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View Profile: richardsimkiss
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richardsimkiss 
Administrator
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Mile-O-Meter
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Week
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Type
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Total Miles
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| | 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 |
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Additional Information
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Biography:
Started running to get in shape, now I want to see how far I progress! More about me on my website.
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Location:
Warwickshire
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Interests:
Sports, Cars, Technology (inc. Computers & Gadgets/Gizmos etc), Food, Drink & Sleep.
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5k Personal Best:
0:15:56
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10k Personal Best:
0:32:41 (awaiting official confirmation)
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10 Mile Personal Best:
0:58:44 (unofficial - 10mile marker on Half Marathon Course)
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Half Marathon Personal Best:
1:12:30
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Marathon Personal Best:
2:42:24
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Sex:
Male
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Blog Entries For February 2010
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Saturday 27th February 2010
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Training Session
Saturday 27th February 2010, 10:24
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How I Felt
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Injured
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Weather
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Fair
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Type Of Session
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Running - Long Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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2h 38m 03s
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Distance
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22.51 Miles
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Session Target:
2mi Easy, 4mi @ 5:45/mi, 10mi Easy, 4mi @ 5:45/mi, 2mi Easy = 22mi
Session Outcome:
2.01mi @ 7:23/mi, 144bpm
4.01mi @ 5:38/mi, 161bpm - Found it hard to judge pace whilst bunged up with cold - too fast! (though felt pretty easy)
10mi @ 7:22/mi, 139bpm - Right calf started to tighten in latter stages so I slowed quite a bit
1.53mi @ 5:48/mi, 161bpm - Struggled to get any pace up and tightness in right calf moved onto achilles, think I might be a bit sensitive to any kind of twinge there as it's caused me quite a few problems. It flared up so I stopped the fast pace running to hobble home.
4.96mi @ 7:40/mi, 141bpm - Achilles got worse as run went on. Tomorrow's run cancelled 
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Training Session
Friday 26th February 2010, 14:46
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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New Balance 840
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Surface
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Cross Country
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Duration
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1h 10m 28s
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Distance
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8.66 Miles
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8:08/mi, 143bpm
Nightmare run... only done route once before and this time it was PROPERLY flooded.. started off not too bad and just got wet feet, next field was halfway up my shins, and the final and worst field ended up halfway up this thighs and I literally had to wade through. (well I could've turned back, but it wouldn't been 5mi backwards to get home rather than 0.5mi to get home if I went through the water).
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Wednesday 24th February 2010
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Training Session
Wednesday 24th February 2010, 16:20
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Tempo Run
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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1h 48m 49s
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Distance
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17.05 Miles
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Session Target:
2mi Easy (E), 4.25mi @ 5:45/mi, 0.75mi E, 3.5mi @ 5:45/mi, 0.65mi E, 2.5mi @ 5:45/mi, 0.4mi E, 1mi @ @ 5:45/mi, 2mi E
Session Outcome:
2mi @ 7:08/mi, 133bpm
4.25mi @ 5:44/mi, 164bpm - Pleased with this as overall it was an elevation increase.
0.75mi @ 7:12/mi, 148bpm
3.5mi @ 5:44/mi, 166bpm - Was averaging 5:42/mi after 2.5mi, but traffic, a winding footbridge, and general fatigue in latter stages slowed average pace.
0.65mi @ 7:45/mi, 150bpm
2.5mi @ 5:49/mi, 167bpm - VERY happy with this rep as the first mile was all uphill (average pace for first mile alone was 5:59/mi, the following 1.5mi was done @ 5:43/mi)
0.4mi @ 8:08/mi, 147bpm (was dead on my feet for the first 0.2mi of this)
1mi @ 5:40/mi, 168bpm Slight climb at the end, but happy to have managed such a strong pace on final hard mile.
2.01mi @ 8:04/mi, 141bpm.
Once the final mile was over, EVERYTHING started hurting - all I wanted to do was to get in the car and drive home, but I forced myself to do the 2mi cool down and every footstep was hard work. Very happy that I managed to complete the session though and only missed target pace on one section, and that was only by a small amount.
