| Road - Around home - Half marathon - 20120801 around home half marathon |
01 Aug 12 18:34 |
1:43:58 |
13.270 |
7.66 |
7:50 |
160 |
190 |
7:34 |
175 |  |
7:57 7:53 8:00 7:57 7:57 7:48 7:53 7:39 7:35 7:34 7:42 7:58 7:57 7:56 |
Nike Vomero+ 5 |
Plan was an easy half-marathon @ 8 min mile to get a 1:45 time. I stuck to just under 8 mins for the first half (the harder of the two as more uphill) but then decided to go a bit quicker. Was roughly aiming for 7:45's for the second half but it was very much dependant on ups and downs in the mile. By the last mile (almost all uphill) was struggling to keep it under 8 mins, really quite tough the last few miles.
The run seemed harder than the 11 miler I did a few weeks ago, even though it was quite a bit slower. Exact same average hr...
Feet/ankles are sore the following day but nothing specific. Again middle toes were sore during the run and have starts of blisters. The Nike V5's seem to crush the toes together too much so the middle ones end up under and over each other.
Wore running rucsac with a bit over a litre of water (drank most of it) and some jelly babies but only ate 3 or 4 - was getting stomach cramps and had a stitch from 5.5 to 7.5 miles. Maybe eating anything isnt such a good idea?
Next plan is to do another half marathon in September and hopefully equal my previous best of 7:30 ish per mile (1:38), and then in October try to do sub 7:15 miles for 1:35 at Cardiff. |
| Road - Commute - From work - 3.6 miles - 20120717 from work |
17 Jul 12 10:35 |
27:25 |
3.640 |
7.97 |
7:32 |
161 |
173 |
7:27 |
76 | |
7:41 7:27 7:28 7:34 |
Nike Vomero+ 5 |
A tough run home after setting a new commute record 3 hours earlier. Very hot and sweaty run even though it wasnt especially warm. Ankles (more the top front of the foot really) quite sore after the run. My right lower leg felt 'funny' again during the run, not sore, just wierd. |
| Road - Commute - To work - 3.6 miles - 20120717 to work |
17 Jul 12 07:27 |
26:42 |
3.689 |
8.29 |
7:14 |
158 |
172 |
7:01 |
58 | |
7:44 7:01 7:07 7:01 |
Nike Vomero+ 5 |
A new record! I didnt set off to run fast, just decided to run to work last night. Wore my work rucsac with towel, fruit etc (banana was a right mess when I got to work). Felt quick while I was running, and after half way I did try quite hard as I knew it was a good time. Sweating a lot when I got to work. No hold ups. Ankles were a bit sore after the run, and I knew I had to run home again in less than 3 hours!
(Slight detour near the end, didnt was to get stopped by traffic lights) |
| Road - Around home - 11 miles - 20120711 around home 11 miles |
11 Jul 12 18:30 |
1:21:20 |
10.993 |
8.11 |
7:24 |
161 |
175 |
7:13 |
192 | |
7:24 7:13 7:29 7:33 7:36 7:19 7:22 7:18 7:24 7:20 7:24 |
Nike Vomero+ 5 |
The plan was 10 miles, but the last mile was fast (downhill) so I kept going back to the start point which ended up being very nearly 11 miles. Fastest pace for this distance so pretty chuffed with the results. I think I could have kept it going for another 2 miles o get a half marathon record, but it would have been tough!
A good run, hard but not terrible. My right lower leg/ankle felt really quite odd for the first several miles, not hurt so much as odd... stopped noticing it about haklf way round.
No real pain after the run or the following day, ankles are definately sore but nothing unexpected; feet are fine. The usual two toes on left foot were hurting after the run, with the starts of blisters.
I took the running rucsac, with 1litre of water and 10 jelly babies, but was getting stomach cramps/stitch after the first jelly baby and drink so onyl had a few more, maybe every three miles or so, and didnt notice any more issues. |
| Road - Commute - From work - 3.6 miles - 20120703 from work |
03 Jul 12 10:37 |
27:07 |
3.643 |
8.06 |
7:27 |
165 |
177 |
7:23 |
76 | |
7:32 7:26 7:23 7:25 |
Nike Vomero+ 5 |
3 hours after running to work I had to run home to pick up Dan. Still raining but warm so no jacket. Rucsac was lighter and I did it up tighter so it didnt bob so much. I didnt intend to run fast but it ended up a pretty good time (third fastest commute). Again no problems, actually felt surprisingly good. A nice run. |
| Road - Commute - To work - 3.6 miles - 20120703 to work |
03 Jul 12 07:13 |
28:20 |
3.648 |
7.72 |
7:46 |
154 |
167 |
7:42 |
60 | |
8:02 7:42 7:42 7:32 |
Nike Vomero+ 5 |
Wanted to get some miles in mid week, before the July Cardiff Park run on Saturday, so decided to run to and from work. Weather was warm but drizzly/ light rain so got soaked (didnt bother with jacket though as it wasn't cold). Had to take usual stuff to work so wore normal cycling rucsac, which bobbed about quite a bit during the run. Took the pace nice and easy, (no attempt at a record) as I knew I had to run back in less than 3 hours. The run actually felt quite hard considering the slower pace, but no problems. |
| Road - Around home - 9 miles - 20120626 around home 9 miles |
26 Jun 12 20:31 |
1:11:22 |
9.407 |
7.91 |
7:35 |
158 |
172 |
7:25 |
165 | |
7:33 7:31 7:49 7:25 7:39 7:40 7:37 7:34 7:44 6:56 |
Nike Vomero+ 5 |
This run was planned for the following day (giving me a week off since my last run) but at 6pm it turned out it had to be today (otherwise I'd have to wait until Friday) so I wasn't really pysched up for it. I intended to do 9 miles and set off at a reasonable pace, but straight away felt slow and tried. I was wearing my camelback with 1 litre of water and some jellybabies as usual for longer runs.
After a few miles my paces was just over 7:30 but I really wasnt feeling great, had the odd stitch (from eating/drinking while running?) and just felt slow, but I plodded on, taking random roads with a vague plan of where I was going. The weather was warm and very humid, almost raining, so I was sweating a lot. I felt better during the middle of the run but never felt fast.
After the run my ankles were sore, I suspect mostly from racing down the steep end of Hollybush road for the last half mile of the run. My dodgy toe nail was hurting too. |
| Road - Around home - 20120612 Run - home to near the Ridgeway and back (8 miles) |
12 Jun 12 20:45 |
59:46 |
8.009 |
8.04 |
7:28 |
159 |
172 |
7:07 |
207 | |
7:25 7:12 7:24 8:31 7:14 7:07 7:23 7:28 0:00 |
Nike Vomero+ 5 |
Set off intending to try to run 7min/miles along the same route as last Tuesday, down along Roath lake and the parks beyond, but at the top of the first hill simply decided to go a different way, and ended up running to the first tunnel exhaust tower on the Llanishen Graig?. Ok running for the first 3 miles, the fourth was 80% singletrack and almost all up hill! Very tough at the top, very slow but high hr still - I really was trying. Coming back down wasnt much better, twighlight and under trees, I could barel see, and runnning downhill is not my favourite at any time. The rest of the run was good, OK pace if not super quick, but considering the elevation gain over the whole run I'm happy.
A nice route to run, very quiet roads. Trail running is good, you have to look 100% where you're going, so the distance goes by quick - will do some more of this!
Running off-road and steep uphill did seem to hurt my left foot a bit, nothing like it used to be but it is twinging now... Also have sore nipples for the first time in months (sweated a lot as its 14C outside.) I ran late in the evening, having given myself exactly 2 hours after finishing a big plate of spag bol and had no gut issues, never felt sick or gurgly burps etc. |
| Road - Around home - 20120605 Roath Lake (7 miles) |
05 Jun 12 07:39 |
56:22 |
7.749 |
8.25 |
7:16 |
162 |
181 |
6:59 |
110 | |
7:45 7:00 7:02 7:30 7:15 6:59 7:21 7:21 |
Nike Vomero+ 5 |
Longest run since the marathon in April. Didnt really feel like going for a run but knew that I should so went straight after getting up (no brekky, just a glass of water)... tough start but not bad for the middle section. Route finding was interesting at the half way mark, a few dead-ends etc, but not bad. The run back along the lake was tough but do-able, good pace up the hill there. The last hill was always going to hurt but it wasnt as bad as in the past.
