31 Dec 2007

Running: 20km - 2:00

Very scenic run at the foot of Mt. Errigal and round Lake Dunleway. First half on the road, second on tracks and rather muddy cross-country.

29 Dec 2007

Running:
16km - 1:31

Easy run. Undulating, very windy. Legs a bit stiff after a long and hard walk the day before. Cold has now traveled down to chest.

26 Dec 2007

Running:
12.4km - 1:09

Undulating all the way and gail force wind. Cold very persistent.

25 Dec 2007

Running:
10km - 57:00

Undulating run in rainy Donegal. A bit of a cold coming up.

21 Dec 2007

Running:
24km - 2:13

Cold and try. First 2 hour plus run since the marathon. Very good.

19 Dec 2007

Running:
10.8km - 1:01

Easy run, no problems after yesterday's AF.

18 Dec 2007

Gym: 1 Hour

Swimming: 500m

AF (approx. 30 seconds) after easy workout and swim. Very frustrating.

17 Dec 2007

Running:
9.3km - 51:30

Short run; moderate speed.

13 Dec 2007

Gym: 1 Hour

Swimming: 500m

Another day, another gym...

12 Dec 2007

Running:
11.5km - 60:00

Quick run in the dark with fast company.

10 Dec 2007

Swimming: 1000m (20, 12, 8)

Quick swim in Wrexham to loosen the legs after a massive cramp in the left calf.

08 Dec 2007

Seeley Cup 10k - 50:38 [Result]

Brutal conditions. Gale force winds, torrential rain, flooding and a very demotivating 3 1/2 lap course. Also, forgot GPS watch and glasses... Decided to act as pace maker, instead of torturing myself. 24:00 for second half.

04 Dec 2007

Running:
8km - 46:00
1000m (4:23) ++ 1000m (4:23) ++ 1000m (4:17)


Easy run with new Adidas Supernova Control 10 running shoes plus a few quick laps to loosen the legs a bit.

03 Dec 2007

Gym: 1 hour

Rowing: 2000m - 7:57 (!)

Fantastic gym. Also went to the sauna for 2 * 15 minutes.

02 Dec 2007

Running:
21km - 2:00

Great run around the forests of the Hockenheim Ring. Always nice to run in good company...

Handball

Went to see the Rhein-Neckar Löwen in the Handball Bundesliga. Great SAP Area with over 5,000 spectators.

27 Nov 2007

Running:
10km - 60:00

Mud bath somewhere near Chorley, Lancashire...

25 Nov 2007

Running:
13.5km - 1:14

Moderate speed, getting quite cold.

20 Nov 2007

Running:
15.5km - 1:30

Fantastic run in the Lake District. Partly undulating.

17 Nov 2007

Running:
20km - 1:50

First proper run after the marathon. Moderate speed, felt very good.

16 Nov 2007

Swimming: 800m (12, 8, 4, 4, 4)

First swim in a very long time. Arms rather heavy...

15 Nov 2007

Running:
17km - 1:37

Perfect conditions: cold, dry and sunny. Very undulating course - a bit sick afterwards, but no problems.

13 Nov 2007

Running:
11km - 1:03

Easy / moderate run; undulating all the way. First run in winter clothes...

06 Nov 2007

Rowing:
5000m - 22:05

Weights: 120 * 40lbs

100 Situps

A bit of low-impact training since the left knee is causing a little bit of bother.

04 Nov 2007

Running:
12.3km - 1:11

Easy run with the U&R left overs from last week's marathon. Legs seem already back to normal!

02 Nov 2007

Running:
10km - 57:00

Another easy'ish run. Legs feeling much better already.

October Body Composition

Weight
90.6kg (-0.1)
Body Fat
20.6% (-0.3)
Total Body Water
52.7% (+0.2)
Muscle Mass
68.4kg (+0.3)
Physique Rating
2 (0)
Basal Metabolic Rate2107 KJ (+5)
Metabolism Age
36 (-1)
Bone Mass
3.5kg (0)

Another year younger ;-)

31 Oct 2007

Running:
8km - 49:30

First recovery run; legs quite heavy...

