The three runs challenge by michael_h

Yesterday I was scheduled for a tempo run, 5 miles in total with 3 miles @ 8:27 minute mile pace. It was pretty cold so it was time to don the running tights for the first time together with gloves and beanie ... well at least I looked the part!

After a good warm-up mile run at 9:35 pace, I upped the tempo. At this point I was running into the wind and soon I was heading up "Waitrose" hill. I'm really finding it difficult judging pace in the dark - I'm used to glancing at my watch every few strides and I just can't do that at night - so I tend to go too hard on these sessions. My splits for the first two tempo miles were 8:18 and 8:08 - too fast, almost speedwork pace - and the third was only marginally slower at 8:31. Then, my November jinx struck again as mid-way through the final warm-down mile I felt the lower calf on my right leg tighten (right leg again...). I eventually finished the 5 miles in 44:39.

I again wore my HRM with these splits for the 5 miles:

Mile 1: Average 145, Max 163

Mile 2: Average 171, Max 176

Mile 3: Average 172, Max 177

Mile 4: Average 172, Max 177

Mile 5: Average 166, Max 174

It'll be interesting to see what my rates will look like when I do a real speedwork session...those rates seem to back up my feeling that I'm running my tempo sessions too hard.

The calf isn't too bad today, I can walk on it OK but it's a bit sore and tight going up/down stairs. November's not been a good month what with blisters, the numb toe/twinges in my foot, and now the calf. I can't help but feel that since I've been running at night I've been running my sessions too hard. My night time course is quite hilly yet I seem to be attacking it as if it were flat. Being dark makes it harder to judge the uneveness of the ground as well as judging pace. It's been much colder too - maybe I can't expect to train quite as well when I'm much more wrapped up. In hindsight, I think I should have taken things a bit easier until I was more used to the change in conditions ... and that's what I'll aim to do once the calf is fully recovered.

Enjoy your running!

First of all, thank you to everyone who posted wishing my Dad and Liam speedy recoveries. Dad had his operation Sunday which went well - I'll be popping up (if a 500-mile round trip can be described that way!) to see him Friday/Saturday. Liam is also fine now and was back out running with his athletics club tonight.

I managed to get out for a gentle 2 mile run this evening just to ease some of the stiffness in my legs and feet following Sunday's race. Having been sat indoors most of the day, I was surprised how warm, almost humid it was, just perfect for easing back into running after a hard race. I felt surprisingly good and as has been the case with all my easy and slow runs lately, I had to keep easing off the throttle. The run was completed in 19:45.

The big news today was my Great South Run pack arrived! I've read the magazine twice already! I'm SO looking forward to the race - getting the pack is just what I need to help me focus on a really good last 4 weeks of training before the big day!

Enjoy your running!

As planned, I brought forward my 8-mile run to today and after three 4-milers, I was looking forward to a longer run, only my second of this length. Once again the weather was kind with the sun smiling on me all the way but with just enough breeze to keep me cool. It felt like I was running on a leash for the first 4-5 miles. I was desperate to up the pace and had to keep reminding myself that this was a long slow training run, not a race. In the end, I couldn't help but quicken up the pace just a little for the last 3 miles, completing the run in 1:18:50, about half a minute quicker than my previous effort.

Although I was running at a comfortable pace today, my legs were definitely feeling it towards the end, especially around the feet and ankles. 10 miles is definitely doable but the last two miles will be tough if today is anything to go by. I've been starting to think about what sort of time I might aim for in the GSR. The McMillan Running Calculator reckons I can do it in 1:26:39 if I plug in my PB for 10K - that's 10 miles at 8:40 pace! That seems tough. I think 1:30 is more realistic and if I can get under that, I'll be more than happy!

Enjoy your running!

Sunday is my favourite morning. No alarm call to wake me; a nice big mug of tea; a bowl of porridge; and a leisurely lie in with the Sunday papers. Followed, of course, by a run on another warm, sunny day. Life doesn't get much better! My chill of mid-week had left me to go and plague some other poor soul and I felt good as I set off but for some reason it took me a while to get into a good rhythm. I just couldn't run at my target pace, endlessly speeding up and slowing down, so after about a mile I decided to ignore the watch for once and run at what felt a comfortable, easy pace. That was much more enjoyable and I eventually completed the run easily in 39:22.

The run gave me time to think about my training schedule this week. I'm booked into the Mortimer 10K next Sunday and my schedule has an easy 2 miles on Tuesday, a 6-mile tempo run on Thursday, an easy 2 miles on Friday, and an 8-miler on Sunday. I've been in two minds about whether to go for a new PB for the 10K or whether to treat it as a training run. Having started to build some endurance with the extra miles I've been running and with me also doing some additional speedwork since I last ran a 10K, I'm interested to see whether my 10K time will have improved. That said, my main focus is the Great South Run. So I've decided on the following compromise which should work. I can work from home on Tuesday and fit in the 8-miler; Thursday and Friday will be an easy 2-miles both days; and I'll use the Mortimer 10K for my tempo run, albeit probably a bit quicker than maybe the schedule calls for.

On Sunday afternoon, we took Cara back to University for her third year. It was great to see her new house and meet one of her housemates. The house is much better than her previous place - it feels like a home rather than just a place for 3 students to share - I think she'll enjoy it there. I've got used to her being at home over the last 3-4 months and will miss her - but probably not as much as Lizzie (the cat) will!

Enjoy your running!