| Road - Park Runs - Cardiff - activity_14872958771 |
13 Apr 24 09:07 |
21:45 |
3.124 |
8.62 |
6:58 |
158 |
169 |
6:48 |
22 |  |
7:04 7:03 6:48 6:42 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 3 mile - activity_14465608765 |
18 Mar 24 12:12 |
27:24 |
3.373 |
7.39 |
8:07 |
130 |
148 |
7:53 |
89 | |
8:28 8:01 7:53 8:08 |
Saucony Kinvara 2 (red) |
|
| Road - Pembrokeshire - activity_11755369017 |
10 Aug 23 09:36 |
2:05:19 |
11.781 |
5.64 |
10:38 |
135 |
157 |
8:46 |
511 | |
9:49 10:16 11:11 8:46 9:16 10:08 10:25 11:21 12:58 12:42 10:41 9:58 |
Saucony Kinvara 2 (red) |
Wore geen and blue salawa's(?) |
| Road - Races - 20230702 Porthcawl 10k |
02 Jul 23 10:01 |
40:39 |
6.239 |
9.21 |
6:31 |
161 |
173 |
6:16 |
94 | |
6:16 6:21 6:39 6:39 6:46 6:29 6:11 |
Saucony Kinvara 2 (red) |
|
| Road - Other - 20230601 Lac Passy |
01 Jun 23 14:23 |
23:06 |
3.103 |
8.06 |
7:27 |
145 |
157 |
7:21 |
45 | |
7:37 7:22 7:21 7:19 |
Saucony Kinvara 2 (red) |
|
| Road - Races - Triathlon - 20230521 #51 Fiver Cotswold Tri - run |
21 May 23 08:11 |
40:22 |
6.042 |
8.98 |
6:41 |
190 |
201 |
6:34 |
51 | |
6:48 6:43 6:39 6:34 6:34 6:45 7:25 |
Saucony Kinvara 2 (red) |
|
| Trail - 20230514 Scorpion trail run |
14 May 23 10:02 |
50:37 |
6.536 |
7.75 |
7:45 |
154 |
171 |
6:13 |
279 | |
6:13 8:44 7:37 6:16 6:28 8:01 13:43 |
Saucony Kinvara 2 (red) |
Went wrong way before the final climb. Wore some innov8 shoes I normslly wear for casual, not running |
| Road - Races - Triathlon - 20230513 Lake 62 sprint tri - run |
13 May 23 10:21 |
25:17 |
3.640 |
8.64 |
6:57 |
203 |
213 |
6:53 |
34 | |
6:59 6:58 6:53 6:55 |
Saucony Kinvara 2 (red) |
Off road, wore Salming? trail shoes |
| Trail - 20230416 Kymin Dash |
16 Apr 23 11:01 |
47:24 |
7.000 |
8.86 |
6:46 |
156 |
167 |
5:54 |
263 | |
8:56 6:49 6:28 6:22 5:54 6:32 6:23 |
Saucony Kinvara 2 (red) |
|
| Trail - Lakes - activity_10575470969 |
24 Feb 23 11:21 |
3:11:02 |
8.748 |
2.75 |
21:50 |
105 |
139 |
16:55 |
1057 | |
27:57 20:21 18:00 20:45 34:15 17:04 16:55 25:23 13:50 |
Saucony Kinvara 2 (red) |
Maiden Moor, High Spy, Dalehead, Hindscarth - with the family! |
| Trail - Lakes - activity_10567734090 |
23 Feb 23 06:58 |
3:34:23 |
12.084 |
3.38 |
17:44 |
125 |
152 |
9:52 |
1575 | |
21:27 18:27 27:06 16:46 19:32 15:47 18:19 16:20 19:09 19:40 11:05 9:52 10:22 |
Saucony Kinvara 2 (red) |
Big run starting before dawn, Grisedale Pike, Grasmoor, Causey Pike. In green/blue Salawes |
| Trail - Craig yr Allt Fell Race - 20230115 Craig Yr Allt |
14 Jan 23 14:01 |
37:49 |
3.995 |
6.34 |
9:28 |
165 |
185 |
8:54 |
367 | |
9:09 8:54 10:49 9:00 |
Saucony Kinvara 2 (red) |
|
| Trail - Lakes - activity_8350188681 |
24 Feb 22 08:31 |
55:11 |
6.778 |
7.37 |
8:08 |
142 |
158 |
7:40 |
292 | |
8:13 8:50 8:34 7:45 7:40 8:09 7:41 |
Saucony Kinvara 2 (red) |
Grassmere and rydal water from yha, in salawes |
| Trail - Lakes - activity_8332790629 |
21 Feb 22 07:30 |
1:01:46 |
6.496 |
6.31 |
9:31 |
150 |
175 |
8:50 |
154 | |
9:20 8:50 10:06 9:35 9:58 9:17 9:24 |
Saucony Kinvara 2 (red) |
Grassmere and rydal water from yha, in salawes, with Charlotte |
| Trail - Lakes - activity_8330158465 |
20 Feb 22 16:29 |
1:00:27 |
6.774 |
6.72 |
8:55 |
146 |
166 |
8:03 |
343 | |
8:03 8:55 9:30 9:13 9:45 8:41 8:10 |
Saucony Kinvara 2 (red) |
Grassmere and rydal water from yha, in salawes |
| Trail - Pen Y Fan - 20211107 up down blast |
07 Nov 21 16:07 |
42:05 |
3.837 |
5.47 |
10:58 |
148 |
162 |
7:40 |
502 | |
14:46 12:27 7:40 8:33 |
Saucony Kinvara 2 (red) |
|
| Road - Other - 20210724 Uncle Stes |
24 Jul 21 11:05 |
1:17:58 |
4.661 |
3.59 |
16:44 |
137 |
159 |
7:07 |
52 | |
7:22 7:07 51:08 7:34 7:16 |
Saucony Kinvara 2 (red) |
|
| Road - Park Runs - Worthing - activity_7168636517 |
21 Jul 21 15:27 |
23:06 |
3.118 |
8.10 |
7:25 |
139 |
153 |
7:07 |
30 | |
7:37 7:34 7:07 6:47 |
Saucony Kinvara 2 (red) |
|
| Road - Other - Eastbourne 5k |
20 Jul 21 05:51 |
30:44 |
2.955 |
5.77 |
10:24 |
142 |
165 |
9:24 |
46 | |
9:24 12:50 8:51 |
Saucony Kinvara 2 (red) |
2 days after Ironbourne Full distance tri |
| Road - Park Runs - Cardiff - activity_6984454080 |
19 Jun 21 10:03 |
19:30 |
3.124 |
9.61 |
6:15 |
158 |
165 |
6:04 |
30 | |
6:04 6:17 6:26 5:48 |
Saucony Kinvara 2 (red) |
|
| Road - Other - activity_6880644782 |
01 Jun 21 15:23 |
25:42 |
3.181 |
7.43 |
8:05 |
134 |
142 |
7:59 |
53 | |
7:59 8:04 8:15 7:47 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 3 mile - 20200822_075229 |
22 Aug 20 08:52 |
37:59 |
3.910 |
6.18 |
9:43 |
127 |
149 |
8:42 |
46 | |
8:42 9:15 10:58 9:58 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 1 mile - 20190607_170725 |
07 Jun 19 18:07 |
07:14 |
1.018 |
8.44 |
7:06 |
138 |
150 |
7:05 |
32 | |
7:05 8:41 |
Saucony Kinvara 2 (red) |
|
| Road - Bute Park - Fast km attempts - 20190130_130301 |
30 Jan 19 13:03 |
09:41 |
1.340 |
8.30 |
7:14 |
132 |
153 |
7:03 |
30 | |
7:03 7:46 |
Saucony Kinvara 2 (red) |
|
| Road - Park Runs - Cardiff - 20190112 Cardiff park run |
12 Jan 19 09:00 |
19:28 |
3.094 |
9.54 |
6:18 |
159 |
166 |
6:04 |
8 | |
6:04 6:19 6:30 6:10 |
Saucony Kinvara 2 (red) |
|
| Trail - 20181227 Caswell Bay beach |
27 Dec 18 13:52 |
16:26 |
2.303 |
8.41 |
7:08 |
145 |
160 |
6:58 |
37 | |
7:18 6:58 7:06 |
Saucony Kinvara 2 (red) |
|
| Trail - Pembrokeshire - 20180909_110331 |
09 Sep 18 12:03 |
2:00:02 |
11.690 |
5.84 |
10:16 |
145 |
161 |
7:57 |
711 | |
9:11 9:23 11:25 8:58 11:23 14:37 13:14 9:54 7:57 9:48 8:25 8:23 |
Saucony Kinvara 2 (red) |
Amroth to Pendine sands and back |
| Road - Park Runs - Keswick - 20180614 Keswick park run |
14 Jun 18 13:20 |
21:42 |
3.075 |
8.50 |
7:03 |
150 |
165 |
6:25 |
51 | |
7:19 6:25 7:24 7:12 |
Saucony Kinvara 2 (red) |
|
| Road - Park Runs - Penrhyn - 20180519 Penrhyn park run |
19 May 18 09:02 |
20:04 |
3.087 |
9.23 |
6:30 |
163 |
173 |
6:20 |
86 | |
6:20 6:30 6:40 6:33 |
Saucony Kinvara 2 (red) |
|
| Road - Other - 20170729 Ogwen lake |
29 Jul 17 19:28 |
07:32 |
1.105 |
8.80 |
6:49 |
132 |
147 |
6:49 |
18 | |
6:49 6:47 |
Saucony Kinvara 2 (red) |
|
| Road - Bute Park - 5 miles - 20170719_052452 |
19 Jul 17 06:24 |
24:16 |
3.363 |
8.31 |
7:13 |
144 |
159 |
6:56 |
94 | |
7:29 7:09 6:56 7:26 |
Saucony Kinvara 2 (red) |
|
| Road - Other - 20170417 Ogwen lake |
17 Apr 17 16:19 |
08:02 |
1.109 |
8.28 |
7:15 |
134 |
147 |
7:16 |
17 | |
7:16 7:02 |
Saucony Kinvara 2 (red) |
|
| Road - Other - 20170416 Llanberis |
16 Apr 17 15:11 |
15:00 |
1.991 |
7.96 |
7:32 |
138 |
148 |
7:44 |
31 | |
7:44 7:20 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 1 mile - 20170221_062835 |
21 Feb 17 06:28 |
07:20 |
1.024 |
8.38 |
7:10 |
162 |
197 |
7:08 |
33 | |
7:08 8:34 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 1 mile - 20170220_183155 |
20 Feb 17 18:31 |
07:11 |
1.045 |
8.73 |
6:52 |
138 |
156 |
6:50 |
31 | |
6:50 7:51 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 2 mile - 20170212_093225 |
12 Feb 17 09:32 |
15:19 |
2.049 |
8.03 |
7:29 |
147 |
163 |
7:20 |
58 | |
7:40 7:20 6:19 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 1 mile - 20170127_050310 |
27 Jan 17 05:03 |
14:29 |
2.026 |
8.39 |
7:09 |
145 |
159 |
7:00 |
52 | |
7:18 7:00 6:31 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 1 mile - 20170117_180043 |
17 Jan 17 18:00 |
09:02 |
1.338 |
8.89 |
6:45 |
149 |
160 |
6:50 |
31 | |
6:50 6:28 |
Saucony Kinvara 2 (red) |
|
| Road - Park Runs - Cardiff - 20161225 Cardiff park run |
25 Dec 16 09:02 |
32:49 |
3.118 |
5.70 |
10:32 |
120 |
133 |
10:14 |
50 | |
10:14 10:54 10:33 9:42 |
Saucony Kinvara 2 (red) |
|
| Road - Cardiff Bay - 20161009 Cardiff Bay 10 miles |
09 Oct 16 11:06 |
1:21:36 |
10.350 |
7.61 |
8:00 |
141 |
153 |
7:46 |
144 | |
7:58 7:46 8:18 7:56 |
Saucony Kinvara 2 (red) |
With the boys and Charlotte on their bikes. Stopped in Tescos for toilets, and for sveral roads etc, so time much too slow |
| Road - Around home - 2 mile - 20151012 around home 2 miles |
12 Oct 15 06:53 |
17:27 |
2.010 |
6.91 |
8:41 |
139 |
153 |
8:25 |
44 | |
8:57 8:25 6:34 |
Saucony Kinvara 2 (red) |
Slow sore recovery run after Saturdays 50 milers |
| Road - Around home - 20151008 around home 5k |
08 Oct 15 06:52 |
25:33 |
3.262 |
7.66 |
7:50 |
146 |
163 |
7:37 |
78 | |
8:16 7:37 7:43 7:28 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 2 mile - 20150904 around home 2 miles |
04 Sep 15 07:01 |
22:00 |
2.846 |
7.76 |
7:44 |
145 |
162 |
7:29 |
74 | |
7:58 7:29 7:44 |
Saucony Kinvara 2 (red) |
Low hr |
| Road - Commute - From work - 3.6 miles - 20150820 From work |
20 Aug 15 17:22 |
25:25 |
3.577 |
8.44 |
7:06 |
160 |
169 |
6:48 |
63 | |
7:02 6:48 7:10 7:40 |
Saucony Kinvara 2 (red) |
Fastest ever run home! DIdn't set off with that intention, just felt good running. Only had tiny camelback with phone and watch. Got stung by something after 2 miles, on my arm under the rucsac strap - thought I was on fire it hurt so much. |
| Road - Bute Park - 10k - 20150818 Bute park 10k |
18 Aug 15 07:33 |
42:00 |
6.212 |
8.87 |
6:46 |
165 |
175 |
6:39 |
55 | |
6:50 6:40 6:39 6:50 6:47 6:50 6:34 |
Saucony Kinvara 2 (red) |
tough, but happy with pace. No probs with dodgy foot |
| Road - Bute Park - Fast km attempts - Another poor 1km attempt |
12 Aug 15 07:49 |
17:13 |
2.154 |
7.51 |
8:00 |
147 |
171 |
7:20 |
15 | |
8:39 7:20 7:58 |
Saucony Kinvara 2 (red) |
Even slower than the last one! |
| Road - Bute Park - Fast km attempts - 20150806 1km attempt |
06 Aug 15 07:58 |
15:46 |
2.038 |
7.75 |
7:44 |
155 |
174 |
7:31 |
16 | |
8:00 7:31 6:49 |
Saucony Kinvara 2 (red) |
I thought 1km was just short of the full circuit, but on endo it looks like th circuit is just short of a k, so maybe I slowed down too soon? |
| Road - Bute Park - Fast mile attempts - 20150804 - Bute park fast mile |
