Tuesday I rested - two on one off is quite enough at this stage.
Yesterday I did an easy run - not really looking at my watch- and it wasn't fast.
Distance: 3.49miles
Time: 32.55
Pace: 9:25/mile
Calories: 531
Avg HR: 136bpm
Today's run was supposed to be similar but I slightly over-did it. I felt swift and was just about trying to limit the pace to 9 min/mile. Then I got a warning pain in my left Achilles so I dropped the pace a smidge and started favouring my right leg. Thus I ended up with a distinct pain in my right calf. And I stopped running hoping that it was just a cramp. Several hours later it is still a bit sore so I suppose there must be an element of muscle tear. At least it's well above the tendon. Ach, weel, we'll have to see how it is tomorrow.
In the meanwhile, just look at that slow HR for a decent pace!
Distance: 3.30miles
Time: 29:39
Pace: 8:59/mile
Calories: 493
Avg HR: 126
Thursday, 11 June 2009
Monday, 8 June 2009
Two Runs To Report
Saturday was a rest day.
Actually rather brief compared to last Sunday but
significantly faster which given the hills involved is good.
Distance: 5.25 miles
Time: 48.36
Pace: 9:15/mile
Calories: 785
Avg HR: 134bpm
Time: 48.36
Pace: 9:15/mile
Calories: 785
Avg HR: 134bpm
I'll add 4 minutes per week to the long run to a maximum of 76 minutes.
Monday Run
Some twingettes in the calfs, nothing serious, but enough to make me behave and stick pretty much to a sensible pace.
Distance: 3.45 miles
Time: 31:04min
Pace: 8:59/mile
Calories: 523
Avg HR: 133bpm
Time: 31:04min
Pace: 8:59/mile
Calories: 523
Avg HR: 133bpm
3.5 to 4.5 miles is probably the best distance for a regular maintainance/recovery run.
Friday, 5 June 2009
Bonus Run
I'd been thinking that 2-on-1-off might be a sensible plan at this stage. However the need to pick up a car from a garage 4 miles, all of them down-hill, away arose and seemed safe enough. Downhill is very good for us tubbys!
Anyway no pain, a low HR and accurate pacing.
I must take a day off tomorrow. Which means that using the traditional Sun-Sat week that my watch software uses, I will, including the marathon relay, have had a 22.9 mile week run over 3&1/2 hours at an average pace of 9:08.
Next week will be shorter, say 20 miles, but marginally faster, say 8:59 pace.
Distance: 4.00 miles
Time: 35:48
Pace: 8:57/mile
Calories: 607
Avg HR: 128bpm
Time: 35:48
Pace: 8:57/mile
Calories: 607
Avg HR: 128bpm
Thursday, 4 June 2009
Exercising The Franchise. And some self control.
Job done. I ran my 3 miles in a cracking time of 26:25 then went onto vote; sweated & stank out my local polling station; and ran home. The over all pace of 8m51sec is encouraging, especially given the low Avg HR of 132bpm, but is probably too fast. I'll peg it back to 9min/mile pace for just now.
I noticed a marginal weight gain this AM. It could just be added leg muscle & the fact that my clever scales - they weigh me & measure my foot to foot impedence & calculate how much of me is fat - say that my percentage fat has dropped a little, backs this up.
All the same I need to start thinking about limiting my intake if I'm to lose weight at sufficient rate to allow me to force up my pace without wrecking my Achilles. Cutting out all cakes, sweeties, alcohol & carbohydates should do it. 8 -(
Distance: 3.93 miles
Time: 34:47
Pace: 8:51/mile
Calories: 593
Avg HR: 132
a.m Wt: 13:06.5
a.m. Fat: 28.5%
I noticed a marginal weight gain this AM. It could just be added leg muscle & the fact that my clever scales - they weigh me & measure my foot to foot impedence & calculate how much of me is fat - say that my percentage fat has dropped a little, backs this up.
All the same I need to start thinking about limiting my intake if I'm to lose weight at sufficient rate to allow me to force up my pace without wrecking my Achilles. Cutting out all cakes, sweeties, alcohol & carbohydates should do it. 8 -(
Distance: 3.93 miles
Time: 34:47
Pace: 8:51/mile
Calories: 593
Avg HR: 132
a.m Wt: 13:06.5
a.m. Fat: 28.5%
Wednesday, 3 June 2009
The Rapture & Rupture
Rest day yesterday.
Tonight I went out for a moderately longish run & nearly beat 9 minute/mile pace. I did so without great strain on my achilles ( my weak spot too) and my avg heart-rate was a very relaxed 133bpm. I calculated that this run was roughly 1/6th of a marathon and the pace, if kept up, would have allowed for a sub 4 marathon! Dream on.
I felt good but I will have to watch it - my cardiovascular system is clearly fitter than my locomotor one. As I lose weight I can pile on the pace but not before.
I was pleased also that the running eased an unpleasant ache I've had in my left groin over the last 36hrs. For at least 5 years I've had trouble off & on & suspected that I've got an inguinal hernia (common things are common & anyway if it was testicular cancer I'd be dead after 5 years of doctor dodging!). Yesterday was bad though & made cycling to work a bit eye-watering. I'll really think I'll have to get something done about it & in the meantime some weight loss will ease the symptoms by reducing my intra-abdominal pressure and less yellow grease will make the necessary surgery easier.
