After a hectic couple of days work I was really wanting to run tonight. However today was so busy that apart from cereal for breakfast I hadn't eaten all day and I was tired. So arriving home I had a banana got changed into shorts and a t shirt the weather being superb and headed out.
I reasoned with myself that I would feel better for the run and I could always cut the distance if I felt realy tired. As it turned out I did a circular route in Bury St Edmunds along Horringer School /Hospital /Cullum rd / Newmarket rd .
My mile splits were 8.25,8.07,8.26,8.46,8.40 making for a total of 42.25 for 5 miles an average pace of 8.29 miles. This was my quickest time over this route since the 8th of May 2009 when I ran 42.01. Its a funny old world when you are feeling tired and you run well without trying and expect the opposite! I guess not running for a couple of days acted a bit like a taper before a race so I ad more energy. Plus the weather is wonderful at the moment not too warm but dry, sunny and no wind.
Showing posts with label Five Miles. Show all posts
Showing posts with label Five Miles. Show all posts
Thursday, April 08, 2010
Saturday, February 06, 2010
Day 34 of Half Marathon Training
Deja Vu - my Runners World SMART Coach schedule called for another 5 mile run at a 9.15 pace. The weather was very misty but it soon cleared.My garmin didn't seem to cope with the misty weather and as a result I have no time for my run but I think it was around 9 minute miles for a 45 minute run.
I have 29 miles in the bag for the week and the long run tomorrow to finish week 5 of my training programme.
Friday, February 05, 2010
Day 33 of Half Marathon Training
My Runners World SMART Coach schedule called for another 5 mile run at a 9.15 pace. The weather was very good dry sunny and mild. I still wore tracksters and a sweat shirt but no second layer, gloves or hat were required to day.
My run took me through the centre of Bury St Edmunds. I listened to an audio book on this run which I downloaded from Podiobooks.com. Whats good about Podiobooks is that they are entirely free and you can subscribe via ITunes to serialised episodes as they are released.
The authors are unknown to me so you take a chance on the quality but you will soon tell if it is any good and if not cancel your subscription to a book and switch to something else.
I am listening to Dreaming of Deliverance which is entertaining and I have taken a chance on because of the cover. I am onto about chapter 8 and the main character is a runner but this isn't a storey about running at least not so far.
The promo blurb for the book is as follows
“Five years ago when Lindsay Paulson, a naive college student and talented distance runner, was 18, she was convicted of drug smuggling. Now, halfway through a 10-year prison sentence, she begins having what seem to be dreams, in which she leaves her cell in the night and visits another reality called Trae. Dreaming of Deliverance tells of Lindsay’s experiences both in Trae, where she finds herself among people enslaved by terrifying creatures, and in prison where she tries to make sense of what’s happening in her sleep: Is she actually escaping from prison somehow or is she losing her mind?”
I completed my 5 miles in 43.34 doing mile splits of 8.22,8.35,8.57,8.39 and 8.59
My run took me through the centre of Bury St Edmunds. I listened to an audio book on this run which I downloaded from Podiobooks.com. Whats good about Podiobooks is that they are entirely free and you can subscribe via ITunes to serialised episodes as they are released.
I am listening to Dreaming of Deliverance which is entertaining and I have taken a chance on because of the cover. I am onto about chapter 8 and the main character is a runner but this isn't a storey about running at least not so far.
The promo blurb for the book is as follows
“Five years ago when Lindsay Paulson, a naive college student and talented distance runner, was 18, she was convicted of drug smuggling. Now, halfway through a 10-year prison sentence, she begins having what seem to be dreams, in which she leaves her cell in the night and visits another reality called Trae. Dreaming of Deliverance tells of Lindsay’s experiences both in Trae, where she finds herself among people enslaved by terrifying creatures, and in prison where she tries to make sense of what’s happening in her sleep: Is she actually escaping from prison somehow or is she losing her mind?”
I completed my 5 miles in 43.34 doing mile splits of 8.22,8.35,8.57,8.39 and 8.59
Thursday, February 04, 2010
Running Log - Parrott Predictor
For the 1st time in the five weeks of my half marathon training programme I ran on a Thursday. Usually this is a rest day for me and had been something to look forward to after running 5 days a week.
I am now at the stage of this training programme where there is no rest rest for the wicked, well there is one day on a Tuesday but I am now in to 6 days a week training. This is something I haven't done I doubt for years.
Tonight it was dark as I set out on an easy 5 miles at 9.15 pace. My Garmin Forerunner 205 recorded splits of 8.59,8.33,8.44,9, and 8.51 for a total of 44.10
Almost hidden away in my Dead Runners Society excel running log is something known as the Parrott Predictor. I have used the software written by David Hays as detailed here. for many years as it is easy to use and is totally free. There may be other more up to date training logs out there but I haven't really searched for them. The David Hays running log is simple to use and can be downloaded and opened by any user with a version of Microsoft excel 97 or later.
You log your data on one page but there are about 17 tabs which all interrelate and take the data you have entered to provide you with alll many of statistics and graphs on performance.
The parrot predictor named after George Parrott of the Dead Runners Society attempts to give a rough estimate of the amount of time it would take you to run a marathon, based on the distances and times of running workouts that a person has recorded for the week.
If a person hasn't recorded enough running for the week, the predictor will simply read "sub 26.2 Mi week" (or "sub 42 km week" if recorded in metric) and no estimated pace will be shown.
My parrott predictions for the marathon show
Jan 11th 3.53.07
Jan 18th 3.50.36
Jan 25th 3.49.50
I am not training for the marathon but I do think it is a good indicator that my training is going in the right direction
I am now at the stage of this training programme where there is no rest rest for the wicked, well there is one day on a Tuesday but I am now in to 6 days a week training. This is something I haven't done I doubt for years.
Tonight it was dark as I set out on an easy 5 miles at 9.15 pace. My Garmin Forerunner 205 recorded splits of 8.59,8.33,8.44,9, and 8.51 for a total of 44.10
Almost hidden away in my Dead Runners Society excel running log is something known as the Parrott Predictor. I have used the software written by David Hays as detailed here. for many years as it is easy to use and is totally free. There may be other more up to date training logs out there but I haven't really searched for them. The David Hays running log is simple to use and can be downloaded and opened by any user with a version of Microsoft excel 97 or later.
You log your data on one page but there are about 17 tabs which all interrelate and take the data you have entered to provide you with alll many of statistics and graphs on performance.
The parrot predictor named after George Parrott of the Dead Runners Society attempts to give a rough estimate of the amount of time it would take you to run a marathon, based on the distances and times of running workouts that a person has recorded for the week.
If a person hasn't recorded enough running for the week, the predictor will simply read "sub 26.2 Mi week" (or "sub 42 km week" if recorded in metric) and no estimated pace will be shown.
My parrott predictions for the marathon show
Jan 11th 3.53.07
Jan 18th 3.50.36
Jan 25th 3.49.50
I am not training for the marathon but I do think it is a good indicator that my training is going in the right direction
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