|
View Profile: richardsimkiss
|
richardsimkiss 
Site Staff
|
|
Mile-O-Meter
|
|
Week
|
Type
|
Total Miles
|
| | This Week | Running | 34.27 |
| | Cycling | 0 |
| | Swimming | 0 |
| | Last Week | Running | 54.7 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 22 Feb - 28 Feb | Running | 71 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 15 Feb - 21 Feb | Running | 50.06 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 08 Feb - 14 Feb | Running | 56.22 * |
| | Cycling | 0 |
| | Swimming | 0 |
| | 01 Feb - 07 Feb | Running | 85.74 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 25 Jan - 31 Jan | Running | 68.14 |
| | Cycling | 0 |
| | Swimming | 0 |
| | 18 Jan - 24 Jan | Running | 50.66 * |
| | 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:
0:23:27
|
10k Personal Best:
0:34:33
|
10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
|
Half Marathon Personal Best:
1:16:37
|
Marathon Personal Best:
2:52:38
|
Sex:
Male
|
|
|
|
|
Blog Entries For July 2008
|
|
Training Session
Wednesday 30th July 2008, 19:10
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Gym Work - Cardiovasular
|
Route
|
|
|
Surface
|
Grass
|
Duration
|
40m 00s
|
|
Distance
|
0.01 Miles
|
|
|
5-a-side football... bloody good cardio workout!
|
|
Training Session
Tuesday 29th July 2008, 19:07
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
53m 49s
|
|
Distance
|
7.41 Miles
|
|
Bugger me... this was a pretty quick run considering it was supposed to be nice and easy... regular spells at sub 6:30/mi though it's not reflected in the average pace due to all the gates/fences we had to stop at. All the stop starting was bloomin hard work too!
Avg HR: 164bpm
Avg Pace: 7:15/mi
|
|
Training Session
Monday 28th July 2008, 17:17
|
|
How I Felt
|
Good
|
Weather
|
Humid
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Track
|
Duration
|
51m 34s
|
|
Distance
|
8.06 Miles
|
|
My First ever track session! 
Speedwork, 3x1.5mi @ Goal 10k Pace (5:47/mi)
Right- tonight I decided that as I was going to be doing longer intervals, it would be worth me paying the £3.10 to use the local athletics track... and wow! what an experience! Aiming to do 1.5mi reps, and not ebing able to use the first two lanes, I knew running in lane 3 would add a little onto the rep, but it came out at 0.1mi in the end - no bloody wonder I couldn't hit my goal time for 4 and a bit laps of the track! Managed that first 1.6miles at 5:33/mi pace so very happy - settled back into goal 10k pace for the other 2 reps, despite a bit of a headwind down the backstraight. Had a bash at 100m afterwards and was happy to get under 14secs baring in mind my speedwork beforehand.
---------------------------------------------------------------------------------
1.63mi Warm up - Avg Pace 7:12/mi, Avg HR:147bpm
1.6mi - 8:55 - Avg Pace: 5:33/mi, Avg HR: 157bpm, Max HR: 178bpm
1.6mi - 9:14 - Avg Pace: 5:48/mi, Avg HR: 161bpm, Max HR: 179bpm
1.5mi - 8:46 - Avg Pace: 5:49/mi, Avg HR: 164bpm, Max HR: 182bpm
100m - 0:13.97
1.66mi Cool Down - Avg Pace 7:35/mi, Avg HR: 161bpm
|
|
Training Session
Saturday 26th July 2008, 10:00
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
1h 35m 58s
|
|
Distance
|
13.72 Miles
|
|
Nice long run... saved the first 13.1 miles as a lap in my Garmin... god to see what half marathon pace I can manage in training, especially with the heat today!!!
Full Run:
Avg Pace: 6:59/mi
Avg HR: 159bpm
First 13.2miles - 1:31:21
Avg Pace: 6:58/mi
Avg HR:159bpm
|
|
Race
Thursday 24th July 2008, 19:46
|
|
How I Felt
|
Flying
|
Weather
|
Hot And Sunny
|
|
Surface
|
Road
|
Duration
|
27m 45s
|
|
Distance
|
4.75 Miles
|
|
Not sure about the time... perhaps a little optimistic but it'll do until the results are available!
