Archive for September, 2010

A slight change of plan… 8 Miles

Wednesday, September 29th, 2010

Ran 8 miles for the first time tonight. Was planning giving the distance a go on Friday but I’ve quite a busy day on Friday so I decided to attempt it after work this evening.

Planned running it slow and easy and it shows in the time (1:19:32) which makes it about 12 minutes longer than I’ve run before. Sat in a cold bath for 10 minutes when I got home – can’t do any harm and it seemed to aid recovery after my seven miler last week.

Left knee is feeling it a bit but overall I’m feeling good.. ’twas easy to get around.

Distance: 8 miles
Time 1:19:32
Mile splits of:  10:12, 10:19, 9:49, 9:35, 10:25, 10:10, 9:29, 9:31

(as you can probably spot the first two miles are uphill with second two downhill… and I ran back the way I came  at halfway on my 4 mile loop!)

I’ve been skiving!

Tuesday, September 28th, 2010

Not from the running though… just the blog updating. Been so busy with work the past month I’ve found it difficult to get the time to update the running log.

So, I’ll do that now!

My last update was the 9th and after the seven miler I needed a bit of extra recovery time so my next run was…

14th September

Ran 3.55 miles in 33:46 trying to take it slowly.

15th September

Again, really tried hard to keep at an easy pace and ran 3.5 miles  in 32:36.

18th September

My two efforts at 3.5 miles earlier in the week  at a slower pace made my legs feel super bouncy and light. I ran the first mile in 9:38 but after running the second in 9:15 (quite quick for the 2nd mile which is all uphill) I decided to “push on” to try and get a decent time. I finished in 30:54 which is my quickest 3.5 miles by almost a minute!

20th September

After the first 0.5 miles I regretted running the one above hard… legs felt awful and I decided to run back to the car after managing a mile to make it 2 miles in 18:52. Decided to take an extra day of rest on the 21st.

22nd September

Hadn’t managed to squeeze a longer run in for a while and decided to go slow and complete 7 miles.I do so in 1:08:28. Afterwards I sat in a cold bath for ten minutes…

24th September

Cold bath worked… legs have never recovered so well after a longer run… or maybe I’m getting used to that distance?

My 3.5 mile route has the option of extending it to 4 miles… and I did. I ran it in 36:27 which I was pleased about!

26th September

Ran another 4 miles but this time in 35:59! Mile splits of 9:22, 9:25, 9:09 and 8:01.

28th September

That brings me to this evening! Phew… 4 miles in 38:25. Told myself to go slow and easy and I finished it with ease. Looks like 4 miles is the new 3.5 miles from now on.

Plan on running an easy 4 miles again tomorrow and hopefully attempting 8 miles for the first time on Friday. It’s my birthday this weekend (29) so I don’t think I’ll be able to fit a run in over the weekend.

Tonights run made my surpass last months running totals with me currently having ran 47 miles compared to last months 43… should be 51 miles by the end of tomorrow.

A three and a half and a seven

Thursday, September 9th, 2010

A couple more runs:

Tuesday

Following on from the 3.5 on Monday I decided to go out and do it again on Tuesday.  Not sure if it was due to the pace I’d ran on Monday or the fact I set off a bit too quickly on a what is quite a hilly start (usually run it the other way around but fancied a change) but it was tough and I had to stop a couple of times and walked last 0.25 Decided to take Wednesday off and made a mental note to slow myself down in future.

Distance: 3.5 miles
Time: 32:53
Mile Splits of: 09:21, 08:54, 08:58, final 0.5 in 05:39.

Tonight (Thursday)

Feeling recovered, I decided to do a longer run of 7 again… felt good. Only problem was that I ran the last two miles indarkness. Must go out earlier – didn’t get back until 8.40pm and there’s no lighting on the country lanes. Bit stupid of me really.

Tried to keep it slow after the run on Tuesday and felt no need to stop.

Distance: 7 miles
Time: 01:07:21
Mile Splits of: 09:43, 09:54, 09:14, 09:48, 10:11, 09:33, 08:53

Plan on a rest tomorrow but I’m hoping to get another 3.5 miles in over the weekend. Ran 14 miles this week so far which has surpassed my previous “high” total of 13.44 from Monday to Sunday.

A loud cow and a 3.5 mile run

Monday, September 6th, 2010

Not the nicest of weather this evening but I was due a run so braved the wind and rain to run 3.5 miles.

Aside from being soaked on the run the only other point of interest was a REALLY loud cow at about 1.5 miles in… made me jump.

Once again a quickest time on the loop!

Distance: 3.5 miles
Time: 00:31:48
Mile Splits of: 09:20, 09:22, 08:58 and final 0.5 in 04:07.

August Summary

Friday, September 3rd, 2010

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