West Suffolk Athletics Track Bury St Edmunds

6.15pm 7.50 miles in 55 mins 8 seconds
Week to date mileage 15 miles
Month to date mileage 99
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1297
Lifetime 10890

Another track session with the Saint Edmund Pacers. I am continuing to try and run with my leg injury. The Garmin device indicates my average speed for this sesion matched Monday's session identically at being 7.21 seconds per mile.

West Suffolk Athletics Track Bury St Edmunds

6.15pm 7.12 miles in 52 mins 36 seconds
Week to date mileage 7 miles
Month to date mileage 92
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1289
Lifetime 10882

A club run as I haven't been blogging on a regular basis since being injured I no longer recall the session . The Garmin device is proving useful capturing loads of information but most usefully distance covered. There is also data on calories used, average speed , maximum speed and a breakdown of time spent running at different speeds split into ten zones. The zones can be set to your own profile and I have zones from 1 walk through to 10 which is maximum speed. Zone 8 is for fast intervals which is where I spent most of my time during this run.

Newmarket Road Bury St Edmunds

8.15am 4 miles in 32 mins 45 seconds
Week to date mileage 13 miles
Month to date mileage 85
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1282
Lifetime 10875

A forgettable run as I thought more about my injury then anything else. However wore my new running shoes a pair of Asics Gel Cumulus from Do Running who provide excellent quick service and a free technical t shirt with orders.


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Now playing: The Vibrators - Whips and Furs
via FoxyTunes

Newmarket Road Bury St Edmunds

1.15pm 2.61 miles in 23 mins 3 seconds
Week to date mileage 9 miles
Month to date mileage 81
Average weekly rate 29.9 miles
Average monthly rate 130
Year to date 1278
Lifetime 10871

A very cautious run to test my leg which I quickly gave up after a couple of miles with a nagging pain.

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Now playing: Dead Kennedys - Holiday in Cambodia
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 6.72 miles in 52 mins 43 seconds
Week to date mileage 6.72 miles
Month to date mileage 78
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1276
Lifetime 10869

Another track session however my leg feels worse still so I am going to have to rest a few days and see what difference this makes.

Frustration!

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Now playing: The Saints - (I'm) Stranded
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Fornham Suffolk Circular Run

8.15pm 7.1 miles in 58 mins 15 seconds
Week to date mileage 27 miles
Month to date mileage 71
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1269
Lifetime 10862

I am persisting with the running despite the injury. I am keen to re measure all the course I usually run to see how accurate my guesses have been on the distance now I have my garmin Forerunner 205 device.

On this course I wasn't far out it being 7.1 miles according to the watch compared to 7.2 on Mapmyrun and my original guess of 7.5 miles.

1. 2007 4th Aug 59.20
   
2. 2007 17th June 57.48
   
3. 2007 2nd June 59.00
4. 2007 28th May 57.19
5. 2007 12th May 58.29
6. 2007 18th March 57.54
7. 2007 12th March 56.40
8. 2007 10th March 59.25
9. 2007 1st Jan 58.26
10. 2006 23rd Dec 57.59
11. 2006 16th Dec 58.48
12. 2006 16th Nov 59.56
13. 2006 26th Aug 58.01
14. 2006 6th Aug 57.20
    
15. 2006 26th July 57.29
16. 09.07.06 58.44
17. 24.06.06 57.24
18. 03.06.06 59.17
19. 13.05.06 58.20
20. 6.05.06 57.03
21. 25.04.06 57.02
22. 18.05.06 56.51
23. 11.02.06 59.25
24. 14.01.06 1.0.05
25. 17.12.05 59.29
26. 29.10.05 59.52
27. 03.10.05 1.0.19
28. 11.09.05 1.0.14
29. 28.08.05 57.42
30. 19.08.05 59.36
31. 22.07.05 58.24
32. 10.07.05 59.48
33. 01.07.05 59.42
34. 23.06.05 1.4.0
35. 18.06.05 1.2.18
36. 29.05.05 1.0.26
37. 23.05.05 59.38
38. 5.4.05 1.2.41
39. 1.4.05 1.0.26
40. 19.3.05 59.0
41. 12.3.05 1.0.43
42. 5.3.05 1.2.16
43. 26.2.05 1.2.16
44. 6.2.05 1.1.23
45. 28.1.05 1.1.2.
46. 16.1.05 1.1.14
47. 8.1.05 1.3.19
48. 29.12.04 1.0.11
49. 24.12.04 1.1.26
50. 20.12.04 1.1.31
51. 3.12.04 1.1.13
52. 30.11.04 1.1.18
53. 11.11.04 1.0.32
54. 2.10.04 1.0.40
55. 24.09.04 59.50
    
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    Now playing: Dandy Livingstone - Rudy a Message to You
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Fairy Lake at Ickworth Park Suffolk

11.15pm 7.8 miles in 1 hr 14 mins 22 seconds
Week to date mileage 20 miles
Month to date mileage 64
Average weekly rate 30.4 miles
Average monthly rate 132
Year to date 1262
Lifetime 10855

What should have been a long run on my birthday turned out to be a very slow frustrating run as I struggled with my new injury. It is hard to run when you can feel a dull ache in your leg and are not sure whether further runs are causing more damage.