04 Aug 15 07:49 |
13:00 |
1.782 |
8.22 |
7:18 |
156 |
174 |
7:04 |
13 | |
7:04 7:35 |
Saucony Kinvara 2 (red) |
Not fast :( |
| Road - Around home - 10k - 20150429 around home 10k |
29 Apr 15 06:36 |
47:38 |
6.438 |
8.11 |
7:24 |
153 |
168 |
7:09 |
164 | |
7:43 7:21 7:12 7:09 7:44 7:20 7:12 |
Saucony Kinvara 2 (red) |
Slow run, still have sore legs from Saturdays treadmill run - never again! |
| Road - Around home - 10k - 20150311 around home 10k hilly |
11 Mar 15 05:47 |
44:05 |
6.264 |
8.53 |
7:02 |
157 |
171 |
6:47 |
152 | |
7:15 6:59 6:47 6:59 7:27 6:56 6:28 |
Saucony Kinvara 2 (red) |
Felt better (faster) than last time, no blisters today but a few hotspots. |
| Road - Around home - 1 mile - 20150220_082950 |
20 Feb 15 08:29 |
06:57 |
1.016 |
8.77 |
6:50 |
158 |
165 |
6:51 |
36 | |
6:51 6:41 |
Saucony Kinvara 2 (red) |
Very short duathlon try out |
| Road - Around home - 1 mile - 20150220_080119 |
20 Feb 15 08:01 |
07:21 |
0.977 |
7.97 |
7:31 |
142 |
161 |
0 |
31 | |
7:31 |
Saucony Kinvara 2 (red) |
Very short duathlon try out |
| Road - Around home - 2 mile - 20150218 around home 2 miles |
18 Feb 15 07:51 |
14:49 |
2.075 |
8.40 |
7:08 |
155 |
165 |
7:07 |
72 | |
7:12 7:07 6:41 |
Saucony Kinvara 2 (red) |
Another brick run after 12 mile local loops * 6 ride on the dolan - all good |
| Road - Bute Park - 10k - 20150211 Bute park 10k |
11 Feb 15 12:35 |
42:17 |
6.277 |
8.91 |
6:44 |
158 |
174 |
6:38 |
101 | |
6:38 6:40 6:48 6:50 6:44 6:48 6:37 |
Saucony Kinvara 2 (red) |
Good run, very happy with pace, wasn't expecting it to be that quick, felt good |
| Road - Bute Park - 10k - 20150128 Bute park 10k |
28 Jan 15 12:12 |
44:36 |
6.226 |
8.38 |
7:10 |
0 |
0 |
6:59 |
119 | |
7:20 7:13 7:09 7:14 6:59 7:04 7:12 |
Saucony Kinvara 2 (red) |
Forgot my hr strap |
| Road - Bute Park - 4 miles - 20150120 Bute park 4 miles |
20 Jan 15 12:14 |
27:35 |
4.035 |
8.78 |
6:50 |
161 |
170 |
6:41 |
61 | |
6:53 6:50 6:41 6:58 6:19 |
Saucony Kinvara 2 (red) |
First run since the 15 mile Fan Dance a week last Sunday where I hurt my right big toe. Its still a little sore but ok to run on. Tough run, not easy. |
| Road - Bute Park - 4 miles - 20141230 Bute park 4 miles |
30 Dec 14 12:22 |
28:34 |
4.155 |
8.73 |
6:53 |
163 |
171 |
6:49 |
103 | |
6:55 6:55 6:50 6:49 7:01 |
Saucony Kinvara 2 (red) |
Felt harder than I would have expected, but no problems |
| Road - Bute Park - Fast km attempts - 20141210 New 1km pb |
10 Dec 14 12:20 |
14:01 |
1.875 |
8.03 |
7:28 |
152 |
173 |
7:02 |
28 | |
7:02 7:59 |
Saucony Kinvara 2 (red) |
Finally beat my existing 1km pb, but it was very hard! |
| Road - Bute Park - 4 miles - 20141127 Bute park 4 miles |
27 Nov 14 12:35 |
30:08 |
4.472 |
8.90 |
6:44 |
159 |
169 |
6:38 |
72 | |
6:46 6:44 6:46 6:38 6:49 |
Saucony Kinvara 2 (red) |
Good run - wasn't expecting it to be fast but just ran for the first mile before looking at the pace and was surprised to see it sub 7, so kept going at same effort. Right knee a little twingy |
| Road - Bute Park - 2 miles - 20141113 Bute park 2 miles |
13 Nov 14 12:19 |
13:12 |
2.095 |
9.52 |
6:18 |
166 |
173 |
6:13 |
49 | |
6:13 6:21 6:35 |
Saucony Kinvara 2 (red) |
Fast run - plan was to run 2 miles @ 6:20 pace. Had a strong wind behind for the first 1.2 miles so was quick, but then had to run into that on the way back. Not easy! |
| Road - Bute Park - 5k - 20141110 Bute park 5k |
10 Nov 14 13:10 |
21:06 |
3.181 |
9.05 |
6:38 |
160 |
166 |
6:33 |
61 | |
6:33 6:39 6:41 6:43 |
Saucony Kinvara 2 (red) |
Good run! Was hoping for sub 7, easily did it - it wasn't easy though. No probs |
| Road - Bute Park - 10k - 20141104 Bute park 10k |
04 Nov 14 12:46 |
48:13 |
6.279 |
7.81 |
7:41 |
151 |
159 |
7:23 |
139 | |
7:23 7:31 7:52 7:57 7:27 7:47 8:10 |
Saucony Kinvara 2 (red) |
Easy run, kept my hr around 150, but had to made sure I went slow enough. |
| Road - Bute Park - 3 miles - 20141022 Bute park 3 miles |
22 Oct 14 12:40 |
25:39 |
3.659 |
8.56 |
7:01 |
153 |
163 |
6:52 |
28 | |
7:11 7:06 6:52 6:49 |
Saucony Kinvara 2 (red) |
Again felt a bit harder than I think it shold have - having a week off is no good? |
| Road - Bute Park - 4 miles - 20141001 Bute park 4 mile |
01 Oct 14 13:19 |
30:08 |
4.430 |
8.82 |
6:48 |
159 |
166 |
6:41 |
72 | |
6:45 6:41 6:57 6:47 6:54 |
Saucony Kinvara 2 (red) |
Just set off running. Didnt feel very fast but was glad to see 6:45 for the first mile. Kept pplugging away and a decent time by the end. |
| Road - Bute Park - 10k - 20140925 Bute park 10k |
25 Sep 14 08:10 |
44:11 |
6.220 |
8.45 |
7:06 |
158 |
166 |
6:57 |
99 | |
7:05 7:03 7:09 7:15 7:10 6:57 6:57 |
Saucony Kinvara 2 (red) |
Was hoping for 7 min miles so just a bit slow today - felt harder than it should hace. Also left knee and right achillees twinged a bit! |
| Road - Bute Park - 2 miles - 20140918_113920 |
18 Sep 14 12:39 |
19:35 |
2.556 |
7.83 |
7:40 |
143 |
149 |
7:37 |
41 | |
7:40 7:37 7:45 |
Saucony Kinvara 2 (red) |
First run since Ironman - still tired but no pains, so not too bad |
| Road - Bute Park - 5k - 20140911_120616 |
11 Sep 14 13:06 |
22:05 |
3.197 |
8.69 |
6:54 |
155 |
165 |
6:51 |
44 | |
6:55 6:56 6:51 7:00 |
Saucony Kinvara 2 (red) |
Final run before Ironman Wales. No plan, I just ran, and only looked at my watch on the mile beep, and was happy to see sub 7 each time. I've never run a faster (or as fast) run with a lower hr, so thats encouraging. |
| Road - Cardiff Bay - 20140903 Cardiff Bay |
03 Sep 14 07:37 |
1:09:18 |
9.145 |
7.92 |
7:35 |
155 |
168 |
7:11 |
146 | |
7:41 7:34 7:50 7:42 7:37 7:38 7:32 7:31 7:11 7:11 |
Saucony Kinvara 2 (red) |
Easy run - plan was 8 min mils but that was just too slow, so I ran at a comfortable pace, and sped up for the last mile just beecause I could. Toe was noticable but not sore as such. |
| Road - Bute Park - 4 miles - 20140828 Bute park 4 miles |
28 Aug 14 12:44 |
32:47 |
4.568 |
8.36 |
7:11 |
153 |
163 |
7:03 |
106 | |
7:19 7:08 7:09 7:03 7:17 |
Saucony Kinvara 2 (red) |
1st run since Sundays half marathon Severn Bridge pb - slightly sore big toe still, but otherwise fully recovered from Sunday, but this run wasn't easy! Glad to see I was getting quicker each mile, but I was working pretty hard |
| Road - Around home - 20140823 around home |
23 Aug 14 07:01 |
12:56 |
1.699 |
7.88 |
7:37 |
147 |
159 |
7:45 |
28 | |
7:45 7:25 |
Saucony Kinvara 2 (red) |
|
| Road - Bute Park - 10k - 20140819 Bute park 10k |
19 Aug 14 08:24 |
42:20 |
6.258 |
8.87 |
6:46 |
168 |
178 |
6:35 |
94 | |
6:48 6:48 6:49 6:53 6:35 6:44 6:42 |
Saucony Kinvara 2 (red) |
I'd been planning a 40 min attempt today, but felt lethargic yesterday evening and even more 'can't be arsed' this morning - so I went anyway and decided to try and do 7 min miles at least. When the first one came in at 6:54 I thought I'd try and keep at that pace. It wasn't easy, but it didn't kill me, and I even picked up the pace ever so slightly for the last two.
My right knee was 100% fine, even though it hurts when cycling and walking up stairs. My left big toe did give the odd twinge and is a bit achey afterwards |
| Road - Bute Park - 3 miles - 20140813 Bute park 3 miles |
13 Aug 14 12:12 |
22:59 |
3.283 |
8.57 |
7:00 |
159 |
173 |
6:29 |
58 | |
7:29 6:29 7:00 7:10 |
Saucony Kinvara 2 (red) |
Plan was 7:30, 6:30, 7:30. The first mile was fine, the second was hard, only just managed it. The last mile I decided to stay at 7:00 and that was OK. Toe and knee both fine |
| Road - Bute Park - 4 miles - 20140721 Bute park 4 miles |
21 Jul 14 12:53 |
23:05 |
3.228 |
8.39 |
7:09 |
157 |
170 |
6:41 |
60 | |
6:41 7:47 6:51 7:43 |
Saucony Kinvara 2 (red) |
|
| Road - Bute Park - 5k - 20140709_063751 |
09 Jul 14 07:37 |
25:25 |
3.247 |
7.66 |
7:50 |
148 |
156 |
7:47 |
37 | |
7:53 7:47 7:47 8:00 |
Saucony Kinvara 2 (red) |
An easy run before the Long Course Weekend |
| Road - Bute Park - 5k - 20140626_062101 |
26 Jun 14 07:21 |
23:45 |
3.213 |
8.12 |
7:24 |
151 |
170 |
6:15 |
38 | |
7:57 6:15 7:55 7:35 |
Saucony Kinvara 2 (red) |
An easy run before Sunday's Bristol Tri - I was going to just run 8min/mile for 5k, but threw in a fast mile in the middle - why not? No probs |
| Road - Bute Park - Fast mile attempts - 20140619 - Bute park fast mile |
19 Jun 14 12:33 |
11:49 |
1.670 |
8.48 |
7:05 |
157 |
175 |
6:59 |
2 | |
6:59 7:14 |
Saucony Kinvara 2 (red) |
Just wanted to blast a fast one. Set off slowly running as soon as the Garmin had gps outside work, then at the crossroads in the park picked it up. At first it didnt feel like it was that fast, but after a minute or so the lap pace showed 5:5x so from then on I worked as hard as I could. At one point it was up to 5:58 and as I turned onto the home straight it felt like the wind was blowing into my face, but I kept runnig, and the pace slowly improved to 5:55, 5:53 and the gps said 5:51.9 for the mile. Very happy as its a long time since I've run that fast. No probs |
| Road - Cardiff Bay - 20140610 Cardiff Bay |
10 Jun 14 12:12 |
1:10:03 |
9.485 |
8.12 |
7:23 |
161 |
171 |
7:12 |
181 | |
7:12 7:14 7:32 7:24 7:21 7:19 7:28 7:26 7:26 7:36 |
Saucony Kinvara 2 (red) |
I wanted to get a 9 miler in today, but wasn't sure whether to run fast (7:00min/mile) or slow (8:00 min/mile) - I have an olympic tri in porthcawl on Sunday, which will have a fast 10k run, and I did a fast 5k park run last Saturday... In the end I just ran on feel really, which started off quite quick but slowed to 7:20 ish miles. By the end I was having to work hard to stay sub 7:30, but I'd purposely not taken water with me, and only one gel which I hoped I wouldn't need, but I did eat at mile 6 (it was a free Wiggle gel, and too sickly sweet).
