|
View Profile: richardsimkiss
|
richardsimkiss 
Administrator
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 28.25 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 37.07 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 16 Aug - 22 Aug | Running | 36.16 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 09 Aug - 15 Aug | Running | 38.79 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 02 Aug - 08 Aug | Running | 23.23 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 26 Jul - 01 Aug | Running | 79.42 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 19 Jul - 25 Jul | Running | 62.61 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 12 Jul - 18 Jul | Running | 67.46 |
| | Cycling | 0 |
| | Swimming | 0 |
* Approximately
|
|
|
Additional Information
|
Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.
|
Location:
Warwickshire
|
Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.
|
5k Personal Best:
0:15:56
|
10k Personal Best:
0:33:32
|
10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
|
Half Marathon Personal Best:
1:16:37
|
Marathon Personal Best:
2:42:24
|
Sex:
Male
|
|
|
|
|
Blog Entries For March 2008
|
|
Training Session
Monday 31st March 2008, 20:00
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Cross Training - Swimming
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
07m 35s
|
|
Distance
|
400 Metres
|
|
|
Short Swim...
|
|
Training Session
Monday 31st March 2008, 16:29
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
29m 23s
|
|
Distance
|
4.27 Miles
|
|
Avg Pace: 6:53/mi
Avg HR: 148bpm
|
|
Training Session
Thursday 27th March 2008, 18:05
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
50m 30s
|
|
Distance
|
7.85 Miles
|
|
Thursday Club run... started off steady and followed one of the guys edging away from the rest of the pack... stuck with him until he dropped back too and ran the remaining 5miles on my lonesome. Last 10k equalled my 10k race PB! Awesome stuff in light of next weekends 10k race... I'll be gutted now if I don't smash my PB!
Avg Pace: 6:25/mi
Avg HR: 171bpm
|
|
Training Session
Wednesday 26th March 2008, 20:00
|
|
How I Felt
|
OK
|
Weather
|
Warm
|
|
Type Of Session
|
Cross Training - Swimming
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
20m 00s
|
|
Distance
|
0.25 Miles
|
|
Short Swim after footy... calf muscles cramping up a little on push-off for each length 
|
|
Training Session
Wednesday 26th March 2008, 17:30
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Gym Work - Cardiovasular
|
Route
|
|
|
Surface
|
Grass
|
Duration
|
50m 00s
|
|
Distance
|
0.01 Miles
|
|
|
5-a-side footy with the guys from work. Lacking squad members so lost quite badly (booooo!) 21-6. Happy with performance, and a bloody hard workout!
|
|
Training Session
Tuesday 25th March 2008, 18:09
|
|
How I Felt
|
Good
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
58m 20s
|
|
Distance
|
7.26 Miles
|
|
Steady hill session after Sunday's race. Weird tight feeling on left shin bone - I'll see how it feels in the morning but hoping it'll be fine!
Avg Pace: 8:02/mi
Avg HR: 149bpm
|
|
Training Session
Monday 24th March 2008, 19:13
|
|
How I Felt
|
Tired
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Recovery Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
31m 46s
|
|
Distance
|
4.27 Miles
|
|
My brains a little slow! After yesterday's race I set out for my recovery jog this evening and managed to run a lot faster than I normally do around the route. 2mins faster in fact! Despite my calves being incredibly tight?! Bizarre eh! Anyways, avg's as follows:
Avg Pace: 7:26/mi
Avg HR: 148bpm
|
|
Training Session
Sunday 23rd March 2008, 12:30
|
|
How I Felt
|
OK
|
Weather
|
Cold
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
40m 00s
|
|
Distance
|
12.66 KM
|
|
|
Sat on the bike in the gym whilst watching Man United Vs Liverpool, nice n steady after the mornings race.
|
|
Race
Sunday 23rd March 2008, 10:00
|
|
How I Felt
|
Good
|
Weather
|
Windy
|
|
Surface
|
Trail
|
Duration
|
30m 47s
|
|
Distance
|
5 Miles
|
|
Muddy as anything... there was me expecting a road race, perhaps some hard packed gravel - but no, a bit of road, some hard mud, and the rest just sludge. I've no idea what amount of time I lost through trying to tiptoe through the mud, though I guess it was the same for everyone. (although slightly easier for those wearing the appropriate footwear!)
Finished 9th out of 103 in a time of 30:47. Very happy with that 
|
|
Wednesday 19th March 2008
|
|
|
|
Training Session
Tuesday 18th March 2008, 06:20
|
|
How I Felt
|
Tired
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
26m 12s
|
|
Distance
|
3.09 Miles
|
|
Short run in the morning whilst away for work. Made me realise that i'm nto a morning runner at all, my pace was so much slower than normal but my percieved effort possibly even higher than normal!
Avg Pace: 8:29/mi
Avg HR: 138bpm
|
|
Training Session
Sunday 16th March 2008, 12:02
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
57m 27s
|
|
Distance
|
7.91 Miles
|
|
Ran a section of the course I'll be racing in 3 weeks time... can't wait to race it now - though I hope it's a little more dry
Avg Pace: 7:15/mi
Avg HR: 148bpm
|
|
Training Session
Thursday 13th March 2008, 18:06
|
|
How I Felt
|
Flying
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Tempo Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
50m 59s
|
|
Distance
|
7.87 Miles
|
|
Went out with the 'big boys' of the club... second person home too, though I was pretty much at race pace while I'm sure they were just training 
Avg Pace: 6:28/mi
Avg HR: 169bpm
|
|
Training Session
Tuesday 11th March 2008, 18:09
|
|
How I Felt
|
Good
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Hill Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
56m 08s
|
|
Distance
|
7.43 Miles
|
|
One very hilly route  Pushed hard on virtually all the climbs.
