Happy with that!

Cold and windy. In new A6's

Not easy but all good

All good

Freezing cold. GPS went very wrong at the start and again after the turn around - but I'm pretty sure the overall distance and time are pretty correct

Hard, especially the hilly bits and into the wind

tough, but happy with pace. No probs with dodgy foot

Good run, very happy with pace, wasn't expecting it to be that quick, felt good

Forgot my hr strap

 Easy run, kept my hr around 150, but had to made sure I went slow enough.

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!

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

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.

The plan was to break 40 minutes, so run consistently at 6:25 min/mile. I managed the first two but simply couldnt maintain that pace any longer. Both legs and breathing weren't up to it. I had to work hard to get the time I did (41:11 10k).

I got up, had a nakd bar and a SIS Go gel and a small glass of oj. Took 19 minutes getting to work on the bike, nice and relaxed, and had 10 minutes in the office before the run, so should have been warmed up but not tired. Also was in bed at 9 last night and got up at 6, but not a perfect nights sleep. The first mile was OK but initially the pace was a little low so I speeded up to get 6:24. The second mile was tough, only just managed to get 6:25, and knew then that it wasnt happening. I plodded on as quickly as I could but was annoyed - I'd ran a 19:29 5k on Saturday so at least expected to duplicate that, but didnt even get a 20 min 5k.

Absolutely dripping when I finished, but never really felt super hot while running.

Easyish run today (with Olympic event in Bedford this coming Sunday). I did kind of plan to to 7, 6:30 pairs, but very quickly realised that wasnt a good idea, so stuc to 7:30, 7 pairs, and managed it easily. The last mile I just wanted to be 6:30 or under so did push that one. No problems, no sickness feelings (even on the last mile). All good, but noticably higher hr than recent for this distance...

After last weeks fast 10k time and with the mubles tri coming up on Saturday I instead planned to run 7, 6:30, 7, 6:30, 7, 6:30, but near the end of the 4th mile as I ran up a short hill I again felt quite sick (just like at end of the 10k last week) and had to slow down. Then on the final mile every time I ran quicker than about 6:45 I started to feel sick - too warm? I was pouring with sweat when I finished. So I really think I could have ran a bit quicker today, if not for feeling sick. I did east some nuts and malt loaf during the morning, but nothing in the hour before the run.

It definately seemed to be the extreme effort trying to get 6:30 even up the hilly section the second half of mile 4 (I was at 6:37 pace before feeling sick so already a little off) that triggered it, and once I'd felt it it never really passed. 2nd mile was very good pace, and not really too hard. Perhaps on the flatter route I would have done better overall.

Legs and feet were fine. Average hr was spot on for the distance and speed compared to recent runs

Was intending to do a 6:45 min/mile run, to give a 42:00 10k time, but the first mile felt good and fast, and then so did the second, so I tried hard and kept running, on the 'fast route'. 3rd mile was good, and on it wnt. It did get harder and harder, and the final mile I couldn't quite get close to 6:30. I thought the time would be just inside 41 minutes, but Endo shows it as 40:41, just 7 seconds slower than my best time (40:34) back on 8th May. Today's average hr was 164, 2 less than the Feb run...  did I really try?

I did! Right at the end of the run, a few meters literally before I would normally have stopped I suddenly felt quite sick, and almost heaved to be sick. I stopped running and walked slowly, heaved a little once or twice more but then it passed and I was alright. Didnt feel good though, am I finding my limits? Mile times were more consistent today compared to previous best. 

Breathing was heavy, but nothing worse than I'd expect for the level of effort.

Nothing hurt, feet and legs all perfectly fine.

 

Had planned to do 7:00, 6:30, 7:00, 6:30 etc but got into a groove and just ran. Quite warm, and hard work, but nothing hurt and a reasonable time.

Felt terrible after cycling to work (hot, sweaty, weak, tired), so very nearly didnt bother going for a run - decided I should go so I know in future if I can run when not feeling great. Always planned to run 10k but would see how it went. Had hoped to run 6:30,7 'interval pairs x3 so set off at my 6:30 pace, but was nowhere near it! Took the second mile very easy but slightly sped up by the end of it. Really want all runs sub 7 so was keen to at least achieve that. Did kind of stick to the plan of quick/slow/quick miles, as the hr plot clearly shows, but by the last two just wanted to be sub 7.

Not sure what was wrong, haven't slept well for several nights, and Mikey has the lurgy so maybe I have something too. Again it appears to be my breathing thats struggling, as the hr is clearly the lowest its been for that pace and run distance.

Feet and legs felt and feel fine during and after the run.