A good pace for the distance (fastest pace so far for that distance) - a 7:15 min/mile half-marathon is looking very possible. Right knee slightly sore walking around after the run but no other probs. |
| Road - Bute Park - 5k - 20120531 5k plus |
31 May 12 13:10 |
25:42 |
3.730 |
8.71 |
6:53 |
164 |
171 |
6:44 |
54 | |
6:52 6:44 7:01 6:57 |
Nike Vomero+ 5 |
The plan was 1 mile at 7min/mile pace, try a fast mile (hoping for 6min/mile) then finish at 7min/mile. First mile was fine, but the fast mile just wasn't fast. The hr plot clearly shows increased effort for that mile but the speed only increased a little. Otherwise a fine run, tough, sweaty, but no pain or soreness during or afterwards. |
| Road - Around home - 20120528 around home 10k |
28 May 12 20:41 |
44:57 |
6.204 |
8.28 |
7:15 |
161 |
188 |
7:05 |
109 | |
7:21 7:05 7:14 7:15 7:15 7:17 7:19 |
Nike Vomero+ 5 |
A tough run. 20 seconds off my previous 10k best. Had some indigestion again, really think running after Monday evening meal isnt a good idea. No pain from anything, just slightly achy ankles afterwards.
(hr goes a bit funky at the end, not sure whats happening there, strap malfunction? - it was warm (about 20 C) so maybe I sweated too much??) |
| Road - Devon - 20120524 around Little Meadow campsite (other way, longer) |
24 May 12 06:05 |
48:19 |
5.944 |
7.38 |
8:08 |
148 |
167 |
7:32 |
262 | |
8:10 9:12 8:05 7:32 7:55 7:52 |
Nike Vomero+ 5 |
I did the previous run but the other way round, and added a mile or so to make it 10 miles for the week. 'Running' downhill is really quite awkward and annoyingly slow. Again nothing hurt. |
| Road - Devon - 20120521 around Little Meadow campsite |
21 May 12 06:00 |
40:05 |
4.754 |
7.12 |
8:26 |
146 |
171 |
7:59 |
228 | |
8:13 9:19 8:15 7:59 8:23 |
Nike Vomero+ 5 |
A run dominated by a steep long uphill, followed by a steep long downhill. Hard work going up, and slow coming down it was so steep. Nothing hurt. |
| Road - Around home - 20120515 around home 10k |
15 May 12 18:52 |
44:41 |
6.192 |
8.31 |
7:13 |
160 |
169 |
7:04 |
108 | |
7:07 7:10 7:18 7:18 7:20 7:04 7:13 |
Nike Vomero+ 5 |
A good run - fast!. No pain in feet during or after the run. Odd twinges in knees and ankles occassionaly but nothing to worry about I think. Good low hr for the pace. |
| Road - Commute - To work - 3.6 miles - 20120510 To work |
10 May 12 07:15 |
26:54 |
3.634 |
8.11 |
7:24 |
165 |
181 |
7:09 |
62 | |
7:55 7:16 7:09 7:11 |
Nike Vomero+ 5 |
Another fast run, 14 houras after running home last night. Lost 10 seconds or so at traffic lights near the end of the run. No pain anywhere really, just a tough run. |
| Road - Commute - From work - 3.6 miles - 20120509 From work |
09 May 12 17:11 |
26:27 |
3.634 |
8.24 |
7:17 |
165 |
172 |
6:56 |
75 | |
6:56 7:17 7:21 7:41 |
Nike Vomero+ 5 |
A fast run home in the rain. Got held up for 20 seconds or so at a traffic light so real moving speed was closer to 7:10. No foot pain during or after the run (other than the start of a blister on the side of left foot behind the big toe), but my right knee was twinging after the run. |
| Road - Around home - 20120423 around home 10k |
23 Apr 12 20:17 |
47:59 |
6.196 |
7.75 |
7:45 |
158 |
171 |
7:16 |
103 | |
7:55 7:30 7:36 8:02 8:06 7:16 7:51 |
Nike Vomero+ 5 |
I ran two hours after eating tea (salmon, waffles, beans and cabbage) - think it wasnt long enough because around 3 miles in I felt terrible and had decided to finish the run after that lap (about 4 miles), but when I got to the end of that lap felt better to did the last lap as planned. Really tried hard for the 6th mile, quickest mile but barely quicker than mile two. Cold out (7c) so I wore the Rab vaporise top and leggings and shorts, but was too hot.the rab top chaffed a bit sorely. |
| Road - Races - 20120415 Llanelli marathon |
15 Apr 12 09:01 |
3:38:31 |
25.980 |
7.13 |
8:25 |
161 |
192 |
8:04 |
287 | |
8:06 8:15 8:16 8:13 8:11 8:14 8:06 8:13 8:05 8:06 8:04 8:10 8:28 8:20 8:09 8:12 8:28 8:30 8:36 8:34 8:45 8:37 8:48 8:56 9:09 9:10 |
Nike Vomero+ 5 |
First marathon - tough, very tough! Was hoping to do 8min/mile so do a 3:30:00 but right from the start knew that wasnt going to happen. My hr was between 155and 160 and I knew that wasn't sustainable based on my previous 20 mile run, so slowed down a little, and targetted 3:45:00. Happy with my time of 3:38:30, and now 3:30 is a future target.
Took two ibuprofen half an hour before the run, and two more just before the run, and even had one after 10 miles. No pain for the first 15 miles but then my left foot toes area started hurting, and continued hurting all the way. Knees were fine during the run.
I'd eaten a fryup on Friday night, spag bol Saturday lunch, and fish and chips Saturday evening. Had porridge, grapes and yogurt as usual for brekky at 6:30am, had a banana about 7:30 and then did the run at 9. I ate my usual jelly baby per mile, with a mini chomp bar at 10 and 20 miles. Never ran out of energy, no stitch,, no 'wall' - the only thing that slowed me down was my sore aching legs and feet - I had plenty of energy. I took 2 litres of water in my rucsac and drank it all by 20 miles, so had a few swigs from the bottles available at water points during the last 6 miles.
Weather was cold - frost on the ground on the drive up and air temp of 4 or 5 when we started. No wind glorious sun at the start so it soon warmed up, but for the last hour is clouded over and even hinted at rain. Due to the coldness I swapped my usual blue regatta running t-shirt and instead wore my HellyHansen 'Freeze' long sleeved half zip top, and usual shorts. I was warm for the first 10 miles or so, sweating quite a lot (salty drips into my eyes) but was comfortable after that. Even got cooled down for the last few miles as the wind picked up and had to unroll the long sleeves to keep warm, so it probably was the correct top (and no nipple soreness afterwards so bonus there).
Surprisingly when I got home after the run I could walk OK. The main soreness is in my right knee, so I'm going up and down stairs a step at a time, but other than being physically knackered and just sitting down all day my feet are OK - none of the usual internal pain causing limping. My 2 middle toes on my left foot are battered, bruised and blistered and very senstive but only notice that when I walk into something. The following day I can walk normally, no limping at all.
One thing I notcied during the run was my hr was occasionally showing 180+, same as my half marathon, and I worked out that it was the saftey pins holding my number on my t-shirt - the two top ones are right over the hr strap. When I readjusted the reading looked much more correct (but during the course of the run things moved so the hr graph is occasionally wrong.
