Summary 2008



Run km Runs km/run Races Other
Jan-08 192.00 13 14.77 0 3
Feb-08 197.10 13 15.16 0 3
Mar-08 202.80 13 15.60 3 1
Apr-08 222.70 13 17.13 2 3
May-08 211.25 16 13.20 2 5
Jun-08 164.70 13 12.67 3 5
Jul-08 181.10 12 15.09 1 7
Aug-08 257.05 15 17.14 1 8
Sep-08 221.50 14 15.82 2 4
Oct-08 150.40 11 13.67 1 4
Nov-08 125.55 9 13.95 1 13
Dec-08 42.20 4 10.55 0 13
Total 2168.35 146 14.85 16 69

Total kms run have increased significantly by 318, number of runs has decreased by 13 while the km/run has gone up from 13.91 to 14.85. 16 races (same as last year) and 69 cross-training activities (up from 27). Running was scaled down significantly in Nov and Dec due to hip injury.

30 Dec 2008

Run:
11.2km - 1:05:00

Easy run alongside Lake Geneva. Was struggling a bit with cold air; heart jumpy at the beginning.

28 Dec 2008

Run:
10km - 58:00

Another easy, nice run in cold, dry and sunny weather on undulating forrest ground with a NY buddy. Hip ok during the run, but felt it again afterwards.

26 Dec 2008

Run:
10km - 55:00 (approx.)

Nice run in cold, dry and sunny weather on undulating forrest ground. 5 minutes warm-up (with my mum!) before I put the foot down. Hip ok all the way round and best in weeks.

23 Dec 2008

Gym 75 minutes (30 Strength, 45 cardio)

Half an hour upper-body, followed by 45 minutes on the cross-trainer in a German gym.

20 Dec 2008

Run:
11km - 1:05 (approx.)

First run in 3 weeks on perfect soft forrest ground; very undulating.

Ticker was very jumpy for the first 20 minutes and calmed down afterwards. Hope I got a good reading.

Didn't feel hip for the first 20 minutes at all, then a but. Felt it more after the run as usual.

19 Dec 2008

Swim: 1900m

Magic distance swam for the first time in a single go before I headed off to hospital. Now wired up with an ECG over the weekend (no showers!); picture for illustrative purpose only...

16 Dec 2008

Swim: 2000m (400, 1600)

400m warm-up before managing a mile without stopping. Slowly getting there...

15 Dec 2008

Gym 60 minutes (30, Strength, 30 cardio)

Half an hour upper-body, followed by 30 minutes on the cross-trainer.

Swim: 1200m (1000, 200)

First km in a single go. 200m fast to finish off session.

14 Dec 2008

Bike:
30km - 1:10 (approx)

Easy cycle in frosty conditions.

12 Dec 2008

Swim: 2000m (400, 600, 600, 400)

Left shoulder a bit sore. Time for a day's break.

11 Dec 2008

Gym 60 minutes (60 cardio)

30 minutes on the cross-trainer and 30 on the spinner.

Swim: 800m (400, 400)

Tough session. Ticker mis-fired all night. Not sure how related the two are.

10 Dec 2008

Gym 60 minutes (30 strength, 30 cardio)

Pushed a bit on the bike to see how the ticker behaves.

09 Dec 2008

Swim: 1600m (600, 600, 400)

Took it easy today and less breaks.

Not a good day. Had a major AF this morning after symptoms for over a week. Here we go again...

07 Dec 2008

Gym 60 minutes (30 strength, 30 cardio)

Bike session on a spinning bike which is much better.

06 Dec 2008

Swim: 2000m (400, 400, 400, 400, 400)

Longest swim so far. Now need to avoid the breaks.

05 Dec 2008

Gym: 60 minutes (30 strength, 30 cardio)

First upper-body only workout and half an hour on the bike.

Swim: 1000m (200, 200, 200, 200, 200)

03 Dec 2008

Swim: 800m (400, 400)

Fast swim in pool in Dundalk.

29 Nov 2008

Running:
15.4km - 1:30

Nice run. Bitterly cold, but sunny. Last run for a while. Physio treatment to get my hip sorted out properly will start on Monday and I am not allowed to run, but can swim, cycle and do bits of gym work.

Body Composition at 40!

Weight
88.7kg
Body Fat
19.2%
Total Body Water
56.4%
Muscle Mass
68.1kg
Physique Rating
7
Basal Metabolic Rate2088 KJ
Metabolism Age
32 (!!!)
Bone Mass
3.5kg
Resting Heart Rate
??

In the M40 from today. Let's see...

28 Nov 2008

Swim 1600m (400, 400, 400, 400)

First decent swim breathing bilaterally.

27 Nov 2008

Running:
10.75km - 60:00

First run in a while to clear my head. Hip seems to get worse. Physio treatment starting next week.

25 Nov 2008

Gym: 75 minutes (45 strength, 30 cardio)

Good session. 30 minutes on the bike.

24 Nov 2008

Swimming: 1200m (200, 200, 200, 200, 200, 200)

Breathing to both sides is improving, but still bloody hard...

23 Nov 2008

Gym: 30 minutes (30 cardio)

Hip not good, so decided to revert to the bike in the gym instead.

Swimming: 1000m (200, 200, 200, 200, 200)

First attempt to breath to both sides. Not bad, but not easy either...