28 Oct 2007

Frankfurt Marathon - 3:59:22 [Result] [Videos]

km 1: 5:35
km 2: 5:36
km 3: 5:38
km 4: 5:39
km 5: 5:30 - 0:27:57 (27:56)
km 6: 5:36
km 7: 5:39
km 8: 5:40
km 9: 5:22
km 10: 5:42 - 0:55:57 (28:00)
km 11: 5:38
km 12: 5:29
km 13: 5:35
km 14: 5:50
km 15: 5:37 - 1:24:06 (28:09)
km 16: 5:33
km 17: 5:35
km 18: 5:50
km 19: 5:17
km 20: 5:41 - 1:52:06 (28:00)
km 21: 5:31
HM: 1:58:11
km 22: 5:34
km 23: 5:40
km 24: 5:35
km 25: 5:34 - 2:20:04 (27:58)
km 26: 5:34
km 27: 5:30
km 28: 5:36
km 29: 5:37
km 30: 5:41 - 2:48:03 (27:59)
km 31: 5:42
km 32: 5:38
km 33: 5:38
km 34: 5:37
km 35: 5:59 - 3:16:40 (28:37)
km 36: 5:49
km 37: 5:58
km 38: 6:10
km 39: 5:54
km 40: 6:17 - 3:46:51 (30:11)
km 41: 5:32
km 42: 5:53

Finally cracked the 4 hours!!! First 35 km were like clockwork, the rest was pure agony. Fantastic race, amazing technology and the most spectacular indoor finish.




View Larger Map

26 Oct 2007

Running:
6.5km - 37:00

Last tapering run in Plankstadt. Tummy ok'ish, everything else very good. Let's go for it...

24 Oct 2007

Running:
5km - 30:00

Slow tapering run in Milton Keynes.

Still struggling with tummy virus. Haven't eaten properly for 2 days now and start getting a bit worried...

22 Oct 2007

Running:
8km - 47:00

Easy tapering run, except km 5 which was a quick one (4:30) to get the legs going.

20 Oct 2007

Running: 16km - 1:31:30

Last easy 10 miler in a group. No problems at all.

18 Oct 2007

Running:
10km - 59:00

Another easy tapering run, except km 7 which was a quick one (4:30) to get the legs going.

Pre-Marathon Body Composition

Weight
90.7kg (-2.6)
Body Fat
20.9% (-2.4)
Total Body Water
52.5% (+1.4)
Muscle Mass
68.2kg (+0.1)
Physique Rating
2 (0)
Basal Metabolic Rate2102 KJ (-6)
Metabolism Age
37 (-8!)
Bone Mass
3.5kg (0)

10 days to go and this looks significantly better than 6 weeks ago. Had planned to get below the magic 90kg mark, but this will do nicely. At least I am my own age again...

16 Oct 2007

Running:
8.75km - 54:00

Very easy and slow recovery / tapering run. Almost boring...

14 Oct 2007

Running:
25km - 2:17

Very good run indeed. Last long run before Frankfurt felt very good. Let's hope it stays that way...

11 Oct 2007

Running:
16.3km - 1:32

Relatively easy 10 miles at marathon speed.

09 Oct 2007

Running:
10.8km - 1:03

Easy recovery run. Legs still a bit tired.

Start of tapering!

06 Oct 2007

Running:
31.4km - 3:03

They say that you have one disastrous run prior to a marathon and that one was it. Blew up at 15 miles - completely hit the wall and the last 45 minutes were stop and go. Very scenic route alongside Belfast Lough, but quite tough.

Given the performance in the morning, the dance moves were a bit limited during the Police concert in Croke Park, Dublin in the evening...

04 Oct 2007

Running:
12.5km - 1:08

Moderate / fast run, mostly undulating. Tried to get an atrial flutter during a 24 hour ECG, without success. Reverese psychology, I guess...

02 Oct 2007

Running:
10.1km - 58:30

Another easy run, this time along side the River Dee - on the the Welsh site...

01 Oct 2007

Running:
8.5km - 50mins

Very easy recovery run through the Welsh country side. Legs still quite heavy after then 22 1/2 miles 2 days ago.

29 Sep 2007

Running:
36.1km - 3:29

Wow. After 3 days and half a dozen of pain killers to get the neck sorted, this was tough! Started to rain after 20km which didn't help, but was ok in the end. A nice pint of Guninness tonight!