No probs, but my ankles and feet are acheing now |
| Road - Bute Park - 2 miles - 20140515 Bute park 2 miles |
15 May 14 07:20 |
18:30 |
2.571 |
8.34 |
7:12 |
155 |
170 |
7:09 |
30 | |
7:42 7:09 6:23 |
Saucony Kinvara 2 (red) |
Just wanted to get a 'fast mile' in, so set off very slowly for half a mile, then tried a 'fast mile' but failed - rubbish! No probs though, just no speed... |
| Road - Cardiff Bay - 20140513 Cardiff Bay |
13 May 14 07:07 |
1:09:01 |
9.426 |
8.19 |
7:19 |
156 |
166 |
7:08 |
160 | |
7:35 7:18 7:15 7:23 7:18 7:20 7:25 7:20 7:08 7:01 |
Saucony Kinvara 2 (red) |
Didnt feel very enthusiastic when I got up, but wanted to get a 9 mile run in this week and well before Sunday's tri at Llanelli, so set off at an easy pace. The run wasn't too bad, and I had some left at the end so picked it up a bit. Only problem is the fleshy lump behind the big toe on my left foot, after 6 miles it started feeling sensitive again, but not quite a blister. |
| Road - Bute Park - 10k - 20140429 Bute park 10k |
29 Apr 14 07:11 |
44:36 |
6.262 |
8.42 |
7:07 |
161 |
173 |
6:45 |
133 | |
7:18 7:17 7:21 7:11 6:50 6:45 7:14 |
Saucony Kinvara 2 (red) |
Dissapointingly slow run. I ran a 19:51 5km on Saturday park run, so thought I'd be able to easily run at 7min/mile for a 10k, but I set off slow and for the first mile or two felt really sluggish. Around halfway round though I thought that I could pick it up so I increased effort so my hr was over 160 instead of under it, and it made an immediate difference to my pace. Then I decided to try to go fast and faster, which I did manage, but after 6 miles I was done and slowed down for the last 0.24 miles.
Good mileage this month though, the highest for a long time, especially including several trail runs. |
| Road - Cardiff Bay - 20140422 Cardiff Bay |
22 Apr 14 12:25 |
1:10:05 |
9.755 |
8.35 |
7:11 |
156 |
163 |
7:01 |
165 | |
7:04 7:01 7:02 7:09 7:14 7:05 7:12 7:25 7:16 7:27 |
Saucony Kinvara 2 (red) |
A longish run after yesterdays long bike and Sundays longish swim. Felt tired even before the run, but had hoped for 7min/mile. Nearly got it for the first few miles but couldn't maintain it, and the lst 2 miles were long and hard. Still, haven't un 32 miles in a month since October last year, and no signs of damage yet - back on?
(the barrier was up at the barrage so just turned around and ran back). Ball of left foot was hurting after I finished the run. |
| Road - Commute - To work - 3.6 miles - 20140311 To work |
11 Mar 14 07:14 |
26:44 |
3.633 |
8.15 |
7:22 |
145 |
162 |
7:10 |
32 | |
7:42 7:10 7:18 7:12 |
Saucony Kinvara 2 (red) |
Run to work after running home last night. No probs. |
| Road - Commute - From work - 4 miles - 20140311 Work to Dans school |
10 Mar 14 17:18 |
29:32 |
4.029 |
8.19 |
7:20 |
154 |
165 |
7:13 |
40 | |
7:13 7:20 7:13 7:34 6:47 |
Saucony Kinvara 2 (red) |
Nice evening for a run home. Didnt run particularly hard, so happy with time. Had usual cycling rucsac on too. |
| Road - Commute - From work - 3.6 miles - 20140204 From work |
04 Feb 14 17:16 |
26:48 |
3.644 |
8.16 |
7:21 |
156 |
167 |
7:11 |
46 | |
7:20 7:11 7:18 7:43 |
Saucony Kinvara 2 (red) |
Good run home from work. Had small black camelback with phone/keys/wallet. Shorts and t-shirt, felt fine. Happy with the pace |
| Road - Commute - To work - 3.6 miles - 20131106 To work |
06 Nov 13 07:09 |
28:50 |
3.715 |
7.73 |
7:46 |
151 |
165 |
7:35 |
10 | |
8:09 7:39 7:35 7:37 |
Saucony Kinvara 2 (red) |
Ran home from work last night, and recently have been walking back in the next day but decided to run in. Feet and ankles were OK, but the run felt quite hard, even though it was slower than last night. I dont think the grapes/yogurt and bowl of porridge minutes before helped...
Ankles feel a little delicate after the run. |
| Road - Commute - From work - 4 miles - 20131105 Work to Dans school |
05 Nov 13 17:18 |
28:58 |
3.997 |
8.28 |
7:15 |
154 |
163 |
7:01 |
42 | |
7:36 7:01 7:03 7:19 |
Saucony Kinvara 2 (red) |
Felt really tired yesterday evening, so skipped my planned 10k this morning and decided to run home from work instead. Went better than I expected really, similar pace to last time I ran home, and my feet/ankles were fine even though especially my left ankle has been feeling sore since Saturdays park run. |
| Road - Bute Park - 7 miles - 20131029 Bute park 7 miles |
29 Oct 13 12:36 |
49:11 |
7.212 |
8.80 |
6:49 |
163 |
175 |
6:45 |
55 | |
6:45 6:50 6:49 6:53 6:48 6:45 6:51 7:08 |
Saucony Kinvara 2 (red) |
Plan was about 7min/miles, so happy with the actual pace. Really want to keep all runs at or below 7min/mile now, even longer ones...
No probs, but have got achey legs afterwards... |
| Road - Park Runs - Cardiff - 20131026 Cardiff Park run |
26 Oct 13 09:07 |
19:41 |
3.089 |
9.42 |
6:22 |
170 |
174 |
6:03 |
29 | |
6:03 6:32 6:34 6:03 |
Saucony Kinvara 2 (red) |
Slowest park run for 14 months! HR is about average for a park run, so I was trying, I'm just tired. Think I've been overdoing the turbo training and maybe the swimming for the past few weeks. Strange as last month I set a 19:04 pb, and my last two runs home from work have been my quickest ever.
I got a poor start so maybe lost 5 seconds there (started too far back), but within the first coupe hundred meters I just felt tired, even contemplated giving up for a split second. I had no energy for the second and third mile, lots of people overtook me in the last half mile or so. Nothing hurt though, just a general weariness.
Need more sleep! |
| Road - Commute - From work - 4 miles - 20131023 Work to Dans school |
23 Oct 13 17:13 |
29:00 |
4.014 |
8.31 |
7:13 |
149 |
162 |
7:03 |
83 | |
7:18 7:03 7:08 7:25 7:43 |
Saucony Kinvara 2 (red) |
Quicker than I expected. Small black rucsac. No probs |
| Road - Around home - 20131020 around home 7 miles |
20 Oct 13 16:23 |
51:14 |
7.055 |
8.26 |
7:16 |
154 |
170 |
6:52 |
166 | |
7:48 6:58 6:52 7:29 7:00 7:32 7:12 7:09 |
Saucony Kinvara 2 (red) |
A hilly 7 miles after 1.5 hours (easy) on the turbo. A bit slower than I expected really, it was quite a hard run. No probs with feet/legs though. |
| Road - Around home - 10k - 20130929 Around home 10k |
29 Sep 13 10:37 |
48:44 |
6.258 |
7.70 |
7:47 |
153 |
167 |
7:30 |
79 | |
7:58 7:44 7:34 7:30 7:38 8:15 8:08 |
Saucony Kinvara 2 (red) |
Straight after a tough (Sufferfest) 20 mile turbo session. I'd thought I'd run a bit slower than half marathon pace, perhaps 7:00 min/mile, but was way off. Just felt tired and slow. The last mile had too hills, one pretty steep hence the poor time. No probs though, just tired. |
| Road - Commute - From work - 3.6 miles - 20130917 From work |
17 Sep 13 17:19 |
27:33 |
3.633 |
7.91 |
7:35 |
157 |
179 |
7:19 |
56 | |
7:34 7:19 7:41 7:53 |
Saucony Kinvara 2 (red) |
Quite a hard run really; swam 2.2k this morning, cycled 15 miles today... Had rucsac on for the run which doesnt help. No problems |
| Road - Around home - 20130911 around home 5k |
11 Sep 13 17:18 |
20:29 |
3.155 |
9.24 |
6:30 |
161 |
171 |
6:25 |
41 | |
6:30 6:33 6:25 6:29 |
Saucony Kinvara 2 (red) |
A quick run after cycling home from work; drizzly but otherwise fine. No probs. Happy with the speed - fastest 5k I've done outside of park runs and actual events |
| Road - Around home - 5km - duathlon - 20130908 around home 5k (brick) |
08 Sep 13 14:42 |
24:08 |
3.272 |
8.14 |
7:23 |
152 |
167 |
7:07 |
56 | |
7:35 7:07 7:22 7:35 |
Saucony Kinvara 2 (red) |
After a 2 hour turbo session (not hard, but not easy); happy with pace, quite a hilly route. Could easily have ran further, but not sure about a full half marathon! No probs even after both knees hurting for the last half hour of the turbo |
| Road - Park Runs - Cardiff - 20130907 Cardiff park run |
07 Sep 13 09:02 |
19:04 |
3.094 |
9.74 |
6:10 |
172 |
179 |
5:53 |
20 | |
5:53 6:17 6:19 6:11 |
Saucony Kinvara 2 (red) |
New pb! 7 seconds off my previous best which I set in December (9 months ago). The first mile was fast but fine, it was the second mile, and the last few hundred meters that were hard. I checked my pace in the second mile and it was around 6:10 so I really tried to maintain it. Lost a few seconds but saw it was well under 6:26 (20 min 5k pace) so really tried on the third mile. I could see I was maintaining good pace, but people were beginning to overtake, so I dug deep and tried to stay with them. I couldnt quite, but it definately helped.
The last few hundred meters were hard and I just wanted to stop. Didnt quite feel sick but I could tell that wasn't far off. Legs and feet were fine.
This month (and last month) I made sure to run several hundred meters quite fast as a warm up, just before the run starts. I think it helps. |
| Road - Around home - 5km - duathlon - 20130825 around home 5k |
25 Aug 13 09:53 |
21:54 |
3.161 |
8.66 |
6:56 |
152 |
159 |
6:50 |
31 | |
7:03 6:55 6:50 6:48 |
Saucony Kinvara 2 (red) |
Brick session after 40 mile carephilly mtn + coast code ride. Felt good running, and managed sub 7 pace so happy with that, but the outside of my left knee started hurting about 1.5 miles in, and got sorer and sorer, Finished the planned distance but it was tough near the end. Feet and ankle seemed fine after yesterdays park run. |
| Road - Around home - 20130807 around home |
07 Aug 13 07:36 |
11:49 |
1.759 |
8.93 |
6:43 |
156 |
162 |
6:51 |
19 | |
6:51 6:33 |
Saucony Kinvara 2 (red) |
A short quick run straight after a 22 mile ride - no problems, good pace |
| Road - Around home - 5km - duathlon - 20130803 around home 5k |
03 Aug 13 08:35 |
22:33 |
3.126 |
8.32 |
7:13 |
156 |
167 |
7:04 |
100 | |
7:19 7:12 7:04 7:39 |
Saucony Kinvara 2 (red) |
Brick session, after 22 mile Caerphilly mountain ride. Chose to go opposite way from usual and straight up the hill to the mini-roundabout, tough. Also went a bit further round the back, where its a little hillier too. Good run though. It poured down 90% of the way down, absolutely tipping down, but was hot from the bike so not at all bothered by the rain.
Calves feel tight afterwards |
| Road - Asda Coryton - Run - Asda laps 5k |
20 Jul 13 12:15 |
21:50 |
3.137 |
8.62 |
6:58 |
157 |
165 |
6:55 |
37 | |
6:59 7:00 6:55 6:52 |
Saucony Kinvara 2 (red) |
Swam ~1350 meters in Taff, road 7 laps of the road for 12.6 miles, then did this 5k run. Was happy to see the first mile just under 7min. Had to work reasonably hard to maintain that pace, but not terrible at all, a good run to end a sprint distance tri - happy. No probs |
| Road - Around home - 20130714 Run |
14 Jul 13 08:02 |
11:30 |
1.662 |
8.67 |
6:55 |
150 |
155 |
7:04 |
31 | |
7:04 6:41 |
Saucony Kinvara 2 (red) |
Straight after a fast 50km bike ride. Legs didnt feel too bad, quite happy with the pace, and could have kept going but am planning a 40min 10km attempt in the next few days so want to be fresh for that, after yesterdays 5k park run too. All good. |
| Road - Park Runs - Cardiff - 20130629 Cardiff park run |
29 Jun 13 09:02 |
19:27 |
3.096 |
9.55 |
6:17 |
171 |
179 |
5:54 |
43 | |
5:54 6:27 6:32 5:52 |
Saucony Kinvara 2 (red) |
After 4 days off with a sore shoulder I did a 2 mile trail run on Thursday, nice and slow, but the following day my legs were really quite sore. They were still sore this morning so I almosdt didnt bother doing the park run, but its the last Saturday in June so I had to do it today. I went for a tiny run in Merrel bare access shoes before the park run and my legs definately still felt sore, so I changed to the Kinvara shoes for the Park run.
As soon as the race started I felt fine, no pain or aches from the legs at all. The pace for the first mile was good, great even, so I held back slightly not wanting to blow up too soon. It was only when we rounded the far end of the loop that I realised why - wind! Straight into it for the last half. Not very strong, but very noticable non the less. I struggled on the 2nd mile, and the third was even worse. At one point I wasnt sure I could break 20 minutes. A group pf runners passed me in the last mile and I ran a little faster to keep up with them, but it was hard.
