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

Administrator

Mile-O-Meter

Week	Type	Total Miles

This Week	Running	0
	Cycling	0
	Swimming	0

Last Week	Running	0
	Cycling	0
	Swimming	0

06 May - 12 May	Running	0
	Cycling	0
	Swimming	0

29 Apr - 05 May	Running	0
	Cycling	0
	Swimming	0

22 Apr - 28 Apr	Running	0
	Cycling	0
	Swimming	0

15 Apr - 21 Apr	Running	0
	Cycling	0
	Swimming	0

08 Apr - 14 Apr	Running	0
	Cycling	0
	Swimming	0

01 Apr - 07 Apr	Running	0
	Cycling	0
	Swimming	0

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:
0:32:41 (awaiting official confirmation)

10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)

Half Marathon Personal Best:
1:12:30

Marathon Personal Best:
2:42:24

Sex:
Male

Archive

April 2011 (31 entries)

March 2011 (56 entries)

February 2011 (43 entries)

January 2011 (46 entries)

December 2010 (43 entries)

November 2010 (40 entries)

October 2010 (44 entries)

September 2010 (45 entries)

August 2010 (42 entries)

July 2010 (46 entries)

June 2010 (46 entries)

May 2010 (41 entries)

April 2010 (33 entries)

March 2010 (43 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 March 2009

Training Session Tuesday 31st March 2009, 17:07

How I Felt	OK	Weather	Fair
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	37m 40s
Distance	5.31 Miles

6:54/mi @ 141bpm

Sunday 29th March 2009

rest day

Training Session Sunday 29th March 2009, 09:05

How I Felt	Tired	Weather	Fair
Type Of Session	Running - Recovery Run	Route
Surface	Road	Duration	08m 00s
Distance	0.6 Miles

Race cool down

Race Sunday 29th March 2009, 08:36

How I Felt	Good	Weather	Fair
Surface	Road	Duration	26m 35s
Distance	4.77 Miles

Honiley Hoof Extended - 4.75mi
Ave - 5:34/mi, 172bpm (MAX 182bpm)

Mile 1 - 5:30/mi
Mile 2 - 5:32/mi
Mile 3 - 5:42/mi
Mile 4 - 5:41/mi
Last 0.75mi - 5:28/mi

Training Session Saturday 28th March 2009, 09:32

How I Felt	OK	Weather	Windy
Type Of Session	Running - Long Run	Route	GT2130 Red (1)
Surface	Road	Duration	2h 26m 59s
Distance	20.15 Miles

7:17/mi 138bpm

Thursday 26th March 2009

rest day

Training Session Thursday 26th March 2009, 16:24

How I Felt	OK	Weather	Fair
Type Of Session	Running - Speed Work	Route
Surface	Track	Duration	44m 36s
Distance	6.33 Miles

1.15mi Warm Up

8x 800m, 60sec Rest
2:34
2:33
2:38
2:35
2:38
2:37
2:38
2:33
(No HRM)

0.85mi Cool Down

Legs seemed to be the limiting factor rather than lungs - not sure if this is due to muscle fatigue or if I'm starting to lose some speed

Training Session Wednesday 25th March 2009, 17:03

How I Felt	Heavy Legged	Weather	Windy
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	21m 25s
Distance	2.8 Miles

7:39/mi, 131bpm

Training Session Wednesday 25th March 2009, 16:08

How I Felt	Heavy Legged	Weather	Windy
Type Of Session	Running - Hill Work	Route	Saucony Fastwitch 3 (White)
Surface	Mixed	Duration	1h 44m 16s
Distance	16.2 Miles

0.98mi Warm Up
15.22mi @ 6:22/mi, 159bpm

A bit dissappointed I didn't manage the target 6:17/mi average pace, though given that the course was both hilly and windy, I won't be too disheartened (or at least try not to be!)

Training Session Monday 23rd March 2009, 16:11

How I Felt	OK	Weather	Cold
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	38m 42s
Distance	5.3 Miles

7:18/mi, 164bpm

Saturday 21st March 2009

rest day

Race Saturday 21st March 2009, 09:30

How I Felt	Good	Weather	Hot And Sunny
Surface	Cross Country	Duration	39m 32s
Distance	10 KM

Wedgnock Mud & Mayhem - Race 4
Finished 2nd on a course that had pretty much dried out, much quicker than previous races as a result. Had a good strong finish to come from 3rd, closing a 15m gap to 2nd place and end up finishing 28secs ahead. A little dissappointed I couldn't have stayed closer to 1st place (whom I beat in the last race)

Thursday 19th March 2009

rest day

Training Session Thursday 19th March 2009, 16:27

How I Felt	OK	Weather	Fair
Type Of Session	Running - Easy Run	Route	Saucony Fastwitch 3 (White)
Surface	Road	Duration	35m 57s
Distance	5.32 Miles

6:45/mi, 140bpm
Few strides thrown in for good measure.