22 Nov 2008

Gym: 60 minutes (60 strength)

Best gym session so far.

21 Nov 2008

Swimming: 1600m (400, 400, 400, 400)

Longest swim so far.

18 Nov 2008

Running:
10.7km - 60:00

Nice and easy run in Keswick in the Lakes District. Hip still not ok.

15 Nov 2008

Gym: 45 minutes (45 strength)

Very tired. Also did 5 minutes on a Power Plate - not sure if this appeals to me...

13 Nov 2008

Swimming: 1200m (400, 400, 400)

Swimming improving quite well. I think I pulled a muscle above the calf on yesterday's run.

12 Nov 2008

Running:
12.8km - 1:09:30

First (almost) painfree run since the marathon. However, started feeling the hip about 2 hours after the run. Right calf quite bad the morning after. Must be getting old...

08 Nov 2008

Running:
10.2km - 58:00

Another easy recovery run; still quite sharp pain in calves.

07 Nov 2008

Gym: 45 minutes (45 strength)

First session in new gym.

06 Nov 2008

Swimming: 1000m (500, 300, 200)

Joined a new gym which a pool for the winter.


05 Nov 2008

Running: 7.5km - 45:00

First recovery run - calves still very sore. Also tried new trail shoes - Adidas Supernova Riot GTX!


02 Nov 2008

New York Marathon - 3:58:55
What an experience! Absolutely amazing event. Never heard so much noise in my life.

No real problems all the way which was great given the hicups over the last few weeks. Course and conditions more difficult than anticipated, so happy with a sub-4 hour time.

Mile 1: 9:34
Mile 2: 8:25
Mile 3: 8:49
Mile 4: 9:03
Mile 5: 9:01
Mile 6: 8:54
Mile 7: 8:43
Mile 8: 8:59
Mile 9: 9:35
Mile 10: 8:44
Mile 11: 9:08
Mile 12: 9:03
Mile 13: 8:59
Mile 14: 8:58
Mile 15: 9:02
Mile 16: 9:22
Mile 17: 8:45
Mile 18: 8:47
Mile 19: 9:03
Mile 20: 9:13
Mile 21: 9:23
Mile 22: 9:26
Mile 23: 9:33
Mile 24: 9:42
Mile 25: 9:18
Mile 26: 9:20

km 5: 27:44
km 10: 55:40 (27:56)
km 15: 1:23:52 (28:12)
km 20: 1:51:52 (28:00)
HM: 1:57:59
km 25:
2:20:06 (28:14)
km 30: 2:47:44 (27:38)
km 35: 3:16:49 (29:05)
km 40: 3:46:15 (29:26)






31 Oct 2008

Running: 6km - 35:00

Easy jog through Central Park to loosen up the legs a bit.

29 Oct 2008

Running:
8.3km - 47:00

First run in winter time. Dark, cold and wet. Hip feels much better.

26 Oct 2008

Istanbul 15km - 1:12:45 [Results]

5km - 25:38 (inaccurate)
7.5km - 37:01
10km: 48:36

What a chaotic race! The torrential rain and floods certainly didn't help, nor did the fact that the buses didn't arrive an hour late at the finish. Quite nice course, especially crossing the bridge from Asia to Europe at the start and the amazing finish in front of the Blue Mosque. Came 291st out of over 1200 men! Certainly a race to remember...



23 Oct 2008

Running
11.3km - 1:00

First run in a week alongside the Bophorus! Did an hour at moderate speed to see I am and it looks like that things haven't changed a great deal. usual pain started after 20 minutes and got worse after the run. Bought some Turkish anti-inflammatories (I hope).

Couldn't post earlier since Google Blogs (amongst most other user-content sites) have been blocked by the Turkish Government - I guess the people are not ready for for Freedom of Speech yet...

16 Oct 2008

Running:
30.2km - 3:00

Last (and only) long run before NY. Very slow, which is good. Hip very sore, which isn't...

14 Oct 2008

Gym: 50 minutes (40 strength, 10 flexibiltiy)

Swim: 500m (250, 200, 250)

Last gym session for while - physio tomorrow.

13 Oct 2008

Running:
20km - 1:49

First good run since Berlin. Moderate speed and hip not too bad.

12 Oct 2008

Gym: 50 minutes (40 strength, 10 flexibiltiy)

Swim: 800m (200, 200, 200, 200)

Needed to do something after not running the 10 mile race due to cold. Still worried about hip which doesn't seem to get better at all.

10 Oct 2008

Running:
16km - 1:30

Very wet run and feeling much better. Until late evening that was, when I was starting to yet another flu. Looks like body needs some more rest...

09 Oct 2008

Gym: 40 minutes (30 strength, 10 flexibiltiy)

First gym session since my membership expired - good old voucher schemes...

Swim: 500m (200, 200, 100)
No goggles, so needed to stop since my eyes were about to pop out!

08 Oct 2008

Running:
11.3km - 1:03

First run in the dark - gggrrrhhh

Physio

Been to see the physio today to get an opinion on my hip pain and it appears that it is caused by some damaged nerve tissue at the spine! Nothing serious (apparently), but need to do some silly stretches and go back next week.

06 Oct 2008

Running:
12.3km - 1:11

Another easy run, a bit faster and partly undulating.