Overall = 6:23/mi @ 156bpm (that's like 10sec/mi faster than my race pace at Edinburgh Marathon! Wooohooo!)
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Training Session
Wednesday 24th February 2010, 04:21
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How I Felt
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Heavy Legged
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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41m 30s
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Distance
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5.51 Miles
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7:32/mi, 132bpm.
Legs felt very tired/heavy this morning, though thankfully I slept a LOT better. Had a bit of stomach discomfort as I went round - I think it's down to a certain pair of lycra shorts I have (which I wear under my tracksters), they're a little tight on the waistband.
A record lowest weigh-in since I was about 17 years old - 11st 8lb... very happy to be shifting the extra weight - just need to made sure it's done sensibly and steadily.
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Training Session
Tuesday 23rd February 2010, 16:49
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How I Felt
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OK
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Weather
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Sleet
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Type Of Session
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Running - Regular Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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42m 51s
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Distance
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6.33 Miles
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6:46/mi, 148bpm
Easy run with a some fast bursts of 5:10-5:20/mi for ~0.25mi... left work late so most was done in darkness. 
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Training Session
Tuesday 23rd February 2010, 04:23
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How I Felt
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Tired
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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42m 36s
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Distance
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5.5 Miles
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7:45/mi, 137bpm
Sooooo tired. Had a bad nights sleep - kept waking up every 20-30mins until finally settling down around 3am, so I'm suprised I managed to get out at all! Hopefully I can get a nice early night today 
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Training Session
Monday 22nd February 2010, 16:16
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Easy Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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37m 24s
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Distance
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5.44 Miles
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Normal PM easy run route in reverse, felt strange doing it backwards. Was able to complete route in daylight - woohooo! 6:53/mi, 135bpm
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Training Session
Sunday 21st February 2010, 15:44
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How I Felt
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Tired
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Surface
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Road
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Duration
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42m 07s
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Distance
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4.94 Miles
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Was supposed to be a rest day, but I was itching to get out. Very slow paced jog across the fields, taking some photo's along the way and scoping out some new public footpaths/bridleways.
8:32/mi, 129bpm.
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Race
Saturday 20th February 2010, 09:00
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How I Felt
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Good
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Weather
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Fair
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Surface
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Cross Country
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Duration
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52m 00s
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Distance
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8.5 Miles (Approx)
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Wedgnock 'Hills & Spills' Winter Series - Race 4
Final race of the series... I managed to win the race, though I didn't expect to at all since I was racing against a guy who beat me by 2mins at last weekends cross country. Great race and I finally managed to break away on the last hill.
Course was a Hilly, Muddy & Icy 9.23km, which I managed in 36:15. Chuffed to bits - rest of mileage was warm-up/cool-down.
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Thursday 18th February 2010
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Training Session
Thursday 18th February 2010, 16:43
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How I Felt
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OK
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Weather
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Snowing
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Type Of Session
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Running - Regular Run
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Route
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New Balance 840
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Surface
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Cross Country
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Duration
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50m 28s
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Distance
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6.3 Miles
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8:00/mi, 138bpm
Ground covered in fresh snow/slush/deep mud, this made it a bloomin tough run! (well tough to get any kind of pace going), final 1.5mi done head on into falling snow so if I looked anywhere other than straight at the ground I got snow in my eyes - I could've done with a pair of swimming goggles or a ski mask! 
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Training Session
Wednesday 17th February 2010, 16:10
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Tempo Run
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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1h 29m 21s
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Distance
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14 Miles
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Session Target:
2mi Easy, 10mi @ 6:03/mi, 2mi Easy
Session Outcome:
2mi @ 7:26/mi
10.01mi @ 5:59/mi, 151bpm
1.99mi @ 7:14/mi
Legs were a little tired and made life a little harder on the climbs (route was quite undulating). But generally pace felt quite easy - average heart rate of 151bpm during threshold section of run is most encouraging - I last ran this session 3 weeks ago where I was a minute slower (6:05/mi) and with a higher heart rate (151bpm), so progress is good.