Update: 4 days later I went for a run, 3 miles in my fourth quickest time ever, so I'd say fully receovered! (apart from my toes! huge blisters under three of my middle toes were causing lots of pain for several days until they were popped and squeezed out several times)
Update: 4 weeks later the toe nail on my second largest toe on my left foot has come off. There appears to be a new nail underneath. Didnt really hurt. |
| Road - Around home - 20120409 around home 6 miles |
09 Apr 12 09:14 |
48:29 |
6.083 |
7.53 |
7:58 |
153 |
161 |
7:51 |
103 | |
7:51 7:58 7:58 8:04 7:58 8:00 7:57 |
Nike Vomero+ 5 |
'Marathon pace' again - 9 degrees but constant rain made it quite cool. Wore rab vaporrise top and was comfortable after the first mile (cold hands) and though the top wetted out very quickly I didnt feel damp inside and at the end of the run the inside was dry (apart from the arm cuffs). Higher average hr than last night even though pretty much the same run (just longer) |
| Road - Around home - 20120408 around home 3 miles |
08 Apr 12 20:16 |
25:55 |
3.249 |
7.52 |
7:59 |
150 |
160 |
7:56 |
59 | |
8:01 7:56 7:57 8:09 |
Nike Vomero+ 5 |
'Marathon pace' - nice and easy |
| Road - Around home - 20120331 Run to Cardiff Bay and back plus some |
31 Mar 12 07:17 |
2:47:43 |
20.022 |
7.16 |
8:23 |
151 |
162 |
7:23 |
300 | |
7:46 7:23 7:40 7:40 7:41 7:51 7:42 7:57 8:03 7:49 7:55 8:14 8:20 8:16 8:36 8:50 9:08 9:25 10:35 10:36 14:55 |
Nike Vomero+ 5 |
Started off too fast! Covered a half marathon distance just 3 minutes slower than my best half marathon, but after 15 miles I started to struggle, and by mile 19 had slowed down so much I was barely faster than walking. I had intended to run 22 miles today, but after 20 I couldnt run anymore so gave up and walked home. |
| Road - Commute - To work - 3.6 miles - 20120326 To work |
26 Mar 12 07:11 |
29:27 |
3.632 |
7.40 |
8:07 |
149 |
163 |
7:39 |
62 | |
8:55 7:53 7:39 7:53 |
Nike Vomero+ 5 |
|
| Road - Commute - From work - 3.6 miles - 20120323 From work |
23 Mar 12 17:21 |
28:42 |
3.622 |
7.57 |
7:55 |
154 |
166 |
7:46 |
77 | |
8:00 7:46 7:52 8:09 |
Nike Vomero+ 5 |
|
| Road - Around home - 20120318 Run to Cardiff Bay and back |
18 Mar 12 06:58 |
2:38:51 |
18.724 |
7.07 |
8:29 |
150 |
161 |
8:10 |
299 | |
9:06 8:26 8:32 8:39 8:37 8:30 8:39 8:27 8:17 8:10 8:22 8:24 8:23 8:32 8:23 8:41 8:17 8:17 8:32 |
Nike Vomero+ 5 |
An easy paced 18 miler... I'd intended to go no faster than 8 min/mile but it turned out much slower than that. Heart rate hovered around 150 all the way round so pretty consistent. Not a hard run, just long! 3 degrees when I left so I wore shorts and the Rab vapor rise top. Didnt overheat too much as the day warmed up, but did get sweaty and after 10 miles or so started getting sore patches from the top rubbing below and behind my arm pits, just from swinging my arms I think. Nipples took a beating too.
I took 2 litres of water and drank it all by mile 17, and took 18 jelly babies and chomp or two, and ate all but two jelly babies and one chomp. Never felt like I was short of energy, never flet like stopping. Could easily have done more (have a 22 miler planned in two weeks).
Right foot was a bit sore all the way round. Knee pains came and went. My second biggest toe on my left foot started hurting after ten miles or so and kept hurting for the rest of the run - big blood blister under the nail now.
Could walk fine after the run, and the next morning have sore legs and feet but nothing too bad, much less pain than after the half marathon 2 weeks ago. |
| Road - Around home - 20120314 around home 3 miles |
14 Mar 12 20:22 |
24:58 |
3.180 |
7.64 |
7:51 |
0 |
0 |
7:33 |
55 | |
8:01 7:33 7:58 7:56 |
Nike Vomero+ 5 |
A moderate 3 miles after being stuck in a car most of the day - first run since my half marathon 10 or so days ago - felt fine |
| Road - Races - 20120304 Llanelli Half Marathon |
04 Mar 12 09:09 |
1:38:48 |
13.044 |
7.92 |
7:34 |
193 |
228 |
7:26 |
144 | |
7:45 7:33 7:35 7:31 7:34 7:35 7:26 7:29 7:27 7:26 7:35 7:45 7:50 6:52 |
Nike Vomero+ 5 |
First official half marathon and very pleased with my time. Official chip time was 1:38:52, 328th out of 1545 timed finishers (supposedly there were 2500 runners, but I can believe 1000 didnt finish?).
Was hoping to run @ 8 min/mile so do the run in 1:45, but after getting through the crowds for the first mile I setlled into a reasonably compfortable pace of about 7:30 and managed to maintain that all the way round. The final 2 miles were slower as they were heading back from a turn around point and directly into quite a headwind (which I hadnt felt so much at the start of the race and which must have help alot for the 5 or so miles heading east along the sea front).
It was cold (about 5 or 6 C), windy and very occasionally rainy. I wore shorts and t-shirt, and took my running rucsac with water, 13 jelly babies, mini chomp bar, rain jacket and spare gps in (so similar to my long run two weeks ago). I carried 1.3 litres of water but only drank perhaps two thirds of it. I was never hot, didnt sweat a great deal, exposed flesh was chilly when running into the wind. Never got hungry, no stitches or cramps and never felt like I was running out of energy.
I took 2 200mg ibuprofen half an hour before the run, and 2 more just before the start, and had no pain at all from my right knee (which had forced me to stop 1 mile into a 4 mile run 5 days earlier, hence the painkillers). My left leg and foot were find all the way round, but my right foot started to hurt after a few miles and hurt the rest of the way round. It hurts to walk properly on it now but otherwise apart from aching legs the following day I feel pretty good.
Running with so many other runners made it easier and less tedious than running on my own. I did end up targetting runners ahead of me and tried to get past them, but really my mile times were pretty consistent. I could have gone a little quicker but not much, probably 95% effort.
Unfortunately my heart rate strap went wrong. There's no way my hr was in the 200's, so the whole hr plot and stats are wrong, but perhaps the overall shape of the graph is indicative of effort, I really dont know. Its the second ime I've noticed crazy numbers (the other being my failed run a few days earlier, and both since I changed the battery in the strap just-in-case the battery was low... I'll try a new battery.
Update: By the following Thursday all muscle aches have gone (I'd had a really quite sore left calf when walking on Tuesday/Wednesday, and even my shoulders were sore on Mon/Tue (must not have been running 'relaxed')) - Onlt thing thats hurting now is my right foot (as usual) - still cant step on it properly, very painful to do that, so I'm walking on the side of my foot but hardly noticeable really) |
| Road - Around home - 20120221 Run - Around home 13 hilly miles |
21 Feb 12 09:20 |
1:52:29 |
13.394 |
7.14 |
8:24 |
160 |
173 |
7:52 |
297 | |
8:28 7:52 8:03 8:12 8:51 8:23 8:50 8:01 8:30 8:32 8:22 8:38 8:25 8:32 |
Nike Vomero+ 5 |
First half-marathon! I'd planned a 12 mile route but near the end I thought I might as well get a half marathon time, so for the last mile or two I took the flat option of heading to and going round the Lake rather than up and over Cyncoed hill. A tough run, not helped by all the hills. I was expecting some of them but the first mile really hurt. Awkward route finding through underpasses and crossing roads multiple times too - it didnt allow for a comfortable pace.
I'd settled into the run after the first 3 or 4 miles, and I was expecting the hills down into Rumney and back out, but had underestimated the hill up to Pontprenau (even though we'd walked it with the boys the day before!). My kneeds started hurting due to the ups and downs, and the last 2-3 miles were a real slog, but I could have kept plodding along round the lake if I'd had too, so I wasnt worn out.
It was about 8 degrees, overcast with the odd drizzle, and a bit of a wind. I wore t-shirt and shorts and while I wasnt 'cold' I never overheated either. I took the camelback octane lr, with 1200mm water (100 for each planned mile) and ran out just as I finshed the run (could have done with more). I took my usual jelly baby per mile, and even had a mini chomp bar at mile 10. No stitches, cramps etc. No nipple pain during or after the run. I had energy at the end of the run, but my legs were worn out and both feet really quote sore. My blister on my middle toe of left foot was acutely sore, and my whole right foot was sore.
