the Nottingham 1/2. Tried out the Nike Zooms to see if i thought I could run in them for the race, but they offer so little support I think it would have been foolish to try them on 13 miles

and so to race day:

Really wanted to beat 1:30, but that is 6:50 miles and I can't seem to get below 7:00 for 9 or so so it was a big ask!

Felt fine on the day, foot not sore. Forgot to put the Garmin on - left it in the kit bag! Pleaseant day, about 16 degrees but a bit windy.

Felt great at the start - too good I guess as I went through first mile in 6:16... Really tried to keep it steady, but I get swept along woth the flow too easily. Felt fine til 4 miles, then hit the first of the serious hills up to the university and people started to flow past me. By 6 miles i was done for and the 1:30 pacer came past. Had no chance of staying with him - was really struggling all round Wollaton Park. Never felt more like dropping out of a race. Kept waiting for Beth to come past - she was up for a 1:33-34 and as I did not have the Garmin on I had no real idea of finish time...

By 10 miles I rallied a bit, struggled again at 11-12 and tried to push 12-13.

Splits : 6:16; 6:46; 6:30; 7:26; 5:58; 7:44; 7:00; 7:05; 7:25; 8:30; 7:17; 7:39; 7:14; 48 seconds.

Wow - 9-10 was dire!!!

So where does that leave me:

1. Terrible pacing

2. Sore for three Days

3. Disappointed, but can go under 1:30 still

4. Want to get out and stretch the legs today.

5. Going to start cycling soon to get into the rhythrm of this before the winter.

6. Mens Health 10k in 4 weeks...

Tuesday Fartlek

Same fartlek as last week - from the office to bestwood park, round and back. 1 min on, 1 off. finished in 59 minutes today - probably down to the offs being faster than last week.

Enjoy this session.

slow weekend

easy jog to beths and back via woodthorpe park on sat afternoon. about 40 minutes

Sunday - took lucy to see Nottingham Triathlon on sunday morning - she liked seeing the fast bikes and clapping the fat man! Then took her home and ran back to Holme Pierre Point for the ladies race. Plan was steady anyway, and felt fine at the turn (5.53 miles in 7.15 miling, but then hit the wind on the way back and got slower and slower... ended up 11 miles in 7:40 miling. Just had no energy in the legs - Natlie does have a viron though, so perhaps I do too?

Fartlek

1 hour run from work over lunch. To Bestwood park, round and back.

Plan was to do 1min on, 1 min recovery for about 1 hr.

Did exactly that and got there and back in exactly 1 hr.

Good to vary the pace.

Bit Behind

Not keeping up with the blogging!

Last weekend at Home

Saturday: Warden - 5.62 miles, 37:12 = 6:37 min miles

Sunday : 2 x Warden plus round via the hospital - 11.5 miles, 1hr 20 ish = 7:10 miles. Pleased with this, but struggled over the past mile. Will I be able to get to 6:50 miles for 13 miles?

Tuesday: 3x laps slow

Thursday: round woolaton park from qmc: 5.4 miles, 6:30 miling

Friday: 9 miles from home to holme pierrepoint and back in 67 minutes - 7:30 miling i guess

A month to go - really need to push the steady speed up to 6:50 ish from 7:10 or so.

Busy Week

Back from france, not enough time!

1. 8 ish miles from oxton back home - 1 hr

2. 6 x up the path hill in woodthorpe park ? distance

times: 2:52 - 3:00

3. 10 x 400 ish outside the hospital.

France

Great week in France - but only 3 runs

1. 7.5 miles in nearly 1 hr, but 1st 2.5 miles jogging with lou - 3 laps of approx 2.5 miles in 22 mins, 16 mins, 17 mins.

2. 4 laps of the above in 65 minutes - 16, 16:30, 17, 18 minutes

3. Long steady run - 70 minutes ? distance.

Fitting it in

The problem with running further is that it takes more time!

This week done

1. 10 x 400ish m outside the hospital (73; 75; 77; 76; 78; 78; 79; 79; 80; 76)

Really feel i need to get the legs moving over faster.

2. 9 miles or so - 6 laps of forest fields - Garmin gave up half way through, but was only running steady - 70 minutes.