04 Oct 2008

Running:
10km - 57:00

Another easy recovery run on nice forrest ground. Legs and hip a bit better, but still tired.

02 Oct 2008

Running:
10km - 59:00

First easy recovery run. Legs still like jelly and hip not 100% either.

Was wearing my new Brooks Glycerin 6 shoes - first time that I am able to get away with a neutral shoe. So far, so good.

01 Oct 2008

Swim: 800m (250, 250, 150, 150)

First activity after Sunday in an outdoor pool. Still very fatigued.

28 Sep 2008

Berlin Marathon - 3:53:55 [Results] [Videos]

A new PB in a fantastic race with the most amazing crowd. Speed was pretty constant (first half in 1:56:29, second 1:57:25), apart form the last 30 minutes when I was really struggling (again). The course is extremely fast, but only if there aren't thousands of runners around you all the time which was mentally and physically very exhausting, especially towards the end.

My hip felt surprisingly good and caused very little problems (maybe the Japanese tape I got applied on the expo the day before did the trick) - my lower back and a sore stomach from the half-way point made up for it. I also made the stupid mistake to wear racing shoes on the long distance which was very painful in the last hour. It was the first marathon I ran with compression socks and I must say they caused me major problems during and particularly after the race. I constantly felt that my blood flow was restricted. When I rolled them down after the race I thought my calves were about to explode - I got severe cramps when I took them off.

All in all a fantastic race and given the circumstances, I am happy with the result. 3:50 is doable on a better day!

km 1: 6:04
km 2: 5:30
km 3: 5:43
km 4: 5:34
km 5: 5:30 (28:20)
km 6: 5:34
km 7: 5:33
km 8: 5:21
km 9: 5:30
km 10: 5:26 (55:46 / 27:36)
km 11: 5:21
km 12: 5:32
km 13: 5:32
km 14: 5:26
km 15: 5:27 (1:23:05 / 27:19)
km 16: 5:27
km 17: 5:26
km 18: 5:28
km 19: 5:19
km 20: 5:51 (1:50:37 / 27:32)
km 21: 5:20
km 22: 5:26
km 23: 5:21
km 24: 5:27
km 25: 5:32 (2:17:44 / 27:07)
km 26: 5:24
km 27: 5:24
km 28: 5:33
km 29: 5:38
km 30: 5:24 (2:45:10 / 27:26)
km 31: 5:30
km 32: 5:21
km 33: 5:45
km 34: 5:25
km 35: 5:38 (3:12:51 / 27:41)
km 36: 5:48
km 37: 5:35
km 38: 6:04
km 39: 5:42
km 40: 5:40 (3:41:41 / 28:50)
km 41: 5:47
km 42: 5:31

25 Sep 2008

Running:
8km - 45:00


Last easy tapering run. Hip a little bit better, but not good. Well, that's all I can do - roll on Berlin!

Pre-Marathon Body Composition

Weight
89.2kg
Body Fat
19.5% LA:19.3 RA:16.6 LL:16.0 RL:15.5 T:22.0
Total Body Water
56.2%
Muscle Mass
68.3kg LA:3.9 RA:4.0 LL:11.3 RL:11.6 T:37.5
Physique Rating
7
Basal Metabolic Rate2096 KJ
Metabolism Age
33
Bone Mass
3.5kg
Resting Heart Rate
56

This is certainly the best composition this year. Let's see how the hip feels on Sunday...

21 Sep 2008

Running:
16.5km - 1:32

Last easy test run before the marathon. Hip was fine for 25 minutes before pain started getting progressively worse.

So, program (or lack thereof) for this week contains anti-inflammatories, bio-freeze, a lot of stretches and rest. Let's see...

20 Sep 2008

Swim:
800m - 16:00 (approx)

Open-water swim in the best lake pool ever at the Strandbad Klagenfurt Lakeside Beach.

19 Sep 2008

Running:
8.3km - 48:00

Easy early morning run in Klagenfurt, mostly on a track.

Severe problems in left hip after the run. Appears to be connected to the ITB which is not only the worst timing ever, but also very painful...

17 Sep 2008

Running:
10.3km - 56:00

Another tapering run after a tough one hour sports massage yesterday and a bit of man flu last night.

14 Sep 2008

Bike:
43km - 1:45:00

Easy cycle. A but longer than planned and quite windy. Tapering time!

13 Sep 2008

Waterside Half-Marathon - 1:43:15 [Results]

Start: 0:19
Mile 1: 8:00
Mile 2: 7:53
Mile 3: 7:53
Mile 4: 7:51
Mile 5: 8:02
Mile 6: 7:56
Mile 7: 7:39
Mile 8: 7:48
Mile 9: 7:51
Mile 10: 7:48
Mile 11: 7:48
Mile 12: 7:52
Mile 13: 7:48

PB by 2 minutes (ignoring the time lost at the start). Was tough to keep up the pace towards the end, but all in all very pleased. Roll on Berlin!

11 Sep 2008

Running:
1km Warm-up
10 Yasso 800s - 3:28/ 3:30 / 3:32 / 3:28 / 3:23 / 3:25 / 3:26 / 3:19(!) / 3:28 / 3:24 -> 3:26
1 km Cool-down

Best Yassos ever. All set for the rest of September...