Sore neck

Woke up with very stiff neck which got worse during the day. Been to the chiro in the evening whose comment was "what a mess...". He improved things slightly and I have since been treating it with ice. Let's see... pain in the neck...

25 Sep 2005

Running:
11.9km - 1:08

Easy'ish run, undulating and very windy.

24 Sep 2007

Rowing: 5000m - 21:56

50 Situps

Crap weather outside so I decided to have a quick spin in the gym.

22 Sep 2007

Dublin Half-Marathon - 1:50:53 [Results] [Certificate]

Mile 1: 8:40
Mile 2: 8:50
Mile 3: 8:45
Mile 4: 8:24
Mile 5: 8:20
Mile 6: 8:37
Mile 7: 8:31
Mile 8: 8:28
Mile 9: 8:18
Mile 10: 8:11
Mile 11: 8:26
Mile 12: 8:16
Mile 13: 8:09

Very good conditions, but quite tough course. First race without heart-rate monitor - felt good throughout. 7 seconds faster than last year...

View Larger Map

17 Sep 2007

Running:
10.8km - 1:03

Easy recovery run. Legs rather heavy. Quite cold and very windy.

15 Sep 2007

Running:
32.6km - 3:05

First 20 miler. Legs good, body good, HR a little bit higher than wanted. All in all very promising.

10 Sep 2007

Running:
16km - 1:26:30

Fantastic weather, fantastic run. Further and (much) faster than planned. HR really good. Not sure what was different. Maybe that's me back to normal - let's see...

08 Sep 2007

Waterside Half Marathon - 1:51:42 [Results] [Google Earth]

Mile 1: 9:02
Mile 2: 8:38
Mile 3: 9:03 (30 secs pee break ;-)
Mile 4: 8:44
Mile 5: 8:48 - 44:15
Mile 6: 8:34
Mile 7: 8:17
Mile 8: 8:23
Mile 9: 8:20
Mile 10: 8:29 - 42:03
Mile 11: 8:22
Mile 12: 8:14
Mile 13: 8:00

First race since the AF which went pritty much as planned. HR a bit high from the beginning, but no problems. Moving in the right direction.

06 Sep 2007

Running:
12km - 1:04

First half easy, third quarter moderate, last quarter fast (sub 5min/km). Felt relatively easy; left calf a bit wobbly.

04 Sep 2007

Running:
10km - 59:00

Very easy recovery run. Legs a bit heavy from the cycling

Cycling to Work

I got so fed up sitting in the traffic every morning that I decided to pickybag the bike and cycle the last 5 miles or so. Quicker, cheaper and much more relaxing - as long as it doesn't rain that is...

02 Sep 2007

Running:
28.2 km - 2:45

First 20km very easy with 2 U&R buddies (10km/h); last 8km moderate speed (>11km/h). Legs a bit wobbly on the last 20 minutes, but ok.

August Body Composition

Weight
93.3kg (+1.3kg)
Body Fat
23.3% (+0.7%)
Total Body Water
51.1% (-1.0%)
Muscle Mass
68.1kg (-1.0kg)
Physique Rating
2 (0)
Basal Metabolic Rate2108 KJ (-25)
Metabolism Age
44 (+5)
Bone Mass
3.5kg (-0.1kg)

44! Not good at all. Excuses are: 2 weeks holiday, a cold during the week and lack of will power when it comes to nice food...

28 Aug 2007

Running:
10.9km - 1:03

Easy run, partly undulating. Legs a bit heavy.

Nike Balance Board

Received my new balance board. Even the basic exercises are damn hard. Who invents these things????

26 Aug 2007

Running:
17.3km - 1:37

Last run during the 2 week holidays back home in familiar climate. 100km in total - not bad...

24 Aug 2007

Running:
16km - 1:32

Last run in the wonderful Carmague. Very hot.


View Larger Map

22 Aug 2007

Running:
15km - 1:22

Later afternoon run. First half easy, second moderate.

21 Aug 2007

Canoing!

8km down the river. Very enoyable.

AF in the afternoon (approx. 1 min). No exercise involved.

19 Aug 2007

Running:
17km - 1:39

Morning run, quite warm. Good HR.

