Overview

Ended up shifting my runs about this week which meant my hard runs all came together but with work and a few fun nighs with Noah it was all i could do. At least i managed still to fit them all in

28th January - Easy 4 miles in 41.06 AV HR 159 = 72% WHR

30th January- Easy 3 Miles in 29.58 Av HR 155 = 69% WHR

31st January - Intervals 6 miles in 53.46 AV HR 175 84% WHR
1 1/4 mile warm up followed by 1/2 mile intervals with 1/4 mile rest followed by 1 mile cool down.

Interval 1: 3.32 AV HR 190
Interval 2: 3.36 AV HR 187
Interval 3: 3.48 AV HR 187
Interval 4: 3.38 AV HR 185
Interval 5: 3.44 AV HR 184

Happy with this found it tough in my body but should have pushed a bit harder to keep the pace up a little

January Totals: 81.62 Miles Weight Loss = 7 pounds
Chuffed at weight loss and feel better for it, also first real full month of uninterupted training since september. Back does still feel stiff occaisonally but nothing to bad (more caused from carrying the little one around i think).


1st FebruaryLong Run - 9 miles in 1:29:26 Av HR 157 71% WHR

This weeks totals: 22.01 Miles Weight 12:8 - No weight loss (Had a mixed week with the eating, weight did drop to 12:6 midweek, down to dehydration - had a couple of lunches at work and a few beers on saturday night so few extra calories to catch up with me.

Following a plan by the food doctor that came free with men's health, which seems to be working ok and is pretty flexible - 5 smaller meals a day. Major downside with it is getting enough carbs for harder sessions, so have the excuse to have a thank goodness sake a couple of times a week :-)

Had a more positive week and with a full months training and better Heart rate readings over the past couple of days despite the headwinds i have had to run into pretty pleased.

Tags:

Post Views: 215

24th January 2 miles easy run - Ran in Matlock at my parents so few hills and broken by a visit to Sainsburys to get my Nan's birthday present. 1.90 miles in 20.05 AV HR 166 77% Heart rate still all over the place.

25th January9 mile long run - Went out slowly and took my normal route and sort of ended up as part of the Gloucester Marathon as they runs on my Training route. strange running the opposite way to all the people when it is normally pretty quiet on a sunday on the turn round cam e back with a few runners - felt like a bit of a cheat as i was only doing 9 miles - took my mind off my high heart rate which helped and it went down. After a mile turned off the route as i was getting a few strange looks from the stewards!

Good run, not quick but felt comfortable and happy.

9.13 in 1:33.21 Av Hr 162 75% whr - better than two miles the day before - not sure what my body is up to at the moment!

Weeks miles: 19.59
Weight 12:8 - weight loss 2LBs

Tags:

Post Views: 245

Running over the last week, had an easy week which was good and to tie in have also been having a weeks detox. Lack of sleep still effecting heart rates a bit, but getting fitter again and no major twinges in the back.


14th January 5 mile easy run in 51.05 AV HR 152 68% whr
15th January 5 mile easy run in 51.33 AV HR 167 79% whr - same route bit strong head wind.
18th January 5 mile easy run in 50.20 AV HR 159 73% - Quite windy again.

Weekly Mileage 15 Miles
Weight: 12:10 - weight loss 3 pounds

Back on with an increase in training this week.

Noah is doing well and i'm still trying to find time to run, he's getting more of a personality now and getting a bit more stroppy, but a joy. Not looking forward to going back to work after this week has finished.

Tags:

Post Views: 222

6th Jan 3 miles easy 30:51 AV HR 155 70%whr
7th Jan 2 miles easy 19.16 av hr 158 72%whr
10th Jan6 miles Tempo run -1 miles warm up 4 miles tempo 1 mile cool down. 54.03 AV hr 177 86% whr
12th Jan 8 miles long run (fell a sleep with Noah on sunday so moved this to monday , rest week this week so can fit in with schedule. 1.22.26 AV HR 163 76% whr

Pleased i have kept to all my runs so far. Heart rate is a little erratic with the lack of sleep, but feeling fitter.

Weekly Miles = 19 (if you include moved run) Current weight 13 stone 1 pound.

Starting a bit of a post christmas detox tomorrow so should lower weight a bit over next couple of weeks.

Sorry i haven't been posting on all your blogs, noah has been keeping us busy,  will try and catch up soon.  Have included a few piccies of the little one.

Tags:

Post Views: 252

Well a new year is here and it's going to be very different for me from now on with the arrival of Noah on Boxing Day  He weighed 7lb 2 and he and mum are doing really well and so far he has been pretty good.

The plan is to keep up the running over the next year and my targets for the next year are as follows:

To increase my mileage. Target = Beat last years total. Stretch Target = run more than 1000 miles.

To improve my 10K PB Target = Improve current PB. Stretch Target = run under 45 minutes

To improve my Hlf marathon time from last year Target = Run sub 1h 58 half marathon again. Stretch Target + Have a stab at my half marathon PB of 1hr 53m.

To keep my diet and weight under controlTarget = loose 5 pounds to get back to last summers weight. Stretch target = Reduce weight to between 12 stone and 12 stone 4.

My new motivation is to be a fit and healthy Dad for Noah in the future so we can do everything together that he may or I may wish to do in the future

Happy New Year all and good luck with you aims and targets for 2009.

Tags:

Post Views: 253

Well here we go. Starting to enjoy the running again. Back still a little stiff, but actually feels better when i run. No sign of the little one yet - due date today.

Tuesday - Easy Run 2 miles in 20.41 - Av HR 154 - 69% WHR. Was having a few problems with my HR belt, heart rate was through the roof to begin with, then settled down, influenced my pace a little. Have now changed the battery.

Wednesday - 6 Mile Tempo Run- 6 les in 54.25 - AV HR 178 87% WHR
Splits: Distance Time Av.speed Fastest Av HR Max HR
Warm Up 1.00m 00:09:43 6.17mph 7.43mph 158bpm 183bpm
Split 1 1.00m 00:08:13 7.29mph 9.96mph 184bpm 189bpm
Split 2 1.00m 00:08:23 7.16mph 8.15mph 184bpm 187bpm
Split 3 1.00m 00:08:35 6.99mph 7.97mph 185bpm 188bpm
Split 4 1.00m 00:08:36 6.97mph 7.77mph 186bpm 188bpm
Cool down 1.00m 00:10:50 5.54mph 6.11mph 175bpm 185bpm

First bit of quick training for ages, really enjoyed it. well the family have just arrived so all have a great Christmas and i hope santa brings you all you want :-)

Tags:

Post Views: 221

Hi all.

Not been around for a while then when i tried to post the other day, couldn't log on as it had all changed!

quick post now i can get in but a full update and catch u p before Christmas

Tags:

Post Views: 234

Tags: 'Silverstone' 'pb' 'weather' 'breakfast' 'wind'

Post Views: 236