3. 1 hour while the car was being MOT'd. From Kwikfit to bestwood park, round and back - 59 minutes, then a 12 minute jog home.

France next week where it will be hot so will have to go out early morning - perhaps focus on speed rather than distance.

Patient Safety

Had to lecture the F1's at Queens today on Patient safety, so took the opportunity to run round woolaton park for a bit of a change.

Planned to do two laps.

Total 9.01 miles in 63:18 = 7.02 min miling.

Was desparately trying to keep the average at 7 in miling, just lost it in the last two miles...

Splits: 7:09; 6:56; 6:58; 6:45; 7:06; 6:54; 7:13; 7:20; 6:53. Last mile was flat to slight down hill.

Pleased to be pushing the miles up and keeping the 7 min mile aim. Don't feel i can run any faster though. Think I need more speed sessions now - fartlek and perhaps 400m reps.

Jersey Running

Been away in Jersey.

Can't remember what i did the week before that... more steady 7-730 miling stuff I think.

Ran in Jersey with Beth - really nice

1. 8.23 miles in 57 minutes so about 7 minute miling.

2. Easy 6 mile jog to recover

3. 10 mile ish in 80 minutes - beautiful open roads, along the coast and a killer hill that did me at 7 miles!

since back, a 5.23 miles in 37 minutes - meant to be 1 mile slow, 1 mile fast etc but went

7:21; 6:22; 7:21; 7:11; 7:10. So managed 1 fast mile!! Want to get a few faster sessions in.

5 Laps

Natalie on call friday sunday, so only able to get out sat.

Did 5 laps in 56:40 (8.06 miles= 7.04 min miling so pleased.)

Tuesday did 3 laps fartlek - that hurts!! Need to do more of this - steady pace is so easy!!

slow though  - 37 ish. slow bits too slow me thinks.

Possibly nothing til the weekend now though.

Back at work

Back at work this week - first time in about 4 months.

Poor running week subsequently - I think I will have to fit runs in Tuesdays and wednesdays, sat and sundays. Maybe the odd one on a thursday morning...

This week only wednesday, planned for 4 laps, but short on time so went out for a fast 3.

No garmin, but 35:43 = 6:42 miling, so getting slowly faster. Went out too hard though, struggled to keep the pace on the laps (9:30, 9:45 and 9:50 I think)

Natalie on call this weekend so will only get out tomorow (Sat) - better try for a 5 lap run...

Hot Weekend

Saturday - only time for 1/2 hr so 2 laps in 27 minutes - slow, before breakfast again - not at all my best time of day.

Sunday - 4 laps, cut short by stopping at the park to meet lucy

5.96 miles in 40:46 = 6:51 min miling.

splits : 7:01; 6:43; 6:48; 6:59; 6:43; 6:48

again consistency the name of the game. Will keep at 4 laps for a week or two and then push up another couple of miles.

No House

Not been out for a few days as been trying and failing to buy a house. Beaten by someone in rented accommodation...

Today went out before lunch to coast round 3 laps and ran a pb! exact opposite to last week...

5.33 miles - 36.15 = 6.48 min miles.

Splits: 6:56; 6:46; 6:52; 6:53; 6:32; 6:54 (last 1/3 mile).

So recent pb and consistent which is really pleasing.

Must still concentrate at getting the miles under my belt.

Slow Tuesday

Went out to push along 3 laps and averaged 7:20 miles!!!

How did that happen - went out before breakfast as quite a few runs have been recently - I am sure that is not my best time of day.

Will try and fit in one wednesday and thursday before a weekend off again because of wedding.

Thursday Saturday Sunday

Did 4 laps for the first time Thursday - set out steady, but felt ok so the pace quickened.

6.8 miles in 47.37 = 7.00 miles so really chuffed at what was just to be a steady run.

splits - 7.19; 6.53; 7.01; 7.10; 6.49; 6.41; 7.10

so really pleased - steady, not tailing off at all.

No time friday for run

Sat 3 laps in 38++ so just a jog.

Sunday 4 laps in 48:04 - jogging again so not too bad - no garmin but that must be about 7.03 min miles.

Just really nice to be getting out relatively regularly, though I am a long way off times of a year or two ago.

Quite a few signed up for nottingham 1/2 now - must enter myself!

