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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 August 2010
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Training Session
Tuesday 31st August 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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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1h 09m 43s
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Distance
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10.11 Miles
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6:54/mi Felt good considering race and yesterday's tightness. Felt tight to start but loosened up.
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Training Session
Monday 30th August 2010, 11:16
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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 - Recovery 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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47m 00s
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Distance
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6.12 Miles
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7:41/mi... bit stiff
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Race
Sunday 29th August 2010, 09:30
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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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Surface
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Mixed
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Duration
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34m 06s
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Distance
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10 KM
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Stratford's Big 10k
Happy with position (1st), disappointed with time... Strong headwind for first 3km with nobody to shelter behind. Guy sat on my shoulder but refused to take the lead. Once we turned off at 90 degrees and were no longer in the headwind the guy on my shoulder fell away and I was left to run the rest of the race on my own. passed 2km bang on 33min pace in 6:36, but was down to 34min pace by the time I hit 5km (passed 5km in 17min dead).
Nevermind... better luck next time!
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Training Session
Sunday 29th August 2010, 09:00
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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 - Slow Run
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Route
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Saucony Fastwitch 4 (VLM Edition)
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Surface
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Road
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Duration
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15m 00s
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Distance
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2 Miles (Approx)
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Warm up.
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Thursday 26th August 2010
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Race
Thursday 26th August 2010, 18:42
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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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Surface
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Road
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Duration
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28m 19s
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Distance
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5.01 Miles
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Club Race - Not The Chesterton Chafer
Treated this one as an interval session. avg 5:39/mi.
Target:
2mi steady (6min/mi),
1mi @ 10k target pace (5:18/mi),
1mi easy,
1mi 10k target pace (5:18/mi)
Outcome:
1mi - 6:00/mi
2mi - 5:59/mi - felt a slight twinge in my outer thigh... 
3mi - 5:03/mi - felt very light on feet and comfortable 
4mi - 5:55/mi - felt like 'easy run' pace - though a good section of it was downhill which would explain the pace I guess.
5mi - 5:17/mi - happy with this as it was an elevation gain over the mile.
Weather was cool & drizzly... I like cool and drizzly.
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Training Session
Thursday 26th August 2010, 18:23
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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 - Easy Run
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Route
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Mizuno Wave Musha2
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Surface
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Road
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Duration
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06m 38s
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Distance
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0.83 Miles
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Warm Up 7:54/mi
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Training Session
Thursday 26th August 2010, 04:55
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How I Felt
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Tired
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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39m 07s
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Distance
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5.51 Miles
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I somehow managed to lose 0.03mi on my morning run today - I'd have thought it'd have been longer if anything the amount of puddle dodging I did.
7:06/mi, 132bpm... sore nipples... bloody rain 
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Training Session
Wednesday 25th August 2010, 16:19
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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 - 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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43m 08s
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Distance
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6.44 Miles
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6:42/mi, 130bpm.
Raining - eurgh... felt fine all the way round (though it did feel like forever plodding along in the rain). Looking forward to the weekends race just to find out where I'm at fitness wise after the past few weeks of sub standard training.
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Training Session
Wednesday 25th August 2010, 04:51
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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39m 25s
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Distance
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5.53 Miles
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7:08/mi, 128bpm
Felt comfortable - was tied up with other committments last night so missed that run - not to worry though. I can still feel the weekends race in my legs so probably best that I take it steady this week anyhow.
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Training Session
Tuesday 24th August 2010, 04:49
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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 GT2150
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Surface
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Road
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Duration
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40m 57s
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Distance
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5.54 Miles
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First morning run for quite some time - crikey it's staying dark in the mornings now eh! Gawd knows how dark it'd have been if I got up for my run at the usual 5:15am.
Pleased to have comfortably ran round without any pains or niggles - calves seem better as a result.
7:24/mi, 129bpm
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Training Session
Sunday 22nd August 2010, 18:36
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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 Gel Kayano 16
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Surface
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Road
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Duration
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18m 07s
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Distance
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2.55 Miles
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Slow jog round the village... calfs feeling a bit tight again (noooo! go away!!  )
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Race
Saturday 21st August 2010, 13:05
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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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Surface
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Mixed
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Duration
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1h 27m 18s
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Distance
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13.92 Miles
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Race The Train - Tywyn, Wales
So much fun!!! Report to follow (at some point). 8th Place.