17 Aug 2007

Running:
13.6km - 1:18

Evening run, very dry.

Skipping Rope

Acquired a high tech skipping rope from Decathlon. 100 skips in one go... Another torture instrument added to the list!

15 Aug 2007

Running:
11km - 1:02

Evening run, very warm and clingy. A lot of sandy ground which caused some calf problems.

13 Aug 2007

Running:
8km - 45:30

Early morning run with the camp site jogging club...

11 Aug 2007

Core: Reneration * 8

100 Situps

New foam roller for more tortuous excercises... OK, that's it; off to the sun!

10 Aug 2007

Running:
10.45km - 58:00

Good run, moderate speed. HR no problem.

08 Aug 2007

Stormont Mizuno 1 Mile - 6:24 [Results] [Video]

Would have been under 6 minutes (5:56), if I wouldn't have had to stop after 400m with what felt like a mini AF. Not sure though; might just have been from not being used to run unaerobically.

07 Aug 2007

Running:
11.9km - 1:07

Easy run with my new orthotics, which felt extremely good. Fell over a bl**dy dog...

05 Aug 2007

Running:
28km - 2:37

Wet, wet, wet. Heavy rain from the very beginning. Good timing, controlled heart rate, good legs. Second half 3 minutes faster than first. Last long run before holidays.

04 Aug 2007

Core Regeneration / Power: 8 * 1

100 Situps

Getting a little bit better with some excercises; some muscles are just not firing when they are supposed to.

03 Aug 2007

Ards 5 Miles - 39:00 [Results] [Route]

Mile 1: 7:33
Mile 2: 8:26
Mile 3: 7:57
Mile 4: 7:28
Mile 5: 7:34

Windy and undulating. Just didn't have the legs today to run a decent time.

01 Aug 2007

Core Regeneration: 7 * 1

80 Situps

Really struggling with this; not quite sure what I am doing...

July Body Composition

Weight
92.0kg (-0.9kg)
Body Fat
21.6% (+0.3%)
Total Body Water
52.1% (-0.3%)
Muscle Mass
69.1kg (-0.4kg)
Physique Rating
2 (0)
Basal Metabolic Rate2133 KJ (+25)
Metabolism Age
39 (+1)
Bone Mass
3.6kg (+0.0kg)

Back to where things were 2 months ago.

31 Jul 2007

Running:
10km - 59mins

120 steps

Easy recovery run, partly undulating.

29 Jul 2007

Running:
24km - 2:14:40

First 10km easy than moderate speed. 9min per mile; exactly as planned. Feeling good afterwards.

28 Jul 2007

Core Regeneration: 6 * 1

50 Situps

This is bloody hard - or, I am lacking some severe flexibility...

26 Jul 2007

Running:

10 min warm-up
1000m (4:04) ++ 1000m (4:12) ++ 1000m (4:13)
30 min cool-down

What a stuggle. Just didn't have the legs today.

Core Performance

It's not often that I am getting excited about a book, but this one seems logical and tackles a lot of the problems I am currently experiencing, that is lack of core strength and elasticity.

Did (most) parts of a Power Day and it is significantly more streneous than anticipated. I won't be following the full program, but will certainly supplement existing training with it (once all the toys such as a foam rool will have arrived...)

24 Jul 2007

Running:
11.2km - 59:30

Perfect conditions: warm, sunny, no wind. Moderate and fast speed apart from first and last kilometer. Felt very good (for a change)!

Wisdom Tooth

Got a wisdom tooth extracted this morning. One of those things you could do without, but at least it explains where the pains and headaches came from in the last few days.

21 Jul 2007

Running:
22km - 2:08

First 2 hour plus run in a long time. Very slow and a bad headache afterwards. Also tooth problems and on pain killers.

19 Jul 2007

Running:
10km - 59:00

Easy recovery run (with a mild hangover...)

17 Jul 2007

Portaferry 10Miles - 1:20:38 [Results] [Route]

Mile 1: 8:06
Mile 2: 8:04
Mile 3: 7:57
Mile 4: 8:08
Mile 5: 8:07 - 40:22
Mile 6: 7:59
Mile 7: 7:55
Mile 8: 8:16
Mile 9: 8:19
Mile 10: 7:47 - 40:16

Not bad given the tough course. Tried to break 80 minutes, but just didn't have the strentgh in the end. 1:20 slower than last year; moving in the right direction, though.

