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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 May 2010
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Training Session
Monday 31st May 2010, 16:15
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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 - Intervals
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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56m 03s
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Distance
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8.98 Miles
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Had to abandon my original plan of a track session, and ended up doing some 0.75mi intervals on the road.
2mi Warm Up
0.75mi @ 5:19/mi - Slightly downhill, found it hard to gauge pace
0.3mi Easy Jog (2:01)
0.76mi @ 5:15/mi - Flat
0.29mi Easy Jog (2:05)
0.75mi @ 5:53/mi - All 0.75mi Uphill, toghest rep of session by far
0.4mi Easy Jog (2:39)
0.76mi @ 5:03/mi - Flat, Felt comfortable
0.3mi Easy Jog (2:07)
0.8mi @ 5:21/mi - Steady ascent throughout (similar to rep1), pushed hard.
1.88mi Cool Down
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Training Session
Monday 31st May 2010, 08:51
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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 - Easy 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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46m 18s
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Distance
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6.03 Miles
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7:41/mi, 136bpm.
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Training Session
Sunday 30th May 2010, 18:25
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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 - Easy Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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51m 44s
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Distance
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7.86 Miles
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Nice steady run on local country lanes - wore my 2XU calf guards too... not sure if they actually help at all, but they sure make me look like a nonce 
6:35/mi, 135bpm. Happy with that 
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Training Session
Saturday 29th May 2010, 08:00
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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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Asics GT2150
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Surface
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Road
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Duration
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1h 31m 00s
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Distance
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13.72 Miles
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Set out with the intention to run to a local race route for a warm up, run the course hard, and then run home again as a cool down. The course has some big hills in it, and not knowing the course very well ruined me in last years race - so my plan was/is to learn the course, understand where the hills are/aren't, and just prepare myself better (mentally) for race day.
3.98mi Warm Up (7:25/mi)
5.82mi 32:37 (5:36/mi), avg 172bpm
3.92mi Cool Down (7:21/mi)
Hills were hard and I may have pushed a bit too hard on a climb just before half way - none-the-less, I'm please with the time, my race time last year was 35:05, so I've already whacked a big chunk off that, but also I broke the course record by 55seconds on this training run  (it's only a small race but hey).
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Race
Thursday 27th May 2010, 18:38
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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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Road
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Duration
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16m 14s
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Distance
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5 KM
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1mi - 5:08, (clocked at 1.02mi) - Uphill
1mi - 5:03, (clocked at 1.01mi) - Downhill
1.1mi - 6:02, 5:25/mi (clocked at 1.11mi) - Undulating
Report to follow.
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Training Session
Thursday 27th May 2010, 16:13
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How I Felt
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OK
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Weather
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Hot And Sunny
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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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35m 46s
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Distance
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5.01 Miles
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Easy jog to mark out club run course, and then warm up for race.
7:08/mi, 140bpm (eek! not good.)
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Training Session
Thursday 27th May 2010, 04:08
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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41m 19s
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Distance
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5.53 Miles
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7:28/mi, 125bpm
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Training Session
Wednesday 26th May 2010, 16:55
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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 - Easy Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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42m 52s
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Distance
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6.53 Miles
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6:34/mi, 133bpm - Very happy with pace Vs HR
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Training Session
Tuesday 25th May 2010, 17:01
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Speed Work
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Route
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Various
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Surface
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Track
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Duration
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59m 43s
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Distance
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8.42 Miles
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Session Target:
4x (200m 35s, 200m Easy)
3x (1km 3:15, 2min Easy)
2x (400m 70s, 400m Easy)
Session Outcome:
2mi Warm Up
200m - 30s, 30s, 31s, 30s (each with 200m very slow jog recovery)
1km - 3:13, 3:12, 3:11 (each with 400m slow jog recovery ~ 2min)
400m - 64s, 63s
2mi Cool Down
Max HR 176bpm - not as high as I'd have expected?
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Training Session
Tuesday 25th May 2010, 05:06
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How I Felt
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Heavy Legged
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Weather
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Warm
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Type Of Session
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Running - Slow Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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40m 44s
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Distance
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5.55 Miles
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7:20/mi, 129bpm.
Legs felt very sluggish, especially in first mile, picked up a bit by end of run.
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Training Session
Monday 24th May 2010, 15:53
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How I Felt
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OK
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Weather
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Hot And Sunny
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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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31m 00s
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Distance
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4.18 Miles
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Nice easy run after yesterdays race.
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Race
Sunday 23rd May 2010, 11:21
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How I Felt
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Tired
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Weather
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Hot And Sunny
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Surface
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Road
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Duration
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58m 45s
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Distance
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10 Miles (Approx)
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Cotswold Hilly 100 - Leg 6
Absolutely bloody scorching! 24'C before start of my leg. Felt strong to start but heat and hills progressively sapped all energy - I thought I was going backwards on the last hill
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Training Session
Friday 21st May 2010, 18:48
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Easy Run
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Route
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Vibram FiveFingers KSO
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Surface
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Mixed
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Duration
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23m 52s
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Distance
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3.22 Miles
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7:25/mi Easy Jog across fields in Vibrams.
