On the seventh day I ran seven miles

Day 7 of Janathon was a wet one. Steady drizzle led me to delay running until mid day when the rain had ceased. I had decided yesterday and prepared mentally to run a longer distance today after successively shorter runs during Janathon. So the seventh day of Janathon called for 7 miles though I won't be carrying this on for the rest of the month and running 31 miles on the 31st Of January.

Physically I felt fine and I was happy with my mile splits up until 6 miles when I really slowed for the final mile 8.27,8.43,9.02,8.59,9.02,9.17 and 10.15. The last mile includes a couple of hills but even so I was gritting my teeth to keep going and complete. This just goes to show my level of fitness and stamina as I am currently not doing any long runs this 7 miler being the longest.

An hour on the road around the villages of Fornham in Suffolk gave me time to catch up on a few podcasts from Running from the Reaper. Unfortunately after 4 years of podcasting he has decided to hang up his microphone. As an Itunes subscriber to his podcast over several years I will miss his running updates from down by the canal. However with the amount of time involved in doing a podcast I can understand his reasoning but a big thank you to Nigel it kept me entertained on a many run. It is a pity there are only a few UK based running podcasts.

Keane at the beginning of his reign

Also on my mind today was the sporting news one of success and the other of failure. The good news was the success of the England cricket team in wrapping up the test series 3-1. The domination that Australia has had in world cricket for many years  has hit a blip whether that is temporary time will tell.  Until England meet India and South Africa it is hard to tell how good a team England have.

The other side of the coin was the announcement from Portman Road that Roy Keane had been sacked as manager of Ipswich Town. As a season ticket holder I have watched the last 2 seasons of  poor football under Keane and backed him all the way. However the final straw for me was the embarrassing defeat against Norwich which wasn't acceptable and from then on I have wanted Keane to leave.

There were very few highlights I could pick out of the reign of Keane but perhaps the most bizarre was the recent game against Leicester a 3-0 victory played on a snow field! For me his failure to appoint an assistant manger to help support him was his biggest mistake along with his transfer dealings, the worst being the sale of the talented Jordan Rhodes.  So a sorry day for Ipswich Town and our next 2 games couldn't be much harder Chelsea away and Arsenal at home.

So seven days of running Janathon and my totals are this

Day 1 - 5 miles
Day 2 - 5 miles
Day 3 - 4 miles
Day 4 - 4 miles
Day 5 - 3 miles
Day 6 - 2.52 miles
Day 7 - 7 miles


Total 30.52 miles


More good news today was when I jumped on the scales and found I have lost a kilo ( 2lbs) . The Christmas excess has been burned off that is the power of Janathon !

5th Annual World Wide Festival of Races from Bury St Edmunds Suffolk

This morning I ventured out to run the 5th Annual World Wide Festival of Races. This was a race with a difference it being a virtual race and I merely went out of my front door to take part.

Although I was the only one taking part I was also aware that all over the world this week end I was joined by 742 other entrants from 42 different countries.

I had chosen to do the Zen Run 10k named after Adam Tinkoff who is better known as the Zen Runner. Anyone who listens to running podcasts will be well aware of the many podcasts that Adam has produced over the years including Shock of the News and Hear Zen Run.

I am still building up my base mileage after a long period of injury and whilst I am running pain free I have found in my training that I am generally running a minute a mile slower. This is largely due I think to having put on 14lbs or a stone in weight over the 3-4 months of inactivity. I have also been training according to my heart rate since I returned to training in a bid to listen to my body and so reduce the risk of  further injury.

I have built my mileage back up to around 25 miles a week but I certainly don't feel I have much stamina at the moment though I put in my first 10 miler recently. It is going to be a long slow road over the winter to regain full fitness but the first step is the hardest.

As for this morning I haven't been training very much at all at a heart rate zone above 151bpm which using the Adidas Micoach is yellow zone running. This is the anaerobic threshold where you feel the "burn" and is  hard paced running. All of my running recently has been at the more easy green and blue zone pace and my average heart rate for my running in September was 140bpm.

The weather was very good,warm and sunny with little wind as I set out on a circular run around the villages of Fornham.  I was happy with my time for this run which was 54.10 for the 6.2 miles which is an 8.45 pace. My heart rate averaged 150 . It was probably my slowest ever 10k and was slower than my normal training pace prior to injury back in April. I ran the Stowmarket Half in March at an 8.15 pace for a 1hr 48 min time and the Breckland 10k in 47.19 last year so it shows just how much my fitness and pace has declined!

Nethertheless the positives are that I ran a race (only my 2nd of the year) and after so much time injured I wasn't sure that I would run again. I can eat in to that time making some progress over the winter. I shall stick to something like a half marathon training programme to build stamina over the winter. I plan to build into this training some regular runs at the mile , 5k and 10k to test my fitness and progress.

Bury St Edmunds Circular Run -Horringer School /Hospital /Cullum rd /Newmarket rd

Given a choice I always prefer to run early in the morning. I am a morning person by nature and I like to fit my runs in soon after I wake. I don't eat before I run I just have a coffee before I hit the road.

