Fast mile attempt to start

Again felt a bit harder than I think it shold have - having a week off is no good?

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

An easy paced run before Sundays Virgin Tri in London. Kept hr about 150 but really just ran steadily (though it was a little harder than I'd expecetd to go that speed)

Was going to run 10 or even 13 miles this morning, but when I got to work I didnt have my hr strap, so instead decided to a short run in the Sonic gloves (I did have my swimming hr strap and watch). Felt good when I started so made the runa bit longer than I expected it would be. Ran correctly in the shoes, without a single heel strike, but did run half off road. Middle toes are sore afterwards, I suspect because my feet get pushed forward into the shoe at each step, I think I extend my foot a bit far during each stride.

Apart from toes no real problems, cales etc a little achey but the best they've felt after a run in shoes like this.

Nice temperature, sunny. Run felt tough for the pace, really had to run quite hard to get each mile faster than the last. Stats show this is the fastest I've gone for this hr, so fitness appaers to be getting better, but I couldn't have run much faster, which is worrying!

First run since Cardiff half 3 days ago. Calves were a bit tender walking around before the run but though I could feel them during the run they weren't 'sore'. I could feel other muscles in my legs too, above the knee etc - none sore, just noticeable. This run felt quite tough, tougher than it should for the pace, but it must just be because I haven't fully recovered from Sunday. The middle fast mile was OK for the pace.

No pain from feet at all.

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...

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.

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!

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

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.

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!

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).

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.

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...

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!

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.

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!