Legs are sore again afterwards. Breathing was hard but nothing unexpected for the pace; I didnt feel sick during the run so thats good. Quite happy with the time considering how I felt when I got up. Still need to be my 19:12 pb though! |
| Road - Around home - 2 mile - 20130615 Run - around home 2 mile |
15 Jun 13 07:54 |
14:33 |
2.141 |
8.83 |
6:48 |
157 |
165 |
6:36 |
54 | |
6:36 6:54 7:29 |
Saucony Kinvara 2 (red) |
A minute or two after a fast 42 km bike ride along the coast rd and back. Very happy with the speed of the first mile, definately my fastest mile ran after a ride. Scond mile slowed a lot, but there's a fair old hill in that one. I do suspect the wind helped a bit in the first mile too. Felt good, but was happy to finish after 2 miles (as planned). |
| Road - Pembrokeshire - 20130528 Pembrokeshire |
28 May 13 08:25 |
46:05 |
6.643 |
8.65 |
6:56 |
161 |
169 |
6:45 |
84 | |
7:02 6:45 7:00 6:54 6:57 6:54 7:05 |
Saucony Kinvara 2 (red) |
Straight after an (easyish) 24 mile bike ride. Nothing hurt as such, just a hard run, especially the hill in the middle. Legs were heavy and breathing too; quite warm under the sun |
| Road - Races - Triathlon - Llanelli Sprint Triathlon May 2013 |
19 May 13 09:32 |
21:33 |
3.088 |
8.60 |
6:59 |
158 |
164 |
6:54 |
33 | |
7:00 7:07 6:54 6:08 |
Saucony Kinvara 2 (red) |
A slow tough run after a fast 750m swim and very fast 17 mile bike ride. Just didnt have the legs to run any faster. Distinctly remember left ankle (on the top of the foot) acheing quite a bit. Think I overdid the bike and just had nothing left for the run. Too warm too, with my cycling jacket and gloves on. |
| Road - Around home - 10k - 20130512 Around home 10k |
12 May 13 12:49 |
44:03 |
6.315 |
8.60 |
6:59 |
155 |
168 |
6:47 |
141 | |
7:21 7:00 6:49 7:01 6:47 6:58 6:46 |
Saucony Kinvara 2 (red) |
Tough run. Overdressed in leggings and Rab top, too hot even in the light drizzle. Started off slow but picked it up to just under 7min/mile and kept it there - just. The climb 3 quaters round the loop is a killer, and by the third loop it was quite a strugle to keep a decent pace - wheezing like an old man up there.
Feet fine, but could start to feel the niggles in the ball of left foot again... |
| Road - Around home - 5km - duathlon - 20130428 5km after 40mile ride |
28 Apr 13 09:08 |
22:11 |
3.121 |
8.44 |
7:06 |
149 |
158 |
7:00 |
54 | |
7:17 7:04 7:00 6:58 |
Saucony Kinvara 2 (red) |
About 5 minutes after 40 mile bike ride (hadn't planned a run after the ride as did a 19:30 park run yesterday so shoes etc weren't set up). Had pins & needles in my feet as I started running but they soon went; otherwise just a hard run after 2 hours 20 mins on the bike. Tried to keep the average speed under 7 min/mile but couldn't (didnt try mega hard), My left calf and foot were sore all the way round, probably from yesterdays park run. Didnt run out of energy, even though total session was approx 2:45.
Very fast pace for the average hr!
|
| Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 2 |
07 Apr 13 10:24 |
21:02 |
3.082 |
8.79 |
6:49 |
164 |
169 |
6:42 |
20 | |
6:56 6:50 6:42 6:42 |
Saucony Kinvara 2 (red) |
|
| Road - Races - Duathlon - Eton Dorney Sprint Duathlon April 2013 run 1 |
07 Apr 13 09:29 |
19:51 |
3.104 |
9.38 |
6:24 |
169 |
174 |
6:08 |
21 | |
6:08 6:28 6:33 6:36 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 2 mile - 20130405 2 mile local loop |
05 Apr 13 08:16 |
14:57 |
2.207 |
8.86 |
6:47 |
157 |
171 |
6:42 |
50 | |
6:50 6:42 6:54 |
Saucony Kinvara 2 (red) |
Same as yesterday. Faster, but harder too. Back was sore but not too bad, forgot about it by the end of the run. Run was fine, but breathing is still very laboured for what isnt really a very hugh speed... lets see what happens on Sunday
very low hr for the pace, but only 2 miles distance so cant read too much into that (though compared to Jan, Feb and Mar 2012 park runs theres clearly an improvement in hr vs. speed) |
| Road - Around home - 2 mile - 20130404 2 mile local loop |
04 Apr 13 17:16 |
16:14 |
2.213 |
8.18 |
7:20 |
149 |
163 |
7:17 |
49 | |
7:21 7:17 7:29 |
Saucony Kinvara 2 (red) |
Test run after hurting my lower back yesterday (hit a rock while swinging on a rope swing in the woods) - it hurts every single step! Could have gone further and faster, but have Dorney duathlon on Sunday so kept it very easy, will do the same loop tomorroe morning and then that will be it until Sunday. Put elastic laces in the red k2's today, seem fine. |
| Road - Around home - 10k - 20130331 around home 10k |
31 Mar 13 09:48 |
43:09 |
6.316 |
8.78 |
6:50 |
161 |
173 |
6:43 |
111 | |
6:51 6:50 6:43 6:51 6:55 6:48 6:58 |
Saucony Kinvara 2 (red) |
A tough 10k! 4 days since mini training tri last Tuesday (bike, run, swim, then run home afer work) - legs were fine before hand, not soreness anywhere, but just 2 days after a 40 mile coed y brenin triple. As soon as I started running my breathing was laboured. 1 degree c, sunny but a bit windy too, wore hh normal top and bttoms with running short and t-shirt on top, and thin black gloves and windproof skull cap. Was comfortable. Was hoping to do 7, 6:30,7,6:30 and take it from there, but struggled to ensure sub 7's all the way. 5th mile was particularly hard, mostly uphill and into the wind.
Not sure why breathing is so hard at the mo. No chest pains or anything. Equal lowest hr for this pace (any distance) so hr / general fitness is definately fine, improving all the time. |
| Road - Commute - To work - 4 miles - 20130326 To work |
26 Mar 13 07:30 |
28:58 |
3.991 |
8.27 |
7:15 |
155 |
164 |
7:04 |
73 | |
7:40 7:04 7:15 7:03 |
Saucony Kinvara 2 (red) |
A few minutes after a 14 mile cycle ride (http://connect.garmin.com/activity/289223155). Was wearing stuff from cycling (see this afternoons run home for info, had extra padded undershorts on too). Didnt feel fast while running but the 2nd fastest commute yet. Low hr too, all good. |
| Road - Races - Duathlon - Mumbles Duathlon 2013 Run 2 |
23 Mar 13 09:04 |
22:37 |
3.182 |
8.44 |
7:06 |
160 |
165 |
6:54 |
57 | |
6:54 7:00 7:19 7:41 |
Saucony Kinvara 2 (red) |
|
| Road - Races - Duathlon - Mumbles Duathlon 2013 Run 1 |
23 Mar 13 07:35 |
19:50 |
3.018 |
9.13 |
6:34 |
163 |
171 |
6:18 |
50 | |
6:18 6:37 6:44 13:20 |
Saucony Kinvara 2 (red) |
|
| Road - Around home - 5km - duathlon - 20130318 Around home 5k |
18 Mar 13 06:54 |
22:20 |
3.203 |
8.61 |
6:58 |
159 |
164 |
6:50 |
56 | |
7:08 6:57 6:50 6:54 |
Saucony Kinvara 2 (red) |
Brick session. Staight after a ~10 mile bike ride. -1C so wore hh freeze legs and top, and LG windproof top too. Was comfortable on the bike, apart from feet which got a bit achey near the end but nothing like as bad as previously (I wore white running socks in the bike shoes, and had endura mtb overshoes which seemed to work pretty well.
Had a gel at the start of the run (took nearly a mile to eat it!) but the run was quite tough really. Nothing hurt, it was just tough to go any faster. |
| Road - Around home - 20130316 Around home 5k |
16 Mar 13 08:09 |
23:41 |
3.409 |
8.64 |
6:57 |
158 |
172 |
6:54 |
74 | |
6:57 6:59 6:54 6:59 |
Saucony Kinvara 2 (red) |
First run after 6 full days with no running. Felt good initially but I've got quite a head cold (snotty, sneezing, funky voice due to sore throat) so breathing was laboured. Legs felt good though, and it wasnt diffiucult to maintain 7min/mile pace. Went a slightly different way to include an extra hill just for variety of training. |
| Road - Around home - 5km - duathlon - 20130303 - Run2 |
03 Mar 13 07:41 |
25:02 |
3.417 |
8.19 |
7:20 |
150 |
159 |
7:08 |
55 | |
7:35 7:17 7:08 7:15 |
Saucony Kinvara 2 (red) |
After the bike I changed shoes again, but feet were really cold and numb and hurt a bit for the first half a mile or so but were OK after that. Had my second gel after half a mile or so, again fine but not sure if it helped. The run was OK, felt better than the first one really, but still slow.
After the 'duathlon' I felt tired; the leggings had rubbed my 'undercarriage' raw so getting into the bath afterwards was painful, but otherwise was OK, feet and legs weren't sore.
I should easily be able to improve on the run times next time! |
| Road - Around home - 5km - duathlon - 20130303 - Run1 |
03 Mar 13 06:25 |
24:30 |
3.283 |
8.04 |
7:28 |
148 |
161 |
7:17 |
64 | |
7:41 7:17 7:19 7:53 |
Saucony Kinvara 2 (red) |
Cold (-3), early morning run to start my first full 'duathlon' training session (5km run, 20km ride, 5km run). I was mtbing in Rhayader yesterday and was still aching from the climbs in that. Wore hh freeze top and leggings, fox padded cycle shorts and black & red windproof cycling jacket, along with windproof skullcap and altura yellow cycling gloves. Was quite comfortable but never really cozy, though was sweating!
Didnt feel fast at all from the start, so I just plodded away really, knowing it wasnt going to be a great time. Just felt tired and lethargic, nothing hurt, just no 'go'.
Took two SIS Go Gels in jacket back pockets (one fell out after a mile or so so I had to stop and go and get it), ate one at about mile 2.75, tasted fine and good consistency, didnt need a drink afterwards, no sickiness, no cramps. Did it make me feel better? Possibly.
After the run I quickly got the bike out, helmet on, swapped shoes and set off for a 13 mile ride. Straight away my feet were cold (didnt bother with overshoes) and just got colder all the way. Bike was easier than the run, I didnt push it so hard, but the little climbs were quite tough. |
| Road - Around home - 5km - duathlon - 20130224 Run |
24 Feb 13 07:59 |
24:18 |
3.336 |
8.24 |
7:17 |
155 |
163 |
7:03 |
54 | |
7:47 7:07 7:03 7:01 |
Saucony Kinvara 2 (red) |
2 minutes after a 22 mile bike ride (0c, wore hh freeze top (none-zip) and bottoms, padded undershorts underneath, and padded cmmute shorts; and new black stretchy windproof top, and windproof skull cap. Was comfortable, but never exactly warm apart from the big climb. Left it all on for the run other than skull cap and gloves. Should definately have kept the gloves on as hands were freezing running, had to put them in jacket pockets a bit but that affected running.
First 'brick' session. Ride was good, transition was a bit slow. Legs were wobbly off the bike; feet were numb from the cold. Legs didnt feel great when I started running, felt very slow. Had to tie shoe lace in the first mile, then was happy to see a 7min/mile pace so just tried to maintain that. Had to tie the other shoe in mile 3!. Breathing was quite heavy for the slowish pace, and hr felt high but was actually OK. |
| Road - Around home - Marathon - 20130216 Marathon - Cardiff Bay double loop |
16 Feb 13 07:36 |
3:30:01 |
26.183 |
7.48 |
8:01 |
150 |
162 |
7:46 |
402 | |
7:59 7:46 7:52 7:56 7:59 7:58 7:53 7:56 8:02 7:48 7:57 7:49 7:57 7:49 8:08 7:54 7:58 7:55 7:59 8:08 8:02 8:15 8:36 8:16 8:20 8:18 8:30 |
Saucony Kinvara 2 (red) |
Sub 3:30 marathon (just). Last 4 or 5 miles were very tough! Had to stop for a pee at mile 15, and had to tie a shoe lace at mile 21. 1 degree and very foggy, wore HH freeze top and leggings, with running shorts on top. Also wore thin gloves and wind proof cycling hat. Kept everything on all the way round and was very comfortable after being cold for the first mile or so. First 13 miles were no problem, next 7 or so were OK but beginning to get sore legs. Miles 20-24 were getting tough, couldnt maintain 8 min/miles, especially when there was even the slightest uphill. Mile 25 was very hard; I really wanted sub 3:30 so decided to do loops at the end of the Lake as that was flat rather than goin g up the hills towards home. Mile 26 was very hard. Could easily have stopped at 22 and 24 miles, but really wanted to do a marathon distance.
Ate a BK BDCXL meal for lunch the previous day, sausage chips and beans for tea. Only ate a banana and had a small glass of orange for breakfast. Took a bag of mixed sweets (jellys, chewy midget gems, milk bottles etc) and ate a few every mile or two, for the first 20 miles (couldn't eat after that). Took two litres of water and drank 90% of it. Never really 'bonked' or hit a wall, just got sore, tired and achey after 20-22 miles, but had enough to keep going, just... so maybe I did bonk?
Big bright red blisted on side of left foot after the run, which Charlotte drained. Other than that no major foor problems really, all toes are very senstive but apart from expected aches and soreness not too bad. Can walk up and downstairs almost normally an hour after the run. |
| Road - Around home - 20130126 Around home 10k |
26 Jan 13 08:17 |
45:50 |
6.234 |
8.16 |
7:21 |
155 |
170 |
6:47 |
98 | |
7:45 7:37 7:14 7:10 6:47 7:29 7:45 |
Saucony Kinvara 2 (red) |
First run for 8 days! Didnt feel great when I started, only intended to do 5km, but felt better as I ran and got quicker too so carried on doing laps. After 5 miles progressively faster I didnt feel like trying to get the 6th even faster, so did a simple run to the roundabout and back just to get the 10k distance.
Paths (and even some roads) were icey in places but probably didnt really slow me down. Wore hh leggings and shorts, and vaporrise top, thin gloves and wooly hat (quickly took that off).
