Training Blog

Hi there! Welcome to Runners Forum, a friendly online discussion board where you can join fellow runners in discussing all things related to running.

You are viewing the site as a guest, which means you either don't have a user account, or you haven't logged in. As a guest you are welcome to browse most parts of the site without restriction. If you wish to make your own posts you will need to sign up which is completely free.

Rich's Running Blog richardsimkiss's Training Blog

View Profile: richardsimkiss

richardsimkiss richardsimkiss is offline

Site Staff

Mile-O-Meter

Week	Type	Total Miles

This Week	Running	40.66
	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

Archive

March 2010 (15 entries)

February 2010 (38 entries)

January 2010 (41 entries)

December 2009 (39 entries)

November 2009 (30 entries)

October 2009 (39 entries)

September 2009 (43 entries)

August 2009 (46 entries)

July 2009 (38 entries)

June 2009 (30 entries)

May 2009 (32 entries)

April 2009 (30 entries)

March 2009 (31 entries)

February 2009 (28 entries)

January 2009 (31 entries)

December 2008 (28 entries)

November 2008 (33 entries)

October 2008 (35 entries)

September 2008 (30 entries)

August 2008 (31 entries)

July 2008 (32 entries)

June 2008 (31 entries)

May 2008 (33 entries)

April 2008 (31 entries)

March 2008 (37 entries)

February 2008 (18 entries)

January 2008 (11 entries)

Blog Entries For January 2009

Race Saturday 31st January 2009, 10:30

How I Felt	OK	Weather	Cold
Surface	Cross Country	Duration	42m 22s
Distance	10 KM

Incredibly hard race with competition between 2nd, 3rd & 4th Place throughout... despite negative thoughts and the feeling that I was dead and buried at mile 4, I convinced myself to just keep plugging away. Around 4.75mi (approx) the three of us were level pegging and I pushed hard trying to make a break... thankfully I opened up a bit of a gap which stayed. I managed my first ever 2nd place in a public race, and felt like I'd truely earned it. (though admitedly the size of the field was fairly small!)

Friday 30th January 2009

This was a rest day

Thursday 29th January 2009

This was a rest day

Training Session Wednesday 28th January 2009, 16:44

How I Felt	Heavy Legged	Weather	Fair
Type Of Session	Running - Hill Work	Route	GT2130 Red (1)
Surface	Road	Duration	38m 05s
Distance	5.3 Miles

7:11/mi, 136bpm... tired legs, ITB in right leg causing minor grief.

Training Session Tuesday 27th January 2009, 19:09

How I Felt	OK	Weather	Raining
Type Of Session	Running - Tempo Run	Route	GT2130 Red (2 -Grey)
Surface	Road	Duration	1h 03m 14s
Distance	9.76 Miles

1.03mi warm up

8.73mi @ 6:19/mi, 161bpm

Training Session Monday 26th January 2009, 16:58

How I Felt	Heavy Legged	Weather	Cold
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	38m 23s
Distance	5.31 Miles

7:13/mi, 137bpm

Race Sunday 25th January 2009, 09:35

How I Felt	Good	Weather	Fair
Surface	Road	Duration	44m 14s
Distance	7.5 Miles

Overall - 7.5mi @ 5:53/mi

Mile 1 - 5:56/mi
Mile 2 - 5:57/mi
Mile 3 - 5:54/mi
Mile 4 - 5:54/mi
Mile 5 - 5:56/mi
Mile 6 - 5:52/mi
Mile 7 - 5:48/mi
Last 0.5mi - 5:38/mi

Saturday 24th January 2009

This was a rest day

Friday 23rd January 2009

This was a rest day

Training Session Thursday 22nd January 2009, 18:26

How I Felt	OK	Weather	Fair
Type Of Session	Running - Long Run	Route	GT2130 Red (2 -Grey)
Surface	Road	Duration	1h 49m 17s
Distance	15.66 Miles

