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 Rate	2108 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...

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...