#OperationGetSexy - Gareth's log
- Thread starter gazareth
- Start date
Training run
3.86 miles in 33:11 (8:34 mins/mile)
Splits: 8:21, 8:42, 8:40
Last 0.86 @ 8:36 pace
Avg HR 170, max 179
This was supposed to be 4 miles @ tempo (8:20). I didn't have any clean undershorts today so I ran in boxers + running shorts - this proved to be a mistake as I got some bad chafing from around 1.6 miles. I'm pretty sure I could have gone faster if I wasn't in such discomfort! I was able to focus on good form throughout - I was trying to stay upright, chest proud and head not leaning forward, with a relaxed stride pattern.
One more long run on Wednesday, then I'll do a mini-taper - the 10K is in two weeks today.
3.86 miles in 33:11 (8:34 mins/mile)
Splits: 8:21, 8:42, 8:40
Last 0.86 @ 8:36 pace
Avg HR 170, max 179
This was supposed to be 4 miles @ tempo (8:20). I didn't have any clean undershorts today so I ran in boxers + running shorts - this proved to be a mistake as I got some bad chafing from around 1.6 miles. I'm pretty sure I could have gone faster if I wasn't in such discomfort! I was able to focus on good form throughout - I was trying to stay upright, chest proud and head not leaning forward, with a relaxed stride pattern.
One more long run on Wednesday, then I'll do a mini-taper - the 10K is in two weeks today.
Training run - last long run before Town & Gown 10K
6.5 miles in 1:01:06 (9:23 mins/mile)
Avg HR 172, max 184
Got the miles in but it felt a bit sloppy. I was really tired by the end and had to talk myself out of stopping at the 6 mile mark.
6.5 miles in 1:01:06 (9:23 mins/mile)
Avg HR 172, max 184
Got the miles in but it felt a bit sloppy. I was really tired by the end and had to talk myself out of stopping at the 6 mile mark.
Post-rugby tour, peri-manflu recovery run
2.55 miles in 24:28 (9:35 mins/mile)
Avg HR 168, max 177
Tried to keep it easy and relaxed but it was still a little hard. I couldn't have run much faster, that's for sure. But still, after a week off and a weekend of the worst possible diet/drink, this was a necessary run. With the 10K on Sunday, I'm trying to decide whether I should leave it there for training or fit in a faster 2 mile run tomorrow or Friday.
I will resume lifting next week...
2.55 miles in 24:28 (9:35 mins/mile)
Avg HR 168, max 177
Tried to keep it easy and relaxed but it was still a little hard. I couldn't have run much faster, that's for sure. But still, after a week off and a weekend of the worst possible diet/drink, this was a necessary run. With the 10K on Sunday, I'm trying to decide whether I should leave it there for training or fit in a faster 2 mile run tomorrow or Friday.
I will resume lifting next week...
Training run - race pace
2.02 miles in 16:31 (8:11 mins/mile)
Splits: 8:08, 8:13
Avg HR 176, max 186
That's my final run before the Oxford Town & Gown 10K on Sunday. My aim is to go sub-52 minutes, which would require a pace of 8:22 or faster for 6.2 miles. I think I can do it, but it's going to hurt.
2.02 miles in 16:31 (8:11 mins/mile)
Splits: 8:08, 8:13
Avg HR 176, max 186
That's my final run before the Oxford Town & Gown 10K on Sunday. My aim is to go sub-52 minutes, which would require a pace of 8:22 or faster for 6.2 miles. I think I can do it, but it's going to hurt.
Oxford Town & Gown 10K 2015
Chip time 53:58
Mile splits:
8:21
8:35
8:30
8:40
9:08
9:11
Avg HR 180, max HR 202 (!)
So, a 10K PB (eight years on from my last one, and I've taken 39 seconds off my time), but I missed my goal by two minutes. I started well and felt great for the first 5-6km, even though I knew I was off the pace by about 20 seconds at the half-way point. I really started to tank around 6-7km and the whole stretch from 7-9.5km was pretty painful and slow. I found a burst of energy to run the last 600m pretty hard, including a flat-out sprint finish - I'm glad I did this and managed to get sub-54 at least.
I'm disappointed to miss my goal but still fairly pleased given that I've been ill this week. On reflection, I think I needed to spend more time doing tempo training - the furthest I've run at my target pace is 5K (all my quicker ~4 mile runs were slightly slower than target), so that's something to work on for next time.
Chip time 53:58
Mile splits:
8:21
8:35
8:30
8:40
9:08
9:11
Avg HR 180, max HR 202 (!)
So, a 10K PB (eight years on from my last one, and I've taken 39 seconds off my time), but I missed my goal by two minutes. I started well and felt great for the first 5-6km, even though I knew I was off the pace by about 20 seconds at the half-way point. I really started to tank around 6-7km and the whole stretch from 7-9.5km was pretty painful and slow. I found a burst of energy to run the last 600m pretty hard, including a flat-out sprint finish - I'm glad I did this and managed to get sub-54 at least.
I'm disappointed to miss my goal but still fairly pleased given that I've been ill this week. On reflection, I think I needed to spend more time doing tempo training - the furthest I've run at my target pace is 5K (all my quicker ~4 mile runs were slightly slower than target), so that's something to work on for next time.
We went on holiday to the Lakes for a week in mid-May and then we went to NYC for a long weekend (Weds-Sun) as I had to go to a conference. So, between the 10K race and today, my only proper exercise was a 3 mile run in Central Park. We did a lot of walking in the Lakes (32 miles in total) and a fair bit in NYC, so I mitigated my **** dietary choices somewhat!
I now have 18 weeks until the Oxford Half Marathon, so I need to get back into my running training to build towards that. My weight loss has also stalled over the six weeks or so, so I need to get my diet back in order and start lifting again.
Training run - Thurs 28th May - Central Park, NY
3 miles in 28:22 (9:24 mins/mile)
Avg HR 173
Training run - Sat 6th June
2.5 miles in 22:52 (8:56 mins/mile)
Avg HR 170
I now have 18 weeks until the Oxford Half Marathon, so I need to get back into my running training to build towards that. My weight loss has also stalled over the six weeks or so, so I need to get my diet back in order and start lifting again.
Training run - Thurs 28th May - Central Park, NY
3 miles in 28:22 (9:24 mins/mile)
Avg HR 173
Training run - Sat 6th June
2.5 miles in 22:52 (8:56 mins/mile)
Avg HR 170