The great thing about this is you can get in your run often whilst the rest of the family are still asleep.  Running out on the roads or trails is also better early in the morning as you encounter less people,less traffic and less dogs.

Running first thing early in the morning means for me there is no conflict. By this I mean that later in the day there are often more choices; more places I have to be;meals at lunch and evening time and the problem of not running for 2-3 hours afterwards. For me this all adds up to more temptation not to run.

However today it was 5pm before I got out of the house for a run. This morning there was a large car boot sale to attend to at 8am so no run. After returning from this I then felt the need for breakfast and not running. Mid day it was warm and sunny and I tend to avoid this part of the day to run so 5pm was when I got out of the door.

After a large pizza I still noticed this when I ran and it took me a while to get in to my stride. I tend to know early in a run how it it is going to go whether it is going to be a stormer full of energy running like the wind,  an OK run but not a lot of extra push or a tired going through the motions kind of run.

Today was an OK run . I did 8.11,8.39,8.43,8.17,8.25,8.29 and 8.24 for a total of 59.12 for 7 miles.

Fornham Suffolk Circular Run

Lunch time today I did a seven mile circular run over a regular route. It always provides me with a bit of a benchmark of where my training is at.

Running out of Bury St Edmunds I visit the 3 villages of Fornham - St Martin St Genevieve and All Saints before returning home. The outward mile provides a couple of downhill sections but what goes down must come up and I climb the hills in the final mile.

Most of the rest of the course is pretty flat. Today my mile splits showed the following 8.01,8.09,8.26,8.21,8.24,8.34 and 9.05. This shows how poor I am at climbing hills. I have done no hill training in my half marathon training preferring just to build up my base mileage and core strength from the press ups programme.  Obviously if there are many hills in the up coming half marathon this is going to slow me down.

My time for today was 59.03 my best over this course this year and first time under an hour this year . The last time I ran quicker was the 10th June when I did 57.33 so again a long way to go to get back my fitness but I am heading in the right direction now.


This short video of the centre of Fornham All Saints is mainly of the church.  The church has been restored over the years but is mainly 13th century.

As you can tell from the video it was a fairly breezy day but mild and I again ran with just shorts and a technical t shirt


 

Seven Mile Circular Run Fornham Suffolk

After yesterdays 13 miles I was a little tired and I had to talk to myself at least twice before I decided I was running. Half the battle I decided was to get changed into my running gear but I have been beaten before at this stage and not then gone out of the door.  However I convinced my self to go as I know I definitely cannot run tomorrrow night as I am at the football.

This convinced me along with the thought that I would run slow around the villages in Fornham Suffolk. The weather continues to be dry and cool and tonight there was a breeze and I wore hat and gloves.

Although I was feeling a little tired my time for the 7 miles was actually the quickest this year. I did 1hr and 36 seconds for the Fornham Circular Run for an average of 8.39 miles. None of my miles was particularly quick the fastest being an 8.23 and the slowest 9. That seems to be the biggest difference between previous runs over this route as I have tended previously to slow on 1-2 miles and run a 9.20 or 9.30 miles.  My time today was a full 2 minutes quicker than when I ran this route on Jan 25th and nearly a minute quicker than on 22 Feb.

 What I take from this is that slowly both the longer runs and the tempo runs are beginning to pay off and I am seeing some small improvements in my times.

For Music Monday my offering this week is a song that is guranteed to make you run a minute a mile faster ! The legendary one and only Ramones - I don't wanna grow up

First Run for a week!

I lost a week's training following a heavy cold but eventually felt well enough to venture out this morning for a run.

I missed the 10k race at Bungay it just came too soon . I had full intentions of running it and I took tablets to try and clear my head but the weather was awful cold rain and sleet. I just felt too weak to do a race feeling lousy and in bad weather.A pity really seeing as I had entered in advance and paid for it.

This morning I had a renewed determination to get out and run regardless, just as well as snow returned to day. It snowed for the hour of my run but generally I had no problems with slipping my Asics coping well.

Half way through the run a bus made no attempt to avoid a big slushy puddle and I got mushed from head to toe. I turned and swore but I was just happy to be back running and laughed it off , inconsiderate drivers are part of the running survival experience along with extreme temperatures snow , wind and heat.

A week out of training and I was a little stiff my left leg felt a bit tight but generally I was ok and completed the 7 miles in 1hr 1min 33 secs. I followed a regular route around the villages of Fornham.

How does the week with a cold affect my training programme for the half marathon? Week 8 of the Runners World SMART Coach plan calls for 6 days of running and 44 miles including a long run of 12 miles and a tempo run of 5 miles.

Whether I can just jump back in the saddle and complete all of this is open to question especially with the weather forecast being pretty lousy all week .

I am just glad to be running again and I will give it a go and see what happens.

My Music Monday offering is the Cinematics with the very apt song Break

Running whilst tired

 

My Music Monday offering is from the great Dr Feelgood  appropiate band when today I am talking about running when feeling tired!