15 Jul 2007

Running:
12.4km - 1:10

Quite hard work, although the slow speed.

14 Jul 2007

Rowing: 30:00 - 7016m

100 Situps

Another day in the gym. Can't wait to get outside again!

13 Jul 2007

30 mins Cross Trainer

100 Situps

Torrential rain outside and still not 100% fit, so I went for the lazy indoor option.

10 Jul 2007

Mild dose of man flu which, by definition, is significantly worse than any other form... Another 2 days knocked off the training schedule - aaaarrrrgggghhhh!

08 Jul 2007

Running:
16km - 1:27

First half easy, second moderate / fast. No problems at all; no sign of any calf issues.

04 Jul 2007

40 mins Cross Trainer

100 Situps

Some more cross-training before the break. Calf better - will go for a long run on Sunday to see.

03 Jul 2007

Running:
11.1km - 1:03

Easy run to check out the calf. Not too bad, but still a bit stiff.

01 Jul 2007

30 mins Cross Trainer

Rowing:
30:00 - 6852m

120 Situps

A bit of cross-training and some exercises from the physio.

June Body Composition

Weight
92.9kg (+1.3kg)
Body Fat
21.3% (-0.2%)
Total Body Water
52.4% (+0.3%)
Muscle Mass
69.5kg (+1.2kg)
Physique Rating
2 (0)
Basal Metabolic Rate2108 KJ (+38)
Metabolism Age
38 (-1)
Bone Mass
3.6kg (+0.1kg)


2 injuries in 4 weeks don't help matters...

Chiropractioner II

End of treatment with the chiro. Before (bottom) and after (top) scans show a significant improvement. Very pleased.

Just the calf to be sorted out...

28 Jun 2007

Limavady Round the Bridges 10 Miles - DNF

Mile 1: 8:02

Mile 2: 8:16
Mile 3: 8:06
Mile 4: 7:56
CRAMP

Perfect race, perfect conditions, a real PB course. Got a massive cramp in my right calf just before 5 miles and had to call it a day. Not sure if it is muscular or nutritional. Very frustrating...

26 Jun 2007

Running:
10km - 60:00

200 steps

Very easy recovery run plus 5 * 40 steps.

24 Jun 2007

Randalstown 10k - 48:46 [Results] [Route]

KM 1: 4:53
KM 2: 5:02
KM 3: 5:00
KM 4: 4:54
KM 5: 5:07
KM 6: 5:09
KM 7: 4:54
KM 8: 5:05
KM 9: 4:39
KM 10: 4:02 (!)

Very controlled race and good preparation for next Thursday.

22 Jun 2007

Running:
13.7km - 1:22

120 steps

Easy recovery run after the half-marathon 2 days ago. A bit longer than planned, but was keen to get to the steps (3 sets of 40) to strengthen things up a bit.

Back to running with orthotics. Good news is that the calf pain is (almost) gone. Bad news is that the shoulder pain is back. Why is the human body so bloody complicated...

20 June 2007

Lisburn Half Marathon - 1:51:25 [Results] [Google Earth]

Mile 1: 8:25
Mile 2: 8:24
Mile 3: 8:36
Mile 4: 8:37
Mile 5: 9:04 - 43:07
Mile 6: 8:54
Mile 7: 9:27
Mile 8: 8:04
Mile 9: 9:10
Mile 10: 7:22 - 42:57
Mile 11: 8:23
Mile 12: 8:00
Mile 13: 7:57

What a bizarre run. Started with calf muscle cramps and finished without! Took it easy for the first 8 miles before putting the foot down. Not bad, given that the course is very challenging, it was very windy and I hadn't really trained for 2 weeks.

19 Jun 2007

Running:
5km - 26:45

I have been to the physio today and it appears that the calf problems stem from a combination of new running shoes, lack of orthotics and possibly alignment by the chiro. No damage to muscles, tendions or ligaments which is good news. Went for a quick test run with old shoes and insoles; still very painful, but tempted to give it a go tomorrow. Let's see...