The following day I'm not limping as long as I walk carefully, so not as bad as its been before. Aching legs and feet though.
One week later I ran home from work (Tuesday evening), but after a little over a mile my right knee and foot were hurting so much I had to walk the rest of the way home! Not looking too good for Sundays Llanelli half marathon... |
| Road - Around home - 20120212 Roath Lake (6 miles) |
12 Feb 12 08:38 |
50:55 |
6.578 |
7.75 |
7:44 |
163 |
182 |
7:28 |
118 | |
7:53 7:30 7:28 7:47 7:46 7:59 7:50 |
Nike Vomero+ 5 |
A good run. I'd taken nearly two weeks off since the last long/fast run (apart from a quick 2 miler on thursday to check my new shoes) so my feet were in good shape (no pain at all in right foot, a tiny odd twinge in my left foot). I felt a little discomfort in my right foot during the run but nothing like previously. I coul walk without limping straight after the run and have had little pain in either foot since (the right foot still isnt 100% but its getting there). I've done two fast 1.4 mile walks during this week and though I can feel something in my right foot its barely 'pain'. I think a new rule is to have one day off per mile run, and see how it goes.
The last hill on the run was a really killer, with a very high hr! |
| Road - Park Runs - Cardiff - 20120128 Cardiff Park run |
28 Jan 12 09:02 |
21:29 |
3.098 |
8.65 |
6:56 |
172 |
186 |
6:51 |
44 | |
6:51 6:59 7:00 6:29 |
Nike Vomero+ 5 |
Stumbled across this free, weekly, 5km timed event in Bute park so went along today. Haven't ran since my 10miler last Sunday, my right foot was still very sore before todays run, so I took 2 ibuprofen and triedmy best.
Weather was 0C again, with the odd patch of ice on the path, but bright clear skies. I positioned myself about the middle of the pack, but as soon as we started running I had to overtake quite a few people who held me up, probably for the first 4-5 minutes, before I got some clear space and was running with like-paced runners. I ran quite hard, but could have run faster at the start. By the end I was giving it just about all I had and couldnt have run any faster. Several people overtook me rin the last 100m or so, but I think they had saved some for the end rather than me slowing down...
My fastest 3miler/5km time so happy with that, I had hoped to do 7min/mile and just managed it. I'll try again in February and hope to take 30 seconds off the time...
After the run my right foot is very sore again, my left foot seems fine (sore, but not badly), and my left knee is fine (I didnt feel a thing from my knee during therun) - so just my right foot to fix now. |
| Road - Around home - 20120122 around home 10 miles |
22 Jan 12 08:30 |
1:24:09 |
10.291 |
7.34 |
8:11 |
156 |
167 |
7:40 |
117 | |
8:23 8:23 8:24 8:28 8:18 8:23 8:06 7:56 7:40 7:45 8:08 |
Nike Vomero+ 5 |
I set off at a much slower speed today, aiming for a 8:30 pace / 150-155 hr. The first 7 miles were really quite consistent, and quite easy, so I sped up for the last three to see how much I had 'to spare'. I think my next long run (probably 12 miles) I'll aim for 8:00 pace and see if I can sustain that all the way.
Much warmer than last week (9c) though there was a cold wind blowing. I wore my old hh leggings, Nike shorts, and just the vapour rise top. Was comfortable for the first 7 miles, but got quite hot when I sped up for the last few miles. I wore my black and grey bridgedale thin socks and didnt suffer any blisters or discomfort from my foot skin. Sore nips afterwards.
I took 1 litre of water and drank it all during the run. I managed to eat all 10 jelly babies during the run too (one a mile) - it was easier to chew at the slower pace than last week.
My feet however... ruined! The right one was still quite sore even before the run (the left foot was just about pain free). They both hurt just about all the way roun,d getting worse and worse. Not bad enough to make me stop, but I wonder how many more miles they can take before that is the case. After the run I stayed on my feet for most of the day and they weren't too bad, but if I sat down for more than a few minutes when I stand up they are very sore.
Worringly my left knee is also quite sore the following day too, quite notable when cycling to work.
5 days later (friday): Left knee twinges come and go. Left foot is much better, can walk normally on it most of the time, just the occasional twinge. Right foot however is still very sore. I cant walk on it normally and limp every step. |
| Road - Commute - From work - 3.6 miles - 20120117 From work |
17 Jan 12 17:10 |
31:05 |
3.659 |
7.06 |
8:30 |
149 |
158 |
8:11 |
76 | |
8:11 8:19 8:37 9:04 |
Nike Vomero+ 5 |
I still had sore feet from Saturdays run but wanted to get a short easy paced run in so ran home tonight. I'm quite bunged up with a head cold, sore throat etc so not feeling 100% but I kept my hr at or below 150, regardless of pace. The run was much easier than Saturdays, but then it was also much shorter and much slower paced. I wore my work rucsac to bring some stuff home and found it rubbed quite a lot which was a bit uncomfortable.
Feet were sore afterwards, and are still sore the next day... |
| Road - Around home - 20120114 around home 8 miles |
14 Jan 12 08:28 |
1:03:18 |
8.448 |
8.01 |
7:30 |
167 |
174 |
7:19 |
98 | |
7:32 7:22 7:19 7:27 7:20 7:33 7:32 7:43 7:50 |
Nike Vomero+ 5 |
A tough run - I was aiming for 8 miles in 1 hour, and only just managed it! I did go the wrong way under the first underpass and had to turn around, and there were a couple of gates that I had to go through, so my true running pace was slightly quicker (probably only 2 or 3 seconds a mile). The air temperature was 0C, there was a hard frost on eveything and the odd puddle I came across was frozen. The first 4 miles were fine, the next two were hard (to keep the pace at 7:30), the last was very hard. I ran the extra half mile just to be sure I'd done a true 8 miles, but I honestly couldn't have run much more, at least not at that pace.
I wore mt HH Freeze leggings and Nike shorts, my blue Regatta running t-shirt and Rab Vaporise top, and thin cycling gloves and windproof under-helmet cycling skull cap. My legs were comfortable, but though I didnt feel hot during the run I sweated alot under the Rab top - when I got back my t-shirt was totally soaked through. The gloves and hat definately helped keep my head and hands warm. No sore nipples this time.
I wore my new Camelback Octane LR rucsac for the first time today. I took 1 litre of water, 8 jellybabies (1 per mile) and two Nakd choco bars. I had intended to eat a jellybaby a mile, with a nakd bar after 4 and 8 miles, drinking a little but often. In the end just eating the jellybabies was quite a struggle, I really had to concentrate on chewing as I was breathing so hard it was quite tricky and easy not to. I didnt eat the nakd bar until I'd finished the run and waks walking back. I did take a mouthful of water every half mile or so but even that was hard work. I drank alot when I was walking back but still brought home maybe half a litre. It really is hard to eat/drink when you're running hard. The rucsac itself was very comfortable, it didnt bounce arround and didnt rub anywhere. The hip belt pockets are a bit far back really, it'd be better if they were closer to the front.
When I set off my right foot was a bit sore, so I'd taken two ibuprofen earlier (my right foot had started to hurt after my short run down to the pool over a week ago, and if anything had been getting worse each day - an exact repeat of my left foot issues before and over christmas (my left foot was absolutely pain free during the run today, though now in the evening its started to hurt, but not as abd as my right foot.
After the run I noticed a big blood blister on the left foot, on the lumpy bit behind the big toe. I hadn't noticed any pain at all during the run, and have never had a hint of a blister before, but now its there and its a little sore when I walk on it. I suspect my sock had perhaps rucked up in that area?
As a note: the loop I was running was almost perfectly flat, but I could tell I was slowing down as I came to the end of the loop - and the gps track shows a very slight height gain, but nothing really.
