Finally managed to get around to squeezing in a long run. Was mentally intimidated at the thought but felt ok as soon as I set off. The first half was on road to Aberford and the second half was back along very pleasant country paths. Wasn’t pushing too hard and ended up with a 9’23” pace, but that’s fine. Felt good overall and very happy when complete.
Tag: lifestyle
Tuesday 16th May – 2 miles, fast
I have been wanting to ramp up my speed on my shorter run and fully committed to that today. Concentrated for the full route and saw a marked increase in pace. The route took 15:17 mins instead of the 16 + minutes that it has been taking.
Monday 15th May – 3 miles
Intended to long run today but due to laziness got up late. Ran 3 miles at an average pace of 8:42 min/mile. Not great but at least I went!
Sunday 14th May – 4 miles
I was going to rest on Sunday but was encouraged by friends to head out. We went and did a circuit of St Aiden’s nature reserve which turned out to be around 4 miles. Pace was very leisurely and we were chatting all the way around. Concluded with a coffee at the Rivers Meet cafe in Methley. Would recommend.
Saturday 13th May – 3 miles, 26:31 mins
Had a long day of work on Saturday but gathered enough energy at the end of it to go for a run. Didn’t push too hard but was just happy to get out of the house. 8min48sec average split.
Fri 12th May – 8x1min intervals
Today saw a return to interval training, and felt very positive. 8x1min intervals embedded into a 3 mile route. Felt strong for all intervals and able to maintain concentration throughout. I especially find alternating focus between putting effort into the legs and putting effort into the arms helps maintain focus throughout.
Thurs 11th May – 5 miles
Had a mini weigh-in yesterday and found that I had lost mass on my week off down to 81.8kg. This inspired me to continue to increase my mileage as I rehabilitate so moved up to 5 miles today. The weather was hot (set out at about midday) and the route included a significant hill so the going was tough but didn’t feel like too much of a slog. Ended up averaging around 8:30 min/miles. Felt drained for rest of day.
Weds 10th May – 4 miles
I had only planned on running 3 today as part of my ramp up back into training after illness. However, the weather was beautiful and I felt inspired so decided to do 4 instead. Took it easy, doing around 8’30” min/mile pace but felt good and energised. Good stretching before and after to prevent injury after the week off.
Tuesday 2nd May – 2.35 miles short run
2.35 mines, 17 mins 14 secs
Today did I targeted a short-ish run to recover from the long run the previous day which I was still feeling the effects of. I extended my usual 2 mile route to about 2 and a half miles and tried to go at a moderate pace throughout. This averaged out at about 7:30 min/mile splits which was fine. Supplemented with some pullups.
Monday 1st May – Long run (7 miles)
7 miles, 70mins 7 secs
Couldn’t do the Park Run on Saturday due to work all day and shamefully missed Sunday due to hangover and laziness (although I did walk 4 miles) but was back today after 2 days off. Decided to use the morning I had free thanks to the bank holiday to do my long run which is up to 7 miles this week. Lucy wanted to do 10k (~6 miles) so I ran the mile to her house to pick her up then did the 6 miles with her to make up my 7. The route was largely cross-country in the area north of Garforth. We kept a very leisurely pace, talking all the way, but that is good for long runs which I use to build endurance and not speed. The relaxed pace was reflected in the just sub 10min/mile splits and 70 min total time. Despite the speed my legs are really feeling it this afternoon.
JH 