Legs felt great, left foot didnt notice any pain from usual spot, so all good. Did have a blister on left foot after the run but thats because all the tough skin has been trimmed off last week so soft flesh was exposed. |
| Road - Around home - 20130113 home to Cardiff Bay and back 20 miles |
13 Jan 13 08:04 |
2:38:05 |
20.116 |
7.63 |
7:52 |
150 |
162 |
7:36 |
325 | |
8:05 7:46 7:57 7:54 8:02 7:56 7:50 7:57 7:52 7:47 7:47 7:49 7:50 7:50 7:52 7:36 7:55 7:46 7:52 7:54 7:26 |
Saucony Kinvara 2 (red) |
Fastest long run yet. Was hoping to do 20 miles at or under 8min/mile and got it. 0 degrees (1 or 2 patches of ice but mainly dry roads), a little windy (though the wind was behind me for the first half so I didnt notice, felt it coming back though), blue skies. Wore HH freeze top and bottoms and normal cycle shorts. Also wore thin black cycle gloves and windproof skull cap (both all the way round). Was comfortable, never cold, but never hot either; no rubbage like last long run. Took running rucsac with 2l of water (drank half, should have drank more), packet of rolos (ate 3 in the last 3rd of the run) and a pack of 7 mini party rings (at 2 at 10 miles, 2 at 13 and 3 at maybe 16). Ate usual grapes yogurt and porridge about an hour before the run no probs.
Was a long run, never felt terribly hard, just long. Could have run further if had to but was begninning to get sore legs/feet and quite tired. Didnt hit any '20 mile wall', but did stumble on perfectly flat path at mile 15 and cut my knee and hand, but couldnt feel it after another mile of running. Sub 3:30 marathon is looking possible. Good avg hr compared to previous long runs.
Feet, ankles and legs are sore after the run. Can do stairs fine, went for a 2 mile walk with the boys in the afternoon no probs (just generally tired). Feet have the usual blisters, and left foot is sore in the usual spot, though I barely noticed that pain during the run, was expecting it to be much worse - perhaps thats only really bad when running faster? |
| Road - Around home - 20121226 home to Cardiff bay and back 18 miles |
26 Dec 12 08:32 |
2:26:09 |
18.568 |
7.62 |
7:52 |
155 |
167 |
7:32 |
298 | |
8:06 7:50 7:57 8:01 7:53 8:00 7:50 7:49 7:45 7:50 7:57 7:54 7:57 7:52 7:51 7:46 7:46 7:32 8:00 |
Saucony Kinvara 2 (red) |
Only goal was 18 miles @ 8min/mile. 6-8 degrees C, a bit windy, and sometimes rainy. I wore the Rab vapor rise top and normal running shorts. It wasnt raining when I set off so I was a bit warm, but after a few miles the wind picked up, it rained, and I felt very comfortable. My feet started hurting around mile 10, but nothing too bad. By mile 12 I was feeling quite tired and achey, not sure if I could maintain the pace.
I was wearing my running rucsac with 2l of water (only drank about half of it). I took two disco bars and a pack of rolos. I ate 1 disco bar at mile 6 ish, and a few rolos at miles 9, 12, 15 ish. I didnt run out of energy or feel hungry (despite again just having a banana and a glass of orange before the run).
Happy with the time, but again it was tougher than I'd expected. Can I maintain that pace for another 8 miles... not sure. Not impossible but its going to be tough to get a sub 3:30 marathon in April.
After the run my feet and ankles are quite sore, but I can walk fine if a bit gingerly up and down the stairs. My rucsac rubbed my runnin top against my back, at the bottom around the hips and though I didnt notice it during the run, in the shower the whole area is very stingy, and applying cream makes it sting like crazy, like bad sunburn. Couple of mini blisters on my toes but not as bad as previous runs. |
| Road - Bute Park - 4 miles - 20121221 Bute park 4 miles |
21 Dec 12 12:49 |
27:06 |
4.020 |
8.90 |
6:44 |
166 |
171 |
6:22 |
58 | |
6:22 6:45 6:50 7:01 7:03 |
Saucony Kinvara 2 (red) |
After running each mile fast than the last on Tuesday's 10k I set off today hoping to do a sub 20 minute 5k. First mile was OK, but pretty soon after that I knew it wasn't going to happen. I just couldn't maintain the pace, my ankles hurt, my feet hurt and my breathing was bad. I did try to keep the 6:24 pace up for the second mile but failed, and resigned myself to sub 7's for the rest of the run.
Nothing hurts after the run, just not 'on one' today. |
| Road - Bute Park - 10k - 20121219 Bute park 10k |
18 Dec 12 12:31 |
44:16 |
6.329 |
8.58 |
7:00 |
161 |
173 |
6:36 |
102 | |
7:27 7:13 7:00 7:00 6:43 6:36 6:50 |
Saucony Kinvara 2 (red) |
Again been a week since my last run - combination of thick head cold and funny pains/feelinsg in left foot still. Didnt feel great before today's run but felt I should do a few miles as its been a week since previous 6, and monthly mileage is way down, so went out to see how it went, expecting a slow time. Cool but not cold, sunny and no wind so perfect conditions. Set off at an easy pace, and just kept running. Breathing wasn't as bad as I'd expected with blocked nose etc, and the second mile was quicker. Mile 3 had the first hill and the time was still good, so I began to wonder if I could go faster every mile. Mile 4 was tough as it had the hill in it again and I barely mainated the pace, but mile 5 was flying, I actually slowed down near the end so that mile 6 wouldn't have to be very quick. Very happy with sub 7 overall pace (6:57). |
| Road - Bute Park - 10k - 20121211 Bute park 10k |
11 Dec 12 12:21 |
42:42 |
6.226 |
8.75 |
6:51 |
162 |
172 |
6:49 |
101 | |
6:51 6:50 6:52 6:54 6:53 6:49 6:54 |
Saucony Kinvara 2 (red) |
I've left it a full week since my last run to see if my left foot will feel better (the ball and middle toes have been feeling odd after recent runs). Only aim was sub 7 min/miles. Cold out (maybe 1 degree) but no wind so wore hh leggings and top under normal shorts and t-shirt, and wore thin black gloves. Didnt wear or need a hat. Was comfortable all the way round but soaked in sweat at the end which quickly chilled down.
Started off at a fine maintainable pace but after 3 miles or so had to work quite hard to maintain the pace. Purposefully headed for the hilly section twice just for variety and challenge. Last mile was tough but really tried to make it the fastest and only just got it.
Left foot feels a little sore after the run but not too bad. |
| Road - Commute - To work - 3.6 miles - 20121204 To work |
04 Dec 12 07:23 |
27:11 |
3.643 |
8.04 |
7:28 |
154 |
169 |
7:21 |
60 | |
7:57 7:23 7:21 6:59 |
Saucony Kinvara 2 (red) |
Just a run to work. Cold (2 or 3?), so wore Rab vapor lite top and HH Freeze leggings under shorts, and a warm hat and gloves. Shed the hat after 1 mile but kept the gloves on for the run. Was never cold, and was sweating a lot when I got to work. Feet not cold at all even though just the normal white socks and K2's. Wore usual work rucsac.
Didnt go fast or slow, just ran, so not a bad time really, and low hr for the speed. |
| Road - Park Runs - Cardiff - 20121201 Cardiff park run |
01 Dec 12 09:02 |
19:11 |
3.098 |
9.69 |
6:12 |
170 |
178 |
6:02 |
43 | |
6:02 6:16 6:19 5:48 |
Saucony Kinvara 2 (red) |
Tough run! Temperature was maybe 1 or 2C, no wind, clear blue skies. Hands and arms were very cold for the first mile but didnt notice them after that. I wore HH Freeze leggings and shorts, and HH Freeze long sleeve zip top with normal blue t-shirt on top. Was nice and warm at the end.
Set off pretty near the front of the pack, and I think only 1 person overtook me. First mile was same as usual, fast but managable. Second mile I backed off very slightly, hoping to recover a bit and be able to pick it up for the 3rd mile. 3rd mile was very hard. I just kept thinking I had to get a new record, I didnt want to come back during December to try to get a new pb, after the last 3 months all being between 19:32 and 19:34. Near the end I knew it was good, but didnt look at my watch until I finished and was chuffed at the 19:12 time.
I was following a group of runners from the start, and just managed to almost stay with them until the end, but was losing a liltle ground. Looking at the results they all pd's too. |
| Road - Around home - 20121118 home to Cardiff bay and back |
18 Nov 12 07:57 |
2:08:42 |
16.059 |
7.49 |
8:01 |
151 |
168 |
7:35 |
265 | |
8:22 8:01 8:07 8:04 8:28 8:08 8:02 7:59 7:51 8:10 7:53 7:53 8:10 7:48 7:35 7:43 7:45 |
Saucony Kinvara 2 (red) |
Wanted to start upping the distance in prep for the Llaneli marathon in April and thought this route would be 15-17 miles. Took it easy but to be honest it was harder than I expected, just didnt feel fresh or energetic during the run. Pace is fastest yet for this distance, but would hope to get it closed to 7:30, 7:45 in future. (7:37 would get a 3:20:00 marathon).
0 to 2 degrees temp, no wind, frosty. I wore HH legs (old ones) and new HH Freeze zip top, with off-green fleece on top, thin black cycling gloves and cycling skull cap. Took the running rucsac with 1 litre of water and sipped all the way round, didnt drink it all. Stopped at mile 4-5 to take gloves, hat and fleece off as was dripping with sweat (though didnt feel hot). Was still comfortable (sweating) but never especially warm.
Only ate a banana and had a small glass of ornage juice 10 mins or so before running, didnt eat anything on the run. Didnt run out of energy, could have run further but would have slowed down just due to being tired, sore.
One toe nail on right foot dug into another toe so my sock had some blood on it at the end.
Felt OK after the run, a bit sore and tired but nothing like as bad as after the recent half marathon. Could walk fine afterwards. Two days later went for a short run but could feel aches in legs and feet. |
| Road - Park Runs - Cardiff - 20121117 Cardiff park run |
17 Nov 12 09:01 |
19:33 |
3.096 |
9.50 |
6:19 |
171 |
178 |
6:05 |
45 | |
6:05 6:28 6:26 5:51 |
Saucony Kinvara 2 (red) |
99.99% same time as previous park run - if I'm honest today was probably the slower of the two. Tough run, harder than last time (the hr shows it too). Started a little too far back, but the aim was always to try to get a pb. First mile felt slow to start, but was a good time. Second mile was tough, and the third was very tough. Nothing specific made it hard, it just felt like hard work. I tried to speed up for the last mile but really didnt have much left. Nothing hurt though which is good.
Thats the last 3 park runs within 3 seconds - consistent, but I need to make a convincing jump to under 19:30 now... |
| Road - Bute Park - 10k - 20121113 Bute park 10k plus |
13 Nov 12 12:46 |
45:24 |
6.657 |
8.80 |
6:49 |
165 |
174 |
6:30 |
109 | |
6:30 6:47 6:55 6:56 6:53 6:37 7:15 |
Saucony Kinvara 2 (red) |
After not running since last Thursday the plan (hope) was 6:40 miles, to comfortably beat 42 mins. Straight away knew it wasnt likely - the first mile was not too bad, but the second was tough, just didnt feel fast. 3rd mile was worse, even considered cutting it short, but that would never do... Did a little hill climb after 2.5 miles ish and after that felt a bit quicker. When I managed miles 3 and 4 sub 7 mins felt better about the run, and the pace picked up a little. For the last mile just gave it nearly everything, I really wanted a new pb. Surprisingly the last mile didnt kill me, and the time was 6:33 for a lot of it (always seem to lose some seconds going round the few bends at that section of the park.
10K time was 41:53 (6:45 average pace), 26 seconds better than previous, so well chuffed with that. Immediately slowed down to 7+ min miles after 6.22 miles, (couldnt have maintained that pace), hence the slower overall pace.
No pain in feet or legs, during or after the run.
Next plan is Novembers park run on Saturday - not going to be easy to pb. |
| Road - Cardiff Bay - 20121106 Cardiff Bay 10 mile |
06 Nov 12 12:16 |
1:10:47 |
10.072 |
8.54 |
7:02 |
162 |
167 |
6:44 |
161 | |
6:55 6:44 6:45 6:58 6:57 6:57 7:08 7:16 7:15 7:19 7:28 |
Saucony Kinvara 2 (red) |
First 6 miles were good and fast, (10k time was 42:28, just 9 seconds slower than my current best 10k time), but mile 7 started getting tough, and 8 and 9 were into the wind and I felt like I had no energy andmy legs felt lifeless. Last mile was contrived just to get 10 miles total, just wanted it to be over.
Just about managed to maintain a sub 7min/mile average (according to Garmin at least, if not my own calcs). Windy going over the barrage and running back up the Taff
Got a 10p sized blood blister on left foot on fatty bit on side of foot behind big toe. |
| Road - Bute Park - 10k - 20121022 Bute park 10k |
22 Oct 12 12:16 |
43:14 |
6.298 |
8.74 |
6:52 |
165 |
172 |
6:46 |
97 | |
6:46 6:49 6:47 6:52 6:56 7:00 7:01 |
Saucony Kinvara 2 (red) |
Was trying for a new 10k after being within 1 second of it during last Sundays half marathon - got it (took 31 seconds off previous best) but it was tougher than I expected. The first few miles were OK, but the 5th and 6th were really quite tough, I couldnt go faster.
The weather was coolish (maybe 12?) and with a light but persistent drizzle. Still sweated a ton.
Feet were fine, but right calf was getting sore near the end.
This October I've achieved new pbs in 5km, 10km and half marathon, and on 22nd September got pbs in 1km and 1 mile - no plateau yet! |
| Road - Races - 20121014 Cardiff half marathon |
14 Oct 12 09:10 |
1:32:21 |
13.205 |
8.58 |
7:00 |
167 |
175 |
6:47 |
186 | |
7:45 6:49 6:47 6:58 7:08 7:01 6:55 6:54 6:54 7:00 7:02 6:54 6:53 6:29 |
Saucony Kinvara 2 (red) |
Great run, great time (my aim had been ideally 1:33, would have been happy with 1:35, so 1:32 is brill)! Could have been quicker though (congestion!).