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Training Session
Thursday 20th May 2010, 16:10
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How I Felt
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Heavy Legged
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Weather
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Hot And Sunny
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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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Track
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Duration
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1h 06m 51s
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Distance
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9.89 Miles
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My god it was warm... 24'C according to the car thermometer!!!   Whilst I didn't particularly feel too hot, I did feel lacking energy and legs felt really heavy, particularly quads. The cool down jog was almost too much - best have myself a rest I think!
Session Target:
4x (1km in 3:32 (5:40/mi), 1min rest)
2x (1km in 3:15 (5:13/mi), 3min Easy Jog)
4x (200m in 35sec, 200m Easy Jog)
Session Outcome:
2.02mi @ 6:45/mi
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1km in 3:31 Avg. 151bpm
1:00 Rest
1km in 3:34 Avg. 151bpm - Struggled to settle into a rythym and misjudged pace
1:00 Rest
1km in 3:31 Avg. 155bpm
1:00 Rest
1km in 3:31 Avg. 157bpm - Legs feeling heavy
1:00 Rest
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1km in 3:15 Avg. 165bpm
600m in 2:51
1km in 3:12 Avg. 169bpm
600m in 3:02
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200m in 31s, Jog 200m - Max 176bpm
200m in 32s, Jog 200m - Max 177bpm
200m in 32s, Jog 200m - Max 178bpm
200m in 29s, Jog 200m - Max 180bpm
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2.01mi Cool Down Jog (7:44/mi)
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Training Session
Wednesday 19th May 2010, 16:32
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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50m 20s
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Distance
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7.38 Miles
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Legs felt really heavy to start - improved once warmed up then I felt completely energyless from about 4mi onwards. Possible lack of food. Stuffed myself afterwards so will hopefully be feeling better for tomorrow.
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Training Session
Wednesday 19th May 2010, 04:07
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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 - Slow 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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46m 36s
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Distance
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5.99 Miles
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Got a little confused as public footpath has moved (old one removed and new alternate route created), and there was little guidance as to where it actually went - this meant lots of mincing around in a field trying to work out where to do
7:47/mi, 134bpm
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Training Session
Tuesday 18th May 2010, 16:28
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How I Felt
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OK
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Weather
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Warm
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Type Of Session
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Running - Intervals
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Route
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Asics GT2150
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Surface
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Road
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Duration
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1h 05m 01s
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Distance
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10.09 Miles
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Plan according to schedule was 3x2mi @ 5:40/mi, but I felt like I just wanted to do 3x2mi hard and see what pace I managed. Temp 17'C
2mi Warm Up
2.01mi @ 5:29/mi, 163bpm - Slight headwind for first mile, gentle descent towards end.
90sec rest
2.02mi @ 5:27/mi, 168bpm - flat, comfortable once I'd found a rythym.
90sec rest
2mi @ 5:27/mi, 172bpm - Legs felt very heavy at start of rep - pleased with pace as rep was very undulating.
105sec rest
1.8mi Cool Down
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Training Session
Tuesday 18th May 2010, 04:08
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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40m 22s
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Distance
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5.52 Miles
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Bit Chilly, but pleasantly sunny. Felt comfortable and not as 'stiff' as morning runs often do.
7:19/mi, 132bpm.
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Training Session
Monday 17th May 2010, 17:18
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How I Felt
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Good
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Weather
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Warm
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Type Of Session
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Running - Regular Run
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Route
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Asics GT2150
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Surface
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Road
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Duration
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41m 40s
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Distance
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6.47 Miles
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6:27/mi, 143bpm.
Very happy with that pace at that HRM... especially so soon after a tough race. Leg's felt a little tender but the run felt so easy.
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Race
Saturday 15th May 2010, 09:00
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How I Felt
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Flying
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Weather
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Hot And Sunny
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Surface
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Grass
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Duration
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36m 11s
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Distance
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10 KM
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Kenilworth Killer
1st place... absolutely blooded delighted.
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Training Session
Saturday 15th May 2010, 09:00
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How I Felt
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Good
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Weather
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Hot And Sunny
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Type Of Session
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Running - Easy Run
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Route
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Vibram FiveFingers KSO
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Surface
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Grass
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Duration
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13m 00s
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Distance
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2 Miles
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Warm up for main race + 1mi Fun Run.
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Training Session
Friday 14th May 2010, 16:00
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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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Type Of Session
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Running - Easy Run
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Route
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New Balance 840
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Surface
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Grass
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Duration
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22m 16s
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Distance
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2.93 Miles
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Short run across the fields, 7:37/mi, 138bpm.
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Training Session
Thursday 13th May 2010, 18:13
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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 - Speed Work
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Route
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Saucony Fastwitch 3 (New)
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Surface
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Trail
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Duration
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59m 13s
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Distance
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6.41 Miles
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Session Target
recovery = walk back to start on each rep.