Weekend off

Nothing since thursday - working friday, wedding saturday (Alastair & Ros - lovely do!) parents here looking after Lucy until Monday.

Went out Tuesday evening - 3 laps, no garmin

36:14 = 6:54 Miles

was really pleased at the time as I thought my recent best had been 37:31 but turns out it was 36:31!!!

Still it is an improvement.

Day off today as lots of jobs to do.

Plan a steady 4 laps tomorrow

Podrunner music

Tried a podcast of running music - podrunner.

OK Meant to go from 140bpm to 170bpm.

not that easy to keep to a rhythm!!

Anyway 3 laps, as yesterday, but not pushing today.

5.22 miles, 37:20 = 7:10 min miles

splits :  7:08; 7:02; 7:08; 7:27; 7:00; 7:22

So relatively steady - just really need to get miles in my legs.

3 laps with music

Stepped up to 3 laps, and programmed the ipod with some running tunes.

Think the music helped with the pace, but can't find decent earpieces to fit my ears. Seem to spend half the run fiddling with the earphones!

Anyhow

3 laps

5.25 miles

36:31 = 6.57 miles

Splits 6:59; 6:48; 6:52; 7:05; 6:55; 7:30 (.25 mile all uphill!)

So really pleased on two accounts

1. sub 7 minute miling straight off for 3 laps

2. really consistent pace. Perhaps the music helps.

Plan is to keep the steady runs being 7 min miles for a few weeks then build in speed sessions. 

7 min miling

Decided my aim is to 7 minute mile each distance at least once before I step up a lap of my circuit.

Yesterday 2x Forest fields:

27:21 (No Garmin)

Today 2 x Forest Fields:

26:59 (3.86) = 7:00 Miles!

6:44, 7:00, 7:13, 7:01

So pleased on 2 accounts -

a. 7 minute miles maintained for 3.85 miles so can step up to 5 miles

b. picked it up in the last mile!!

Still not exactly negative splitting!

Rain

2 laps of forest fields

3.87 - 27.49 = 7.12 miles

Splits are

7:09; 6:55; 7:22; 7.23

So slower start - good, but not hanging on in there yet!

Lots of solid steady runs planned for next few weeks

Majorcan Holiday

Been in Majorca for a beautiful week in the sun.

Didn't take garmin, so don't know distances, but ran same route 5 times... I guess approx 4 miles:

Times:

31:19

30:12

29:42

29:03

29:03

So very pleased with improvements. 

1 round of golf in hot sun but with buggy, so not really exercise!

Been out today 2x forest fields

3.83 on garmin

27.20 = 7:09 miles so definite improvement on 2 weeks ago.

Splits are 6:53 7:04 7:09 7:32

so back to my old ways of starting too fast...

New aim is to really concentrate on negative splits.

Really pleased with progress - 6 minute miles are not out of the question!!

Comeback Comeback

Been to see the consultant who says I can resume light training - so

same route 2.43 on Garmin today.

18.25 = 7.35 per mile

splits = 7.36, 7.27, 7.50 (uphill finish!)

So consistent. 

Plan is to jog for next 4 weeks, see how i feel, perhaps build up to 4-5 miles per day, then start training properly.

Aiming for ? Nottingham 1/2 in September +/- Southwell last minute tri +/- Turkey Trot in December.

AC

Golf only!

10 holes of golf yesterday.

Cough settling again - ? Cat allergy? ? Viral (Lucy viral) or ? running?

Will go jogging again next week.

The first hurdle

Guess I have been scuppered by both Easter Holidays and also the fact that I have been coughing more this past week - have I started my comeback too early?

I think just gentle golf this week then back to a few jogs next week...

Day 2

Another jog.

2.44 miles on Garmin (1 Lap Forest Fields) - same as yesterday, yet 0.05 different on Garmin!

18:27 (7.52; 7:21; 7:23) = 7:34 Avge.

Legs stiff after yesterday, guess I warmed up throughout the run.

Day 1

Welcome to my comeback training blog!

I have been off work sick for 6 weeks.

I have not been training for about 6 months.

My ultimate aim is to complete Vitruvian middle distance triathlon 2010

http://www.pacesetterevents.com/vitruvian-triathlon.php

Today was my first day back jogging very gently:

2.49 miles 19:00 mins = 7.38 min/mile