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Training Session
Wednesday 17th February 2010, 04:23
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How I Felt
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OK
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Weather
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Cold
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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42m 45s
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Distance
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5.53 Miles
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7:44/mi, 130bpm
Left lower calf became quite tight after last nights run, so I tried to stretch it a bit. Felt okay this morning, with only minor signs of tightness. It feels a little tighter post run, but should be fine. Fingers crossed things hold together for tonights 14miler!
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Training Session
Tuesday 16th February 2010, 16:25
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How I Felt
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Good
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Weather
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Hail Stones
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Type Of Session
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Running - Regular Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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42m 28s
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Distance
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6.4 Miles
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6:38/mi, 141bpm. Felt good, finally getting lighter in the evening, and whilst it was dark by the time I got home I didn't need to turn the headtorch on to guide me. I got progressively slower in the latter stages as the light dimmed, so I'm wondering if the dark nights have been affecting the way I run and influencing my easy pace?
Tonight's run certainly felt quicker, but didn't feel any harder at all (as heart rate would suggest). Starting to feel like I'm getting back towards sub 34min 10k fitness.
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Training Session
Tuesday 16th February 2010, 04:22
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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33m 46s
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Distance
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4.39 Miles
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Shorter distance than normal at a very easy pace, just to try and get the legs moving again. Achilles felt fine during the run and only tightened slightly afterwards. I'll see how the day goes and decide from there whether to run tonight or not.
7:41/mi, 125bpm
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Sunday 14th February 2010
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Saturday 13th February 2010
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Race
Saturday 13th February 2010, 13:00
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How I Felt
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OK
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Weather
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Fair
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Surface
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Cross Country
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Duration
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50m 00s
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Distance
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8 Miles (Approx)
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1mi warmup, 1mi cooldown
Brum XC League, Division 2, Race 4
Could feel achilles during warmup, but it felt fine once the race was underway. One slight twinge during a fast/heavy descent on boggy ground, but finished okay. Both achilles then started to tighten quite a bit whilst cooling down.
I will rest tomorrow instead of doing long run.
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Training Session
Friday 12th February 2010, 14:39
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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New Balance 840
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Surface
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Cross Country
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Duration
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49m 46s
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Distance
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6.31 Miles (Approx)
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7:54/mi, 139bpm.
Achilles started to flare up so I took it very steady coming home - slightly worried about tomorrow's XC and that I might end up out of action for a while like in Nov/Dec 
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Training Session
Thursday 11th February 2010, 18:07
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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55m 34s
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Distance
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7.93 Miles
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Training run with club... spent most of it trying to keep my dinner down (note to self - eat less and leave more time between eating and running!) 7:01/mi, 144bpm
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Training Session
Thursday 11th February 2010, 04:28
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How I Felt
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OK
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Weather
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Freezing
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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33m 36s
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Distance
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4.38 Miles
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7:40/mi, 134bpm.
Cut route a mile short so I could watch Match of the Day before work  Actually felt very good during the run, much better than expected as I was feeling very tight all night after yesterdays tough track session. Right ankle/achilles area felt quite tender whilst showering afterwards. Fingers crossed it's nothing to worry about.
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Training Session
Wednesday 10th February 2010, 16:26
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How I Felt
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OK
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Weather
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Freezing
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Type Of Session
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Running - Intervals
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Route
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Saucony Fastwitch 3 (White)
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Surface
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Mixed
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Duration
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1h 26m 25s
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Distance
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12.15 Miles
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Session Target:
2mi Easy, 4x(1mi @ 5:17/mi, 4min easy), 4x(400m in 1:13, 3min easy)
Session Outcome:
~2mi warmup on road and along canal towpath @ 7:09/mi
1mi @ 5:07/mi, 169bpm
0.5mi easy pace (4:06)
1mi @ 5:14/mi, 173bpm
0.5mi easy pace (4:08)
1mi @ 5:15/mi, 170bpm
0.25mi easy pace + stationary rest (4:02)
1mi @ 5:14/mi, 168bpm
6:29 easy pace recovery
400m in 1:11
0.25mi easy pace
400m in 1:13
0.25mi easy pace
400m in 1:09
0.25mi easy pace
400m in 1:10
~2mi cool down @ 8:46/mi
Blimey I forgot how tough track work can be... the track was freezing more and more as the session went on - 400m reps were hard because I was slipping on the corners and down the back straight. Started out too fast on the first rep (purely because the pace was unfamiliar - all I knew was I had to run fast) and suffered as a result as the session went on. Very happy with how the session went as a whole though.