Update: the next day both feet are sore, the right one very sore. My whole legs are quite sore too. |
| Road - short local - 20120105 from pool |
05 Jan 12 20:44 |
05:39 |
0.701 |
7.44 |
8:04 |
160 |
164 |
0 |
19 | |
8:04 |
Nike Vomero+ 5 |
Run home after swimming 50 lengths - definately quite tired by then... and no towel to dry off after the swim so a bit chilly too |
| Road - short local - 20120105 to pool |
05 Jan 12 20:05 |
06:49 |
0.883 |
7.77 |
7:43 |
151 |
162 |
0 |
19 | |
7:43 |
Nike Vomero+ 5 |
I ran to the local pool, wearing swim shorts and running top, carrying just my goggles and some money. For some reason I went the slightly longer, much hillier way than I should have! |
| Road - Other - 20120104 Newport |
04 Jan 12 16:32 |
25:02 |
3.288 |
7.88 |
7:37 |
163 |
171 |
7:26 |
33 | |
7:50 7:26 7:34 7:34 |
Nike Vomero+ 5 |
Had to pick the car up from a garage (wheel balance & alignment) so ran from the train station. Very windy, some rain. I didnt know where I was going and went down some wrong paths to get across roads, and over bridges etc, so true running pace was quite a few seconds quicker than recorded (maybe 7:25?). Also wore my blue Vaude rucsac with some clothes in, which felt fine. Left foot had some discomfort but nothing like the pain over a few weeks ago, it really seems like its fixed... |
| Road - Other - 20120101 Boscombe Pier |
01 Jan 12 07:58 |
55:16 |
7.155 |
7.77 |
7:43 |
170 |
180 |
7:26 |
135 | |
7:32 7:26 7:32 8:01 7:59 7:41 7:57 7:06 |
Nike Vomero+ 5 |
Longest run yet. Tough - highest average hr too. I planned the route on the web and followed it on my phone, so in a couple of places I had to slow down while I worked out where to go. The zigzags down to the beach were very slow, and trying to get out of jp morgans car park at the end of the run was a mess, so my real run speed was probably a few seconds per mile faster than shown. A good speed which If I can keep up I'll be happy. I was tired at the end of the run, but could quite easily have carried on running, I also tried eating a banana after 3 miles or so, but was breathing so hard that it wook quite a while and I threw some of it away. Need to practice eating more...
I took two ibuprofen shortly before setting off. My left foot hurt while running, but not as bad as last week with Ste, and strangely after the run I have almost no pain at all - it appears to be almost fixed! One day later I can walk perfectly on the foot with very little discomfort. My left calf is tight (expected really after doing my longest run yet), and my right knee is twinging (probably more from the ~700 mile of driving this week around the grandparents). Quite sore nipples after the run. |
| Road - Other - 20111224 Around dads |
24 Dec 11 09:04 |
45:17 |
6.047 |
8.01 |
7:29 |
169 |
182 |
6:53 |
109 | |
7:26 6:53 7:11 7:23 7:23 8:43 6:25 |
Nike Vomero+ 5 |
With Ste - we set off at a quick pace and after a mile or so the route was downhill into Royton, hence the very quick second mile. We then headed past Shaw and around Dunwood park but found the path was under consruction there and we had go cross country, very slippy wet mud on a steep bank, so that explains the much slower 6th mile (up until that point the average pace for 5.3 miles was 7:15, so very quick for me). Note that we finished before the sharp climb up Trent rd which would have returned us to our starting elevation, so this has to considered a downhill run.
I took two ibuprofen shortly before setting off. My left foot hurt all the way round, and it was very painful to walk afterwards, but a few days later the pain seems to come and go - sometimes I stand up from a chair and the pain in the foot is very bad, but other times I can walk almost normally - trapped nerve? Very sore nipples after the run.
20111228 - The pain in my left foot has been on and off the last few days. When I've been sitting down for a while and stand up it hurts a lot, but after a couple of tentative stepsits possible to walk almost normally, though I can still feel pain. So I went for another 1.4 mile walk at work, slightly slower than last time (though much lower average hr) and now an hour afterwards my left foot is very painful again! |
| Road - Around home - 20111206 - around home 1.5 miles |
06 Dec 11 18:18 |
11:56 |
1.592 |
8.00 |
7:30 |
154 |
164 |
7:34 |
29 | |
7:34 7:23 |
Nike Vomero+ 5 |
After my run on Sunday I had a sore left foot, and I knew it was still sore this evening before my run, but I thought I'd get away with just doing a short run - WRONG! Left foot is now very sore again, limping when I stand up out of a chair and walk... the pain from the ball of the foot has caused me to run wrong and now there is pain on the top of the foot and spreading up to the front of the lower leg... lesson: DONT RUN IF IN ANY DOUBT! I didnt mean to run fast (was aiming for 7:45 which is my target pace) but apart from my sore foot I felt really good and just wanted to run!
20111213 - A full week later with no running, and I've just been for a 1.4 mile walk around the park at work, in normal shoes. Left foot was fine when I set off, but after the walk the whole frontal area of my left foot, behind the toes, is aching, quite a lot! My walking pace was 14:37 (so just over 4 mph), average hr was 100... not good, not good at all! What have I dont to my left foot? An hour after my walk, when I stand up my left foot is very painful, limping while walking!!
20111219 - nearly another week gone by and still no running. Left foot is still sore, but not where it was sore last week... I walked home from a work night out on Friday night, so 4 miles, in big solid ksb walking shoes, and my left foot was sore again Saturday morning. It does seem better now (Monday) but if I sit and strain it left and right the whole ankle hurts. I think the ball of the foot (the original soreness two weeks ago) is getting better, but now all the other damage I've done while compensating for that pain is still reparing...
20111221 - Left foot is feeling much better; I do notice an ache and occasional twinge so its not fixed for sure, but better. I repeated my 1.4 mile walk around Bute park. A few seconds faster this time but pretty much comparable (notably higher average hr (111 vs 100) though?). My left foot had a dull ache occasionally during the walk. A bit sore after the walk, but an hour later I can walk around with no issue, certinaly no limping, but I can tell the foot's been used today. So an improvement, but not fixed yet. |
| Road - Around home - 20111204 - around home 3 miles |
04 Dec 11 10:36 |
26:47 |
3.055 |
6.84 |
8:46 |
147 |
170 |
8:29 |
85 | |
8:46 9:04 8:29 8:44 |
Nike Vomero+ 5 |
3 miles... took a nakd bar and ate that after half a mile - took me nearly a mile to eat it! you cant breath and chew at the same time! Also found a little hill so did a couple of loops of that. Very slow run as my left foot is beginning to hurt again and I didnt want to make it worse befiore my run to work tomorrow... but it still hurts anyway |
| Road - Commute - From work - 3.6 miles - 20111201 From work |
01 Dec 11 17:20 |
28:21 |
3.628 |
7.68 |
7:49 |
150 |
164 |
7:43 |
52 | |
7:44 7:43 7:55 7:56 |
Nike Vomero+ 5 |
Seemingly didnt properly start the Garmin when I started running, and didnt notice for the first mile or so, hence the made up data point at the start... otherwise a normal run, but with more of a hint of pain in my left foot, which lingers now after the run too... |
