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...

13 May 2007

Running:
17.25km - 1:35

Good run, moderate speed.

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 Rate	2104 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 Rate	2139 KJ (+10)
Metabolism Age	39 (+1)
Bone Mass	3.6kg

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