Archive for the ‘Running Analysis’ Category

Ankle Problem Improving and 3 Runs

Friday, September 16th, 2011

Over the weekend I thought I’d drop one of my runs this week to give my ankle a little more recovery time. The original plan was a quick 6m on Tuesday, steady 8m on Thursday, easy 4m on Saturday and a long 16m (the last long one before the HM) on Sunday. I decided to drop the 4 miler which would give me two clear days of rest before the 16 miler (or should that be attempt at running 16 miles?!).

However! I think the strapping up of my ankle on my long run last Sunday has helped as since Monday my ankle has cleared up really well… well enough for me to tweak my schedule to a quick 6m on Tuesday, 10m on Thursday and 3m this evening  with the long 16m on Sunday.

Run 1 – Tuesday: 6m

Somehow I’d managed to accidentally turn  my Garmin on  earlier in the day without noticing so the battery was low when I went out for the run – I hoped it would last but it didn’t make it past 3.3M :(

Distance: 6.1M
Time: Approx 48 mins

Run 2 – Thursday: 10M

Felt good enough to extend my usual 8 miler to 10 miles with this being the last real week of training before I start to wind down over the next couple of weeks. Planned to run it quite easy in 8:30 – 08:50 pace range and, as 4ish miles of it is part of the most  challenging section of the Cov Half Marathon, I thought it would be a nice addition to the training.

Failed with the pacing as it ended up being an average of 08:15. Still, was good fun and I felt strong.

Distance: 10.18M
Time: 01:23:57
Mile Splits: 8:40, 8:30, 8:36, 8:12, 8:18, 8:16, 8:25, 7:52, 8:02, 7:52, 1:14 (last 0.18)

Run 3 – Tonight (Friday) : 3M

As my ankle felt okay I thought I’d go out again tonight and do an easy 3m. As usual I went too quickly and I found it quite tough going which was clearly down to the run yesterday. Was glad to finish.

Distance: 3.09M
Time: 24:54
Mile Splits: 7:53, 8:19, 8:03, 39 (last 0.09)

Long Run Sunday – 11.7M

Sunday, September 11th, 2011

Today is my “long run day” and my schedule called for a 13-15 miler depending on how well I’d recovered from the race last weekend. As I’ve been having some troubles with my ankle I decided I’d drive to work to run there, as it’s completely flat, to give me legs less stress. The only problem was I realised halfway there that I’d forgotten my inhaler meaning I’d only be able to last 15 minutes before being unable to breathe so I had to turn back :/

Once I got home I sacked the idea of running at work off and thought today I could try to run what appears to be toughest (hilly) part of the Coventry Half Marathon instead. As I’d switched plans I had the random idea of bandaging my ankle – having no idea what I’m doing  - but It seemed to perform well on the most scientific of tests… pacing up and down the living room.

The run itself was fine… 11.7M in total. The “tough” section of the Coventry Half Marathon I didn’t find as tough as I would have thought so that was a bit of a confidence boost. My ankle seemed to hold out and felt better during and after the run than it did on Wednesday and Thursday so I might try the strapping again on my 6m run on Tuesday.

Distance: 11.7M
Mile Splits: 8:36, 8:29, 8:51, 8:45, 8:35, 8:37, 8:31, 8:52, 8:53, 8:44, 8:37, 5:54 (last 0.7)

Garmin map and details are below:

Last Training Run Before Race – 4m

Thursday, June 9th, 2011

Today was my last training run before my upcoming race on Sunday.

Left it a little late getting out of the house for the run tonight, 9pm, as I had to eat when I got home as I was so hungry! Took it easy and my plan was to try and run it at an easy pace – 9 minute miles was the target – and I thought I managed it pretty well!

Included below are the Garmin stats.

Distance: 4.07m
Time: 37:07
Avg Pace: 9:07 min/mi
Mile Splits: 8:57, 9:05, 9:15, 9:10, 39

A 6 Mile Run On A Tuesday

Tuesday, June 7th, 2011

I wasn’t sure over the weekend if I’d be running a 6 or a 4 miler today but my legs felt in good condition so I opted for 6.

Nice weather for a run: sunny and warm with a nice breeze keeping me cool. Took it easy and felt great all the way round – just one more run on Thursday now before the race on Sunday.

Distance: 6.52 miles
Time: 55:23
Mile Splits: 8:32, 8:38, 8:50, 8:32, 8:25, 8:17, 4:09

Fastest 6 Mile Training Run (So Far)

Sunday, June 5th, 2011

It’s now a week before the Two Castles Run 10k and so with that in mind  I’d decided I wasn’t going the usual longer run today. The fact that I only got back home from a weekend visiting the family ‘up north’ at 8:50pm would have meant a 10-12 miler was out of the window anyway!

6 miles was the chosen distance and by the time I’d gotten out of the house it was getting dark so I ran, for the first time since early March, my ‘winter route’.

The first part is downhill (as you should be able to see if you click through the Garmin map link below or by clicking here) and I settled in to a decent pace  which, after yesterday’s ‘quickest training run ever’ in the heat, felt really easy. It was by mile 2 that I decided that I felt comfortable enough to keep the pace up and I did. By the last mile or so I still felt good and checked my trusty Forerunner 205 and it stated my avg pace at 8:05 which I thought was surprisingly quick por moi. I had plenty left ‘in the tank’ so I upped the pace and ended up running the last mile in 7:20.

All in all a great run and it gives me a big confidence boost for the race on Sunday.

For the rest of the week I’m  thinking two 4 milers on Tuesday and Thursday and then resting until race day.

Distance: 6 miles
Time: 47:39
Mile Splits: 8:10, 7:55, 8:12, 8:05, 7:57, 7:20