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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 October 2010
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Saturday 30th October 2010
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Race
Saturday 30th October 2010, 13:30
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How I Felt
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Terrible
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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 06s
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Distance
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10 KM
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Round 1 - Birmingham Cross-Country League - Division 1
Really suffering with a cold, started off and was struggling to maintain any kind of pace - the first 2km seemed to take an eternity and I couldn't keep up with a clubmate and fell back progressively. Eased off to a more manageable pace but found it hard to even maintain that.
Finished 2nd for the team, 57th Overall. Should've managed top 40 but hey ho... a massive improvement from last time I raced in Div 1!
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Training Session
Saturday 30th October 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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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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Grass
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Duration
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10m 00s
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Distance
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1.25 Miles (Approx)
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Warm-up & Cool Down
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Training Session
Friday 29th October 2010, 15:39
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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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New Balance 840
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Surface
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Cross Country
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Duration
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36m 06s
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Distance
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4.67 Miles
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Felt a bit slower than I'd have liked... but enjoyable nonethless.
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Training Session
Thursday 28th October 2010, 16:24
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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 - 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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40m 50s
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Distance
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6.41 Miles
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6:22/mi, 148bpm
Felt energised going into this run, but legs were heavier than expected once I'd got going. I guess that's to be expected after a hard half marathon race and then 3 days doing nothing.
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Tuesday 26th October 2010
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Race
Sunday 24th October 2010, 08:00
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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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Road
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Duration
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1h 12m 30s
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Distance
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13.1 Miles
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EDF Birmingham Half Marathon 2010
Over the moon with result though I was struggling in latter stages - grateful of other runners around me to help keep pushing the pace.
5:32/mi
Race report to follow... eventually.
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Training Session
Sunday 24th October 2010, 07:30
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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 - Regular 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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10m 00s
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Distance
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1.5 Miles (Approx)
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Warm up
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Training Session
Saturday 23rd October 2010, 05:49
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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 - 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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27m 07s
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Distance
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3.77 Miles
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Few strides thrown in at target HM pace (5:30/mi)
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Thursday 21st October 2010
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Training Session
Thursday 21st October 2010, 16:31
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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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Nike Lunarglide
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Surface
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Road
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Duration
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40m 02s
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Distance
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6.43 Miles
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6:14/mi, 150bpm
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Tuesday 19th October 2010
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Training Session
Tuesday 19th October 2010, 16:44
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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 - Intervals
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Route
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Mizuno Wave Musha2
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Surface
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Track
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Duration
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31m 15s
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Distance
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4.84 Miles
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Session Target:
4x 200m in 34sec
3x 1km in 3:10
2x 400m in 69sec
Session Outcome:
200m reps in 32s, 31s, 32s, 31s (comfortably hard pace)
1km reps in 3:08, 3:12, 3:08 (looked at watch too much on 2nd rep and spent all my time trying to adjust pace rather than just bloody getting on with it!)
400m reps in 68s, 64s (pushing pretty hard on 2nd rep)
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Training Session
Tuesday 19th October 2010, 16:24
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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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Nike Lunarglide
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Surface
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Road
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Duration
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30m 00s
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Distance
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4.4 Miles
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Warm up + cool down
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Training Session
Monday 18th October 2010, 16:49
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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 - 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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40m 00s
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Distance
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6.41 Miles
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Felt really good and comfortable... 6:15/mi @ 150bpm.
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Race
Sunday 17th October 2010, 09:30
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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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29m 20s
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Distance
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8 KM
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Blacks Trail Run... Directed the wrong way by the marshalls so ended up doing 8km rather than 10km... 3rd across the line, though DSQ'd from 10km race (for obvious reasons) along with 7 others. 
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Training Session
Sunday 17th October 2010, 09:00
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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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New Balance 840
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Surface
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Road
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Duration
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08m 00s
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Distance
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1 Mile (Approx)
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Warm Up
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Training Session
Friday 15th October 2010, 16:12
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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 05s
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Distance
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6.41 Miles
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6:34/mi, 139bpm. Felt much more comfortable than I was expecting after last night's session!
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Thursday 14th October 2010
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Training Session
Thursday 14th October 2010, 16:08
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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 - Intervals
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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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53m 15s
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Distance
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8.2 Miles
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Session Target:
2mi Warmup
4-5 x 1200m @ 5:06/mi, 400m recovery jog.