10 Sep 2008

Running:
10km - 53:30

First third (very) easy, second third moderate, last third fast. Had planned to do hills, but legs just weren't up to it.

06 Sep 2008

Running:
36km - 3:21

Wow. Very long run in wet and windy conditions. No real problems all the way which is good news. That's the 20+ mile training runs out of the way.

04 Sep 2008

Running:
3km Warm-up
4 Yasso 800s - 3:25/ 3:28 / 3:34 / 3:30 -> 3:29
3km Cool-down

Short Yasso session using the Garmin's Interval feature - very cool!

03 Sep 2008

Running:
14.2km - 1:19

Easy / moderate run, partly undulating / hilly.

02 Sep 2008

Bike:
20km - 45:00

Test cycle on the Newtownabbey triathlon course in torrential rain

30Aug 2008

Running:
24km - 2:07

Very good run. Good pace, good distance, no problems at all.

29 Aug 2008

Running:
10.5km - 60:00

Another easy run. Still a bit fatigued but feeling much better.

Istanbul Intercontinetal Eurasia Marathon

Just found out that I will be in Istanbul for work at the weekend when the Intercontinetal Eurasia Marathon and 15k race is on which runs across the Bosporus!

Given that it is the week before New York, I will be going for the shorter distance.

27 Aug 2008

Running:
10.2 km - 60:00

Easy recovery run around Stormont before watching the Downhill Mile. Felt a bit fatigued during the hour.

25 Aug 2008

Bike:
20km - 50:00

Very hilly course with very heavy legs...

24 Aug 2008

Running:
32.6km - 3:09

Slow long run. First 20 miler without sickness or any other problems.

22 Aug 2008

Running:
12 min Warm-up
10 Yasso 800s - 3:28/ 3:33 / 3:31 / 3:28 / 3:28 / 3:31 / 3:33 / 3:29 / 3:33 / 3:28 -> 3:30
10 min Cool-down

10 Yassos for the first time on the track, bang on target. This was tough; legs got very tired towards the end.

20 Aug 2008

Running:
16km - 1:29

Easy / moderate run - first dry run in weeks...

19 Aug 2008

Gym: 50 minutes (50 strength)

Quite a tough session.

18 Aug 2008

Running:
12.3km - 1:12

Easy run mostly undulating / hilly since all the flat parts were flooded.

16 Aug 2008

Scott & Gault 10Miles - 1:16:24 [Results]

Mile 1: 8:14
Mile 2: 7:46
Mile 3: 8:12
Mile 4: 7:59
Mile 5: 7:08
Mile 6: 7:46
Mile 7: 7:24
Mile 8: 7:39
Mile 9: 7:08
Mile 10: 7:06

This was supposed to be a B race and I only missed my PB by 11 seconds. Very undulating course, strong wind and heavy rain, so I am pretty pleased.

14 Aug 2008

Running:
3km Warm-up
8 Yasso 800s - 3:34/ 3:33 / 3:38 / 3:30 / 3:34 / 3:30 / 3:33 / 3:31 -> 3:33
3km Cool-down

Good Yasso session. Legs still a bit heavy and raining again.

13 Aug 2008

Running:
10.8km - 1:00

Hills, hills, hills with a 15 min warm-up and 15 min cool-down.

Very tough 1 hour massage afterwards.

10 Aug 2008

Gym: 60 minutes (60 strength)

First good gym session in a while.

09 Aug 2008

Running:
35.2km - 3:15

Blew up again! This time at 30km which is an improvement but still not good enough. Last 6k were very tough when I got sick again; at least I didn't have to thow up this time...

06 Aug 2008

Running
12km – 1:10

Easy and undulating run in Livingston on a typical Scottish summer day: cold, rainy and windy…

05 Aug 2008

Running:
8k - 42:30

Early morning run in Glasgow. First 2k slow, then 5k fast (24:30) and 1k slow.

Gym: 25 minutes (25 strength)

In hotel mini ‘gym’.

04 Aug 2008

Running:
10.4km - 60:00

Easy run on the tow path between Glasgow and Edinburgh; legs still a bit heavy.

03 Aug 2008

Bike:
35km - 1:22

Easy cycle to loosen up legs. Second half in the rain. Puncture at half way point, which didn't help...

02 Aug 2008

Running:
32km - 3:07

Very tough course (knee breaker) along the coast. Very slow, but good run for building up a bit of stamina.

01 Aug 2008

Gym: 40 minutes (40 strength)

Still a bit of an problem when doing certain exercises, but much better

31 July 2008

Running:
3km Warm-up
6 Yasso 800s - 3:29 / 3:29 / 3:26 / 3:26 / 3:28 / 3:27 -> 3:28
3km Cool-down

Fastest Yasso session so far, although the heavy rain. Would be nice to scale this up to 10.

28 Jul 2008

Running:
12km - 1:08

Easy run on rolling hills around Waterford. Legs still a bit heavy.

26 Jul 2008

Running:
32km - 2:57

First run over 30km. Speed was (too) good until I blew up at 25k. Managed to get back ok, but got very sick (I'll spare details) about half an hour after the run. Might have been the gel I took for the first time, or the speed or the fact that it was 25 dgrees.