17 Jun 2007

Rowing:
10000m - 45:23

100 Situps

Weights:
200 reps @ 30lbs

Calf not really better. Might have an iron deficiency, so started talking some supplements. Lisburn Half-marathon definitely out. Very frustrating...

14 Jun 2007

Running
6km - 35:00

Short attempt to see how the calf is and it is not good. Feels like cramp and muscle spasm afterwards. Better go and see the physio... Very frustrated!

12 Jun 2007

Rowing:
30:00 - 6710m

Calf still not better, so I decided to go for an easy row.

10 Jun 2007

Cycling
51.7km - 2:01

Right calf hasn't improved at all, so I decided to go out for a spin instead. First time on the bike in almost a year. Hilly and windy all the way and quite tough towards the end but very enjoyable.

Home - Saintfield - Temple -Lisburn - Hillsborough - Annahilt - Ballynahinch - Home

08 Jun 2007

Running:
11.2km - 1:03

Easy run in very warm conditions. Right calf a bit cramped up.

06 Jun 2007

Craigavon 10km - 46:51 [Results] [Route]

Another PB. Finally cracked 47 minutes. 20 seconds faster than last year. Very warm and no km markers.

03 Jun 2007

Running:
12.5km - 1:10

Easy run in undulating terrain somewhere in Lancashire...

01 Jun 2007

Running:
12.5km - 1:09

Easy run; a bit stiff at the beginning.

May 2007 Body Composition

Weight
91.6kg (+0.7kg)
Body Fat
21.5% (+0.5%)
Total Body Water
52.1% (-0.4%)
Muscle Mass
68.3kg (-0.0kg)
Physique Rating
2 (0)
Basal Metabolic Rate2108 KJ (+4)
Metabolism Age
39 (+2)
Bone Mass
3.5kg (-0.1kg)


Hard work...

30 May 2007

Ballymena Ecos 5 miles - 37:13 [Results] [Route]

Mile 1: 7:34
Mile 2: 7:33
Mile 3: 7:23
Mile 4: 7:25
Mile 5: 7:16

Personal best! 4 seconds faster than last year. Very pleased.

28 May 2007

Running:
11km - 1:06


Exploratory run to find a new route... Needless to say, got completely lost. Easy run; terrible indigestion.

26 May 20067

Running:
17km - 1:38

Easy run. Trying to keep the mileage up.

23 May 2007

Banbridge 10k - 48:12 [Results] [Route]

KM 1: 4:38
KM 2: 4:50
KM 3: 5:22
KM 4: 4:40
KM 5: 4:39
KM 6: 4:48
KM 7: 5:18
KM 8: 4:45
KM 9: 4:32
KM 10: 4:36

Very tough course. Hilly all the way. Not a bad time given that it was only 4 days since the half-marathon.

New Gear

After having been treated to a fantastic new pair of Adidas Gazelle L with LST lenses, I finally replaced my old runners with 2 new pairs:
  • Saucony Hurricane 9 (for endurance)
  • Brooks Vapor 7 (for speed)

21 May 2007

Running:
10km - 59:30

Legs a bit rusty. Very easy recovery run in undulating terrain.

19 May 2007

Mannheim Marathon Duo - 1:51:19 [Result] [Google Earth]

Knut: 2:05:17
Changeover: 1:20
KM 22: 4:46
KM 23: 5:18
KM 24: 5:42
KM 25: 5:42
KM 26: 5:41
KM 27: 5:23
KM 28: 5:26
KM 29: 5:25
KM 30: 5:18
KM 31: 5:17

KM 32: 5:13
KM 33: 5:19
KM 34: 4:50
KM 35: 5:14
KM 36: 5:28
KM 37: 4:56
KM 38: 5:16
KM 39: 5:02
KM 40: 5:05
KM 41: 5:01

KM 42: 4:57
Total: 3:57:53

Quiet warm and very dark. Second half approximately 2 minutes faster than first when it was much warmer. Great event!

17 May 2007

Running:
6.6km - 39 mins

Last little jog before the big one on Saturday.

15 May 2007

Running:

12 mins warmup
1600m (6:59) +**+ 1200m (5:12) +**+ 800m (3:22) +**+ 400m (1:29)
28 mins cooldown

Forgot how much I dislike speed work and running round in circles...