Perfect weather - though a bit cold to be standing around at the start (just wore usual t-shirt and shorts). Maybe 3 or 4 degrees at the start until the sun warmed the rest of the route up. No wind, clear blue skys. Annoyed with myself for sitting around at work for 10 minutes because it was 'a bit cold' outside. I thought I'd freeze while hanging around for the start, so didnt make a move to the start until after 8:50 - only to find the whole start area chocablock - I couldnt get to the correct starting pen, and was way back with the 2 hours + group. Several marshalls let me know I should be further forward (based on my yellow race number) but I just couldn't get through the mass of people. (and wasnt cold at all really in the starting lineup, so many people there and nerves etc, was fine).
The race started at 9:00, we started shuffling forward a few minutes later, and slowly walked across the start line at 09:10. The first mile most people were barely running as there was no room; I dodged and weaved my way through, using the pavements and outer edges of the marked off sides as there were slightly less people there, but it was slow. The next 3 or 4 miles were completely blocked by people too but some more weaving and running from one side of the course to the other (usually the outer edges of corners) allowed me to up my pace, but I was covering more than the race distance - even the gps says I did 13.25 miles and has always under-measured the distance before, so I must have done maybe 0.2 miles more than the half marathon.
Absolutley drenched in sweat at the finish, with salt beginning to cake on my face. Good job it was so cold.
After the 2nd and 3rd mile pace I felt great, could have run quicker (was very happy with 6:45s, wasnt expecting them really), and then I think there was a bit of a hill for mile 4 and everyone slowed down and bunched up so getting around them was harder, hence the +7 there. The rest of the run was always busy, overtaking literally thousands of runners, all the way to the finish live, and I think only 1 person overtook me the entire run. Settled into a good sub 7 pace which felt maintainable so just plugged away.
Sub 1:30 is definately achievable if I can start good and maintain todays pace.
Ate Burger King bacon double cheeseburger XL Superlarge meal Friday lunch, ham egg and chips friday night, spag bol Sat lunch, and fish and chips from the chippy sat : 5:30pm. Had usual porridge, a few grapes, yourt and orange juice at about 7:10 this morning and that was it. Never felt at all any lack of energy so defiately dont need to bother with gels/ sweets etc for half marathons. I did swig a few mouthfuls of water at mile 6ish, and then tried again at mile 9 but coughed a lot and struglled to drink as my breathing was pretty maxed out.
Was quite late to bed last night (11:30) but fell to sleep pretty quick, the boys woke me up at some point but mostly slept, felt knackered whe the alarm went off a 7 though. Had breakky, cycled into town at 8am, very slowly, (0 degrees then) and got changed at work.
At mile 11 I noticed the peripheral vision in my left eye was gone - I couldnt see people to my left! Right eye was fine, but at mile 12 I started noticing wierness in that eye too. As soon as I finished I stopped noticing the bad vision so it must have fixed, but then at home after the race it happened several times, in both eyes. Dehydration?
Last run was 5 easyish miles last Wednesday, and today my legs felt great. Full of energy, no pains at all, didnt have single issue during the run. (did have biggish blood blister on side of left foot when I went for a shower, and the two usual toes hurt a bit, but nothing major at all) - good strategy for next time. Right calf is a bit sore after the run, but really just generally knackered from the exertion (really quite tired, have to lie down).
One shoe lace came undone somewhere in mile 11, just left it and finished the race with it undone.
Such great weather there were loads of people cheering, felt good.
Quickest 10k during the race was 42:51, just 1 second slower than my fastest ever 10k! Need to work on sub 40 10k now... Tried a really fast sprint finish, as I could see a possiblt 1:31:59, but just couldnt do it, crossed the line with a gps time of 1:32:20; endomondo says my half marathon time was 1:31:14, and I belive it.
Monday morning: Both calves are quite sore when I walk, but the soreness quickly goes away after a few delicate first steps. Feet/ankles are a little sore too.
Tuesday: really quite sore calves when walking (no pain sat down, its just when getting up after sitting - hobbling along for a few paces)
Wednesday: much better, still some tenderness when walking but no limping or walking strange. Went for a 3 mile run at lunch, not easy, quite sore, but OK
Thursday: pretty much back to normal. Slight soreness occassioanlly but 95% healed I'd say. |
| Road - Bute Park - 5 miles - 20121010 5 miles |
10 Oct 12 12:26 |
38:02 |
5.201 |
8.20 |
7:19 |
152 |
166 |
6:44 |
82 | |
7:26 7:21 7:30 6:44 7:30 7:35 |
Saucony Kinvara 2 (red) |
An easy run before the Cardiff half marathon on Sunday, Didnt feel too keen to be honest before I set out but turned out fine. Tried to keep to at or under 150 hr, apart from mile 4 which I aimed for a 7:00 mile but went a bit faster. Nothing hurt, no probs. 7:30 pace is really quite easy now. After the un ankles a little achy but nothing painful.
Good low average hr for the pace and distance, compared to "20110830 5 miles" run over a year ago - lower hr and much faster too! |
| Road - Park Runs - Cardiff - 20121006 Cardiff Park run |
06 Oct 12 09:02 |
19:32 |
3.081 |
9.46 |
6:20 |
167 |
174 |
6:11 |
45 | |
6:11 6:28 6:25 5:40 |
Saucony Kinvara 2 (red) |
Wasnt trying for a pb (only decided to run as it was such a nice morning), and had a poor start too far back from the start line, but the constant pace and a fast blast at the finish (just to catch someone up) took 2 seconds off my best. Was genuinely surprised when I look at my watch and saw 19:32. (still, it wasnt easy, I was working hard)
Perfect running conditiond -sunshine, blue sky, no wind,, 7 or 8 degrees (wet underfoot but tarmac so no slippage. Blackweir was flowing impressively after all yesterdays rain.
Sore right ankle, and slightly sore right knee after the run.
For probably all previous Park runs runs I made sure I had a proper meal on Friday evening (usually a fry-up) and get up at 7:00 to have a bowl opf porridge well before the run at 9... last night I wasnt planning to run this morning so only had beans on toast and crap to east, and didnt have any breakfast at all before the run.
Lowest average hr for a Park run, yet best time.?! |
| Road - Commute - To work - 3.6 miles - 20121003 To work |
03 Oct 12 07:29 |
28:22 |
3.697 |
7.82 |
7:40 |
149 |
162 |
7:28 |
58 | |
8:11 7:45 7:28 7:07 |
Saucony Kinvara 2 (red) |
Quite a slow run to work, but less than 48 hours after a fast 10 miler so not too worried. Work rucsac is always a bit of pain to wear too. |
| Road - Cardiff Bay - 20121001 Cardiff Bay 10 mile |
01 Oct 12 12:11 |
1:12:45 |
10.193 |
8.41 |
7:08 |
162 |
170 |
6:55 |
158 | |
7:02 6:55 7:09 7:15 7:10 7:06 7:15 7:11 7:10 7:11 7:08 |
Saucony Kinvara 2 (red) |
Last long distance run before the Cardiff half marathon in two weeks time. Happy with the pace (fastest long run so far) and especially the consistency - hopefully I can maintain that pace for an extra 3 miles which would give me a 1:33:30 half marathon time - but it will be very tough. I wasnt 100% at the end but the last 3 miles were pretty hard.
I had pain in the top of my left foot for the first 3 or 4 miles, I think I tied my shoe too tight but stopped noticing it after that. No other issues, and have no pain really after the run. Ankles, knees, feet etc all fine. Except toes! Even wearing the K2's my left 2nd and 3rd biggest toes are sore after thr un, with a little blister on the 2nd biggest... what is causing this?
I nice run. Without the extra bit in the park to get 10 miles I think this will be a good 9 mile distance run during work lunch time.
(have to cross roads 4 or 5 times but I got lucky and didnt have to wait at all) |
| Road - Commute - From work - 3.6 miles - 20120926 From work |
26 Sep 12 17:02 |
27:05 |
3.650 |
8.09 |
7:25 |
156 |
169 |
7:22 |
75 | |
7:23 7:22 7:30 7:27 |
Saucony Kinvara 2 (red) |
Moderate paced run home from work (after running in this morning wearing Bare access shoes). K2's feel massivley more cushioned than the Bare Access, in a nice way too! Decent pace really, considering I had my work rucsac boucing around on my back. |
| Road - Park Runs - Cardiff - 20120922 Cardiff Park run |
22 Sep 12 08:59 |
19:36 |
3.089 |
9.46 |
6:21 |
169 |
174 |
6:00 |
44 | |
6:00 6:27 6:36 6:13 |
Saucony Kinvara 2 (red) |
New PB (but only by 5 seconds). I was hoping to do well today and get a new record, and was hoping to run 6:00, 6:20, 6:30 or there abouts, and almost made it, just a few seconds short on the 2nd and 3rd miles. I think by the start of the 3rd mile I was feeling OK and knew I should get a new record so didnt give it 110% - I just did enough to keeo the good time (and the avg hr for the run shows that it was a relatively easy run compared to the other park runs). I know I could have put a little more effort in to go a bit faster... next time!.
I'd ran the Newport park run last Saturday (20:22), and did a 10k on Monday lunch (just under 45:00, new Bare Access shoes) and then ran an easyish 5k (22:00) on Wednesday, so quitea bit of running in the last week. Ankles had been sore until Friday, and left knee felt twingy early this morning but the walk to the run from Tescos was 100% OK, nothing sore. The run itself was fine too, nothing hurt at all, I just ran. Breathing was the main effort. After the un my right calf felt tight, and now (after doing an open water swim at rest bay) my ankles are a bit sore.
Nice and cool this morning, about 9 degrees, sunny - perfect running conditions. |
| Road - Bute Park - 5k - 20120919 Bute Park 5k plus |
19 Sep 12 12:44 |
26:00 |
3.624 |
8.36 |
7:10 |
156 |
171 |
6:27 |
57 | |
7:30 6:27 7:29 7:19 |
Saucony Kinvara 2 (red) |
Wanted to get an 'easy' run in before my fast blast attempt at the Cardiff Park run on Saturday. Decided to run a 7:30, 6:30, 7:30, and did it. The 7:30's were easy to do, the middle mile was tough but manageable.
Was still a bit sore (ankles and right calf) from Mondays 10k run in new Bare Access shoes when I started the run, and have sorer ankles after the run now... hope they're OK for Saturday. Update: Thursday morning, ankles are really pretty sore still - have I overdone it? |
| Road - Park Runs - Newport - 20120915 Park Run Newport |
15 Sep 12 09:00 |
20:21 |
3.044 |
8.97 |
6:41 |
168 |
175 |
6:33 |
50 | |
6:33 6:44 6:47 6:16 |
Saucony Kinvara 2 (red) |
Didn't feel like running flat out at the Cardiff Park Run (I'll leave that until next week now) so decided to run at Newport instead. I knew from the website that the course is gravel / hardpack mud (I'd say 80% gravel now after running it, and it was all solid with just one one 10m muddy section, so not 'slow' as such) and looking at the course average time it was 3 minutes or so slower than Cardiff. I thought I'd take it easy, set a decent but not fast time so next time I run here I'd easily get a pb... I set off a few rows back from the front line, which was a mistake as I lost severl seconds (perhap 8?) getting past slower people. I soon got some clear space and for the first mile was making great time, overtaking people and enjoying the new route. Started gettting tough during the second mile (and started lapping people even while on the first lap myself!) and there was a group of perhaps 5 runners about 20 meters ahead, so they were the target. I never reached them. One dropped off the pack and I got past hime but the others must have sped up for the last mile, as I (at least I tired) sped up after the 4th km marker, but just couldnt get any closer to them.
Was breathing hard throughout, certainly wasnt the easy run I'd planned. My watch showed paces of 6:30, then 6:44, and the last was showing 6:45 ish, so I wasn't expecting a great time (but anything under 7:00 is fine with me) and suddenly the 200m to go sign appeared. I crossed the line at 20:22 by my watch, but it only registered 3.05 miles. I trust that the course is accurately measured to 5km, and assume the watch struggled in the trees... So all in all a fast first time, which will be tought, but not impossible, to beat next time. (Would I have tried harder to break 20:00 if I'd known...???) |
| Road - Commute - From work - 3.6 miles - 20120912 From work |
12 Sep 12 18:37 |
28:51 |
3.674 |
7.64 |
7:51 |
152 |
165 |
7:36 |
77 | |
7:36 7:42 7:55 8:21 |
Saucony Kinvara 2 (red) |
Aim was 150 hr, but was a little over that. Terrible day at work with things going wrong, had no breakfast (as I ran to work), and no lunch (no time), so only ate some fruit and some fruit-bread slices, and some birthday cake... Didnt feel bad running hom, just took it easy. |
| Road - Commute - To work - 3.6 miles - 20120912 To work |
12 Sep 12 07:16 |
28:32 |
3.701 |
7.78 |
7:43 |
149 |
165 |
7:32 |
59 | |
8:01 7:35 7:32 7:43 |
Saucony Kinvara 2 (red) |
Aim was 150hr. Easy run, no pain, no probs |
| Road - Bute Park - 5k - 20120910 Bute park 5k plus |
10 Sep 12 12:55 |
23:07 |
3.444 |
8.94 |
6:43 |
165 |
173 |
6:40 |
48 | |
6:41 6:40 6:46 6:46 |
Saucony Kinvara 2 (red) |
Tried to keep a fast but consistent pace - first mile was easy, second was not, and the third was hard. Nothing hurt, no probs (right lower leg began to feel odd when I was walking back after the run, but not sore). |
| Road - Around home - Half marathon - 20120903 Around home half marathon |
03 Sep 12 18:36 |
1:45:32 |
13.411 |
7.62 |
7:52 |
153 |
171 |
7:28 |
219 | |
7:56 7:52 7:51 7:55 8:00 7:58 7:45 7:28 7:47 7:47 7:51 7:54 8:02 8:24 |
Saucony Kinvara 2 (red) |
Plan was an 'easy' paced half marathon. 8 min/miles for the first half and then speed up if possible... As usual the first several miles were easy and had to consciously slow down to stay just under 8 mins. (wasnt feeling 100% keen when I set out so ran around the local roads a while to confirm I was up for it). The first half was more up than down and I think that took its toll. The second half was getting tough, and whenever there was an extended climb I had to push pretty hard to maintain sub 8. Feet and legs were hurting by mile 10, and then my shoe lace came undone on the right foot, but I just left it.