Tuesday 17th March 2009

rest day

Training Session Tuesday 17th March 2009, 16:04

How I Felt	Good	Weather	Fair
Type Of Session	Running - Easy Run	Route	GT2130 Red (1)
Surface	Road	Duration	35m 08s
Distance	5.3 Miles

6:38/mi, 146bpm.

Steady jog with a few strides thrown in... very happy at pace in relation to average HR.

Sunday 15th March 2009

rest day

Race Sunday 15th March 2009, 08:35

How I Felt	OK	Weather	Hot And Sunny
Surface	Road	Duration	33m 03s
Distance	5.25 Miles

Club Race - Crackley Cracker

6:16/mi, 156bpm

Training Session Saturday 14th March 2009, 09:24

How I Felt	Heavy Legged	Weather	Hot And Sunny
Type Of Session	Running - Long Run	Route	GT2130 Red (1)
Surface	Trail	Duration	1h 52m 51s
Distance	15.72 Miles

7:10/mi, 145bpm... Really was a big struggle after yesterdays 9mile effort. Not looking forward to tomorrows club race in the slightest - I'll be lucky to get round!

Training Session Friday 13th March 2009, 16:12

How I Felt	OK	Weather	Fair
Type Of Session	Running - Tempo Run	Route	Saucony Fastwitch 3 (White)
Surface	Road	Duration	55m 49s
Distance	8.98 Miles

6:13/mi, 167bpm

Wednesday 11th March 2009

rest day

Training Session Wednesday 11th March 2009, 16:29

How I Felt	OK	Weather	Fair
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	37m 10s
Distance	5.32 Miles

6:59/mi, 142bpm

Training Session Tuesday 10th March 2009, 18:09

How I Felt	Good	Weather	Fair
Type Of Session	Running - Intervals	Route	GT2130 Red (1)
Surface	Road	Duration	49m 06s
Distance	6.39 Miles

0.94mi Warm-up

0.56mi @ 5:27/mi, 166bpm
3min rest
0.55mi @ 5:12/mi, 159bpm
3min rest
0.58mi @ 5:12/mi, 169bpm
3min rest
0.58mi @ 5:10/mi, 170bpm
3min rest
0.57mi @ 5:19/mi, 170bpm
3min rest
0.62mi @ 4:57/mi, 173bpm

0.98mi Cool Down

Training Session Sunday 8th March 2009, 09:57

How I Felt	Heavy Legged	Weather	Raining
Type Of Session	Running - Long Run	Route	GT2130 Red (1)
Surface	Road	Duration	2h 36m 26s
Distance	22.62 Miles

6:54/mi, 148bpm

Friday 6th March 2009

rest day

Training Session Friday 6th March 2009, 14:47

How I Felt	Good	Weather	Hot And Sunny
Type Of Session	Running - Speed Work	Route
Surface	Track	Duration	45m 26s
Distance	7.23 Miles

6x1mile @ target 10k pace, 60secs rest

0.88mi Warm up

6x1mi:
5:31/mi @ 153bpm (178bpm Max)
5:33/mi @ 164bpm (177bpm Max)
5:34/mi @ 167bpm (176bpm Max)
5:35/mi @ 166bpm (180bpm Max)
5:37/mi @ 169bpm (181bpm Max)
5:29/mi @ 172bpm (185bpm Max)

Wednesday 4th March 2009

rest day

Training Session Wednesday 4th March 2009, 16:41

How I Felt	OK	Weather	Cold
Type Of Session	Running - Tempo Run	Route	GT2130 Red (1)
Surface	Road	Duration	1h 31m 35s
Distance	14.28 Miles

0.96mi Warm-up
13.06mi @ 6:17/mi, 158bpm
0.26mi Cool Down

A little gutted as I wanted to run 13.1 miles, (half marathon)... the Garmin obviously rounded up 13.06 to 13.1, so I stopped running when it said 13.1 on the screen - only after uploading the run to Training Centre had I realised I didn't actually run 13.1mi

Ah well, a good workout none the less, and thankfully it didn't trash my stomach this week!

Training Session Tuesday 3rd March 2009, 19:00

How I Felt	OK	Weather	Raining
Type Of Session	Running - Recovery Run	Route	GT2130 Red (1)
Surface	Road	Duration	39m 27s
Distance	5.34 Miles

7:23/mi, 132bpm

Sunday 1st March 2009

rest day

Race Sunday 1st March 2009, 08:35

How I Felt	OK	Weather	Fair
Surface	Road	Duration	24m 57s
Distance	4 Miles

Club Race - Preston Bagot Round
After Saturday's long run the plan was always going to be one of two... either Plan A - if I knew I was the fastest person there on the day, I would run as easily as possible but within the course record time, or plan B - if there was someone quicker or normally as quick as me, then I'd just jog round as slow as was comfortable as a recovery run.

Since no major rivals showed up I managed to get round quite comfortably and finish around 30secs under the course record (the course isn't often run, so was a fairly weak record).

Forgot my HR strap, so pace only; 6:13/mi.