August Summary
August 2010
Runs: 13
Distance: 43.64 miles
Time: 06:54:41
Max Distance: 7 miles
Avg Distance: 3.36 miles
Avg Speed: 6.3mph
Elevation Gain: 2,122 ft
Calories: 6,885
A good month! In comparison last month (which was my best month distance wise) looked like this:
July 2010
Runs: 8
Distance: 21.44 miles
Time: 03:30:13
Max Distance: 5 miles
Avg Distance: 2.68 miles
Avg Speed: 6.1mph
Elevation Gain: 732ft
Calories: 3,394
The day after the seven
Yesterday I was determined to get out do a few more miles. Planned on doing a quick three but I think I set off too quickly so decided to cut it short at two. My legs were maybe a little fatigued after the seven the previous day and it was a warm/humid evening.
Was 6 seconds short of my quickest two miles and if I’d have kept it up the pace/distance up would have knocked almost three minutes off my best three mile time.
I’m hoping to start some sort of interval training for the first time next week. I’m thinking 6 x of 0.25 miles at 7.30-8.00 minute miles with mile warm up, cool down. Have found a nice flat grass field to do this in…
Distance: 2 miles
Time: 17:06
Mile Splits of: 8:55, 8:11
Another 7 miles
I’ve been a bit lazy since my last run (Wednesday) and had the bank holiday off to stuff my face and drink (got to stop that!). I was meaning to go out on Friday but a trip to the pub stopped that.
To stop the laziness I thought I’d go and do another 7 miles to make up for it and I need to be doing a longer run each week… so I did.
Got out of the house at about 7.10pm and by the time I’d finished it was dark! When did it start getting dark so early? Running felt good and, aside from the first, all my mile splits were better than my last run. The first mile stayed at 10:08/10:09.
Distance: 7 miles
Time: 1:05:52
Mile Splits: 10:09, 9:35, 9:05, 9:22, 9:57, 9:10, 8:33
I Like Running in the Rain! – 7 miles(!)
It was raining pretty much all day here yesterday. The last time I ran in the rain I ran 5 miles for the first time so my thinking was do try and go further and I decided upon 7 miles. Mostly because my route is a 3.5 mile loop.
Planned on running it the usual way around and take a sip of water at my car halfway and then go back around the way I came.
I planned to run it around 10:30 minute mile pace and had to keep telling myself to go slower and try and keep to 10 minute miles at least. Got halfway and felt fine… soaked wet through but fine… took a quick sip and went back the way I came.
I managed the second 3.5 miles easier than I thought the last 2 miles are mostly downhill so I picked up the pace a bit.
So, that’s the furthest I’ve run… by two miles. I’ll probably do five miles a couple of times next week and then a seven the week after that.
Today there’s a bit of ache around the knees and at the top of my leg but nothing a day off shouldn’t cure. My earlier slight foot worry also seems to have gone completely.
I’ve included garmin details below.
Distance: 7 Miles
Time: 1:08:13
Mile Splits: 10:09, 10:01, 9:25, 9:51, 10:15, 9:35, 8:55
Weekly update!
Got a bit lazy with posting so here’s a weeks worth of little updates…
Monday (16th)
As planned I ran 3.5 miles on Monday night in 32:16.
Distance: 3.5 miles
Time: 32:12
Splits: 9:41, 9:28, 9:01 with the final 0.5 at 4:03
Tuesday
Five a side after work for an hour was easier than usual… the running has helped! Felt sore though up until Saturday(!) so no running. Really felt it in my legs and back… not to mention the blisters on my feet. Was hoping to be able to run on Thursday and Friday but it wasn’t possible.
Tonight
Ran an easy two miles to get back in to the swing of things I should have done more really but I didn’t get out until after 8pm and it was getting dark. Darkness, country lanes and dark running clobber don’t mix well!
Distance: 2 miles
Time: 18:10
New Ache!