Felt pretty tired when I finished, and the top of my left leg was pretty sore, along with both sore feet. Ankles weren't too bad. Half marathon time was within 20 seconds of my previous (and quite similar route) half marathon a month ago, but I dont remember feeling wuite so sore or tired after that one. I did wear the K2's for this one which is the longest I've done in them. I also kayaked 4 miles and trail ran 3 miles yesterday so maybe that didnt help.
I can walk completely normally the following morning so that good - that I can run a half marathon at a decent speed and be perfectly fine the next day - some improvment over my first 2 mile run in May last year and I couldn't walk properly for several days! Left foot toes are delicate, but perhaps not as bad as lat time - are the K2's better for long distance too?
Wore rucsac with a litre of water (no food) and drank it all, it was hot and sweaty run again. |
| Road - Bute Park - 5k - 20120829 Bute Park 5k |
29 Aug 12 12:52 |
20:54 |
3.116 |
8.94 |
6:42 |
162 |
168 |
6:22 |
42 | |
6:22 7:00 6:47 6:42 |
Saucony Kinvara 2 (red) |
Was just going to go for a fast mile attempt (still trying to break 6 minutes). Only did 6:09, but thought I might as well run a 'cool-down' mile, but then decided might as well run a 5k. Good time for the 5k. The second mile was slow after the fast mile attempt.
Sore ankles (especially right leg) and right knee after run, which is wierd as after the 10k a few days ago I was fine... maybe it was the 2 mile trail run I did 3 days ago - different strecthing etc due to unlevel surface?
Wore K2's |
| Road - Bute Park - 10k - 20120823 Bute Park 10k |
23 Aug 12 12:18 |
43:11 |
6.235 |
8.66 |
6:56 |
168 |
175 |
6:54 |
98 | |
6:54 6:56 6:55 6:55 6:56 6:59 6:51 |
Saucony Kinvara 2 (red) |
10k pb attempt - the plan was maintain 7 min/mile or slightly under - and got it! Did similar route to previous 10k best (20120620) but didnt do the off-road section back up to Black Weir as I had no intention of doing any more than 10K. The first 2 miles were 'easy' and I had to actually consciously slow down to keep the pace just under 7min/mile. The next two miles were 'good running' - 7min/mile was manageable but I had to work for it, especially up the little hill just before the 3 mile mark (thats where I hit 175 hr). The 5th mile was hard but not too bad, while the last mile was a real struggle - I gave it pretty much everything to keep <7 and only just managed it. Breathing and legs both very laboured for the last two miles.
A lot of the run (2.5-3 miles?) was on mown grass or hardpack mud trail. Not so warm today (maybe 17c?) but sweated a hell of a lot.
Wore K2's. No noticable pain or even twinges from anywhere - very good!
(no hr plot as the garmin hrm is knackered (and being replaced by Garmin for free) - I wore my Polar hrm and watch I use for swimming which gave me my average hr of 168, max of 175. The belt itself dug into my chest and has left a 2 inch red sore line on breastplate (very sore). Never had this problem swimming. |
| Road - Bute Park - 4 miles - 20120820 4 miles |
20 Aug 12 13:12 |
28:07 |
4.112 |
8.77 |
6:50 |
0 |
0 |
6:47 |
59 | |
6:48 6:47 6:52 6:53 7:04 |
Saucony Kinvara 2 (red) |
Didnt really feel like running today, but wanted to get one in after Saturdays run and have a few days off before a planned 10k on Thursday. Set off with the plan of 'fast mile followed by sub 7 mins, but the fast mile wasnt at all, just couldnt go fast. Happy that I managed such a consistent pace, the 2nd mile feeling the worst and only a big effort at the end helping the last mile stay sub 7 mins.
Longest fastest run yet - I think on Thursday I'll go for just under 7min/mile 10k and try and beat existing record of 43:24... then have several days rest before Septembers half-marathon (training run for Cardiff October).
Wore K2's |
| Road - Park Runs - Cardiff - 20120818 Cardiff Park run |
18 Aug 12 09:03 |
19:55 |
3.094 |
9.32 |
6:26 |
185 |
226 |
6:11 |
43 | |
6:11 6:29 6:41 6:03 |
Saucony Kinvara 2 (red) |
Another tough run (all Park runs are!) - 20 degrees and the odd bit of drizzle, so very muggy. Was again just planning to try to do a consistent sub 20 minute time, so didnt go at full pace at the start in the hope that I could maintain the pace all the way round. Turned out to be second quickest mile ever near the start (6:04 (best is 6:00)) so I did go a bit fast... but the course is slightly downhill for the first mile and slightly uphill for the last. First 1.5 miles were fine and managable, but then it started getting hard. The last mile was as hard as ever. I tried keeping up with someone who overtook me in the last mile but couldnt. (I didnt feel sick or like I was nearly dieing, which is what happened in July's run, so some improvement there anyway)
Nothing hurt during or after the run. Right ankle slightly sore an hour later but no limping. Wore K2's. HR data is completely wrong - its going back for a replacement. |
| Road - Bute Park - 5k - 20120815 Bute Park 5k |
15 Aug 12 13:53 |
21:01 |
3.119 |
8.91 |
6:44 |
164 |
177 |
6:17 |
43 | |
6:17 6:58 6:56 7:07 |
Saucony Kinvara 2 (red) |
Just wanted to do a fast mile, see if I could beat yesterdays. After the mile I tried to keep the pace at 7:00 to get back to the start, but after 2 miles the pace was looking good so decided to do a full 5k - worked out quicker than yesterday so happy with that. Nothig hurt, just a tough run.
Wore K2's. Warm again |
| Road - Bute Park - 5k - 20120814 Bute Park 5k plus |
14 Aug 12 13:21 |
25:58 |
3.731 |
8.62 |
6:58 |
176 |
224 |
6:29 |
51 | |
6:29 7:31 6:53 6:58 |
Saucony Kinvara 2 (red) |
Only plan was to try to a fast mile after very short warm up - fast mile started out at 6min/mile pace but couldnt maintain it so got 6:19. The following mile was very hard and struggled to maintain 7:30 pace. Last mile was better though I didnt realy feel it at the time.
Wore K2's. HR went way wrong at the start. Nothin hurt, no probs. Very warm at 23c ish |
| Road - Cornwall - 20120810 - around Lwr Penderleath Campsite |
10 Aug 12 06:54 |
24:45 |
3.490 |
8.46 |
7:05 |
187 |
219 |
6:50 |
87 | |
6:50 6:59 7:16 7:29 |
Saucony Kinvara 2 (red) |
Right ankle felt a bit better but still not right. Again slower than I'd hoped.
Bonkers hr stats - something wrong with the hr strap
Wore K2's |
| Road - Cornwall - 20120805 - around Lwr Penderleath Campsite |
05 Aug 12 05:49 |
50:26 |
6.494 |
7.73 |
7:46 |
163 |
228 |
7:29 |
182 | |
7:29 7:39 7:49 7:57 7:53 7:53 7:41 |
Saucony Kinvara 2 (red) |
Tough run, was hoping to be faster than it was. Right ankle felt quite wierd, getting almost sore now.
Bonkers hr stats - something wrong with the hr strap.
Wore K2's |
| Road - Bute Park - 10k - 20120726 Bute Park 10k plus |
26 Jul 12 11:16 |
46:38 |
6.410 |
8.25 |
7:17 |
165 |
175 |
6:45 |
105 | |
7:25 6:45 7:28 7:01 7:35 7:15 7:43 |
Saucony Kinvara 2 (red) |
Was again aiming for 7:15 average, but this time tried repeating a slow mile followed by a fast mile (7:30, 7:00, 7:30, 7:00...) but was a bit too quick at the start, and couldnt maintain the pace for the final mile or so. Overall pace was slower than Monday, yet the hr was higher - not fully recovered / too hot / ???
Was warm again (though not scorching) and I was working hard on the fast miles. Ankles / feet are sore afterwards, but nothing to worry about. (right ankle was still a bit sore from Mondays run).
I'm happy with two sub 45 10ks in the same week, but really need to improve the times a bit to make 7:14 a realistic pace for half marathon (1:35)
Wore k2's - will wear these now on for all distances up to 10k, maybe even further...
(Surprisingly consistent elevation gain compared to Monday. I did go the other way round, and did some loops differently but still, pretty consistent) |
| Road - Bute Park - 10k - 20120723 Bute Park 10k plus |
23 Jul 12 12:16 |
47:56 |
6.648 |
8.32 |
7:13 |
163 |
172 |
7:09 |
105 | |
7:11 7:17 7:11 7:15 7:20 7:09 7:02 |
Saucony Kinvara 2 (red) |
Was hoping to run at half marathon pace and just made it (aiming for a sub 1:35 at Cardiff in October, (7:14 min/mile)). Hot day to run (my weather station reckons about 23C at 12:00 today but thats not well shaded) and was sweating a lot. Right ankle was a bit sore every now and then but not too bad; the rest of the right foot/ankle still feels 'wierd', almost like a very faint 'funny bone' hit.. Left foot was fine. Not an easy run by any means, was planning to try another one on Thursday or Friday but not feeling too enthusiastic right now!
Wore K2's |
| Road - Around home - Fast mile attempts - 20120708 Fast mile attempt |
08 Jul 12 08:48 |
11:02 |
1.594 |
8.67 |
6:55 |
163 |
172 |
7:04 |
28 | |
7:04 6:40 |
Saucony Kinvara 2 (red) |
After failing to pb as yesterday's Cardiff park 5km (by 2 seconds!) I wanted to try to get some kind of record so went for a fast mile today. Did a warm up jog for just under half a mile (otherwise the whole of the 'fast mile' would be uphill!) and then ran as fast as I coud. Looks like I had good pace at the start and the end (the last 3rd is down hill) but the middle of the mile is uphill and hard. 6:10 is 10 seconds too slow.
Had an odd feeling right foot / ankle after the run, not sore, but not right. Seems OK a few hours later. Update: following morning my right calf and lower leg feels tight and quite sore when walking around.
Wore K2's |
| Road - Park Runs - Cardiff - 20120707 Cardiff Park run |
07 Jul 12 09:01 |
19:43 |
3.076 |
9.36 |
6:24 |
172 |
178 |
6:10 |
44 | |
6:10 6:29 6:37 5:53 |
Saucony Kinvara 2 (red) |
Started slightly further back than the last run but barely got held up so about right I'd say. I was planning to try to maintain a more consistent pace all the way round so didnt murder the first mile, but by the second mile was slowing down. First wet Cariff park run, but the rain was barely noticable.
A really tough run, I just didnt feel very good. Near the end I was feeling quite sick - I'd say this was the hardest run I've done - I couldn't wait to see the finish line (but still managed a spurt a of speed at the end). Possibly have abit of the lurgi, the boys do, and its going round at work, but I'm not 'full of a cold' at all.. - no excuse?
4 seconds slower than my best time, but slightly lower hr too. As long as I can stay around this pace, but be more consistent each mile, I should be able to start thinking about a 40min 10k (6:26 miles required for 6.21 miles)...
(7th park run, and the first where I didnt set a new personal best - but not too annoyed, 20min 5km was my aim and this is my second one)
Wore K2's |
| Road - Around home - 20120701 around home 5k |
01 Jul 12 10:41 |
21:58 |
3.296 |
9.00 |
6:40 |
166 |
172 |
6:32 |
61 | |
6:38 6:32 6:50 6:38 |
Saucony Kinvara 2 (red) |
Just went for a run on Sunday morning. Only plan was 5km, beyond that just run... turned out pretty quick (4th quicket 5km yet)! A tough run but no problems.
Wore K2's |
| Road - Bute Park - 7 miles - 20120620 Bute park 7 miles |
20 Jun 12 12:12 |
51:40 |
7.311 |
8.49 |
7:04 |
166 |
173 |
6:49 |
111 | |
6:49 6:59 6:57 7:03 7:10 7:10 7:18 7:12 |
Saucony Kinvara 2 (red) |
Was going to have a full week off as a decent rest (last 5 weeks averaged 10 miles per week) as my ankles/legs were getting a little sore, especially after my 8 mile run last Tuesday (2 miles of which was off road and pretty steep), and Saturdays ride had left my right knee quite tender when bending after not moving for a while, but Dan didnt need moving about at lunch today so I set off for a run with no particular plan.
Started off fast so thought I'd do 4 milesish, but after 3 miles all under 7 mins I starting thinking about a 10k pb... I reckon half todays run was off pavement - mostly mown grass (football picthes) and park gravel paths, with maybe a mile on (mostly dry) mud trail - so not a typical road run, more 50/50 road / 'trail', which must have slowed me down a bit. - is a 6:45 min/mile 10k (42 mins) in reach?
Wore K2's - by far the longest run with these (previous probably being 5km runs) and after the run both feet/ankles (but especially the left one) are sore - not walking 100% right... not sure if its the shoes, the off-road trails, the speed, or a mix of all. My right knee wasnt painful at all while running.
Possibly 20 degrees, and sunny, so sweated a lot, with a hint of sore nipples after the run. |
| Road - Around home - 20120616 around home 5k |
16 Jun 12 08:05 |
22:31 |
3.283 |
8.75 |
6:51 |
162 |
167 |
6:42 |
59 | |
6:56 6:42 6:54 7:00 |
Saucony Kinvara 2 (red) |
|
| Road - Park Runs - Cardiff - 20120609 Cardiff Park run |
09 Jun 12 09:02 |
19:39 |
3.089 |
9.43 |
6:22 |
174 |
179 |
6:02 |
44 | |
6:02 6:25 6:39 6:11 |
Saucony Kinvara 2 (red) |
I positioned myself just behind the startline, with maybe 20 people infront of me, and set off at full pace as soon as they started the run. The first mile was very fast but not too hard either, perhaps wind assisted? I could have gone faster but was concerned about blowing up too soon. The second mile was OK too, but the third started to get tough - I had to really push just to maintain the rather slow pace for the last mile.