10 May 2007

Running:
13.8km - 1:14:30

First 10km in 53 minutes, easy thereafter. Getting slowly back to (ab)normal...

07 May 2007

Belfast Marathon Relay
7.8km - 37:50

First race in 8 months with no flutter ;-)

Team finished 45th out of 1626! Was great to run over the line in 3:14...

06 May 2007

Running:
10.3km - 60:00

Easy one hour run before the quickie tomorrow. Wet and windy.

04 May 2007

Running:
10.5km - 58:00

Moderate speed, partly undulating. Things are slowly improving...

02 May 2005

Running:
11.5km - 1:02:30

First 'proper' run after the op. 11km/h; not bad. Bit of a niggle in the groin area after 5 miles, but no problem.

April 2007 Body Composition

Weight
90.9kg (-2.0kg)
Body Fat
21.0% (-0.6%)
Total Body Water
52.5% (+0.5%)
Muscle Mass
68.3kg (-0.9kg)
Physique Rating
2 (0)
Basal Metabolic Rate2104 KJ (-35)
Metabolism Age
37 (-2)
Bone Mass
3.5kg (-0.1kg)

That's a bit better...

29 Apr 2007

Running:
5.5km - 32:30

First little jog after the radio frequency ablation 4 days ago. Leg still very bruised and hence painful. Felt very, very good!

Decided to skip the Belfast Marathon and run in the relay instead. Just in case...

24 Apr 2007

Running:
12.4km - 1:12

Nice and easy recovery run. Shoulder and neck still a bit stiff.

22 Apr 2007

Running:
31.2km - 3:03:30

Quite tough towards the end. Ran km 8 - 22 with the U&R crowd which got a bit fast after 10 miles. Everything else ok.

Chiropractioner

Have been to the chiropractioner to get my neck sorted. Looks like there is a lot of asymmetry present that not only causes the pain in the neck -;), but also in the lower back and the left ham string.

A lot of clicking and cracking of bones - felt much better afterwards. Have to go back now twice a week for six weeks...

19 Apr 2007

Running:
11km - 1:02

Moderate speed. Short AF (2 minutes) during warm-up. Rest no problem.

17 Apr 2007

Running:
10.5km - 1:02

Easy recovery run; partly undulating.

15 Apr 2007

Running:
31.8km - 3:09

Well, well. 20 miles without major difficulties. Deliberately very slow to keep the HR under control. Looks like I have no option, but to sign up for for the Belfast Marathon ;-)

13 Apr 2007

Running:
12.1km - 1:10

Easy run in Ormeau Park. Last prep run before Sunday's big test...

09 Apr 2007

Running:
16km - 1:29:30

Second half more than 3 minutes faster than first. Very good!

07 Apr 2007

Running:
24km - 2:19

First long run in some time. Went quite well. HR a bit high towards the end. Very promising.

Wii Sports

Stepped into the virtual world of Nintendo Wii. Very impressive indeed and far less strenous than the real thing. Played tennis, golf, table tennis and got knocked out in the 3rd round of boxing!

03 Apr 2007

Running:
12km - 1:06

Moderate speed; quite good run. GPS didn't work. Again!

01 Apr 2007

Running:
16.9km - 1:35

Easy run in perfect weather conditions. Was accompanied by a Brompton all the way...

March 2007 Body Composition

Weight
92.9kg (+0.6kg)
Body Fat
21.6% (+0.2%)
Total Body Water
52.1% (-0.2%)
Muscle Mass
69.2kg (+0.2kg)
Physique Rating
2 (0)
Basal Metabolic Rate2139 KJ (+10)
Metabolism Age
39 (+1)
Bone Mass
3.6kg

Right, enough is enough. Drastic measures are required...

29 Mar 2007

Running:
12km - 1:07:30

Moderate speed; felt quite good.

Not a good idea to run after being to the dentist; spitting is utterly uncontrollable...

23 Mar 2007

Running:
11km - 1:03

Undulating. First half easy, second half moderate. Getting a bit better.

17 Mar 2007

Running:
16km - 1:34

Very, very slow run. Didn't feel well at all. Stomach funny. Very windy.

15 Mar 2007

Running:
13.7km - 1:18

Running up and down a hill for 6 miles like a nutter with a 24 hour ECG monitor attached. Finally had a flutter for about 5 minutes. Result! Jogged back afterwards.