Avg Pace: 7:33/mi
Avg HR: 156bpm
Max HR: 185bpm
|
|
Training Session
Tuesday 11th March 2008, 16:33
|
|
How I Felt
|
OK
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 00s
|
|
Distance
|
1.5 Miles
|
|
|
Jog to shops n back
|
|
Training Session
Monday 10th March 2008, 19:00
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Gym Work - Cross Trainer
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
16m 30s
|
|
Distance
|
3.1 Miles
|
|
|
Gym session... quick 5k on cross trainer - if only I could run that pace eh!
|
|
Training Session
Saturday 8th March 2008, 09:14
|
|
How I Felt
|
Good
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 25m 36s
|
|
Distance
|
11.39 Miles
|
|
Avg Pace: 7:30/mi
Avg HR: 145bpm
Intended to run a 7mile section at 7min/mile pace... manage 7.02miles at average 6:59pace. Not bad eh? 
|
|
Training Session
Thursday 6th March 2008, 18:07
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
59m 17s
|
|
Distance
|
7.85 Miles
|
|
Avg Pace: 7:32/mi
Avg HR: 141bpm
Steady 8(ish) miles. Although not working the heart and lungs much at all, my legs were incredibly tight from tuesday/wednesday runs and I don't think I could've gone much faster without risking doing some damage. Still, I was running the same time for the same course at the start of the year but at a higher HR, so this training must be doing some good.
|
|
Training Session
Wednesday 5th March 2008, 17:10
|
|
How I Felt
|
Tired
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
33m 39s
|
|
Distance
|
4.25 Miles
|
|
Avg Pace: 7:55/mi
Avg HR: 132bpm
Nice easy run as legs were tight from yesterdays mile reps. Started at a resonable pace but slowed up after a few miles as muscles started to tighten more.
|
|
Training Session
Tuesday 4th March 2008, 20:29
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Cross Training - Swimming
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
05m 00s
|
|
Distance
|
0.2 KM
|
|
|
Gentle swim to pass the time waiting for the Missus to finish her swim...
|
|
Training Session
Tuesday 4th March 2008, 18:10
|
|
How I Felt
|
Good
|
Weather
|
Cold
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 15m 24s
|
|
Distance
|
9.3 Miles
|
|
7 Repetitions
|
5m 00s, 5m 47s, 5m 44s, 5m 45s, 6m 04s, 6m 06s, 6m 12s
|
|
Sent this in an email so rather than re-write something for my blog you can have the pleasure of my written waffle!
Went out tonight with the club and did mile repeats, was feeling great after my 5k jog yesterday and felt back to normal so was happy to push reasonably hard in this session...
Anyway, first mile repeat I was determined I'd give it more or less all I'd got to see what I'm capable of. I set off and ran hard, exhausted by the end and pressed the lap button... looked down at my watch to see how wuickly I'd managed it and the timer had stopped at 14mins odd. ARGH!!!!!!!!
Basically what'd happened is after my 14min warmup run, I pressed the start/stop button at the start of my mile repeat, which stopped the timer. Bloody great.... I tried to work out from the next guy who came in what my time was, but I can only estimate... it was somewhere around the 5min mark (maybe as low as 4:50, or as much as 5:05). Pleasing to know I can manage that pace but VERY annoying not to know exactly what I managed.
After that I managed to run the following miles off 1:45min rests.... 5:47, 5:44, 5:45, 6:04, 6:06, 6:12... deliberately dropping the pace of the last few (my legs were shattered!)
I think if I do them again I'll aim to hit 5:59's and go off 60secs rest.
Anyway, I shall wait to see what the morning holds - whether my legs will be stiff as anything or feeling as good as they do now. lol.
|
|
Training Session
Monday 3rd March 2008, 20:00
|
|
How I Felt
|
OK
|
Weather
|
Warm
|
|
Type Of Session
|
Running - Treadmill
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
23m 00s
|
|
Distance
|
5 KM
|
|
|
Steady 5k on the treadmill, just to see how my legs recovering... turns out it wasn't too bad so I'll be going to the club on Tuesday (4th)
|
|
Training Session
Sunday 2nd March 2008, 16:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Gym Work - Cross Trainer
|
Route
|
|
|
Surface
|
Road
|
Duration
|
46m 00s
|
|
Distance
|
10 KM
|
|
|
XT during second half of Everton Vs Pompey. Right leg feeling bruised but no muscular aching (from football injury on weds).
|
|
Training Session
Sunday 2nd March 2008, 15:00
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Cross Training - Cycling
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
50m 00s
|
|
Distance
|
18.6 Miles
|
|
|
Sat on the cycling machine in the gym watching Everton Vs Pompey. 30km and 560Kcals.
|
|
Friday 29th February 2008
|
|
|
|