25 July 2008

Running:
10km - 57:00

Easy run before the long one tomorrow. A bit of a struggle for some reason.

23 Jul 2008

Swim: 750m (250, 250, 250)

Nice 12.5m "swimming" pool in some hotel in Cumbria. Steam room made up for it.

22 Jul 2008

Portaferry 10Miles - 1:19:07 [Results] [Route]

Mile 1: 9:13 (approx. 200m too long!)
Mile 2: 7:53
Mile 3: 7:43
Mile 4: 7:57
Mile 5: 7:40
Mile 6: 7:37
Mile 7: 7:39
Mile 8: 7:43
Mile 9: 7:58
Mile 10: 7:26

First good run in weeks. The first mile has been changed and a stupid loop introduced which is not only steep, but also adds 200m to the first mile... My stopped time was 15 seconds faster.

20 Jul 2008

Running:
25km - 2:25

Slow run to get the distance up. Groin still not 100%.

19 Jul 2008

Bike:
20km - 45min

Easy ride round Lisburn triathlon course.

Tanita BC545

Treated myself to the new Tanita BC545 Body fat analysis with segmental measurement and visceral fat indicator. Being a sucker for that sort of thing, this is a very impressive piece of kit.

16 Jul 2008

Running:
14km - 1:17

First proper run in a week. Groin still a bit sore, but much better. Very wet. Again!

15 July 2008

Bike:
25km - 60:00

Easy bike ride to get the legs going. Very windy.

14 Jul 2008

Running:
7.5km - 45:00

First jog after the operation. Leg still a bit sore and itchy, but generally no problems.

10 Jul 2008

Running:
18.5km - 1:37

Moderate / fast run in very, very wet conditions. Tried to get some miles in before the op tomorrow.

07 Jul 2008

Swim: 750m (250, 250, 250)

Last swim outdoor. Given the op this week, I think I'll have to skip the planned triathlon.

06 Jul 2008

Running:
12km - 1:07

Covered well over 600m in altitude in almost 30 degrees. 2.4k downhill, 3k up, 3k down, 3k up and 0.6k down.

04 Jul 2008

Running:
10.3k - 60:00

Very hilly and very hot!

03 Jul 2008

Swim: 800m (8*100)

Another outdoor session.

02 Jul 2008

Running:
10.5k - 60:00

On a treadmill in sauna-like conditions.

01 Jul 2008

Swim: 500m (250, 150, 100)

Outdoor pool in 35 degrees.

26 Jun 2008

Limavady Round the Bridges 10 Miles - 1:16:13 [Results]

Mile 1: 8:03
Mile 2: 7:58
Mile 3: 7:49
Mile 4: 7:45
Mile 5: 7:31 - 39:06
Mile 6: 7:43
Mile 7: 7:33
Mile 8: 7:30
Mile 9: 7:15
Mile 10: 7:00 - 37:01

Perfect race apart from the wind. Big PB. Time for holidays...

25 Jun 2008

Running:
8km - 43:30

Easy test run before the 10 Miler tomorrow. Still a bit of pain behind the right knee, but should be ok.

23 June 2008

Running:
3km Warm-up
8 Yasso 800s - 3:38 / 3:40 / 3:33 / 3:34 / 3:34 / 3:33 / 3:34 / 3:26 -> 3:34
3km Cool-down

First time 8 Yassos; wasn't too bad, but very tired afterwards.
Lisburn Half Marathon - 1:45:12 [Results] [Google Earth]


Mile 1: 8:20
Mile 2: 8:21
Mile 3: 8:30
Mile 4: 8:17
Mile 5: 8:12 - 41:41
Mile 6: 8:25
Mile 7: 8:46
Mile 8: 7:26
Mile 9: 8:44
Mile 10: 7:32 - 40:53
Mile 11: 7:14
Mile 12: 7:21
Mile 13: 7:11

Really good race. Hadn't planned to run that fast and took it easy for the first few miles before putting the foot down. Missed PB by 20 seconds which isn't too bad on a tough course like this.

17 Jun 2008

Running:
7.5km - 43:00

Very easy run for the race tomorrow. Ankle 90% ok, just a bit stiff in the morning.

15 Jun 2008

Randalstown 10k - 46:04 [Results] [Route]

KM 1: 4:36
KM 2: 4:46
KM 3: 4:46
KM 4: 4:39
KM 5: 4:41 (23:37)
KM 6: 4:40
KM 7: 4:47
KM 8: 4:40
KM 9: 4:35
KM 10: 3:49 (Mostly downhill!)

Good news is that I improved my 10k PB by 45 seconds.Bad news is that I tripped 3 hours before the race and sprained my ankle a little bit. It was fine during the run, but hasn't been good since. Biofreeze, anti-inflammatories and some rest will hopefully fix it before Wednesday.

13 Jun 2008

Running:
3km Warm-up
6 Yasso 800s - 3:39 / 3:39 / 3:34 / 3:31 / 3:34 / 3:27 -> 3:34
3km Cool-down

Another Yasso session; number 5 was quite tough.

12 Jun 2008

Gym: 50 minutes (50 strength)

Trying to build up to an hour and then to sustain this at least once a week until Berlin.

11 Jun 2008

Running:
12.2km - 1:07

Easy run with a few hills and a quick finish.