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Training Session
Saturday 21st August 2010, 12:26
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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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11m 09s
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Distance
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1.11 Miles
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Warm Up - 10:05/mi (forgot to stop timer)
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Thursday 19th August 2010
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Training Session
Thursday 19th August 2010, 16:22
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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 - 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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59m 45s
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Distance
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9.18 Miles
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As the late James Brown once said.... "I feel good!"
Had a cracking run this evening... nice temperature and light rain - no pain at all (although my righ calf seemed a little lifeless as not as elastic as the rest of my muscles)... but I just felt so comfortable - I felt I could've carried on forever!
Highlight was probably two thirds into the run, coasting along effortlessly, only to see I was running 5:42/mi! I ran virtually the whole 9mi grinning from ear to ear. Off out for dinner now... time to carb up!
6:30/mi, 143bpm.
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Training Session
Wednesday 18th August 2010, 16:17
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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 GT2150 (Yellow)
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Surface
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Road
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Duration
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43m 28s
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Distance
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6.42 Miles
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6:46/mi, 135bpm. Legs felt 'asleep' and tired, so I was aware of my calf muscles as they woke up - but no pain, which is a good thing - just need to keep stretching and hopefully they're sorted.
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Training Session
Tuesday 17th August 2010, 16:17
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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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Cross Country
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Duration
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24m 30s
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Distance
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2.98 Miles
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WOoohooo! I managed 3mi without calf pain/discomfort!
Ground was wet... Vibram FiveFingers are officially rubbish in the wet. Mud seems to collect between the toes as well 
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Training Session
Sunday 15th August 2010, 11:35
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How I Felt
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Bad
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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 Gel Kayano 16
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Surface
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Road
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Duration
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38m 32s
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Distance
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5.44 Miles
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So angry, frustrated and upset at the moment... motivation and train to run seems to be at an all time high but everything sucks. Tight calf muscles won't f#cking leave me alone. How the hell am I supposed to improve if I can't even string together a week of training?
I called off yesterdays long run due to tightness, wanted to do it today instead (infact I left the house with the intention of running at least 12mi), but low and behold, I start tightening up again. AAAAAAAAAAAAAAAAAAARRRGH!!!!! 
All this has ballsed up my preparation for next weekends race and the following weekends 10k, I've not had any decent LSR's which means my prep for the county champs is pretty much buggered.
As you can probably tell... I'm a bit pissed off really.
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Training Session
Friday 13th August 2010, 12:53
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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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44m 37s
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Distance
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6.09 Miles
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Felt quite good after last nights club race... lacking any spring in my step but hey ho - sports massage after run (which was very painful!) helped loosen me off. Still some overgrown paths... grrr!
7:20/mi, 132bpm
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Training Session
Thursday 12th August 2010, 19:11
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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 - Slow Run
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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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Road
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Duration
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11m 16s
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Distance
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1.51 Miles
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Cool Down = v.tight calf muscles
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Race
Thursday 12th August 2010, 18:41
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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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27m 15s
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Distance
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5 Miles
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Club Race - University Challenge - 5mi
Probably the toughest club race on the calendar this year - a good few climbs to tackle.
Legs felt tired and didn't have their usual 'spring' so whilst hills slowed the pace - I was a smide disappointed I wasn't quicker. Very pleased it didn't completely ruin me though (i.e. concern over calf muscles). Thankfully booked in for a sports massage tomorrow which will hopefully sort me out for next weekends 'Race the Train' event.
Mile splits:
1mi - 5:33/mi - long steady climb, ideal pace.
2mi - 5:11/mi - long steady descent with flat section in middle - would've liked to have been a bit quicker here
3mi - 5:21/mi - Half uphill, half downhill; please with pace
4mi - 5:45/mi - Mammoth climb from 3-3.75mi, v. pleased with avg pace.
5mi - 5:17/mi - 1/3 downhill, 1/3 climbing, 1/3 gentle downward slope. About right pace - would've be nice to have gone a touch faster.
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Training Session
Thursday 12th August 2010, 18:10
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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 - Regular Run
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Route
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Nike Lunarglide
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Surface
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Road
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Duration
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07m 17s
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Distance
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1.35 Miles
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Warm up
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Training Session
Wednesday 11th August 2010, 17:41
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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 - 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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58m 48s
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Distance
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8.37 Miles
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Well I ballsed this one up a treat! was supposed to be doing 6mi and discussed with the lovely chef what time I'd get back - that was until I looked down at my garmin - hmmm... I should be home in around 4minutes... have done 5.5mi... yet I know I'm nearly 3mi away from home still - BUGGER!