Avg Pace: 5:51/mi
|
|
Training Session
Wednesday 23rd July 2008, 17:18
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 44s
|
|
Distance
|
4.3 Miles
|
|
Seemingly forgot to stop my Garmin and left it recording data for hours on end 
Approx Avg Pace: 7:09/mi
Approx Avg HR: 148bpm
|
|
Training Session
Tuesday 22nd July 2008, 17:30
|
|
How I Felt
|
Tired
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 05m 34s
|
|
Distance
|
9.14 Miles
|
|
usually a club run but to be honest I wasn;t feeling in the mood for the usual Tuesday night running across fields and stopping every 2mins to go through a gate... so I went it alone! I wanted to push the pace a bit but a combination of bloody hot weather and tired legs meant it just wasn't happening! Had an ice bath for the first time in aaaaaages and after the initial coldness whilst getting in I was actually quite happy sitting there - I think my body really was just so hot after the run it was grateful of the cold!
Avg Pace: 7:10/mi
Avg HR: 154bpm
|
|
Training Session
Monday 21st July 2008, 17:08
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
37m 31s
|
|
Distance
|
4.69 Miles
|
|
6 Repetitions
|
1m 14s, 1m 18s, 1m 14s, 1m 15s, 1m 13s, 1m 14s
|
|
Speedwork 6x0.25mi (~400m) @ 1500m pace with 90 sec rests
1.45mi Warm Up
Rep 1 - 1:14 - Avg HR: 162bpm; Max HR: 176bpm
Rep 2 - 1:18 - Avg HR: 165bpm; Max HR: 177bpm
Rep 3 - 1:14 - Avg HR: 162bpm; Max HR: 177bpm
Rep 4 - 1:15 - Avg HR: 165bpm; Max HR: 178bpm
Rep 5 - 1:13 - Avg HR: 166bpm; Max HR: 180bpm
Rep 6 - 1:14 - Avg HR: 168bpm; Max HR: 181bpm
1.35mi Cool Down
I believe the stretch of park that I was using isn't quite flat, and as a result the even numbered reps are slightly slower as they're marginally more uphill, whereas the odd numbered ones therefore must've been slightly more downwards... very little in it though really! I felt pretty good - nice and speedy! Wouldn't have fancied doing any more at that pace though 
|
|
Training Session
Sunday 20th July 2008, 17:46
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
22m 39s
|
|
Distance
|
3.22 Miles
|
|
Avg Pace: 7:02/mi
Avg HR: 150bpm
|
|
Training Session
Saturday 19th July 2008, 11:21
|
|
How I Felt
|
OK
|
Weather
|
Fair
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 59m 23s
|
|
Distance
|
15.89 Miles
|
|
Long run... supposed to be a 14 miler but slight problem in that the planned route ran through an un-crossable ford - D'oh! 
Avg HR: 143bpm
Avg Pace: 7:30/mi
Obviously the heart and lungs could've given a lot more, but after 14miles the legs were just gone!
|
|
Training Session
Friday 18th July 2008, 17:53
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
16m 54s
|
|
Distance
|
2.21 Miles
|
|
Gentle jog round the estate to make sure my legs still work after yesterdays sports massage.
Avg Pace: 7:39/mi
Avg HR: 139bpm
|
|
Training Session
Wednesday 16th July 2008, 17:24
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
46m 48s
|
|
Distance
|
6.04 Miles
|
|
Speedwork; 6 x 0.5mi with 90secs Rest - Targeting 2:46 per 0.5mi
Warm Up - 1.44mi
Rep1 - 2:51; HR - Ave:160bpm Max:171bpm
Rep2 - 2:43; HR - Ave:164bpm Max:174bpm
Rep3 - 2:46; HR - Ave:165bpm Max:174bpm
Rep4 - 2:46; HR - Ave:167bpm Max:176bpm
Rep5 - 2:46; HR - Ave:170bpm Max:178bpm
Rep6 - 2:45; HR - Ave:171bpm Max:180bpm
Cool Down -1.35mi
|
|
Training Session
Tuesday 15th July 2008, 16:00
|
|
How I Felt
|
Tired
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Trail
|
Duration
|
1h 11m 02s
|
|
Distance
|
9.1 Miles
|
|
Club Run accross the fields:
Avg Pace: 7:48/mi
Avg HR: 146bpm
|
|
Training Session
Monday 14th July 2008, 18:28
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
30m 44s
|
|
Distance
|
4.28 Miles
|
|
Avg Pace: 7:10/mi
Avg HR: 145bpm
|
|
Training Session
Sunday 13th July 2008, 13:12
|
|
How I Felt
|
OK
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Long Run
|
Route
|
|
|
Surface
|
Mixed
|
Duration
|
49m 38s
|
|
Distance
|
6.88 Miles
|
|
Ran along the canal and then onto the roads, ending up at my mates house to collect car.
