Archive for May, 2011

5 Miles Last Night

Wednesday, May 25th, 2011

My Tuesday night run this week was just over 5 miles.  I felt good once I’d got going even though my legs were a bit stiff from Sunday’s 10 miler.

One amusing moment from the run was noticing a ‘man on a bicycle’ gaining ground on me… he overtook me and then came a “hill” and halfway up I overtook him! I didn’t think you could ride a bike so slowly  - I’d have thought he’d topple over.

In the schedule tomorrow is an easy 8 miler – legs feel ‘used’ but should be fresh tomorrow.

Distance: 5.35 Miles
Time: 45:37
Mile Splits: 8:30, 8:34, 8:38, 8:35, 8:29, 2:51

Upcoming Race: Two Castles Run 2011 (10k)

Tuesday, May 24th, 2011

Where: Warwick/Kenilworth
When: 12th June 2011
Distance: 10k

This is the next race on the horizon for me, taking place on the 12th June. It’ll be my first point-to-point race with it starting at Warwick Castle and finishing at Kenilworth Castle. Hmm, that would explain the name: ‘Two Castles Run

Also running in the same race are  three guys from work. Originally it was to be a bit of competition between the four of us  but, as they’ve not been putting in the training,  it looks 2nd place is all they can hope for ;) Alongside us four will be close to 3,500 runners in this popular race where all places went in just two weeks.

According to the event website there’s more ascent(55m) than descent(26m) and I’ve been spending way too much time looking at the elevation chart… and comparing that to training runs… and watching  a video of the route… and then back at the elevation chart and… argh!

I’m thinking I can handle the route comfortably, the ascents don’t appear to be as severe as those I run in training so I’m not worried about them. It’s only the issue that there’s more ascent than descent as that’s a bit of unknown factor for me.

Current PB is 46:24 and so far I’ve PB’d in every race. For “Two Castles” I don’t want to break that chain so I’m hoping to go sub 46 and that’s how I’ll be pacing myself. Looking at last years results 46:00 would put me 175th out of 2,380 which sounds pretty good!

Good Weekend Running

Monday, May 23rd, 2011

As I mentioned in my previous posting the target this weekend was a four miler on Saturday followed by a ten mile run on Sunday. No problems there  although my legs certainly feed ‘used’ today.

Non-running wise it wasn’t a good weekend as all as Blackpool were relegated back to the Championship. It could be worse… just look at Preston :)

Saturday – 4 miles

The plan for Saturday’s 4 miles was 9 min/miles and as usual I found it difficult to keep my pace down. It ended up at 8:36 min/miles and actually felt tired for the last mile (even though it’s downhill!)

Splits: 8:52, 8:57, 8:28, 8:05

Sunday – 10 miles

As I found the last part of Saturday’s run quite difficult I was a bit unsure about running 10 miles (for the first time since February). As soon as I’d started, however, my legs felt great and I found the run very enjoyable… despite the wind. I was also a bit adventurous (for me) deciding to run 4 miles on “un-ventured-on-foot” roads which perhaps added to the enjoyment factor.

Target was 9 min/miles but once again I went a bit faster although just outside of the McMillan calculator thingy’s boundary for a a long run (based on my recent ‘undulating’ 10k time)

Distance: 10.33 miles
Mile splits: 8:15, 8:46, 9:04, 8:56, 8:39, 8:54, 9:06, 9:08, 8:31, 8:19, 3:00
Ascent/Descent: 658ft, 659ft

An Eight Miler in the Sun

Thursday, May 19th, 2011

I had a race on Sunday, the Coventry Northbrook 10k… and did a bit better than expected. (New 10k PB: 46:24). A full race report for that is to follow in the next few days.

Since then I ran 4.85m on Tuesday – a second under 40 minutes making it an average pace of 8:15 (too fast!!)

Tonight was my usual Thursday ‘not quite, but not far off a’ long run and the distance in my ad-hoc schedule said 8 miles.

Legs still aren’t 100% after the race so I did my best to keep it slow and easy… I failed, as usual in this respect but it felt comfortable and I managed a the 8.16 miles in 1:09:30 which means an average pace of 8:31 min/mi.

Looking back at my records it seems that it was my quickest 8 mile training run… which is quite surprising as it felt like I was running it ‘easy’.

Next up is a 4 miler on Saturday and 10 miles on Sunday. Goal is to run both of them around 9 min/miles… we shall see.

Distance: 8.16m
Time: 01:09:30
Mile Splits:

1: – 1m – 8:38(8:38/m)
2: – 1m – 8:36(8:36/m)
3: – 1m – 8:38(8:38/m)
4: – 1m – 8:22(8:22/m)
5: – 1m – 8:26(8:26/m)
6: – 1m – 8:22(8:22/m)
7: – 1m – 8:31(8:31/m)
8: – 1m – 8:41(8:41/m)
9: – 0.16m – 1:15(7:41/m)