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Training Session
Wednesday 10th February 2010, 04:24
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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41m 36s
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Distance
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5.52 Miles
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7:32/mi, 129bpm... felt really good - should have gone a bit faster tbh but was happy to just plod along.
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Training Session
Tuesday 9th February 2010, 16:41
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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44m 15s
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Distance
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6.41 Miles
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6:54/mi, 135bpm... same as this morning, I felt good and really energetic. Mostly easy paced with a few bursts of speed. Happy with average pace Vs HR. Looking forward to tomorrows track session.
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Training Session
Tuesday 9th February 2010, 04:15
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How I Felt
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Good
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Weather
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Cold
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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41m 02s
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Distance
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5.52 Miles
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7:26/mi, 134bpm. Felt really energetic and coasted round comfortably - amazing what a rest day can do!
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Training Session
Sunday 7th February 2010, 17:31
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How I Felt
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OK
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Weather
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Raining
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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42m 47s
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Distance
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5.74 Miles
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7:27/mi, 139bpm... Point to point run, overall climb.
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Training Session
Saturday 6th February 2010, 10:21
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How I Felt
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Good
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Weather
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Fair
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Type Of Session
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Running - Long Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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2h 33m 07s
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Distance
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22.45 Miles
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Session Target:
2mi Easy
4mi @ 5:49/mi
10mi Easy
2mi @ 5:49/mi
2mins Easy
2mi @ 5:49/mi
2mi Easy
Session Outcome:
2mi @ 7:30/mi, 133bpm
4mi @ 5:46/mi, 164bpm (Christ this was hard work, very undulating and final mile was all uphill - in reality I shouldn't have pushed so hard to hit target pace considering the ascent)
10mi @ 7:18/mi, 135bpm
2mi @ 5:47/mi, 162bpm (Body wanted to stop, especially in the 2nd mile, managed to push through by focusing on 0.25mi at a time)
0.25mi in 2:14 (recovery)
2mi @ 5:53/mi, 167bpm (Really struggled in the 2nd mile as there was a steepish [10%+ gradient] hill, but that was followed by steady descent which kind of made up for it)
2.19mi @ 7:29/mi, 144bpm
I suspected this session would be easier than last weeks - and it both was and wasn't  There were less miles at intense pace, but the intense miles were harder - so whilst doing them I found it pretty tough, but once over, I felt pretty good! Ended the session feeling much fresher than after last weeks run.
Overall Averages:
6:49/mi, 145bpm.
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Training Session
Friday 5th February 2010, 14:52
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How I Felt
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Heavy Legged
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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New Balance 840
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Surface
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Cross Country
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Duration
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1h 14m 11s
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Distance
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9.77 Miles
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Attacked by dog again  Had to find a different route as no way was I going to make it to the other side of that property without picking up another armful of dog bites 
Run was otherwise enjoyable - felt a bit more worn out than last week, perhaps down to less sleep and more training over the past 7 days.
7:35/mi... I didn't wear HRM.
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Training Session
Thursday 4th February 2010, 16:19
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Regular Run
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Route
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Asics 1150
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Surface
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Road
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Duration
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43m 06s
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Distance
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6.42 Miles
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6:43/mi, 140bpm... starting to get back near previous fitness (in terms of average pace Vs HR). Interestingly I went out with a bit of daylight remaining, and didn't turn my headtorch on until I literally couldn't see where I was going - I wonder if that had an effect on how I ran? I know I don't quite run naturally with a headtorch on because it's impossible to get the focal point of the headtorch to match my normal visual focal point (if that makes sense).
Regardless... I'm looking forward to the lighter evenings coming back - they aren't far off now! WOOOHOOOO!