Highest average hr so far, so that shows I really was trying hard! The 5km time is very good, but I suspect the good start position helped with at least 10 seconds compared to previous park runs. Still, another park run, another pb - can I do better next month?
(just incase it matters - had salmon and chips for tea last night, and had usual porridge at 7:30 this morning)
No pain anywhere. Wore K2's. |
| Road - Around home - 20120518 around home 5k - fast mile |
18 May 12 18:26 |
22:39 |
3.277 |
8.68 |
6:55 |
160 |
170 |
6:45 |
60 | |
7:00 6:45 7:02 6:42 |
Saucony Kinvara 2 (red) |
After about half a mile I attempted to run a fast mile (clearly visible on the the graphs when the speed and hr both jump up) - but the fast mile was half uphill and half downhill, and the watch showed 6:13 which would have beaten my previous best mile, but Endomondo calculated it as 6:15 - equal to my previous best (which was on the flat, during a park run) - a 6:00 is in sight...
Wore K2's. Nothing hurt, at all. Can walk completely normally right after the run (maybe I need to step it up a gear now that I appear to be acclimatised to my current regime - going to aim for 10 miles per week). |
| Road - Park Runs - Cardiff - 20120505 Cardiff Park run |
05 May 12 09:02 |
20:17 |
3.093 |
9.15 |
6:33 |
172 |
177 |
6:27 |
44 | |
6:27 6:31 6:43 6:16 |
Saucony Kinvara 2 (red) |
Very very tough! Started too far back as usual so erratic pace at the start, then the wind realy helped into the second mile, but then running into the same wind felt quite strong which really slowed down my third mile. I hadn't run at all since last Saturday's park run, so legs felt great with no pain at all. During the run I got twinges in my right knee but no other pain - even both feet felt great. Breathing was very heavy again, I've had a blocked nose each morning this week when I wake up, so must still have a slight head cold - random sneezes too.
Wore K2's.
Ate porridge brekky at about 7:30 and had no problems from that. Didnt take any ibuprofen.
Looks like 172 is my limit for my hr at this distance. Strange that last weeks run was slightly lower, but without the full run's data its a bit questionable anyway (though the time was spot on).
Update: a day or so after the run I noticed my left heel hurts whenever I walk on it, as the heel touches the ground. Its still a bit painful to walk now on Tuesday. |
| Road - Park Runs - Cardiff - 20120428 Cardiff Park run |
28 Apr 12 09:02 |
20:32 |
3.100 |
9.06 |
6:37 |
169 |
173 |
6:37 |
44 | |
6:40 6:37 6:37 6:10 |
Saucony Kinvara 2 (red) |
Another pb, but very tough. I managed to maintain a fast pace all the way round this time, rather than slowing down towards the end, but it was hard. I was breathing very hard (with other runners looking round to see what the noise was) nut I had no foot pain, no knee pain (I did take 2 ibuprofen half an hour before the run) so all I had to do was keep running fast. I perhaps had the start of a slight cold (full of snot too) which could explain the heavy breathing. Temp was cold (6 ish) with quite a wind but didnt really notice it when running, just beforehand stood around.
I pressed the wrong button on my watch at the start so didnt record the first half mile or so, but I compared my time from the parkrun website to work out exactly when the run started. The hr for the recorded part is lower then previous runs even though the time is better, I do wonder what the hr and speed really were for the first part.
Wore K2's |
| Road - Bute Park - 3 miles - 20120419 3 miles |
19 Apr 12 12:13 |
23:05 |
3.260 |
8.47 |
7:05 |
164 |
170 |
7:06 |
43 | |
7:08 7:10 7:06 6:30 |
Saucony Kinvara 2 (red) |
K2's. Just 4 days after my first marathon I felt like going for a run. My aches and pains had all gone (apart from sore toes) so I went for a run in Bute park, with no real plan. I felt good so ran quickly and put up a pretty quick time. After the run no pain, no aches, no sore feet or anything! Next target no is 5km in < 20 minutes... |
| Road - Park Runs - Cardiff - 20120317 Cardiff Park run |
17 Mar 12 09:02 |
20:51 |
3.083 |
8.87 |
6:46 |
172 |
176 |
6:32 |
44 | |
6:32 6:48 6:58 6:35 |
Saucony Kinvara 2 (red) |
Another month another record... not as tough a run as last month but still bloody hard, very happy with the time as around half way I could feel I was slowing down so really tried for the third mile and it paid off. No pain other than the usual right foot hurting during and after the run...
(k2's) |
| Road - Park Runs - Cardiff - 20120218 Cardiff Park run |
18 Feb 12 09:03 |
21:16 |
3.088 |
8.71 |
6:53 |
172 |
178 |
6:46 |
43 | |
6:46 6:52 7:03 6:38 |
Saucony Kinvara 2 (red) |
A very tough run - I struggled to keep going for the last half mile, think I overdid it at the start (again I started too far back and got stuck in traffic, which I then tried to make up time for - got a quick mile near the start but I think that broke me for the rest of the run).
Happy to beat my previous time, but not looking forward to the next run - its gonna be tough.
Feet were no problem before, during or after the run. I could feel something in my right foot/ankle but no limping afterwards.
(K2's) |
| Road - short local - 20120216 from pool |
16 Feb 12 20:52 |
05:11 |
0.696 |
8.06 |
7:27 |
163 |
173 |
0 |
17 | |
7:27 |
Saucony Kinvara 2 (red) |
(K2's) |
| Road - short local - 20120216 to pool |
16 Feb 12 20:07 |
05:17 |
0.716 |
8.14 |
7:22 |
154 |
166 |
0 |
5 | |
7:22 |
Saucony Kinvara 2 (red) |
(K2's) |
| Road - Around home - 20120209 - Roath park (2 mile) |
09 Feb 12 12:00 |
14:20 |
2.041 |
8.54 |
7:01 |
167 |
176 |
6:55 |
23 | |
6:55 7:07 7:13 |
Saucony Kinvara 2 (red) |
I hadn't run since a week last Saturday when I did the 5km Park run. My feet were just about fully healed (after limping for a week!). I went to Moti and they analysed my running gait which turned out to be neutral (same as Run & become said last year) and I asked for some more minimal shoes with less cushioning, perhaps less toe-to-heel drop. I ended up with a pair of Saucony Kinvara 2's (4mm drop, I read somewhere that the Vomeros are 12mm) - so I went for a quick 2 miler straight from the shop (I also bought some cushioned socks). My left foot was certainly aware it was running, but after two miles it was OK to walk on, no limping, but certainly not pain-free either!
It was a fast run, but it wasnt easy! I slowed down after the first mile but then slowly sped up for the rest of the run... seems like 7min/mile is my limit at the moment, over this distance anyway (I did 6:55 ish over 5km in the last Park run but that really was tough)
All my runs up to today have been in the Nike Vomero 5's I bought last May, now I'll start marking each run as Vomero or Kinvara, so I can track the mileage I get from them.
(K2's) |
| Road - Bute Park - 4 miles - 20111024 4 miles |
24 Oct 11 12:12 |
30:43 |
4.063 |
7.94 |
7:34 |
168 |
175 |
7:22 |
60 | |
7:22 7:29 7:38 7:44 8:53 |
Saucony Kinvara 2 (red) |
After having had sore feet since my 6.6 miler over a week a go, and only done one 4 mile run home last Thursday, my feet were feeling better. The left one was barely hurting (ankle) while the right felt a bit sore but nothing to worry about, so I set off and just ran at a good pace. High average hr suggests I was pushing it, and I got a good time (second fastest 4 mile yet) in return, but feet are very sore again now after the run. The left is the least bad, the ankle pain didnt come back, its just the whole foot thats sore, while the right is as bad as ever - top-of-foot-pain is noticable even while sitting down. Walking is painful... |
| Road - Bute Park - 4 miles - 20110808 4 miles |
08 Aug 11 13:07 |
30:42 |
4.125 |
8.06 |
7:27 |
167 |
174 |
7:20 |
316 | |
7:28 7:30 7:27 7:20 7:29 |
Saucony Kinvara 2 (red) |
Another 'fastest' run. Felt good (hard but not too hard considering the pace and average hr). Tiny twinges in both knees and my left foot while running, but no pain as such.
Achieved my goal set on 11th July to do a 4 mile run in 30 mins.... whats next? |
| Road - Bute Park - 4 miles - 20110804 4 miles |
04 Aug 11 13:06 |
31:37 |
4.273 |
8.11 |
7:24 |
165 |
174 |
7:10 |
150 | |
7:31 7:28 7:10 7:25 7:29 |
Saucony Kinvara 2 (red) |
Fastest run so far! Tough, but not terrible. Slight twinges from left knee but other than that no issues. The following day the knee is fine. Top of left foot (just infront of where it joins the leg at the front) is tender to touch, but doesnt really hurt when walking...
(note that I pressed the wrong button on the gps as I started running and stopped it, rather than starting a new lap, and didnt notice for about half a mile, hence the missing heart rates and speeds at the start. I copied the locations from the previous run to get an accurate distance) |
| Road - Bute Park - 4 miles - 20110801 4 miles |
01 Aug 11 13:11 |
34:13 |
4.228 |
7.41 |
8:06 |
152 |
159 |
7:41 |
160 | |
8:23 8:05 7:41 8:11 8:14 |
Saucony Kinvara 2 (red) |
(gps has gone wrong again, this run was exactly the same course as the previous runs, so the true pace & speed are slower as the true distance is less...). An easy run after missing Thursdays run due to a sore knee. Had twinges in left knee and foot but nowhere else. Incredibly humid and warm though, very uncomfortable! |
| Road - Bute Park - 4 miles - 20110725 4 miles |
25 Jul 11 13:11 |
32:46 |
4.195 |
7.68 |
7:49 |
166 |
174 |
7:39 |
149 | |
7:53 7:45 7:39 7:57 7:50 |
Saucony Kinvara 2 (red) |
Another tough run, but reasonably quick so understandable (nothing like as tough as the previous run). Right knee hurt a little while running, but is OK two days later. Its now my left knee which is hurting! (this is getting silly!). It was fine during the run, but the next day it hurt, and still does on Wednesday (my heels are absolutely fine now, no pain at all). I've got a mtb ride on Saturday and as my left knee hurts when I do a bunny hop on the bike I'll skip Thursdays run so I'm tip-top for Saturday. |
| Road - Bute Park - 4 miles - 20110721 4 miles |
21 Jul 11 13:08 |
34:19 |
4.219 |
7.38 |
8:08 |
159 |
167 |
7:52 |
130 | |
8:22 8:19 8:05 7:52 7:43 |
Saucony Kinvara 2 (red) |
I intended this to be a slow run when I set off, but I didnt expect my right knee to hurt every single stride! This was probably my hardest run so far, I even thought about stopping and walking but kept plodding away, often dragging my feet I was being that sloppy. My feet hurt, my legs hurt, my left knee was really quite sore, and I got a sharpish chest pain around the 1 mile mark but that only lasted a few minutes. Really not a good run - perhaps I shouldn't have run at all? We'll see how the next one goes...
My right knee is now the sore bit, its sensitive to touch around the front inside and lower down... strange! |
| Road - Bute Park - 4 miles - 20110718 4 miles |
18 Jul 11 13:03 |
31:54 |
4.144 |
7.79 |
7:42 |
166 |
174 |
7:27 |
131 | |
7:43 7:44 7:53 7:27 7:45 |
Saucony Kinvara 2 (red) |
My left leg semed to have healed itself well over the weekend, no pain when walking from the foot, knee or ankle. The knee twinged as I set off but was OK. I set off at quite a fast pace but was struggling to maintain it by the third mile. I had a slight stitch on the left side for the 3rd mile too, discomfort more than pain but luckily it went away. At mile 3 I decided to try to go a bit faster (been reading abuot 'fartlek' which seems to describe the peaks and troughs of physical activity while mtbing very well) - it was hard! I started breathing very heavily, but was going quicker than I've ever run before (feet, especially left foot, slapping down on the ground, with a bit of discomfort at the top of the foot just where it joins the leg). The stats for the last mile show I ran it at a pace of 7:30! Thats the fastest I've ever ran, at the end of my longest run - good stuff, definate progress. But the next run will show if its maintainable...
Update: The next day after this run both knees are quite sore when I walk, more so the right one this time! Ankles are fine, its just the knees now. Still hurting on Wednesday too (even hurts a little when cycling, which has never happened before) |
| Road - Bute Park - 4 miles - 20110714 4 miles |
14 Jul 11 13:07 |
32:22 |
4.101 |
7.60 |
7:54 |
163 |
170 |
7:42 |
7960 | |
7:55 7:42 7:58 7:53 8:52 |
Saucony Kinvara 2 (red) |
A tough run, but good speed for the distance. Legs were fine during the run, no pain, but after an hour back at my desk my left knee and foot are quite sore to walk on... Right leg is fine, and both ankles are fine too. |
| Road - Bute Park - 4 miles - 20110711 4 miles |
11 Jul 11 13:07 |
34:31 |
4.081 |
7.09 |
8:27 |
155 |
162 |
8:22 |
12381 | |
8:22 8:24 8:30 8:23 10:42 |
Saucony Kinvara 2 (red) |
After skipping last Thursdays 3 mile run (see comment on 20110704 3.0 miles.gpx) my left leg certainly wasnt fixed but wasnt so painful today so I thought I'd give it a go. I set off very gently, intending to try to do 4 miles but ready to give up if my leg hurt too much, but it was fine. It was sore (the left knee) but not nearly sore enough to make me stop, so I just plodded away nice and gently. Breathing was very easy, nothing like the previous two runs (where admittedly I was easily breaking 8min/mile) and my avg hearth rate shows it was an easy run. Slow, but not too much slower than when I started running 9 weeks ago. It really was the easiest run I've done, even though it was the furthest. Ankles were not sore at all during the run, but the left ankle is huting now an hour later.
Target now is to get the time for 4 miles down to 30 mins = 7:30 min/mile! We'll see... |
