Training Blog

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Rich's Running Blog richardsimkiss's Training Blog

View Profile: richardsimkiss

richardsimkiss richardsimkiss is offline

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Mile-O-Meter

Week	Type	Total Miles

This Week	Running	0
	Cycling	0
	Swimming	0

Last Week	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

25 Mar - 31 Mar	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 October 2009

Race Saturday 31st October 2009, 22:00

How I Felt	OK	Weather	Fair
Surface	Road	Duration	32m 33s
Distance	5.5 Miles (Approx)

Halloween Horror 4
+WU + CD

Training Session Saturday 31st October 2009, 09:04

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	42m 16s
Distance	6.34 Miles

6:40/mi

Thursday 29th October 2009

rest day

Training Session Thursday 29th October 2009, 18:04

How I Felt	OK	Weather	Fair
Type Of Session	Running - Tempo Run	Route
Surface	Road	Duration	50m 51s
Distance	7.89 Miles

1.24mi Warm up (7:54/mi)
5.63mi @ 6:02/mi, 165bpm
1.02mi Cool Down (6:55/mi)

Tuesday 27th October 2009

rest day

Training Session Tuesday 27th October 2009, 14:45

How I Felt	Terrible	Weather	Fair
Type Of Session	Running - Regular Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	49m 33s
Distance	7.03 Miles

7:03/mi, 144bpm - ate too soon before running - bad stomach pains.

Training Session Monday 26th October 2009, 17:19

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	42m 50s
Distance	6.35 Miles

6:45/mi, 143bpm

I miss the daylight

Training Session Monday 26th October 2009, 08:33

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	45m 23s
Distance	7.06 Miles

6:25/mi, 145bpm - New route, felt good!

Training Session Sunday 25th October 2009, 12:38

How I Felt	OK	Weather	Windy
Type Of Session	Running - Long Run	Route	Asics GT2130 Blue (new)
Surface	Mixed	Duration	1h 37m 38s
Distance	13.89 Miles

Great route... easy running into a strong headwind, then some hardcore hills, then more easy running but with a lovely tailwind blowing me all the way home - nice to run so 'stress free' after yesterdays disappointment

7:02/mi, 139bpm

Training Session Saturday 24th October 2009, 14:15

How I Felt	OK	Weather	Fair
Type Of Session	Running - Recovery Run	Route	Spikes
Surface	Grass	Duration	10m 00s
Distance	0.75 Miles

Cool Down

Race Saturday 24th October 2009, 13:30

How I Felt	Terrible	Weather	Fair
Surface	Cross Country	Duration	36m 26s
Distance	10 KM

Training Session Saturday 24th October 2009, 13:00

How I Felt	OK	Weather	Fair
Type Of Session	Running - Easy Run	Route
Surface	Grass	Duration	08m 00s
Distance	0.75 Miles

Warm up

Thursday 22nd October 2009

rest day

Training Session Thursday 22nd October 2009, 17:37

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	44m 12s
Distance	6.35 Miles

6:57/mi, 140bpm

Weird running in the dark at night

Training Session Wednesday 21st October 2009, 16:48

How I Felt	Good	Weather	Fair
Type Of Session	Running - Speed Work	Route
Surface	Mixed	Duration	1h 13m 13s
Distance	10.92 Miles

3x~2mi @ 10k Target Pace

Warm up - 3.45mi on Road

3200m - 10:50 (5:27/mi)
1:32 rest
3200m - 10:54 (5:29/mi)
1:31 rest
3600m - 12:08 (5:25/mi)

TOTAL: 10km in 33:52 (+3:03 rest)

0.9mi cool down

Absolutely over the moon - second rep didn't actually feel as hard as the time suggests (not that it was easy)... on third to sixth laps of the last rep I was dying and really struggling to keep myself going mentally - which made it especially pleasing when I finally managed to battle off the voices in my head telling me to stop and achieve my goal for the session - a 34min 10k!

Training Session Tuesday 20th October 2009, 18:10

How I Felt	Good	Weather	Fair
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	55m 24s
Distance	7.85 Miles

Club Run... Nice and steady with one hard & sustained uphill effort

Training Session Monday 19th October 2009, 16:04

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	43m 08s
Distance	6.36 Miles

6:47/mi, 138bpm - v.tight calf muscles!

Saturday 17th October 2009

rest day

Training Session Saturday 17th October 2009, 13:30

How I Felt	OK	Weather	Fair
Type Of Session	Running - Slow Run	Route	Saucony Fastwitch 3 (White)
Surface	Road	Duration	20m 00s
Distance	4 KM (Approx)

Cool Down

Race Saturday 17th October 2009, 12:49

How I Felt	Good	Weather	Hot And Sunny
Surface	Road	Duration	19m 24s
Distance	3.65 Miles

5:19/mi average - 30seconds improvement over my last effort on this course just 1month ago - felt like I started stronger and held back a little less - I certainly had less to give at the end, couldn't even manage a sprint finish!