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Training Session
Thursday 4th February 2010, 04:27
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How I Felt
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Heavy Legged
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Mizuno Wave Inspire 5
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Surface
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Road
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Duration
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43m 07s
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Distance
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5.49 Miles
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7:51/mi, 130bpm... Boy did I struggle to get up this morning. Tired legs following last nights session, and only 6 hours sleep Legs were very tired and felt like I was barely moving - I thought I was going to stop when I reached the hill at around 4.5mi! Ah well... it was a recovery run, and it got the legs moving again 
It was like a ghost town this morning too - walked out the door into thick fog and didn't see a soul for the first 3mi, and only saw about 4 cars the whole way round 
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Training Session
Wednesday 3rd February 2010, 16:18
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How I Felt
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Good
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Weather
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Raining
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Type Of Session
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Running - Tempo Run
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Road
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Duration
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1h 29m 55s
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Distance
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14.09 Miles
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Weather wasn't ideal - some light wind and soaking rain (not very heavy, but enough to soak you within minutes) made it very cold - I couldn't feel my hands from about 9mi onwards
Session plan was:
2mi Easy (E), 3.5mi Tempo(T), 0.65mi E, 2.5mi T, 0.4mi E, 1.75mi T, 0.3mi E, 1mi T, 2mi E.
With target tempo pace being 5:49/mi...
Session turned out to be:
2mi @ 7:14/mi, 129bpm
3.5mi @ 5:49/mi, 159bpm (Very happy with this as it was more uphill than flat/downhill)
0.65mi @ 7:37/mi, 137bpm
2.5mi @ 5:44/mi, 163bpm (Pace felt easy compared to first tempo section, slowed a lot in latter section having to weave through pedestrians over footbridge)
0.4mi @ 7:29/mi, 147bpm
1.75mi @ 5:50/mi, 163bpm (Bit annoyed I missed target pace, but put it down to undulating section and caught held up by traffic at one junction)
0.3mi @ 7:58/mi, 149bpm
1mi @ 5:37/mi, 163bpm (legs starting to feel a bit tired)
2mi @ 7:21/mi, 140bpm
Overall very happy with the session - had some doubts in the early stages as the rain was cold and draining, after the first fast paced section and recovery I struggled to get up to pace again, though thankfully my body soon woke up and played ball.
Overall, 6:23/mi, 150bpm - Happy days!
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Training Session
Wednesday 3rd February 2010, 04:30
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How I Felt
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OK
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Weather
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Fair
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Type Of Session
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Running - Recovery Run
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Route
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Asics 1150
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Surface
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Road
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Duration
|
33m 22s
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Distance
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4.38 Miles
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Struggled to wake up but felt fine once I got out the door. Thought I was scheduled for 4.35mi so did the shorter morning loop but then realised I was supposed to do 5.45mi Doh!
7:37/mi, 133bpm
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Training Session
Tuesday 2nd February 2010, 16:43
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How I Felt
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Good
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Weather
|
Fair
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|
Type Of Session
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Running - Regular Run
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Route
|
Saucony Fastwitch 3 (White)
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Surface
|
Road
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Duration
|
43m 34s
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|
Distance
|
6.44 Miles
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6:46/mi, 143bpm.... easy pace, few strides thrown in. Pace felt good though calf muscles felt tight.
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Training Session
Tuesday 2nd February 2010, 04:27
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|
How I Felt
|
Good
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Weather
|
Raining
|
|
Type Of Session
|
Running - Recovery Run
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Route
|
Mizuno Wave Inspire 5
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|
Surface
|
Road
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Duration
|
41m 34s
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|
Distance
|
5.51 Miles
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|
|
7:33/mi, 132bpm
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Training Session
Monday 1st February 2010, 16:28
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|
How I Felt
|
OK
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Weather
|
Fair
|
|
Type Of Session
|
Running - Recovery Run
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Route
|
Asics 1150
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|
Surface
|
Road
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Duration
|
39m 14s
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|
Distance
|
5.45 Miles
|
|
7:12/mi, 140bpm.
Felt fine after Saturdays effort - quite surprised I recovered so quickly actually!
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