No excuse now for the bloody NHS...

11 Mar 2007

Running:
20km-2:00 (approximately)

Slow run with the U&R crowd. Longer than planned. GPS ran out of battery.

06 Mar 2007

Running:
10.2km - 1:00

Very easy and controlled run in nice conditions.

05 Mar 2007

30 mins Cross Trainer

Weights 150 * 40lbs

Another hotel. Another gym.

03 Mar 2007

Running:
16km - 1:30

Easy run. Perfect weather. Another bad AF lasting 25 minutes. Got dizzy just before it stopped.
Very frustrating!

01 Mar 2007

100 Situps

Cold still very annoying...

February 2007 Body Composition

Weight
92.3kg (+0.6kg)
Body Fat
21.4% (+0.9%)
Total Body Water
52.3% (-0.6%)
Muscle Mass
69.0kg (-0.3kg)
Physique Rating
2 (0)
Basal Metabolic Rate2129 KJ (-6)
Metabolism Age
38 (+3)
Bone Mass
3.6kg

Not sure what is going on, but this is definitely going in the wrong direction

28 Feb 2007

100 Situps

Cold has turned a bit nasty, hence the break from running.

25 Feb 2007

Running:
20km - 1:53

Very controlled run. No problems at all.

Bit of a cold coming up.

22 Feb 2007

Running:
11.8km - 1:01

Perfect weather. Perfect run. Until nasty AF started on the last half mile. Lasted for approximately 15 minutes.

20 Feb 2007

Running:
10.4km - 60:00

Easy 1 hour run. Undulating all the way. Quite warm.

17 Feb 2007

Running:
16.8km - 1:32

Quite warm. Shorts & T-Shirt!. Second half 2 minutes faster than first.

07 Feb 2007

Running:
11.5km - 1:08

Bitterly cold. Run didn't feel right.
Dripped at the end and hurt ankle; don't think it is serious.

04 February 2007

Running:
19km - 1:48

Very foggy and hilly during first hour. Mini AF (approximately 30 seconds) after 40 minutes.

01 Feb 2007

Running:
12km - 1:08

Undulating terrain. No problems.

January 2007 Body Composition

Weight
91.7kg (+1.3kg)
Body Fat
20.5% (+0.6%)
Total Body Water
52.9% (-0.3%)
Muscle Mass
69.3kg (+0.5kg)
Physique Rating
2 (-3)
Basal Metabolic Rate2135 KJ (+19)
Metabolism Age
35 (+1)
Bone Mass
3.6kg

This is not going in the right direction...

30 Jan 2007

Running:
12.5km - 1:10

First run in over a week; back on track.

25 Jan 2005

30 mins Cross Trainer

Weights 150 * 40lbs

Another hotel. Another gym.

20 Jan 2007

Cross Trainer:
15:00 - 3.4km (P1, L6)
15:00 - 3.5km (P1, L6)

50 situps

Starting to get the hang of the x-trainer...

16 Jan 2007

Running:
11.8km - 1:08

Easy recovery run. Quite chilly.

14 Jan 2007

Running:
19.7km - 1:56

First half on my own (hilly), second half with U&R (undulating). AF (240bpm max, approx. 8 minutes) at 5 miles after steep hill.

13 Jan 2007

Running:
7.5km - 42:00

Hardly worth the effort. My eyes went blurred after 5km, so I had to abandon the run early. Looks like the week is catching up on me...

10 Jan 2007

Running:
12.8km - 1:10

Good run in the Fatherland. Moderate speed, undulating terrain mostly on forrest ground. Ran in shorts and t-shirt since it was 15 degrees. In January!

07 Jan 2007

Running:
9km - 52:00

Nice jog around Stormont at the inaugural run of the Up & Running running club.

03 Jan 2007

Running:
11.5km - 1:04

Moderate speed. Very wet and windy.

December 2006 Body Composition

Weight
90.4kg
Body Fat
19.9% (-0.1%)
Total Body Water
53.2%
Muscle Mass
68.8kg
Physique Rating
5 (+3)
Basal Metabolic Rate2116 KJ (-1)
Metabolism Age
34
Bone Mass
3.6kg