6:58/mi, 151bpm

Training Session Wednesday 21st January 2009, 18:16

How I Felt	OK	Weather	Raining
Type Of Session	Running - Regular Run	Route	GT2130 Red (1)
Surface	Road	Duration	34m 13s
Distance	5.37 Miles

6:22/mi, 155bpm

Training Session Tuesday 20th January 2009, 18:45

How I Felt	OK	Weather	Cold
Type Of Session	Running - Regular Run	Route	GT2130 Red (2 -Grey)
Surface	Road	Duration	35m 23s
Distance	5.31 Miles

6:40/mi, 153bpm

Monday 19th January 2009

This was a rest day

Sunday 18th January 2009

This was a rest day

Race Saturday 17th January 2009, 15:00

How I Felt	Tired	Weather	Windy
Surface	Cross Country	Duration	33m 31s
Distance	8.5 KM

Birmingham CC League @ Coundon Park, Coventry

110th. Incredibly muddy course.

Friday 16th January 2009

This was a rest day

Training Session Thursday 15th January 2009, 17:50

How I Felt	OK	Weather	Fair
Type Of Session	Running - Speed Work	Route
Surface	Track	Duration	43m 29s
Distance	6.06 Miles

0.84mi warmup

400m reps
2:39 @ 164bpm
2:41 @ 164bpm
2:47 @ 162bpm
2:41 @ 164bpm
2:40 @ 171bpm
2:44 @ 167bpm
2:40 @ 169bpm
2:36 @ 173bpm

0.85mi Cool Down

Wednesday 14th January 2009

This was a rest day

Training Session Tuesday 13th January 2009, 19:09

How I Felt	OK	Weather	Cold
Type Of Session	Running - Tempo Run	Route
Surface	Road	Duration	1h 02m 20s
Distance	9.76 Miles

1.11mi Warm up (7:21/mi, 142bpm)
8.64mi @ 6:15/mi, 165bpm

Training Session Monday 12th January 2009, 18:13

How I Felt	OK	Weather	Fair
Type Of Session	Running - Easy Run	Route	GT2130 Red (1)
Surface	Road	Duration	36m 13s
Distance	5.32 Miles

6:48/mi, 150bpm

Sunday 11th January 2009

This was a rest day

Training Session Saturday 10th January 2009, 08:00

How I Felt	OK	Weather	Freezing
Type Of Session	Running - Hill Work	Route	Spikes
Surface	Cross Country	Duration	36m 59s
Distance	9.5 KM

Warwickshire County XC Championships...

Training Session Friday 9th January 2009, 14:16

How I Felt	OK	Weather	Cold
Type Of Session	Running - Easy Run	Route	GT2130 Red (1)
Surface	Road	Duration	37m 03s
Distance	5.32 Miles

6:57/mi, 144bpm

Thursday 8th January 2009

This was a rest day

Training Session Wednesday 7th January 2009, 17:08

How I Felt	OK	Weather	Freezing
Type Of Session	Running - Regular Run	Route	GT2130 Red (2 -Grey)
Surface	Road	Duration	36m 35s
Distance	5.31 Miles

6:53/mi, 153bpm. Country lanes in dark... first run at new house.

Training Session Tuesday 6th January 2009, 19:08

How I Felt	Good	Weather	Freezing
Type Of Session	Running - Tempo Run	Route	GT2130 Red (1)
Surface	Road	Duration	1h 05m 07s
Distance	9.77 Miles

1.05mi warmup @ 7:24/mi

8.72mi @ 6:35/mi... chatting to club member so pace kep conservative. Legs still tired by end though... temperature hit -7.5'C on drive home!

Monday 5th January 2009

This was a rest day

Sunday 4th January 2009

This was a rest day

Saturday 3rd January 2009

This was a rest day

Friday 2nd January 2009

This was a rest day

Training Session Thursday 1st January 2009, 14:58

How I Felt	OK	Weather	Freezing
Type Of Session	Running - Tempo Run	Route	GT2130 Red (1)
Surface	Road	Duration	50m 08s
Distance	7.76 Miles

1.57mi Warmup, then...
10k @ 6:23/mi (no HR)