| Road - Commute - To work - 3.6 miles - 20111129 To work |
29 Nov 11 07:20 |
28:54 |
3.689 |
7.66 |
7:50 |
151 |
166 |
7:36 |
60 | |
8:22 7:43 7:36 7:34 |
Nike Vomero+ 5 |
Hints of pain in left foot during the run (I think I overdid it on Sunday) but not too bad,. Feet a slight bit tender the following day. |
| Road - Around home - 20111127 - around home 2 miles |
27 Nov 11 08:50 |
15:05 |
2.097 |
8.34 |
7:12 |
165 |
180 |
7:10 |
55 | |
7:12 7:10 7:32 |
Nike Vomero+ 5 |
First 'Sunday' run - I'll add a mile a week from now on... Started off fine, quite fast but manageable, but the hill near the end was tough! |
| Road - Commute - From work - 3.6 miles - 20111124 From work |
24 Nov 11 17:09 |
27:42 |
3.650 |
7.91 |
7:35 |
156 |
168 |
7:22 |
75 | |
7:22 7:50 7:31 7:40 |
Nike Vomero+ 5 |
Another good run, no pain anywhere (slight tightening of both calves immediately after the run but nothing really). Had to stop at traffic lights for about 25 seconds (right at the start of the second mile) so without that this would have been my fastest commute yet) |
| Road - Commute - To work - 3.6 miles - 20111121 To work |
21 Nov 11 07:18 |
31:19 |
3.621 |
6.94 |
8:39 |
144 |
156 |
8:22 |
60 | |
9:10 8:22 8:27 8:35 |
Nike Vomero+ 5 |
Have had a head cold all weekend and still had it when I got up this morning, great green globs of gunk blocking nose and thoat, so I set off very slowly, intending to keep hr at 150, but in the end I ran so slowly the average hr was much lower than that! No feet/leg issues at all, and apart from feeling terrible it was a very easy run. |
| Road - Commute - From work - 3.6 miles - 20111117 From work |
17 Nov 11 17:19 |
27:16 |
3.647 |
8.03 |
7:29 |
155 |
173 |
7:20 |
74 | |
7:25 7:20 7:33 7:42 |
Nike Vomero+ 5 |
Nice run - good time and hr (no hold ups at any traffic lights at all), no pain anywhere during the run, feet were fine. Slight twinges in my left knee for half an hour after the run... |
| Road - Bute Park - 2 miles - 20111114 2 miles |
14 Nov 11 12:10 |
19:04 |
2.514 |
7.91 |
7:35 |
156 |
173 |
7:28 |
37 | |
7:43 7:28 7:34 |
Nike Vomero+ 5 |
Finally no problems with feet - we're back on! |
| Road - Bute Park - 1 mile - 20111110 1 mile |
11 Nov 11 11:59 |
09:30 |
1.293 |
8.17 |
7:21 |
160 |
177 |
7:26 |
18 | |
7:26 7:02 |
Nike Vomero+ 5 |
just a short one to cjeck my left foot isnt still sore - seems ok but I can feel something not quite right |
| Road - Bute Park - 1 mile - 20111111 1 mile |
10 Nov 11 12:13 |
09:59 |
1.294 |
7.78 |
7:43 |
154 |
162 |
7:48 |
18 | |
7:48 7:26 |
Nike Vomero+ 5 |
Left foot is definately getting better, but not 100% yet |
| Road - Bute Park - 1 mile - 20111107 1 mile |
07 Nov 11 12:07 |
08:36 |
1.059 |
7.39 |
8:07 |
151 |
189 |
8:24 |
18 | |
8:24 8:19 |
Nike Vomero+ 5 |
Now my left foot is still sore (on the outside edge, and moving around to the ankle) I didnt want to run 4 miles home and risk making it worse, so after moving Dan around I did a quick 1 miler in the park to see how the foot was - it still hurts! I could run 4 miles on it but I'd be out for a week+ then, so I'll try another mile in a few days...
(Not sure why the hr shoots up at the end, there is a slight hill at the end but nothing that should have caused that) |
| Road - Commute - To work - 3.6 miles - 20111103 To work |
03 Nov 11 07:20 |
27:00 |
3.613 |
8.03 |
7:28 |
159 |
171 |
7:14 |
60 | |
8:00 7:14 7:29 7:21 |
Nike Vomero+ 5 |
Both feet were pain free before the run, I could bound down stairs two or three at a time no problems, so I was looking forward tot his run after all the pain of the last few weeks especially in my right foot... Within second of starting running I could feel a pain in my left foot, and it got worse and worse the whole run. Absolutely no pain in my right foot though... Walking barefoot in the evening the left foot is now a bitpainful, still no probs in right foot.
The run was a few seconds quicker than recorded as I had to stop for maybe 15 seconds for traffic lights (during the 3rd mile), but even so the recorded time is my second fastest ever, pretty good! |
| Road - Commute - From work - 3.6 miles - 20111031 From work |
31 Oct 11 17:15 |
30:23 |
3.612 |
7.13 |
8:25 |
149 |
160 |
7:54 |
73 | |
9:01 7:54 8:12 8:43 |
Nike Vomero+ 5 |
After nearly a week off to let me right foot stop being sore I did a nice slow run today. A small amount of pain in both feet during the run but not bad at all. I could walk normally after the run too, with no pain the following day. |
| Road - Commute - From work - 4 miles - 20111020 From work |
20 Oct 11 17:28 |
32:01 |
3.978 |
7.46 |
8:03 |
156 |
166 |
7:38 |
82 | |
8:20 7:38 8:13 8:17 |
Nike Vomero+ 5 |
Very sore feet from start to finish (still sore from my 6 miler last Friday!). Top of my right foot, and my left ankle are very tender now after the run. |
| Road - Bute Park - 6 miles - 20111014 6 miles |
14 Oct 11 12:13 |
51:45 |
6.656 |
7.72 |
7:46 |
160 |
167 |
7:42 |
12 | |
7:46 7:52 7:42 7:49 7:47 7:45 7:42 |
Nike Vomero+ 5 |
First '10k' distance run - very pleased with the pace. I planned to try to run @ 8:00 min/mile, but it turned out a bit quicker than that, without having to really try, just plodded around (determined though). Ran the extra 0.5 mile or so to make it a 'half-a-half marathon...'.
My 10k time @ 7:44 pace was approx 48:05.
Worringly my feet were still sore from Monday/Tuesday commutes but not too bad. They just ached all the way round. Quite sore to walk now after the run.
Temp was about 15c and I didnt really overheat. |
| Road - Commute - To work - 4 miles - 20111011 To work |
11 Oct 11 07:19 |
30:57 |
4.050 |
7.85 |
7:39 |
159 |
172 |
7:22 |
50 | |
8:05 7:38 7:31 7:22 7:11 |
Nike Vomero+ 5 |
Quite sore feet from yesterdays run, felt sore all the way today too... |
| Road - Commute - From work - 4 miles - 20111010 From work |
10 Oct 11 17:12 |
31:58 |
4.039 |
7.58 |
7:55 |
158 |
170 |
7:43 |
50 | |
8:21 7:43 7:47 7:47 8:11 |
Nike Vomero+ 5 |
Quite sore feet, even though haven't run since last Friday. Also started getting a stitch after 2 miles then on and off for about a mile, quite uncomfortable. |
| Road - Commute - To work - 3.6 miles - 20111007 To work |
07 Oct 11 07:18 |
27:33 |
3.653 |
7.95 |
7:33 |
158 |
170 |
7:15 |
122 | |
8:14 7:22 7:15 7:12 |
Nike Vomero+ 5 |
Again sore feet from running home last night so the first mile was quite slow, but it picked up after that - good tough run. |
| Road - Commute - From work - 3.6 miles - 20111006 From work |
06 Oct 11 17:27 |
29:09 |
3.648 |
7.51 |
7:59 |
153 |
162 |
7:46 |
50 | |
7:46 8:19 7:49 8:07 |
Nike Vomero+ 5 |
I got caught by the traffic light again and had to wait 60 seconds before I could dash across the road. so the real pace would have been 17+ seconds faster than shown |
| Road - Commute - To work - 3.6 miles - 20111004 To work |
04 Oct 11 07:18 |
28:44 |
3.653 |
7.63 |
7:52 |
155 |
166 |
7:39 |
104 | |
8:28 7:39 7:40 7:36 |
Nike Vomero+ 5 |
Sore feet after running home yesterday, started off very gingerly but after a mile or so got into a bit of a rythm |
| Road - Commute - From work - 3.6 miles - 20111003 From work |
03 Oct 11 17:31 |
30:01 |
3.647 |
7.29 |
8:14 |
154 |
164 |
7:53 |
50 | |
7:53 8:36 7:59 8:35 |
Nike Vomero+ 5 |
A good time, but was actually even better - I had to stop at a traffic light for about 65 seconds, so could take 17 seconds off my pace. |