10 Jun 2008

Bike:
20km - 1 hour (approx.)

First outing on newly built bike. Save frame, no components. Very good, expect one fall. Wrist a bit sprained, but not serious.

09 Jun 2008

Running:
11.3km - 1:04

Easy /moderate run, partly undulating, very warm.

07 Jun 2008

Running:
18.3km - 1:40

Nice sunny Saturday morning run. First 10km easy, then 4km fast (sub 20 mins), then a few hills and the rest easy.

Also had my first outing in a pair of highly attractive compression socks courtesy of CEP...

06 Jun 2008

Gym: 45 minutes (45 strength)

Decided to join a local gym for 3 month as preparation for Berlin. Not great (www.fitspacegyms.co.uk), but does the job.

03 Jun 2008

Running:
11km - 56:30

Very good run alongside the River Clyde and through Glasgow Green. 2km easy, then 6km fast (sub 30 mins) and last 3km moderate.

02 Jun 2008

Running:
10.3km - 59:00

Easy run in Manchester. Achilles ok again.

01 Jun 2008

Gym: 45 minutes (15 cardio, 30 strength)

Another hotel, another gym.

29 May 2008

Running:
11.3km - 1:05

Easy run, partly undulating. Very nice and warm conditions.

A bit of a niggle in the right achilles afterwards. Not sure whether it is the MTBs I wore all day or the new insoles. Looks like a few days rest...

28 May 2008

Swim 800m (200, 200, 200, 200)

(Very) early morning swim in hotel pool.

27 May 2008

Running:
10.4km - 60:00

Easy recovery run in a nice little park in Waterford. I have been wearing my new orthotics - they feel very good, but will take a little while to get used to.

26 May 2008

Gym: 35 minutes (15 cardio, 20 strength)

Swim 500m (300, 200)

Nice leisure centre as part of the hotel. Quite hungover...

24 May 2008

Mannheim Marathon Duo - 1:44:52 [Result]

km 1 - 5:41
km 2 - 5:15
km 3 - 5:00
km 4 - 5:28

km 5 - 5:13 / 26:37
km 6 - 5:09
km 7 - 5:06
km 8 - 4:51
km 9 - 5:12
km 10 - 4:49 / 25:11 / 51:46
km 11 - 4:45
km 12 - 4:44
km 13 - 5:10
km 14 - 4:45

km 15 - 4:56 / 24:20
km 16 - 4:49
km 17 - 5:02
km 18 - 4:37
km 19 - 4:50
km 20 - 4:32 / 24:04 / 48:24
km 21.1 - 4:51

Amazing! Felt really bad before with flu-like symptoms and a lot of sweating. Started easy and the turbo kicked in at the half-way point. Couldn't have been better! New PB.



23 May 2008

Running:
11.5km - 1:06

Easy run, mostly in forest. Very warm.

21 May 2008

Running:
20 min Warm-up
6 Yasso 800s - 3:32 / 3:34 / 3:29 / 3:32 / 3:31 / 3:29 -> 3:32
10 min Cool-down

Yasso session on track. While I enjoy the workout, I am starting to doubt its applicability...

20 May 2008

Swim: 1000m (16, 12, 12)

Very nice pool in leisure centre in Chorley, Lanc.

19 May 2008

Running:
11.5km - 1:02

Early morning run. Moderate speed.

17 May 2008

Running:
16km - 1:36

Another recovery run. That's hopefully it now and I can start training properly again...

16 May 2008

Running:
11.5km - 1:05

Easy run.

14 May 2008

Running:
10.2km - 59:00

Very easy recovery run, zig-zagging through some park in Southampton.

New York Marathon!

The chance to get drawn in the lottery is about 1:10 and this is what I received today:

12 May 2008

Gym: 60 minutes (30 cardio, 30 strength)

Tiny, crappy gym in a hotel in Livingstone.

11 May 2008

Running:
20.35km - 2:00

Very easy 2 hour recovery run in over 20 degrees.

First time I have worn a Skins compression top. Takes a bit getting used to, but is very good in the heat.

09 May 2008

Running:
25 min Warm-up
4 Yasso 800s - 3:40 / 3:41 / 3:37 / 3:34 -> 3:38
20 min Cool-down

First Yasso session which was easier than anticipated.

1 hour sports massage afterward which felt like another workout...

07 May 2008

Running:
12.7 km - 1:13

Easy run. Glutes in left leg and knee are feeling a bit tight, but nothing serious.

05 May 2008

Belfast Marathon Relay Legs 4 & 5
15.5km - 1:17:30

Last minute call to step in for injury-related absences. Took it easy on the first leg and put the foot down on the second. I did another 5kms getting to places and pacing people.

03 May 2008

Running:
17.1km - 1:38

Easy recovery run; a bit longer than planned and no problems.

First outing with my new Garmin Forerunner 405 which is a very impressive piece of kit! Details of each are from now on available from the Running link above.

01 May 2008

Running:
10.5km - 60:00

First easy run after the marathon. Legs not too bad and new shoes - Brooks Racer ST3 - feel very good!

27 Apr 2008

Big Sur International Marathon - 4:04:51 [Results]

That was tough! Hilly all the way, windy and over 25 degrees by the time we finished. A race report has been posted on the Up & Runners site. Photos are on the MarathonFoto site. Slide shows have been put up by the Monterey County Herald and KSBW.