2mi Cooldown
Session Outcome:
2.06mi Warmup @ 7:16/mi
0.77mi @ 4:50/mi
0.26mi Easy Jog
0.75mi @ 4:59/mi
0.26mi Easy Jog (+ short walk)
0.75mi @ 5:03/mi - Quite tough mentally this one, but very happy still faster than target pace
0.26mi Easy Jog/Walk
0.75mi @ 4:58/mi
0.25mi Easy Jog/Walk
0.75mi @ 4:56/mi
1.32mi Cooldown @ 7:39/mi (inc some walk after final rep)
Really chuffed with session... need to work on either doing more reps at this length, or increasing the length of the reps to 1mi each. Focussing on quick leg turnover has really helped me in tonight's session, and I think was also a key factor in Tuesday's fantastic run.
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Training Session
Thursday 14th October 2010, 05:12
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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 (Yellow)
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Surface
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Road
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Duration
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41m 09s
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Distance
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5.52 Miles
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7:27/mi, 131bpm... twas most cold this morning - tracksters, long sleeves and a windproof gilet for me (I was roasting after a few miles though )
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Training Session
Wednesday 13th October 2010, 04:43
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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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41m 35s
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Distance
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5.5 Miles
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Took me forever to get out the door this morning as my darling OH had 'tidied away' my headtorch... which took me 25mins to find 
Legs felt surprisingly fresh considering how tight calves were after last night's effort.
7:34/mi, 128bpm
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Training Session
Tuesday 12th October 2010, 16:20
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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 - 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 01m 27s
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Distance
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10.07 Miles
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6:06/mi, 152bpm
Well in what could be either considered a wise or stupid move, my back hadn't bothered me too much during the day, and I decided to shuffle my training schedule a bit and take my dissappointment of poor/lack of training over since thursday out on a threshold session. Trying to decide how far to push I decided on 10mi total (to include warmup and cooldown), which meant somewhere near 7mi at threshold pace.
Target threshold pace = 5:30/mi,
Session Outcome:
2mi warmup @ 7:13/mi, 120bpm
10k @ 5:23/mi, avg 167bpm, max 180bpm (33:23 - NEW unofficial 10K PB BY 9secs!!!!)
1.87mi cool down @ 7:18/mi, 150bpm.
Bit of a shock to be honest - bloody chuffed to bits though with that! 
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Training Session
Tuesday 12th October 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 - Easy 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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32m 39s
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Distance
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4.43 Miles
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Made it a little shorter than normal to try and ease back into things without doing my back any damage. I was very aware of my back, though it didn't seem to cause any pain or get worse as the run progressed, so a positive result I think!?
Legs felt like they could've ran at world record pace - if only the rest of the body felt the same! fingers crossed they still feel this good @ Birmingham!
7:23/mi, 119bpm
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Training Session
Monday 11th October 2010, 16:51
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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 - 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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00m 13s
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Distance
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0.03 Miles
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Didn't even make it to the end of the drive before throwing the towel in - could feel it agitating my back so took an extra rest day.
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Saturday 9th October 2010
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Race
Saturday 9th October 2010, 13:45
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How I Felt
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Bad
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Weather
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Windy
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Surface
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Cross Country
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Duration
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31m 47s
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Distance
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9 KM (Approx)
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Gloucester XC League Race 1 - 7th Place
Started and felt strong but back really struggled with all the jarring on the uneven terrain so I eased off. Frustrating as legs felt they had a lot more to give and I could've been a good minute quicker if I'd pushed myself and had no niggles.
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Training Session
Saturday 9th October 2010, 13:00
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How I Felt
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Bad
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Weather
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Windy
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Type Of Session
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Running - Easy Run
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Route
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Asics GT2130 Blue (new)
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Surface
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Cross Country
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Duration
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11m 00s
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Distance
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1.5 Miles (Approx)
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Warm up for XC race... took Friday off due to bad back and it wasn't feeling much better today, though warm up helped a little.
