Archives for Regular Runs category
Posted on Sep 06, 2009 under 10-15k, Hill Work, Regular Runs |
Pretty slow run with plenty of undulations, but felt fine throughout. Ran the reverse route up through Hyde over the hills then back up Stockport Road. Nice easy pace but didn’t feel the hills were too hard and recovered very quickly for an enjoyable run. Lower left leg seems to have a bit of pain on impact, but been there for a bit so just need to be careful with up and coming 3 races in a row.
Posted on Aug 12, 2009 under 10-15k, Long Runs, Regular Runs, Slow Runs |
Nice gentle paced 8 miler – got a bit puffy in the first place but first 2k were a bit quick. Kept the pace down to 6 mins+ per k, and mixed in a few faster bursts up hills then just coasted the last few miles with a few race pace strides in the last K. Bit slower than my last 8 miler but slightly different route anyway, but felt like a good aerobic workout and recovered nice and quickly.
Posted on Jul 19, 2009 under 10k, 5-10k, Regular Runs |
Had a busy day cleaning out carpets and reducing Mum’s house to a completely empty shell, so had lungs full of dust and crap, but went out in the evening to catch up on my running. Intended to run 10k at 10 minute miles pace, so not pacey, and tried a new route, heading up towards Guide Bridge, along South Street and the house where my Mum grew up and my gran lived for over 60 years and where I spent many a weekend, and summer holiday playing. Negotiated random streets then headed back around towards Corporation Road then just made up the last few k’s with random streets.
Felt a bit puffed out half way, but found it difficult to keep going at 10 minute mile pace for the first 5k, and kept having to deliberately slow down. Felt heart was going a bit too fast at times but soon recovered once I had jogged to a stop.
Posted on Jun 07, 2009 under 10-15k, Regular Runs, Tempo Runs |
12.1k run ran nearly 4 minutes faster than the one in the week. Pushed hard and just kept going, went past the 5 mile mark at 5 mile flat out PB pace, and went through 10k in 52:08, third fastest 10k ever, then did another 2k without losing too much pace. Managed to just keep the legs turning over even at the end when I was starting to feel the pain. Didn’t take too long to recover and felt good.
Now plan an easy short run on Tues in preparation for Weds evening 5 mile race – on this evidence, I am hoping for a sub 40 but may have to pray for rain
Posted on Jun 04, 2009 under 10-15k, Regular Runs |
Was meant to be a 10ker, easy, but felt good so I tagged on an extra couple of k. Managed to maintain a decent enough pace but was holding back at times, though did a few strides here and there near the end and felt good, recovered quickly. Actually felt I was enjoying it and sped up rather than slowed down as the run went on!
Posted on Mar 25, 2009 under 10-15k, Jogs, Long Runs, Regular Runs |
Longest run for a while, took the pace very easy as had a hard week last week, and was feeling tired for it, so took a few days off running before getting back into it with this longer, slightly slower run. Felt good apart from a buffeting from the wind now and then, was feeling tired in the later stages but managed to put a burst on and do quite a speedy last kilometre, and recovered very quickly. Ran it 7-8 minutes quicker overall than my last 12k outing (which I found hard) so am improving, and was nice to stay under 6 mins per kilometre all the way and run at just over 55 minute 10k pace. 
Average pace 5:40/k
Posted on Mar 11, 2009 under 5-10k, Regular Runs |
Been a bit worried about my running form lately, as have felt a few colds trying to start, sore throat etc, which have got rid of but had to take it easy – and with my first race of the year coming up, I wanted to be pushing harder! So it was nice to fit in an 8k today mid week before race day – after running a painful 4k on Sunday, it was refreshing to be able to run twice as far and a little faster overall as well!
Set off at a steady pace and found it hard going early on, in fact it wasn’t easy at any stage, just kept going somehow, and was starting to get really warm as the sun was out, so sweated quite a lot in my warm clobber – will soon be time to start taking water out with me again! Was pleasantly surprised with how fast I was runnning without putting any more effort in other than just to make 8K (at one point I considered trying 10k but didn’t want to exhaust my resources!).
Splits:
5:26
5:43
5:33
5:39
5:44
5:48
5:42
5:50
Last K was as seems to be usual uphill, so all in all a steadily paced run. Might now do an easy run Friday and a very easy run Saturday, but still need to decide if I am race fit – at this pace I could probably do 56:00 for 10k, but will see!
Posted on Feb 23, 2009 under 10-15k, Long Runs, Regular Runs, Uncategorized |
Longest run since I hit the comeback trail – ended up in a graveyard, ran out through Gorton/Reddish and back via Hyde Road – totally done in by the end! 
Posted on Feb 13, 2009 under 10k, 5-10k, Long Runs, Regular Runs, Time Trials |
Was disappointed with time at first after I finished this run, even though I didn’t set off meaning to do a 10k time trial, I thought I would just jog around 10k and see how I did, but I felt so good in places I speeded up for some faster splits! Still, it is only the first time I have run this distance in quite a while, so sub hour is good, and now have something to build on – at least I know I can run 6.2 miles again, and can now build up with some more long runs and feel ready for some hill work soon. Seems to be starting to come together, and those times will start going down
Splits:
5:41
5:49
5:48
5:47
5:56
6:01
5:50
5:50
5:42
5:46
Last K included a steep hill or would probably have been quickest of the lot! Guess first step now is to run at 5:30 pace over a 10k, which would equate to a 55 minute 10k. Doing 10k in 51:40 and hoping for a sub 50 still seems a way off, but I was nearly there last September – hard to believe now!
Posted on Jan 27, 2009 under 5-10k, Jogs, Milestones, Regular Runs |
Only my 5th run back on the comeback trail and managed to run my target distance of 7k without any problems. This was more a “TOYF” (time on your feet) kind of run, just to build some extra distance on top of the 5k’s I’ve been doing. It was a good run all round – headed past the industrial estate to the Dane Bank area near where I live, and scooted around various streets then ran back.
My 5k split was actually not much slower than the flat out 5k I did at the weekend, but I didn’t notice I was going that quick, which is a good sign – though I did experience a blast of runners’ high at about the 5k mark! Really enjoyed just settling into a rhythm and just keeping going, and managed an average pace of about 6 minutes per kilometre, around 1 hour 10k pace.
On this evidence I feel I could pretty much complete a 10k race if it was next week, but have a while yet to keep getting back the fitness. I have really no idea how quickly I will get it all back as it is the first time coming back from such a long layoff. The good news is, back when I had an injury when I first started running, and had about a month off, it took ages to get back up to speed, but having got to a certain level it seems like the body remembers.
Just can’t wait until the first 10k of the new season