Mile 1 - 9:21
Mile 2 - 9:34
Mile 3 - 8:39
Mile 4 - 10:02
Mile 5 - 9:19
Mile 6 - 9:11
Mile 7 - 9:15
Mile 8 - 9:29
Mile 9 - 9:20
Mile 10 - 8:46
Mile 11 - 10:33
Mile 12 - 10:02
Mile 13 - 8:26
Half - 2:03:48
Mile 14 - 8:35
Mile 15 - 9:00
Mile 16 - 9:34
Mile 17 - 8:47
Mile 18 - 9:29
Mile 19 - 9:10
Mile 20 - 9:22
Mile 21 - 9:23
Mile 22 - 10:02
Mile 23 - 9:46
Mile 24 - 9:34
Mile 25 - 8:57
Mile 26 - 9:26


View Larger Map

26 Apr 2008

Running:
5km - 30:00

Early morning jog along the very scenic sea side in Monteray.

Yesterday's preparation was slightly different: Jonny and I cycled the Golden Gate Bridge on a tandem and then got sun burned driving in a Cabriolet on Highway 1!

Went to the marathon expo today and listened to Dean Karnazes. Also been whale watching in the afternoon which was pretty amazing (pictures taken with iPhone, hence the lack to quality).

Now going for carbo-loading before I hopefully get a few hours sleep.

24 Apr 2008

Swim: 800m (20, 20, 20, 20)

Hotel pool. Took a reaction to whatever was in the water.

23 Apr 2008

Running:
8km - 45:00

Tapering run from Bay Bridge to Fisherman's Wharf alongside the Pacific with views of Alcatraz and the Golden Gate Bridge. Life is tough...

22 Apr 2008

Gym: 60 minutes (30 cardio, 30 strength)

Another gym, this time in San Francisco. Included easy 15 minutes on the treadmill; groin / hip has not improved, but should be ok for the weekend.

Pre-Marathon Body Composition

Weight
92.7kg (+1.5)
Body Fat
20.2% (+0.4)
Total Body Water
53.2% (-0.3)
Muscle Mass
70.4kg (+0.5)
Physique Rating
2 (0)
Basal Metabolic Rate2170 KJ (+19)
Metabolism Age
34 (+1)
Bone Mass
3.6kg (+1)

Comparison against Barcelona Marathon. Weight very high, but muscle mass over 70kg first the time.

20 Apr 2008

Running:
16.1km - 1:33:30

Last 10 mile tapering run alongside the coast. Right thigh a bit tight; not sure if this is related to the groin problems. Some biofreeze required...

18 Apr 2008

Gym: 45minutes (15 cardio, 30 strength)

Very nice gym in Barcelona.

15 Apr 2008

Running:
13.6km - 1:16

Easy run. Legs still a bit heavy from the 20 miler at the weekend.

Oh, also entered the lottery for the New York Marathon...

13 Apr 2008

Running:
32km - 2:59

Quite a good run, albeit 2 almost-AFs during the first hour. Second half 4 minutes faster than first and going on wouldn't have been a problem. 2 weeks to go - tapering time again!

11 Apr 2008

Running:
10.7km - 1:01

Easy run in freak conditions. Sun, snow, hail stones and a lot of rain.

09 Apr 2008

Running:
16.4km - 1:30

Moderate speed run; groin still a bit tight.

Had my first sports massage afterwards which was very relaxing.

06 Apr 2008

Titanic 10km - 48:16 [Results]

km 1 - 5:12
km 2 - 5:17
km 3 - 4:59
km 4 - 4:52
km 5 - 4:39 / 24:59
km 6 - 4:40
km 7 - 4:44
km 8 - 4:43
km 9 - 4:40
km 10 - 4:26 / 23:13

Decided to take it easy at the beginning after the long run yesterday, a bit of a niggle in the groin area, strong and bitterly cold wind and even some snow.

05 Apr 2008

Running:
28.8km - 2:44

Decided to increase the mileage a bit after receiving notification that I have been accepted for the Big Sur International Marathon (apparently the largest rural marathon in the world) in 3 weeks time!!!

02 Apr 2008

Running:
13.3km - 1:11

Some slow miles, some hilly miles and some very quick miles.

Body Composition April 2008

Weight
91.9kg (+0.7)
Body Fat
20.9% (+1.1)
Total Body Water
52.6% (-0.9)
Muscle Mass
69.2kg (-0.7)
Physique Rating
2 (0)
Basal Metabolic Rate2133 KJ (-18)
Metabolism Age
36 (+3)
Bone Mass
3.6kg (+1)

Not moving in the right direction...

31 Mar 2008

Running:
12.8km - 1:14

Easy recovery run. Legs quite heavy which is not surprising after 2 half-marathons and a marathon in a month.

29 March 2008

Omagh Half-Marathon 21.1km - 1:47:44 [Results]

Mile 01 - 9:20
Mile 02 - 8:34
Mile 03 - 8:28
Mile 04 - 8:15
Mile 05 - 8:51 / 43:28
Mile 06 - 8:22
Mile 07 - 8:03
Mile 08 - 7:51
Mile 09 - 8:01
Mile 10 - 8:03 / 1:23:48 / 40:20
Mile 11 - 7:57
Mile 12 - 7:46
Mile 13 - 7:21

How is that!!! New PB in the worst possible conditions. Start a complete shambles - almost lost a minute -, 5 degrees cold, rain / sleet and a quite tough and undulating course. Looks like the winter training is finally paying off.