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Thursday 7th October 2010
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Training Session
Thursday 7th October 2010, 18:03
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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 - Hill Work
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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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Mixed
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Duration
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47m 49s
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Distance
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5.76 Miles
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Hills with the club - about 9 hard reps with jog back down the hill recoveries (+warm up & cool down).
Felt great! Amazing considering how slow I felt this morning.
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Training Session
Thursday 7th October 2010, 06:00
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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 - Recovery 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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46m 00s
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Distance
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5.53 Miles
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This really was a true recovery run - was a mission to convince myself to get up and head out, but I did it. I literally just freewheeled the whole way round though, zero effort, just one foot infront of the other expending as little energy as possible. Legs actually felt okay in terms of no major stiffness/soreness, they just weren't capable of producing any force  Probably one of my slowest ever runs, but I did the miles - so happy days! 
8:19/mi, 119bpm
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Training Session
Wednesday 6th October 2010, 16:04
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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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Asics Gel Kayano 16
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Surface
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Road
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Duration
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46m 37s
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Distance
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6.4 Miles
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Really struggled tonight... just felt so tired and energyless - even contemplated walking a few times.  Fingers crossed I'll be feeling a bit better tomorrow... thinking I'll give 'hills' a go.
7:17/mi, 127bpm
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Training Session
Wednesday 6th October 2010, 05:04
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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 GT2150
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Surface
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Road
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Duration
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34m 49s
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Distance
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4.43 Miles
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Got bloody soaked! Felt heavy legged, tired and very slow after yesterdays session... hey ho, to be expected I suppose!
7:51/mi, 128bpm
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Training Session
Tuesday 5th October 2010, 16:14
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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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Mizuno Wave Musha2
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Surface
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Road
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Duration
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1h 46m 48s
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Distance
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17.06 Miles
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6:16/mi... and one sore big toe.
Session Target:
2mi Warmup
4mi @ 5:32/mi, 1mi Easy
3mi @ 5:32/mi, 0.75mi Easy
2mi @ 5:32/mi, 0.5mi Easy
1mi @ 5:32/mi,
2mi Cool Down
Session Outcome:
2mi @ 7:00/mi
4mi @ 5:33/mi - VERY happy with this... strong headwind in first mile put me down on pace, but more importantly less than 1month ago I ran 5:37/mi for this section on exactly the same session.
1mi @ 7:02/mi
3mi @ 5:36/mi - Tough section as there's lots of climbing/undulations involved. Again, very happy though as I only managed 5:47/mi on this exact same section on Sept 14th.
0.75mi @ 7:38/mi (short 10-20sec walk at start)
2mi @ 5:28/mi - Vs 5:33/mi on 14th Sept... very happy and felt strong.
0.5mi @ 7:42/mi (again, short walk at start)
1mi @ 5:31 - Helped massively being able to see the road this time!
2.82mi Cool Down Jog.
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Training Session
Tuesday 5th October 2010, 05:10
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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 (Yellow)
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Surface
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Road
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Duration
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41m 47s
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Distance
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5.54 Miles
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7:33/mi, 132bpm.
Got to bed at quite a reasonable time, but really don't feel very rested 
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Training Session
Monday 4th October 2010, 16:46
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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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Nike Lunarglide
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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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6.4 Miles
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Easy run... legs felt quite fresh though not especially quick. Thinking of doing a tempo session tomorrow night.
6:45/mi, 136bpm
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Training Session
Sunday 3rd October 2010, 10:10
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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 - 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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04m 32s
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Distance
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0.37 Miles
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Cool Down
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Race
Sunday 3rd October 2010, 09:30
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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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Surface
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Cross Country
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Duration
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29m 40s
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Distance
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5.05 Miles
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Hatton Multi Terrain 5mi
1st Place, kicked on from 3mi and really had to work hard to maintain a lead, legs feeling a little heavy but lungs struggling to keep up with the demands... bloody great fun though in the mud and puddles.
5:53/mi
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Training Session
Sunday 3rd October 2010, 09:15
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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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New Balance 840
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Surface
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Cross Country
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Duration
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05m 53s
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Distance
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0.71 Miles
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Warm up
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Training Session
Saturday 2nd October 2010, 15:29
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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
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Surface
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Road
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Duration
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45m 15s
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Distance
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6.43 Miles
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7:02/mi, 137bpm
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Thursday 30th September 2010
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