| Road - Commute - To work - 3.6 miles - 20110930 To work |
30 Sep 11 07:16 |
29:31 |
3.656 |
7.43 |
8:04 |
153 |
166 |
7:46 |
134 | |
8:50 7:53 7:46 7:40 |
Nike Vomero+ 5 |
Not a bad time considering I ran home from work last night... right foot quite sore during and after the run, I think thats why my first mile was so slow. |
| Road - Commute - From work - 3.6 miles - 20110929 From work |
29 Sep 11 17:20 |
31:52 |
3.639 |
6.85 |
8:45 |
151 |
158 |
8:16 |
50 | |
8:16 8:35 9:01 9:22 |
Nike Vomero+ 5 |
First run home from work. Very warm weather (25+). My slowest run ever! Possibly due to the weather, more likely due to the uphill trend all the way home. I did start out intending to keep my hr at 150, but to keep it that low I was going barely faster than walking pace, and by the end I couldn't have gone much faster anyway. |
| Road - Commute - To work - 3.6 miles - 20110928 To work |
28 Sep 11 07:22 |
28:35 |
3.674 |
7.71 |
7:47 |
154 |
168 |
7:38 |
90 | |
8:10 7:38 7:39 7:38 |
Nike Vomero+ 5 |
Tough run, very warm. I think I had me right trainer too tight and now the top of my right foot is quite sore... Also lost about 15-20 seconds stopping for traffic. |
| Road - Commute - To work - 3.6 miles - 20110926 To work |
26 Sep 11 07:24 |
29:00 |
3.664 |
7.58 |
7:55 |
154 |
169 |
7:43 |
88 | |
8:31 7:46 7:43 7:32 |
Nike Vomero+ 5 |
A good run considering it came straight after a weekend mtb in the Lakes |
| Road - Commute - To work - 3.6 miles - 20110923 To work |
23 Sep 11 06:22 |
27:53 |
3.663 |
7.88 |
7:37 |
157 |
167 |
7:27 |
89 | |
8:03 7:30 7:27 7:21 |
Nike Vomero+ 5 |
A quick run with no stopping at lights etc - this is going to be a tough time to beat! Right foot slightly sore after the run but nothing major |
| Road - Commute - To work - 3.6 miles - 20110921 To work |
21 Sep 11 07:16 |
28:06 |
3.643 |
7.78 |
7:43 |
160 |
170 |
7:35 |
93 | |
8:07 7:35 7:36 7:27 |
Nike Vomero+ 5 |
Slightly sore right foot half way through the run, and I've noticed my right calf feels a bit tight after the run... |
| Road - Commute - To work - 3.6 miles - 20110919 To work |
19 Sep 11 07:07 |
28:55 |
3.630 |
7.53 |
7:58 |
154 |
166 |
7:42 |
107 | |
8:37 7:48 7:42 7:37 |
Nike Vomero+ 5 |
No issues |
| Road - Commute - To work - 3.6 miles - 20110916 To work |
16 Sep 11 07:11 |
29:17 |
3.661 |
7.50 |
8:00 |
157 |
167 |
7:47 |
125 | |
8:21 7:47 7:52 7:59 |
Nike Vomero+ 5 |
No problems, a nice run (note that had to stop at a pair of traffic lights for a total of around 20 seconds, so true speed is a few seconds per minute faster than shown, perhaps I need to implement an 'auto-pause' feature to account for this in future...?) |
| Road - Commute - To work - 3.6 miles - 20110913 To work |
13 Sep 11 07:11 |
28:58 |
3.559 |
7.37 |
8:08 |
154 |
162 |
7:59 |
110 | |
8:38 8:04 7:59 8:09 |
Nike Vomero+ 5 |
First run to work. Just ran at a comfortable pace, easy breathing all the way - not a bad time (but the elevation graph does show its predominantly downhill which may explain it).
(I had my home coords boundary a bit high so lost about a 10th of a mile off the start of the run, the next one should be more accurate) |
| Road - Pembrokeshire - 20110909 Pembrokeshire |
09 Sep 11 08:03 |
25:14 |
3.201 |
7.61 |
7:53 |
158 |
171 |
7:26 |
80 | |
8:31 7:43 7:26 7:45 |
Nike Vomero+ 5 |
Just ran it at a comfortable speed. The uphill at the start really kills the first mile speed, but the second mile (alot of downhill) really makes up for it |
| Road - Pembrokeshire - 20110907 Pembrokeshire |
07 Sep 11 08:42 |
26:02 |
3.191 |
7.35 |
8:10 |
150 |
158 |
7:57 |
80 | |
8:25 7:57 8:06 8:14 |
Nike Vomero+ 5 |
Kept my hr at approx 150, nice and easy |
| Road - Pembrokeshire - 20110905 Pembrokeshire |
05 Sep 11 08:16 |
23:54 |
3.190 |
8.01 |
7:30 |
161 |
173 |
7:22 |
80 | |
7:44 7:26 7:22 7:10 |
Nike Vomero+ 5 |
A hard fast run, good speed! |
| Road - Bute Park - 3 miles - 20110901 3 miles |
01 Sep 11 13:15 |
28:06 |
3.329 |
7.11 |
8:26 |
155 |
179 |
6:42 |
76 | |
8:43 6:42 9:26 9:49 |
Nike Vomero+ 5 |
Decided to try a 'fast mile', so to warm up did 1 mile @ 150hr, then ran 1 mile as fast as I could, then finished with a mile @ 150hr. The first mile was really very slow, the fast mile is the fastest I've ever done @ 6:42 but I'm a little dissapointed with that as it was very hard to keep the pace up for the full mile, breathing very hard and pouring with sweat, and its not so much faster than my previous best (7:01) and that was during a run where I did 2 miles at 7:03 average and the 3rd mile brought the average up to 7:11 (avg hr was 165 though, compared to 155 today). Todays avg pace of 8:26 is very slow, but thats down to me keeping my avg hr at 150, which after the fast mile meant going barely faster than walking pace. |
| Road - Bute Park - 5 miles - 20110830 5 miles |
30 Aug 11 13:10 |
39:50 |
5.048 |
7.60 |
7:53 |
159 |
168 |
7:48 |
12 | |
7:56 7:48 7:59 7:54 7:51 7:26 |
Nike Vomero+ 5 |
First 5 miler... no problems. I ran at a comfortable pace, not fast but not slow, and just kept plodding away. Nothing hurt before, during or even a day after the run so definate progress now. |
| Road - Bute Park - 3 miles - 20110825 3 miles |
25 Aug 11 13:26 |
26:21 |
3.045 |
6.93 |
8:39 |
150 |
160 |
8:16 |
101 | |
8:16 8:49 8:51 9:46 |
Nike Vomero+ 5 |
I've got a big ride at Coniston on Saturday, so thought I'd do a nice eay couple of miles today so I didnt overdo or hurt anything. I decided to try to keep my heart rate at or below 150, which was surprisingly hard, had to 'run' really quite slowly... Got the average for the run to exactly 150 which is great. No pain, no probs. Slowest pace ever, but also lowest hr, which is what I set out to achieve. - Mad for the next one now! |
| Road - Bute Park - 3 miles - 20110823 3 miles |
23 Aug 11 13:27 |
22:05 |
3.073 |
8.35 |
7:11 |
165 |
175 |
7:01 |
73 | |
7:04 7:01 7:27 7:36 |
Nike Vomero+ 5 |
After nearly a week with no running I set off intending to do an easy 2 miles... but I felt good and after a few minutes my pace was well under 7:30, so I thought I'd give it a go and see if I could keep the pace up. The first mile was relatively easy, and at 7:04 was very fast, but the second mile was really beginning to get hard (heavy breathing). 7:01 is a very fast time for me, (7:21 being my previous best) and the average for the two miles was 7:03, easily 20 seconds a mile faster than my previous best average for that distance. Had to slow down after 2 miles though, but rather than walk I kept running and after half a mile (when I'd recovered a little) I picked the pace back up, for a very decent average for the 3 miles.
Twinges in my right knee at the start but nothing else. No foot pain at all. A good run |
| Road - Bute Park - 3 miles - 20110817 3.0 miles |
17 Aug 11 13:17 |
22:43 |
3.028 |
8.00 |
7:30 |
163 |
174 |
7:25 |
7 | |
7:31 7:25 7:34 7:13 |
Nike Vomero+ 5 |
After a few days off to try to left my left foot get better (it was still sore before the run, but I can walk nearly normally) I was itching for a run... was going to take it easy and maybe do 2 or 3 miles, but ended up doing a fast run, and trying a little 'fartlek'... At 0.5, 1.5 and 2.5 miles I ran literally as fast as I could for 100 paces (so perhaps 0.1 of a mile?). Doesnt sound like much but it was very hard, and after the 100 paces I was battered with a very high heart rate which took a fair while to retrun to normal for my normal running pace.