Steady run soon became a hard effort across the fields, fighting overgrown fences/stiles etc... grrr!! Calves have tightened up badly as a result so I've spent the evening massaging them in the vain hope it might help them ready for tomorrows runs 
7:02/mi, 142bpm
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Training Session
Wednesday 11th August 2010, 05:05
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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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38m 34s
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Distance
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5.55 Miles
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Impressed with time for a morning run - especially as it felt pretty slow!
6:57/mi, no HRM (Garmin battery died so had to use stopwatch)
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Training Session
Monday 9th August 2010, 18:24
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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 - Regular 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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35m 30s
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Distance
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5.48 Miles
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Legs just felt dead and energyless - minor tightness but much improved.
6:28/mi, 142bpm.
Found out sturunner is now a stone lighter than me... *insert jealous face* Must be more disciplined in eating habits (he says having eaten 3 doughnuts this evening)
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Race
Saturday 7th August 2010, 09:30
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How I Felt
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Terrible
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Weather
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Warm
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Surface
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Mixed
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Duration
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46m 20s
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Distance
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6.33 Miles
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Threshold Summer Series Race 3
Calves were ruined after thursdays session so managed to nurse myself around the course. Legs feeling a bit better afterwards but tight again by the evening
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Training Session
Thursday 5th August 2010, 18:05
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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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Saucony Fastwitch 3 (White)
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Surface
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Road
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Duration
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1h 04m 17s
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Distance
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7.29 Miles
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Club session:
Short Warm up
5 x (2x200m [jog 200m recovery], 1x400m [jog 400m recovery])
Cool Down
0.44mi Warmup
200m in 28s
200m in 29s
400m in 63s
200m in 29s
200m in 30s
400m in 63s
200m in 31s
200m in 33s
400m in 64s
200m in 31s
200m in 30s
400m in 61s
200m in 31s
200m in 29s
400m in 59s
1.28mi Cool Down
Struggling with calf tightness as the session progressed. 
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Training Session
Wednesday 4th August 2010, 16:18
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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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44m 24s
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Distance
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6.66 Miles
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6:40/mi, 132bpm
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Training Session
Tuesday 3rd August 2010, 16:25
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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 - Recovery 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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24m 34s
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Distance
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2.95 Miles
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Kerrrrsplat!!!!
Legs actually felt pain free on this one and I happily vaulted gates, jumped fences etc and jogged across the fields, until I tried to hop over a bit of electric fencing about 2ft high. I've hopped over this a million times, but something - i'm not quite sure what - went wrong this time, my left leg got caught and I tumbled to the floor, landing full force on my left knee and arm. Bugger! after I managed to unhook myself from all the thorns I'd fallen into, I dusted myself off and checked for damage. Thankfully nothing major - everything seems to be working as it should - phew!
Another easy run tomorrow methinks, perhaps some easy reps on thursday.
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Race
Sunday 1st August 2010, 10:30
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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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Surface
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Cross Country
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Duration
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36m 57s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 6
Final leg! Woohoo! After leg 5 I iced, massaged, lightly stretched, didn everything I could to try and improve my whimpering left calf muscle... and it worked! Okay it wasn't perfect, but SOOOOooooo much better than the previous leg. Ran hard on very tired legs, but took comfort in the knowledge that it was the last time I would have to run.
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Race
Sunday 1st August 2010, 06:18
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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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Surface
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Cross Country
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Duration
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40m 23s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 5
Managed to get a couple of hours sleep before this leg, but my body REALLY didn't want to wake up. I got up at 6:30am feeling absolutely exhausted, mentally and physically. I felt worse than before I'd gone to sleep! Left calf very tight and I really had to focus on not using the muscle as best I could while running (i.e. not pushing off on 'toe-off'). Quite surprised my time wasn't slower.
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Race
Sunday 1st August 2010, 01:58
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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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Surface
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Cross Country
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Duration
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39m 46s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 4
Second night leg... was starting to get a little concerned about my left calf which was getting progressively tighter. I latched onto another runner in the early stages and passed him at around 3km, running at a slower pace made navigating my way through the forest much easier. Glad to have squeezed in under 40mins but concerned about next leg.
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Race
Saturday 31st July 2010, 23:49
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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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Surface
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Cross Country
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Duration
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37m 23s
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Distance
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10 KM (Approx)
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Thunder Run 24hr Race - Leg 3
First night-time leg (in darkness) still felt strong though tightness in left calf becoming apparent. Hard work navigating past people in the dark through the forest sections and the lack of light had a noticeable effect on lap time. Hardly managed any sleep before this leg.
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