Avg Pace: 7:12/mi
Avg HR: 153bpm
|
|
Training Session
Sunday 13th July 2008, 07:25
|
|
How I Felt
|
Tired
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
35m 00s
|
|
Distance
|
2.75 Miles
|
|
|
Ran home from mates house after having beers there the night before. Bloody hard 2.75miles!
|
|
Race
Thursday 10th July 2008, 19:35
|
|
How I Felt
|
Injured
|
Weather
|
Fair
|
|
Surface
|
Road
|
Duration
|
40m 03s
|
|
Distance
|
6.22 Miles
|
|
CLUB RACE - 6miles
Warm up - 0.21 - 1:51
RACE
Mile1 - 0.99mi - 6:29/mi, Avg HR: 164bpm
Mile2 - 1mi - 6:10/mi, Avg HR: 171bpm
Mile3 - 1mi - 6:41/mi, Avg HR: 175bpm
Mile4 - 1.05mi - 6:07/mi, Avg HR: 173bpm
Mile5 - 0.97mi - 6:33/mi, Avg HR: 174bpm
FINISH - 0.99mi - 6:04/mi, Avg HR: 176bpm
Overall - 38:10
Very tight upper right leg muscles after the weekends race, speedwork on mon and wednesdays 'flying & effortless' run. lol. Rest day tomorrow, hopefully all better by the weekend.
|
|
Training Session
Wednesday 9th July 2008, 22:00
|
|
How I Felt
|
Flying
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Regular Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
55m 22s
|
|
Distance
|
7.84 Miles
|
|
Felt great... okay I wasn't really flying... but maintaining a reasonable pace with seemingly no effort at all!
Avg Pace: 7:03/mi
Avg HR: 152bpm
|
|
Training Session
Monday 7th July 2008, 20:56
|
|
How I Felt
|
Heavy Legged
|
Weather
|
Raining
|
|
Type Of Session
|
Running - Speed Work
|
Route
|
|
|
Surface
|
Road
|
Duration
|
1h 05m 51s
|
|
Distance
|
9.12 Miles
|
|
6 x 1mi Intervals with 90secs rest
This probably wasn't the best idea to be running such a hard session after Saturday's race, but still hopefully it'll help me improve in some way!
1.39mi Warm-up
Reps:
Mile 1 - 5:40 - Avg HR: 169bpm, Max HR: 176bpm
Mile 2 - 5:51 - Avg HR: 170bpm, Max HR: 176bpm
Mile 3 - 5:55 - Avg HR: 171bpm, Max HR: 177bpm
Mile 4 - 5:49 - Avg HR: 171bpm, Max HR: 178bpm
Mile 5 - 5:55 - Avg HR: 172bpm, Max HR: 180bpm
Mile 6 - 5:53 - Avg HR: 173bpm, Max HR: 180bpm
1.37mi Cool Down
|
|
Race
Saturday 5th July 2008, 12:00
|
|
How I Felt
|
Flying
|
Weather
|
Raining
|
|
Surface
|
Road
|
Duration
|
35m 59s
|
|
Distance
|
6 Miles
|
|
Stratford Summer Six
I had a great race, aiming for an ideal time of sub 36mins (though kind of expecting somewhere more like sub 37mins) I was over the moon with 35:59.
I started slower than I usually would, this was because I felt that recently I was having to dig deep very early and hang on, I wanted to see what effect it had on my time and percieved exertion to start off a little slower.
For the first time in a long time I found myself behind a large number of runners, but felt comfortable without going too slowly, I managed to settle into a good pace with a decent cadence which I maintained the whole race, picking off two runners and nearly a third. It was a fast field (in my opinion!) and I managed 15th - Happy Days!
|
|
Training Session
Friday 4th July 2008, 19:04
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
34m 19s
|
|
Distance
|
4.75 Miles
|
|
Avg Pace: 7:13/mi
Avg HR: 146bpm
|
|
Training Session
Wednesday 2nd July 2008, 17:32
|
|
How I Felt
|
Good
|
Weather
|
Hot And Sunny
|
|
Type Of Session
|
Running - Easy Run
|
Route
|
|
|
Surface
|
Road
|
Duration
|
42m 19s
|
|
Distance
|
5.87 Miles
|
|
Avg Pace: 7:12/mi
Avg HR: 143bpm
|
|