Left foot was mostly ok during the run, just the odd twinge. No other twinges at all really. |
| Road - Bute Park - 2 miles - 20110812 2 miles |
12 Aug 11 13:09 |
17:17 |
2.033 |
7.06 |
8:30 |
151 |
156 |
8:22 |
69 | |
8:22 8:35 10:18 |
Nike Vomero+ 5 |
(didnt run yesterday as it was chucking down, and I thought an extra day might help my sore foot and knee).
Only did 2 miles today as my left foot (top of) and right knee were both really quite sore - maybe I overdid my record run on Monday? Didnt feel well at all really during the run so cut it short. Nice low hr, but very slow - not a good run at all!
|
| Road - Bute Park - 3 miles - 20110704 3.0 miles |
04 Jul 11 13:07 |
23:45 |
3.042 |
7.69 |
7:48 |
161 |
173 |
7:45 |
110 | |
7:45 7:49 7:52 7:39 |
Nike Vomero+ 5 |
No pain, no probs, just hard work after the weekend mountain biking, and bloody hot weather too!
Update: I cycled home on Monday evening as normal and noticed no pain or problems at all. On Tuesday morning though, getting out of bed I noticed my left leg was sore, around the knee and behind the calf (not the same niggly pain I'd previously felt specifically in the knee itself). For the rest of the week whenever I got up from a chair my left leg was really quite sore. A few paces and it subdued, but I walked around Bute park each lunchtime for the rest of the week and there is a definate pain when walking, on every swing of the left leg. I decided not to run on Thursday to try to let it fix itsself... How did it get sore? Why didnt it hurt on Monday's run?! Wierd! |
| Road - Bute Park - 3 miles - 20110630 3.0 miles |
30 Jun 11 13:07 |
23:25 |
3.035 |
7.78 |
7:43 |
167 |
173 |
7:41 |
10 | |
7:43 7:41 7:44 8:00 |
Nike Vomero+ 5 |
Another tough but fast run, similar to last Thursday (though not quite as hard I'd say). No problems with ankles, knees or anything. No hint of a stitch at any point either (seem to remember a slight hint near the end for the last two runs maybe). |
| Road - Bute Park - 3 miles - 20110627 3.0 miles |
27 Jun 11 13:08 |
24:07 |
3.038 |
7.56 |
7:56 |
160 |
175 |
7:42 |
75 | |
8:04 7:59 7:42 10:10 |
Nike Vomero+ 5 |
Much easier run than the last, reflected in the average hr and the slower time, but still a good time! No knee issue at all, left ankle was fine too. The right ankle started hurting towards the end of the run and afterwards is aching, but nothing like a few weeks ago. I can walk normally on the left leg and nearly normal on the right, the afternoon after the run. |
| Road - Bute Park - 3 miles - 20110623 3.0 miles |
23 Jun 11 13:05 |
23:30 |
2.987 |
7.63 |
7:52 |
168 |
176 |
7:46 |
6 | |
7:53 7:46 7:56 |
Nike Vomero+ 5 |
Left knee was twinging when I set off but that soon went away. My right ankle was noticably sore all the way round, but the left was OK (I could feel it, but it wasnt sore as such). After the first mile my time was 7:55 so I knew it was a fast one, the second mile was even quicker and I started suspecting the gps was out again, but in the end it was my fastest ever time. Tough though, very heavy breathing and sweating like crazy.
(Went for a longer walk after the run to cool down more too)
At work afterwards my right ankle has tightened up and is quite sore when walking again - so much for progress... |
| Road - Bute Park - 3 miles - 20110620 3.0 miles |
20 Jun 11 13:12 |
24:38 |
3.052 |
7.43 |
8:04 |
161 |
167 |
7:56 |
72 | |
8:09 7:56 8:09 7:48 |
Nike Vomero+ 5 |
Nothing sore before the run, ankles (and left knee) were fine during the run, and I could walk almost normally at work after the run - progress! |
| Road - Bute Park - 3 miles - 20110616 3.0 miles |
16 Jun 11 13:11 |
25:13 |
3.106 |
7.39 |
8:07 |
161 |
169 |
7:58 |
101 | |
8:07 8:14 7:58 8:31 |
Nike Vomero+ 5 |
Ankles/achilee weren't really sore for the start of the run, but did start hurting half way round or so, so perhaps they're getting used to it? My left knee was twinging when I started but that faded after the first mile.
Note that the gps trace for this run is a bit off, especially the leg back down after turning left after the Black weir bridge crossing. The previous days run was identical and the gps trace seems much more accurate, so I disregarded the 3.12 miles distance from this run and manually updated the stats file to use the distance from the previous run. |
| Road - Bute Park - 3 miles - 20110613 3.0 miles |
13 Jun 11 13:11 |
24:38 |
3.011 |
7.33 |
8:11 |
163 |
170 |
8:02 |
124 | |
8:02 8:17 8:13 8:29 |
Nike Vomero+ 5 |
Increased my distance from 2.66 miles to 3.0 miles after running two 3.2 mile road runs while camping near St David's last week. Intend to do 10 runs of this (2 * 5 weeks) and then increase distance again).
High average hr for the run, but good pace too (quickest so far)
The next day and until the next run on Thursday my right ankle/achilees was sore, and had twinges in my left knee too! |
| Road - Pembrokeshire - 20110609 Pembrokeshire |
09 Jun 11 06:45 |
26:28 |
3.186 |
7.22 |
8:18 |
159 |
168 |
8:13 |
80 | |
8:28 8:13 8:19 7:53 |
Nike Vomero+ 5 |
|
| Road - Pembrokeshire - 20110606 Pembrokeshire |
06 Jun 11 06:58 |
26:55 |
3.196 |
7.13 |
8:25 |
156 |
167 |
8:19 |
80 | |
8:36 8:24 8:19 8:13 |
Nike Vomero+ 5 |
|
| Road - Bute Park - 2 miles - 20110603 Bute Park |
03 Jun 11 13:07 |
22:42 |
2.650 |
7.00 |
8:34 |
165 |
175 |
8:24 |
77 | |
8:47 8:24 8:30 |
Nike Vomero+ 5 |
Both achilles heels sore from the previous run, now very sore! Pretty consistent time compared to previous run though (despite it feeling very slow when I started due to sore ankles).
I haven't had a stitch for years but was just beginning to get one for the last 100 meters of today's run, not sure why... |
| Road - Bute Park - 2 miles - 20110531 Bute Park |
31 May 11 13:13 |
22:47 |
2.653 |
6.99 |
8:35 |
162 |
169 |
8:25 |
8 | |
8:42 8:25 8:40 |
Nike Vomero+ 5 |
Ankles were fine, just the achillees tendon in both legs felt sre, especially at the end of the run |
| Road - Bute Park - 2 miles - 20110518 Bute Park |
18 May 11 13:08 |
22:29 |
2.687 |
7.17 |
8:22 |
160 |
172 |
8:17 |
71 | |
8:17 8:32 8:15 |
Nike Vomero+ 5 |
Ankles hurt as soon as I started this run, and afterwards my right ankle hurt for nearly two weeks, hence the time gap before my next run |
| Road - Bute Park - 2 miles - 20110516 Bute Park |
16 May 11 13:15 |
21:43 |
2.665 |
7.36 |
8:09 |
162 |
171 |
8:03 |
4 | |
8:17 8:03 8:06 |
Nike Vomero+ 5 |
|
| Road - Bute Park - 2 miles - 20110512 Bute Park |
12 May 11 13:08 |
22:10 |
2.657 |
7.19 |
8:21 |
160 |
169 |
8:15 |
7 | |
8:15 8:21 8:27 |
Nike Vomero+ 5 |
First run wearing new Nike Vomero shoes - very comfy, soft, and quiet compared to the ones I wore on my first run |
