Training Log Archive: MikeS

Rivelin plus Coppice Track.

Had an off-site meeting all day at the Copthorne, so took my running kit with me and met Paul outside Waitrose for a run. Up Eccy Road, a loop in the parks, back to Hunters Bar where we went our separate ways. Quite tired this evening, but such amazing weather which distracted me from the aches and pains.

Core and strength work.

Event: Wilmslow Half Marathon
 

Warm up with the boys (Andy C, PaulF and Dr J).

Wilmslow Half Marathon and UK Half Marathon Champs. 24th place. New pb by 1 minute 23 seconds.

The plan today was to set off at 5.30 pace, and try to hold that for as long as possible. This course always seems a little tougher than I remember it, with undulations and then a net uphill last three miles.

Hit the first mile marker in 5.25, very comfortable, eased off a little and through two miles in 11.02. Caught up with ToddO and the leading ladies here. Todd asked me what time I was aiming for, to which I replied I wasn't sure and was going to run hard and see what happened. The leading lady asked Todd what time he was aiming for, to which he replied 72 to 73. This shocked her as she was aiming for 75!

Felt strong and comfortable through the first 6 miles, running them in 33.13 (5.32 pace), had picked up the back of the group in front, and then this group started to splinter. Managed to pull away from ToddO and PaulF in this section. 10km in 34.19.

Ran mile 7 in 5.30, but then hit a tough patch through 8, 9 and 10 with times of 5.45, 5.40 and 5.43. Had to work very hard on the long uphill drag on mile 9 to hold the two guys I was running with. 10 miles in 56.00 (think that's a 10 mile pb).

Got a lift from only having three miles left, so tried to kick on. Got a few seconds back with a 5.35 eleventh mile, but 12 was uphill, and I had started to get a bit of a stitch so slowed to 5.46. Kicked again on the switchback just after the 12 mile marker, and as usual underestimated the distance from there to the finish. But did run a 5.26 thirteenth mile (only 1 second slower than mile 1), to cross the line in 73.26.

Very happy to get a pb, but was secretly hoping to sneak under 73. Lost that opportunity in the section between 8 and 10 miles. Cracking day for running, no breeze, but pretty warm by the end.

Andy and Tom cruised round in 75.30 (great that Tom is back running pain free), but unfortunately Paul had an off day.

Splits:

1. 5.25
2. 5.37
3. 5.34
4. 5.31
5. 5.29
6. 5.37
10k. 34.19
7. 5.30
8. 5.45
9. 5.40
10. 5.43 (56.00)
11. 5.35
12. 5.46
13. 5.26
F. 0.45 (73.26)

That's now 5k, 10k and half marathon pbs in the last three weeks. Just one more to go...

C • Congratulations.. 10

Short hobble to warm down.

Along the canal from Emma's. Put in a couple of sections of strides to stretch the legs out.

Before work.

Track session with PaulF. Just 8 * 400m with 200m jog recovery, one eye on the weekend. Times averaged out at 76 so just cruising.

Wasn't going to double up today, but got away from work on time, and the sun was shining, so went out on the short Rivelin loop.

Core and strength work.

Short run to shake out the legs after a long drive. My turn to bump into Ben. Good to see him back running.

Had a look at a map last night and worked out that I'd nearly completed a loop when I turned round last night. So just did the full loop.

Core and strength work.