27 March 2008

Running:
10km - 60:00 (approx)

Very easy recovery / preparation run; no GPS.

26 Mar 2008

Running:
12.75km - 1:05:30

Very quick training run. Hope to carry the speed over to the weekend.

24 Mar 2008

Running:
11.5km - 1:15

What was supposed to be an easy recovery run, turned into some serious hill work around Redburn Country Park.

22 Mar 2008

Larne Half-Marathon - 1:50:14 [Results]

Mile 1: 8:58
Mile 2: 8:53
Mile 3: 9:11
Mile 4: 9:16
Mile 5: 9:33
Mile 6: 8:32
Mile 7: 8:42
Mile 8: 7:59
Mile 9: 7:40
Mile 10: 7:53
Mile 11: 7:39
Mile 12: 7:45
Mile 13.1: 8:05

Bit of a bizarre race and much faster than planned. Gale force winds and very cold for this time of the year. First 5 miles very easy, then 3 miles undulating and finally 5 miles flying....

21 Mar 2008

Running:
11.55km - 1:06

Easy run before the race tomorrow. Very cold and windy - doesn't feel like spring at all!

19 Mar 2008

Running:
12.4km - 1:08

Very good run. No heel pain while running, but some the day after.

17 Mar 2008

Running:
11km - 1:01


Moderate speed run somewhere near Wrexham. Right heel / achilles still not 100%.

Major AF (almost 10 minutes) after dinner for no apparent reason. Not good...

My first Segway ride

Absolutely fantastic. Didn't expect to go cross-country and end up being covered with mud from top to bottom, but hey... Almost 20 miles in 3 hours - a lot of fun!

15 Mar 2008

Running:
11.6km - 1:05

Nice early morning run in forest in my new Adistar Control 5. Foot / achilles ok so far; looks like the rest & ice combination has done the job.

14 Mar 2008

Gym: 60 minutes (30 cardio, 30 strength)

First activity since achilles pain. Much better - hopefully going for a run tomorrow.

08 Mar 2008

Running:
16km - 1:32

Easy recovery run - a little bit longer than planned. Right hamstring still a bit tight, but no real problem.

04 Mar 2008

Running:
8.8km - 51:00


Easy recovery run / jog. Legs quite heavy, but ok. Welsh sleet just isn't the same as Spanish sun...

02 Mar 2008

Barcelona Marathon - 3:58:44 [Result] [Video]

km 1: 5:52
km 2: 5:51
km 3: 5:51
km 4: 5:44
km 5: 5:40 - 0:28:58 (28:58)
km 6: 5:49
km 7: 5:35
km 8: 5:36
km 9: 5:28
km 10: 5:43 - 0:57:11 (28:13)
km 11: 5:33
km 12: 5:43
km 13: 5:47
km 14: 5:33
km 15: 5:50 - 1:25:43 (28:32)
km 16: 5:32
km 17: 5:31
km 18: 5:31
km 19: 5:34
km 20: 5:40 - 1:53:33 (27:50)
km 21: 5:18
HM: 1:59:25
km 22: 5:17
km 23: 5:27
km 24: 5:35
km 25: 5:37 - 2:20:48 (27:15)
km 26: 6:05
km 27: 5:34
km 28: 5:21
km 29: 5:29
km 30: 5:37 - 2:48:56 (28:08)
km 31: 5:32
km 32: 5:34
km 33: 5:32
km 34: 5:33
km 35: 5:37 - 3:16:47 (27:51)
km 36: 6:09
km 37: 5:45
km 38: 5:45
km 39: 5:50
km 40: 5:51 - 3:46:07 (29:20)
km 41: 5:48
km 42: 5:51

It was 19 degrees in the shade - problem was that there was no shade to run in... I drunk well over 2 liters during the race and still got dehydrated.The course was more undulating than anticipated, but all in all a fast and very scenic. Excellent organisation and top water stations.



View Larger Map



27 Feb 2008

Running:
8km - 45:00

Another easy tapering run in Wrexham.

25 Feb 2008

Running:
9km - 50:00

Easy / moderate run; last little test before Sunday.

Pre-Marathon Body Composition

Weight
91.2kg (+0.5)
Body Fat
19.8% (-1.1)
Total Body Water
53.5% (+1.0)
Muscle Mass
69.9kg (+1.7)
Physique Rating
2 (0)
Basal Metabolic Rate2151 KJ (+49)
Metabolism Age
33 (-4!)
Bone Mass
3.6kg (+1)

Comparison against Frankfurt Marathon. Weight above the magic 90kg mark, but body fat below 20%. One week to go; that's it I guess - all I have to do now is to run...

23 Feb 2008

Running:
16km - 1:32

Easy 10 miler; last longish run before the marathon. So far, so good...

21 Feb 2008

Running:
10km - 56:00

Another easy / boring tapering run.

17 Feb 2008

Running:
14km - 1:22

Easy recovery run in very nice weather conditions. Let the tapering begin...