Training Session Saturday 17th October 2009, 12:40

How I Felt	OK	Weather	Fair
Type Of Session	Running - Slow Run	Route	Saucony Fastwitch 3 (White)
Surface	Road	Duration	04m 48s
Distance	0.65 Miles

Warm up

Thursday 15th October 2009

rest day

Training Session Thursday 15th October 2009, 16:50

How I Felt	Tired	Weather	Cold
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	1h 03m 22s
Distance	9.09 Miles

6:58/mi, 135bpm. Just didn't seem to flow like I did yesterday, not sure why, legs just felt tired and it all seemed a bit 'unnatural'. The fact that it got so bloody dark so early (whilst I was without headtorch) probably didn't help matters!

Training Session Thursday 15th October 2009, 04:31

How I Felt	OK	Weather	Fair
Type Of Session	Running - Recovery Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	31m 47s
Distance	4.31 Miles

7:22/mi, 134bpm - Couldn't find my head torch so had to use an old one - could barely see where I was going

Training Session Wednesday 14th October 2009, 16:50

How I Felt	Good	Weather	Fair
Type Of Session	Running - Recovery Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	41m 39s
Distance	6.33 Miles

6:33/mi, 142bpm - Felt good throughout, really enjoyed the run - inspired me to get up and go out the following morning.

Monday 12th October 2009

rest day

Training Session Monday 12th October 2009, 16:21

How I Felt	Heavy Legged	Weather	Fair
Type Of Session	Running - Recovery Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	44m 45s
Distance	6.31 Miles

7:05/mi, 131bpm - very tight calf muscles following yesterdays race.

Race Sunday 11th October 2009, 09:01

How I Felt	Flying	Weather	Fair
Surface	Road	Duration	1h 16m 37s
Distance	13.1 Miles

Training Session Sunday 11th October 2009, 08:35

How I Felt	Good	Weather	Fair
Type Of Session	Running - Easy Run	Route	Asics DS Racer - Lime Green (10.5)
Surface	Road	Duration	09m 36s
Distance	1.24 Miles

Half Mara Warm Up.

Training Session Friday 9th October 2009, 15:21

How I Felt	Good	Weather	Fair
Type Of Session	Running - Fartlek Session	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	40m 46s
Distance	6.31 Miles

6:27/mi, 152bpm

Easy run with strides, kinda turned into a bit of a fartlek session - I even managed a 250m burst @ 4:06/mi... if I can string another 5-6 of those together on the end I'll be well on my way to a 4min mile

Training Session Thursday 8th October 2009, 16:19

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	41m 19s
Distance	6.31 Miles

6:33/mi, 143bpm. Interrupted by a crazy ass dog running around mentally off his leash - booo!

Training Session Wednesday 7th October 2009, 16:27

How I Felt	Good	Weather	Fair
Type Of Session	Running - Regular Run	Route	Asics GT2130 Blue (new)
Surface	Road	Duration	41m 58s
Distance	6.32 Miles

6:39/mi, 142bpm

Training Session Wednesday 7th October 2009, 04:27

How I Felt	OK	Weather	Fair
Type Of Session	Running - Recovery Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	40m 01s
Distance	5.42 Miles

7:23/mi, 139bpm

Training Session Tuesday 6th October 2009, 16:14

How I Felt	Heavy Legged	Weather	Fair
Type Of Session	Running - Intervals	Route
Surface	Track	Duration	57m 50s
Distance	7.73 Miles
6 Repetitions	3m 58s, 3m 57s, 3m 56s, 3m 58s, 3m 59s, 3m 56s

VO2MAX Session 5x1200m Targetting 3:58 per rep

1.71mi Warm Up

1200m - 3:58 - 163bpm
90s rest
1200m - 3:57 - 166bpm
90s rest
1200m - 3:56 - 169bpm
120s rest
1200m - 3:58 - 171bpm
120s rest
1200m - 3:59 - 173bpm
131s rest
1200m - 3:56 - 173bpm

1.19mi Cool Down

Training Session Monday 5th October 2009, 16:11

How I Felt	OK	Weather	Fair
Type Of Session	Running - Regular Run	Route
Surface	Road	Duration	41m 46s
Distance	6.31 Miles

6:37/mi 150bpm

Bit concerned about pace in relation to heart rate... before last weeks break I seemed to be managing faster pace at a lower HR.

Training Session Sunday 4th October 2009, 06:04

How I Felt	Good	Weather	Fair
Type Of Session	Running - Long Run	Route	Mizuno Wave Inspire 5
Surface	Road	Duration	1h 29m 44s
Distance	13.34 Miles

6:43/mi, 146bpm

Training Session Saturday 3rd October 2009, 09:59

How I Felt	Good	Weather	Fair
Type Of Session	Running - Tempo Run	Route
Surface	Road	Duration	32m 33s
Distance	5.39 Miles

0.9mi Warm-up
4.16mi @ 5:35/mi - 172bpm
0.33mi Cool-down

Thursday 1st October 2009

rest day

Wednesday 30th September 2009

rest day