Tomorrow 3 miles at sub 9 pace, hopefully!
Distance: 4.46 miles
Time: 40:28
Pace: 9:04/mile
Calories: 681
Tonight I went out for a moderately longish run & nearly beat 9 minute/mile pace. I did so without great strain on my achilles ( my weak spot too) and my avg heart-rate was a very relaxed 133bpm. I calculated that this run was roughly 1/6th of a marathon and the pace, if kept up, would have allowed for a sub 4 marathon! Dream on.
I felt good but I will have to watch it - my cardiovascular system is clearly fitter than my locomotor one. As I lose weight I can pile on the pace but not before.
I was pleased also that the running eased an unpleasant ache I've had in my left groin over the last 36hrs. For at least 5 years I've had trouble off & on & suspected that I've got an inguinal hernia (common things are common & anyway if it was testicular cancer I'd be dead after 5 years of doctor dodging!). Yesterday was bad though & made cycling to work a bit eye-watering. I'll really think I'll have to get something done about it & in the meantime some weight loss will ease the symptoms by reducing my intra-abdominal pressure and less yellow grease will make the necessary surgery easier.
Tomorrow 3 miles at sub 9 pace, hopefully!
Distance: 4.46 miles
Time: 40:28
Pace: 9:04/mile
Calories: 681
Monday, 1 June 2009
Why "Back to miles"?
On the 31st of May I ran an 8 mile (13km) leg of a marathon relay. It being a hot day and my only having trained for a five mile leg I was pleased enough to finish still running and uninjured in 76 minutes. I had kicked the butt off my 6minute per kilometer target I had been working towards.
Then I reflected why I was measuring in min/km: I made the change to metric a few years ago, not just because I'm a committed Europhile, but mainly to cover up the fact that my pace is shit compared to what it was.
At my peak -1988 when I was a mere 11 stone and was just 26- I could run a marathon in 3:24:13. This works out at 7:48/mile. I then would not have bothered with the fact that this works out at 4:51/km.
As I got older & fatter, & slower, it became easier to think in per km terms. It hides a multitude of sins and problems: Yesterdays 5:51/km pace seems so much better than the alternative 9:30/mile pace. Better, in fact, to the point of delusion!
So I'm going back to miles.
I'll never be 26 again: 11 stone might be a bit ambitious. All the same the lighter I can get the better my pace will be. There's a virtuous circle there in that the lighter I am the harder I can train without injury and the more calories I will burn and the more weight I will lose.
And I know I can get lighter: On 1st Jan 2009 I weighed 14 stone. At present I am 13st6lb. So I can lose weight. If I watch what I eat & drink & gradually run further & faster I will lose yet more.
The glory days of sub 8min/mile over a marathon distance might have gone, however hard I try my PB is likely to remain unbeatable, but 9min/mile pace would see me break 4 hours for a marathon: A feat last managed in 1999 when I was, a never to be rexperienced, 37 and, a not that much lower than now, 12st 10ld.
So my plan for now is to manage 9min/mile pace first in short distances than rather longer ones.
Once I'm below 13st I'll try for sub 8:30.
Once below 12:07 I'll try sub 8:15
Tonights run, which was a short recovery one, went as follows
Distance: 2.44miles
Time: 23:33
Pace: 9:14 m:s/mile
Calories: 370
Morning Wt: 13:06
Morning BMI: 29.5%
I will expect to do better rather soon.
Then I reflected why I was measuring in min/km: I made the change to metric a few years ago, not just because I'm a committed Europhile, but mainly to cover up the fact that my pace is shit compared to what it was.
At my peak -1988 when I was a mere 11 stone and was just 26- I could run a marathon in 3:24:13. This works out at 7:48/mile. I then would not have bothered with the fact that this works out at 4:51/km.
As I got older & fatter, & slower, it became easier to think in per km terms. It hides a multitude of sins and problems: Yesterdays 5:51/km pace seems so much better than the alternative 9:30/mile pace. Better, in fact, to the point of delusion!
So I'm going back to miles.
I'll never be 26 again: 11 stone might be a bit ambitious. All the same the lighter I can get the better my pace will be. There's a virtuous circle there in that the lighter I am the harder I can train without injury and the more calories I will burn and the more weight I will lose.
And I know I can get lighter: On 1st Jan 2009 I weighed 14 stone. At present I am 13st6lb. So I can lose weight. If I watch what I eat & drink & gradually run further & faster I will lose yet more.
The glory days of sub 8min/mile over a marathon distance might have gone, however hard I try my PB is likely to remain unbeatable, but 9min/mile pace would see me break 4 hours for a marathon: A feat last managed in 1999 when I was, a never to be rexperienced, 37 and, a not that much lower than now, 12st 10ld.
So my plan for now is to manage 9min/mile pace first in short distances than rather longer ones.
Once I'm below 13st I'll try for sub 8:30.
Once below 12:07 I'll try sub 8:15
Tonights run, which was a short recovery one, went as follows
Distance: 2.44miles
Time: 23:33
Pace: 9:14 m:s/mile
Calories: 370
Morning Wt: 13:06
Morning BMI: 29.5%
I will expect to do better rather soon.
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