Smashed through the 1000 mile marker on this run, since starting running on 10th May 2012, so averaging 523 miles per year so far

20 mins after riding in to work. Tough run, had to work hard, but was happy with decreasing mile times (apart from last mile anyway - I let up a bit after the 6:30 5th mile). Legs are sore afterwards (did running 1 mile in vff yesterday make that difference?). Also ball of left foot has the usual 'pain'/'pins&needles type' feeling when walking on it

Was hoping for a new record, sub 40 minute time, so set out at 6:25ish pace, but couldnt maintain it from the 3rd mile. After the turn around felt very hard and the slower times almost made me give up. I kept running but it was tough. Wore leggings and yellow cycling shirt over normal run t-shirt, but was very sweaty as it wasnt too cold (7c?) but a bit windy. I thought I was running into the wind at the start but when I turned around I realised I'd had the wind slightly behind me, and now I was running into it, making my last 3 miles even slower.

Dissapointed with the run. Highest hr for a 10k attempt yet only equal second at 41:15, way off 40:34 record.

Didnt run yesterday as I felt a bit crap, so was determined to run today. Plan was 6:30 miles for a 40:24 time, so didnt quite get that (10k = 40:34), but new record by 41 seconds, so very happy.

Very tough run though. First 2 miles were ok and spot on time, but the 3rd mile was getting tough. After the turn-around (slow, on muddy grass) I picked up a little but had to really force it for the last two miles. Chuffed to get fastest mile as last mile, shows there was something left... 

Legs and feet were fine, no soreness, it was just a hard run. Felt like the wind was slightly against me for the outward leg, but couldnt feel much benefit after the turn-around. Wore shorts and t-shirt and was comfortable all the way.

Is a sub 40k in sight?

Wet! Tough! Rained all the way round, sometimes heavy, and a bit windy too, but it was about 12 degrees so very comfortable in shorts and t-shirt. Shoes and socks were quickly soaking as some puddles were assive and unavoidable. T-shirt was 100% soasked at the end.

Was hoping to do sub 7 minute all the way round but didnt think I'd do it as felt tough at the start, but ran very consistently. Not an easy run, but felt good when I'd finished. No probs with legs / feet.

 

First run in new Kinvara 2's (black and green - cheap); they feel quite soft and songy compared to my existing ones (285 miles on those). Aim was sub 7, and I thought it would be easy, but it wasn't!

Straight away my feet and legs felt sore, and my breathing was quite tough. I thought I'll do 1 or 2 miles at about 7 and probably have to slow down. The third mile I decided to push quite hard and got 7 just. The fourth mile has the hill so I really powered up it, and down the other side, and the times started dropping a little. I pushed then for the final 2 (really wanted the last mile to be the fastest and just got it).

Toughest run for a while, hopefully just because of the double 5ks I did on Saturday... still hoping for a sub 40 10k 'soon'.

Have noticed the familiar soreness in my left foot when I walk around, not sure whats causing it, it seems worse after running in k2's than barefoot or in Bare access, which is unexpected.

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).

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.

Against the slight wind for the first half, with it for the second, Plan was slow mile (7:00), fast mile (6:30), slow mile, fast mile, then I realised it could be a new 10k best so ran a slow 5th mile and then as fast as I could for the 6th.
Took 38 seconds off my previous best!

Fron of ball of left foot start started hurting after about 4 miles, like it used too months and months ago - hopefully just because of the Bare Access shoes and pounding from the speed? Otheriwse nothing else hurt, and legs felt fine during and after the run.

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.

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!

First run in the new Merrell Bare Access shoes I got super cheap on Amazon. The shoes are 0 drop and though marketted as 'cushioned' they're the least cushioned shoes I've got. I could definately feel the lack of cushioning, even feel stones and stuff through the sole. Couldnt really notice the 0 drop to be honest (my Kinvara 2's have 4mm drop so not much different). Feet did feel a bit 'slappy' on the ground.

After about 4 miles I could feel a sore spot on the ball of my left foot, similar to the pain I used to get when I first started running in the Nikes. It hurt for the rest of the run but doesnt hurt afterwards walking around barefoot or in cycling shoes. Also felt sore in my right calf towards the end of the run and afterwards. No limping though, just a bit sore. My problem toe on my left foot is also sore after the run which surprises me as I thought the new shoes were very wide at the front so shouldnt be squeezing the toes - perhaps they're a tad small length ways??

I set off at a fairly easy pace and then simply tried to maintain that pace. Did a fast blast for mile 5 just to see how fast I could go and how the shoes felt. Couldnt have kept that pace up much longer than a mile at that point.

Lowest average heart rate for this distance/pace combo - real progress?

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.

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)

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