4x 200m - 35sec each
2x 400m - 1:11 each
1x 800m - 2:24
2x 400m - 1:11
4x 200m - 35sec
Session Outcome
1mi Warm-up
4x 200m - 28s, 31s, 32s, 30s
2x 400m - 1:11, 1:09
1 x 800m - 2:25
2x 400m - 1:05, 1:08
4x 200m - 30s, 30s, 31s, 29s
0.6mi Cool Down
Max HR 182bpm on 800m rep.
Felt strong, though the 800m rep was darn tough. Was flying on the shorter reps and feel the times would've been quicker if we weren't running on gravelly path. Shame more of the quicker runners didn't attend the session 
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Training Session
Wednesday 12th May 2010, 18:00
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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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Type Of Session
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Running - Fartlek Session
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Route
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Asics DS Racer - Lime Green (10.5)
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Surface
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Grass
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Duration
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30m 00s
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Distance
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7 KM (Approx)
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Orienteering... man I ballsed up!
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Training Session
Wednesday 12th May 2010, 04:17
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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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Asics GT2150
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Surface
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Road
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Duration
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32m 06s
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Distance
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4.39 Miles
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7:19/mi, 132bpm
Few stomach pains in latter stages of run. 
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Training Session
Tuesday 11th May 2010, 16:04
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How I Felt
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Good
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Weather
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Windy
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Type Of Session
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Running - Intervals
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Route
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Various
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Surface
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Track
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Duration
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56m 15s
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Distance
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8.6 Miles
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Neeeeeeeeeeeeeeeeeeeeeeeeeeeeooownnnnn! That's how I felt on the track today (well at times anyhow!)
1.79mile warmup,
1200m in 3:49 - 167bpm
2min rest
1200m in 3:51 - 166bpm
400m Easy (2mins)
1200m in 3:56 - 170bpm - Lacked focus on the last lap.
400m Easy (2mins)
1200m in 3:52 - 173bpm
400m Easy (2mins)
1200m in 3:46 - 175bpm - Pushed hard for the final 200m which took about 30secs
400m Easy (3mins)
1.81mi Cool Down.
Heat and wind made life a little harder, and I could still feel my heart/lungs struggling a bit, but otherwise I felt strong, target was 3:54 per 1200m.
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Training Session
Tuesday 11th May 2010, 04:25
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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 - Slow 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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37m 20s
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Distance
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4.64 Miles
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8:03/mi, 133bpm.
Still struggling to shift a cold. Pace appears slower than t was due to gates/stiles and a trip over a tree root 
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Training Session
Sunday 9th May 2010, 14:00
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How I Felt
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OK
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Weather
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Hot And Sunny
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Type Of Session
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Running - Long Run
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Route
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Asics Gel Kayano 16
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Surface
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Road
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Duration
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1h 08m 50s
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Distance
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10.95 Miles
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6:18/mi @ 152bpm... felt good on this undulating course, though lungs not all there. Slight tightness in calves about 3-4mi in but this cleared as the run progressed.
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Race
Saturday 8th May 2010, 08:00
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How I Felt
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Good
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Weather
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Windy
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Surface
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Road
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Duration
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16m 21s
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Distance
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5 KM
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Coventry Parkrun - Details to follow.
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Training Session
Saturday 8th May 2010, 07:30
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How I Felt
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OK
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Weather
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Windy
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Type Of Session
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Running - Regular 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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14m 00s
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Distance
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1.75 Miles
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Warm-up/Cool Down
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Training Session
Friday 7th May 2010, 15:00
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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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Type Of Session
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Running - Regular Run
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Route
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Vibram FiveFingers KSO
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Surface
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Cross Country
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Duration
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25m 00s
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Distance
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3.5 Miles
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Stats approximate.
First run in Vibrams across the fields... Can't say I really noticed much benefit on the offroad section - running across grass they didn't feel any more responsive and it just felt like I was lacking cushioning when running along bridleways with hard churned up mud or stoney surfaces. Also annoying was getting grass etc stuck between my toes.
On the hard surfaces and jumping fences/stiles etc they felt much more reponsive though (but I doubt I could run very far on the road with them).
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Training Session
Thursday 6th May 2010, 18:00
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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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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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Mixed
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Duration
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52m 18s
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Distance
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7.19 Miles
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Club Run across fields.
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Training Session
Tuesday 4th May 2010, 16:19
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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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New Balance 840
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Surface
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Cross Country
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Duration
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45m 22s
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Distance
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6.62 Miles
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Ran as I felt... body wanted to push on so ended up doing a strong run across the fields (pace doesn't reflect this due to gates/stiles etc.) Seem to be lacking top end of fitness - speed endurance seems lacking atm.
6:51/mi, 158bpm.
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Training Session
Sunday 2nd May 2010, 11:11
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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 Gel Kayano 16
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Surface
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Road
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Duration
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36m 45s
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Distance
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5.49 Miles
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6:42/mi, 143bpm. Comfortable
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Training Session
Saturday 1st May 2010, 11:44
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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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6.13 Miles
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8:07/mi across the fields... bloody rape seed plants blocking half the paths - I was stained yellow by the time I got home and my legs were red raw
Pace felt comfortable.
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