Frustration really as this time of year along with Spring are the best time for running the weather being wonderful. Also conscious of the clock change and the dark evenings so running in the daylight is precious valuable time.

Still I persisted and ran out to Ickworth park and as far as the Fairy Lake. I passed on the lovely soft pathway two sheep which has broken out of their field in search of better grazing, I slowed to a walk to pass them without scaring them too much. From whence they had come I am not sure as I couldn't see the rest of their flock.


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Now playing: LCD Soundsystem - Tribulations
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 7.64 miles in 54 mins 52 seconds
Week to date mileage 12 miles
Month to date mileage 57
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 1254
Lifetime 10847

Another visit to the west Suffolk Athletics track. Whilst my cold is much better tonight I felt a strain in my leg running from the lower stomach , groin and back/side of the leg. Basically it feels like I have been kicked in the balls and there is a slight pull when I run.

I ran the session hoping it might pass but it didn't and was in the mind as I ran.

I also finally got one of those Garmin Forerunner 205 devices but apart from wearing it haven't really been able to think much about it as my focus is on the possible injury. I bought it from a website called blokesstuff.com for £98 which is the cheapest I could find in the UK and they delivered next day free of charge.

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Now playing: Patti Smith - Peaceable Kingdom
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West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm 4.6 miles in 34 mins 17 seconds
Week to date mileage 4.6 miles
Month to date mileage 49
Average weekly rate 30.3 miles
Average monthly rate 132
Year to date 12346
Lifetime 10839

My running has suffered as I Have succumbed to a heavy cold and a sore throat recently. Tonight still not fully recovered I ventured to th track hoping a run might just clear me out a bit (pleasant I now but a run does this for you some times it comes with having to breathe rather hard and having your mouth slightly open in a permanent grimace or smile as you swallow up any flies or gnats in the general vicinity _ perhaps I have got blue tongue!) but it didn't really and I admitted defeat half way through the session and returned home.

I did 2 90's , 2 75's , 2 60's 2 75's and 2 more 90's for 1 set.


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Now playing: Snow Patrol - Run
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Box People of Bury St Edmunds

I fear the Box People are no more but here is one of their video escapades in the centre of Bury St Edmunds.

West Suffolk Athletics Track Bury St Edmunds Suffolk

6.15pm miles in 1hr 23 mins 36 seconds
Week to date mileage 38 miles
Month to date mileage 38
Average weekly rate 30.9 miles
Average monthly rate 134
Year to date 1235
Lifetime 10828

Lots of short fast stuff tonight at the track tonight

3 sets of 8, then 7 then 6 - 75 second efforts at 5k pace.

With a bit of a niggle in my knee I switched to grass for the final set which seemed to work for me.

Sicklesmere Suffolk

8.15am 10 miles in 1hr 23 mins 36 seconds
Week to date mileage 38 miles
Month to date mileage 38
Average weekly rate 30.9 miles
Average monthly rate 134
Year to date 1235
Lifetime 10828

30.6.2007 1 hr 22.35
10.9.2005 1hr 22. 11
15.4.2005 1 hr 24.06
15.1.2005 1 hr 25.36
2.9.2004 1 hr 27.35

Course: From town centre through the water meadows and out onto the A134 road to Sudbury. There is a good pathway for about 3 miles although it is besides an A road so this does mean plenty of traffic. When the pathway finishes return by the same route. This is around the village sign to Lt Whelnetham.

Set off slowly today and ran outward leg in 42.30 but returned in a much better time of 41.06 . The outward leg includes two good downhill sections early in the run so on the return the finish of the run is up hill which makes my time for the 2nd leg even better.

Adkins Wood Ickworth Park Suffolk Circular Run

8.15am 9 miles in 1hr 13 mins 44 seconds
Week to date mileage 28 miles
Month to date mileage 28
Average weekly rate 30.7 miles
Average monthly rate 134
Year to date 1225
Lifetime 10818

Adkins Wood is a lake and woodland run around Ickworth Park. Deer culling is in progress but thankfully no sign of this today. East Anglia seems to have a high population of deer compared to the rest of the country if the no of road accidents is anything to go by or maybe the driving leaves a lot to be desired in these parts.

On a damp morning the Fairy Lake and the Canal Lake were shrouded in mist. The pontoon bridge between them has been pulled up and stacked in broken sections. I had noted that the boards had become unstable in previous runs to the point of being uncertain whether you were going to put your foot straight through. Instead the ground is a bit damp in this wet area of undergrowth and tree cover next to a stream between the two lakes.

West Suffolk Athletics Track Session Bury St Edmunds

6.15pm 7 miles in 58 mins 36 seconds
Week to date mileage 12 miles
Month to date mileage 12
Average weekly rate 30.7 miles
Average monthly rate 133
Year to date 1209
Lifetime 10802

My memory is a sieve and I can't remember what we did last week in the way of an interval session at the track , this comes of getting way behind on blogging and a lack of time generally. I think we did some 2.30 splits but then again........

Bury St Edmunds Town Centre

5.30pm 5 miles in 42 mins 18 seconds
Week to date mileage 5 miles
Month to date mileage 5
Average weekly rate 30.6 miles
Average monthly rate 133
Year to date 1202
Lifetime 10795

After Sunday's Felixstowe Half marathon I gave the Monday track session a miss in preference to an easy run tonight.