After my run last Monday I started to get a “bit of an ache” on the top of my foot which I’ve never had before. Still managed to play football with it and it seemed fine on the Wednesday. It came back again on Friday lasting until yesterday. Strange one… doesn’t hurt to touch, poke or kick a football with and I can only really feel it when lifting my toes. Hopefully it’s not a stress fracture? I guess that’s the worst case scenario and I’d assume a stress fracture would hurt more. Will have to wait and see if it comes back again.
Won’t be running until Wednesday as I’m travelling down to Milton Keynes tomorrow night to watch Blackpool play them in the cup.
3.5 Miles
Had planned to run on Friday but my hip felt a “bit funny” so I decided to skip it and I spent last night drinking red wine celebrating Blackpool’s 4-0 Premier League win so that was a no-no too.
Went out tonight and completed a relatively quick 3.5 miles. It felt easy and I was tempted to push and do five again (same route) but decided against it so I can do the same distance tomorrow. On Tuesday I’ve got an hour of five a side with workmates so I’ll probably have a rest day on Wednesday.
Distance: 3.5 Miles
Time: 32:43
Splits of: 09:57, 09:34, 08:55
My Running Goals for (the rest of) 2010
I’ve been running for four months as of today and I thought it was about time I started setting myself a few goals. I’ll do a follow up post at the end of the year to see how many I’ve managed to achieve.
Goal 1: Sub 55 minute 10k
Not yet run the distance but it feels like I can. I’ve done 5 miles a few times now and it’s feeling pretty comfortable – my best time so far (without pushing it) is 47 minutes so I think this is pretty achievable. Next summer I’d hope to be running sub 50 minute 10k but I don’t think I can manage that in 4 months? Guess I’ll find out.
Goal 2: Sub 26 minute 5k
28:25 is my best at this distance and I’ll give it a go every so often over the same route.
Goal 3: Sub 16 minute 2 miles
My best time in training has been 17 minutes flat so I’d have to increase the speed I’m currently capable of. Will maybe do a two mile time trial over the same route to measure progress every month or two. (Does contain hills)
and finally
To keep running! I’m enjoying so much that I don’t think this will be a problem unless I’m forced to take a break through injury.
Another 5 miles
Another 5 miles this evening.
I’d planned to run last night but decided to have a night in and fed myself with fillet steak, had some red wine and watched a film. Must go tomorrow I thought.. and I did.
I thought about running 3.5 miles and that was my intention until I reached my car… but I carried on to make it five and felt really easy which is unusual as I was running at a decent pace.
It’s the third time I’ve run the distance now and so far I’ve run it in 50:06 (three weeks ago), 49:12 (on Friday) and tonight 47:07!
Will take tomorrow off and then be back on Friday (3.5 miles) and Saturday (mileage not yet decided).
Distance: 5 miles
Time: 47:07
Splits:
1m – 10:00(10:00/m)
1m – 9:51(9:51/m)
1m – 9:08(9:08/m)
1m – 9:05(9:05/m)
1m – 9:04(9:04/m)
Another Five on Friday, two tonight
Friday
Ran 5 miles for the second time on Friday night. I’d planned to do four miles but again felt able enough to push on and do five and so I did… a little bit quicker (40 secs) :than the first time and more importantly my legs didn’t feel as tired for the two days after running it.
Think I’ll give it another go toward the end of the week.
This week, aside from the first 10 days of Juneathon, was the first time I’d managed to get out four times in a week so I’m happy about that. Just need to try and continue that this week.
Distance: 5.01 miles
Time: 49:12 (9:49)
Tonight (Monday)
Had the weekend off as rest (as planned) and began the week with a two mile run. Legs didn’t feel 100% so I took it pretty easy and by the end they’d loosened up.
Plan on doing 3(ish) miles tomorrow or maybe 4 depending on how my legs feel.
Distance: 2.05 miles
Time: 19:02 (9:17 pace)
3 miles this evening
Completed three miles tonight and managed my quickest time. Previous “best” was 28.40 ish while tonight I did it in 27:39. I wasn’t trying to set any records or anything but it shows an improvement at least.
Also, strangely, saw a dead bat on the road! That’a a first for me.
Distance: 3 miles
Time: 27:39
