12 May 2006

Les Jones Memorial 10k - 48:18 [Results] [Google Earth KML File]

1 km - 4:47
2 km - 4:58
3 km - 4:39
4 km - 4:37
5 km - 4:46 - 23:47
6 km - 4:54
7 km - 4:46
8 km - 4:49
9 km - 5:20
10km - 4:36

A real stinker of a hill at 8km, which costed at least 30 seconds. Perfect conditions; 7 seconds short of a PB - very promising, given the tough course.

10 May 2006

Running:
10.8km - 61:00

Easy run on soft ground.

Also got my orthoses (bespoke insoles, 7 times the price); have to break them in for a few days before I will start using them for running - after the big one next week.

09 May 2006

Running:
35 minutes Warm Up
1000m (4:15) ++ 1000m (4:14) ++ 1000m (4:17) ++ 1000m (4:11) ++ 1000m (4:10)
10 minutes Cool Down

First really warm day. Very good.

06 May 2006

Running:
25.0km - 2:17:20

Constant speed throughout, but heart rate went through the roof: (5 km - 163, 10km - 170, 15km - 172, 20km - 179, 25km - 188). Not sure why it was so high from the beginning, so the last 20 minutes were pretty tough.

05 May 2006

Swimming: 1000m (20, 20)

A tick faster than usual.

Acquired a New Balance Bottle Belt for the long runs to come. Isn't life exciting...

03 May 2006

Running:
12.4km - 1:10

Easy run, partly undulating. Heavens opened after 10 seconds... Very wet.
Slight pull in right hamstring.

02 May 2006

Swimming: 2000m (20, 20, 20, 20)

01 May 2006

Running:
16.1km - 1:55

Last 10 miles of the Belfast Marathon accompanying the chap below on his inaugural Marathon.

30 Apr 2006

Running:
20 Minutes Warm-Up
5000m - 23:57 (4:45, 4:50, 4:51, 4:47, 4:42)
5000m - 23:47 (4:42, 4:48, 4:46, 4:47, 4:44)
10 Minutes Cool Down

Good speed; there was room left, especially on the first leg.

28 Apr 2006

Running: 10.5km - 58:45
Easy recovery run. Half undulating course.

Also bought a Reebok gym ball (without the woman), so I can tackle pelvic tilts, torso stretches and abdominal crunches...

26 Apr 2006

Running:
30 minutes Warm Up
1000m (4:17) ++ 1000m (4:13) ++ 1000m (4:15) ++ 1000m (4:18) ++ 1000m (4:15)
10 minutes Cool Down

Back on the track

25 Apr 2006

Swimming: 1500m (40, 20)

23 Apr 2006

Running:
22.0km - 1:58:45

Constant speed; heart rate went up with distance.

20 Apr 2006

Running:
14.1km - 1:14:30

Same forest route as 2 days ago. 24 degrees. Very good!

18 Apr 2006

Running:
14.1km - 1:17:30

20 degrees and sunny.

17 Apr 2006

Swimming: 1000m (12, 8, 20)

Outdoor swimming pool!

Also had to climb 339 steps to the castle in Heidelberg...

15 Apr 2006

Running:
13.3km - 1:12

Nice run through Plankstadt forests...

13 Apr 2006

Running:
13.3km - 1:13:30

Easy run; very windy.

Podiatrist & Physio

Finally got measured properly by a podiatrist. Need custom-made orthotics due to front-foot pronation.

Also, core instability in my lower back; have to do various stupid-looking exercises for initially 3 months. And sit straight. And walk properly. And .... Looks like I am getting old...

11 Apr 2006

Running:
11.9km - 1:05:30

Easy run; pain unchanged.

Physio

Been to the physio today and was told that my body frame is asymetrical which causes pain in my but and shoulder. Require orthotics.

More physio (quite painful trigger point massage) needed over the next few weeks. At least I am able to train - less running, more cross-training.

07 Apr 2006

Swimming: 1000m (20, 12, 8)

05 Apr 2006

Running:
10.8 km - 59:00

Moderate speed, parts undulating.

Looks like my buttock injury is back. Very frustrating...

04 Apr 2006

Running:
4.2 km - 23:40 (easy)
3 * 360m Hill run (1:44, 1:46, 1:44)
5.0 km - 29:30 (easy)

I hate hill running!!!

02 Apr 2006

Running:
17.16km - 1:38

Recovery run in pooring rain (average HR of 149).

01 Apr 2006

Cycling:
31.0km - 1:22

First cycle in a very long time. Still quite cold & windy. Sour bum...

29 Mar 2006

Queen's 5k - 22:56 [Results] [Google Earth KML File]

1 km - 4:30
2 km - 4:38
3 km - 4:41
4 km - 4:30
5 km - 4:33

Fast course. Very good.

28 Mar 2006

Running
11.47km - 1:04:30

Easy and relaxing; very cold, wet and windy again. First run with my new toy; very impressive indeed. Below 2 sample pictures from the software provided.

Garmin Forerunner 305

I am now the proud owner of a Garmin Foreruner 305. Pretty impressive so far; will take it out for its first run tomorrow...

25 Mar 2006

Omagh Half-Marathon 21.1km - 1:52:50 [Results]

Mile 01 - 8:40
Mile 02 - 8:25
Mile 03 - 8:23
Mile 04 - 8:26
Mile 05 - 8:47 / 42:41
Mile 06 - 8:17
Mile 07 - 8:30
Mile 08 - 8:34
Mile 09 - 8:29
Mile 10 - 8:37 / 1:25:09
Mile 11 - 9:45
Mile 12 - 8:43
Mile 13 - 8:27

Tough course. Undulating all the way and a real bastard hill at 10 miles. Good conditions (12-14 degrees, dry, but quite windy). Not an ideal run, but given the hard course and the events of the last few days, this was all that was possible today.