After a long run on a Sunday I always feel a little tired when I do a seven miler on  a Monday.
I started well today but quickly felt tired after a mile or so. I think my training programme is built this way so that I get used to running on tired legs. There is a fine line between over doing the mileage to the point of feeling exhausted and risking injury and a to be expected feeling of being tired because you have run a quality long run session on a Sunday. As a result the Monday easy run requires mental strength to get out the door.

Running whilst tired is said to build mental strength and to replicate the later stages of a long race. That is what you get whilst running slightly tired a feeling that you are running the last 3 miles in the half marathon and as long as you keep going you build your confidence.



Eating and drinking between sessions becomes more important as you build up your mileageSometimes I am guilty of not drinking quite enough water I aim to have about 8 glasses a day and with regular running the dehydration can leave you a little tired and effect performance. I find I need plenty of carbohydrates and iron from pasta,rice,potatoes and bread, bananas,beans,porridge,broccoli,peanut butter,yougart and marmite - too name a few plus a reward or two which for me is a beer or some wine.

Other distractions to get through a run wehen feeling tired are to listen to music or a podcast.

Finding new routes to run will overcome some tiredness as you explore but too often I follow the same routes.

I find my form can also suffer whilst running tired and instead of running upright and landing on the mid sole and rolling onto the front foot I tend to start landing on the back of the heel and start looking downwards in front of my feet. What tends to happen then is your breathing suffers as with a poor posture and looking downwards you don't get the maximum amount of oxygen into your lungs.

It is said that as you become fitter and more committed to your training, you begin to accept higher mileage and higher levels of intensity. You also begin to accept the discomfort factor as 'par for the course'.

I think you can also watch for a sign of over training which may result in restless sleep or a cold sore neither of which I am experiencing I am sleeping very well!


Having said all of this my time for the 7 miles today was 1hr 1min and 30 seconds which was my best this year for the Fornham Suffolk Circular run, though a lot slower than my last 7 on Wednesday, the difference being that that run followed a rest day and todays run followed a 12 miler.

Fornham Suffolk - Seven Mile Circular Run

This was my 6th day in a row of running and I was pretty tired. I completed the run, the first of week 6 which actually sees me have a little respite after 5 weeks of increasing mileage. There are no quality runs at all this week by this I mean no long run and no tempo or speed work. The total mileage this week is consequently down and I hope to feel the beneficial effects of this and complete a few more push ups which have suffered over the last week as I haven't done as many.

My 7 miles today were completed in 1hr 1min and 43 seconds. It was cold breezy and we had a mixture of sleet and snow showers.

Last week I bought from Amazon a copy of Rosie Swale-Pope book and I am just a few chapters into this. Her husband died of prostate cancer and to remind people to go to doctors for check ups she decided to run around the world as by staying at home doing the weeding  in her backgarden no one would have noticed.


So in October 2003 she set off from her home in Tenby, Wales on a solo run around the World. A five year journey over 20,000 miles using 53 pairs of running shoes and storey to tell. Sheer madness yes but also very inspiring and truely a journey of a lifetime that most of us will never do or even contemplate doing.Sleeping alone in the middle of a Siberian forest with temperatures down to -60 is not everybodies cup of tea.

Seven Miles around Fornham Suffolk

I ran tired today. I felt tired before I started but still get myself out of the front door which was the biggest battle. The weather was cool,grey and damp with a hint of rain. I was back to wearing a hat and gloves for this session which was day 1 of week 4 of my Half Marathon  training.
I am following the Runners World SMART Coach training schedule which this week calls for another increase in mileage from 36 to 39 miles all told if I do it.

My shortest run now is 7 miles where as that was probably my longest distance for most of the 2nd half of 2009.

Todays 7 miles saw my do a time of 1hr 2mins 31 secs. Not quick and at a slower pace than yesterdays 11 miles but not surprising as I have 30 miles in the last 4 days.

However I again ran within the easy 9.20 pace that was called for on the schedule.

It being a Music Monday a phrase coined by Kenley at the Essence of Running  I listened to the album by the Yeah Yeah Yeahs  - It's Blitz and it being such a dull day my track of the day is Dull Life



It was also time for me to do another session on the One hundred push ups programme. After my last session I have retreated a bit and decided to do  Day 1 of week 6 again and to choose the easiest of the 3 options available.

So I did a 25, 30,20,15 and then a 40 . Wow that was hard.

Fornham Suffolk Circular Run

This morning I did a regular seven mile run around the villages of Fornham.

The weather was fairly good bright but cool.

I have returned to wearing Asics running shoes. I had a brief sojurn with Nike shoes but never again I found them to firm and grippy and constantly biting into the foot - The Nike Air Pegasus 25 were the worst running shoes I have ever had. Not that I have anything against Nike just that I won't be buying Nike ever again. I have a pair with some mileage which I won't use they just feel to firm and provide to much support.

Instead I returned to Nike and instantly comfortable were a pair of neutral Asics Gel Stratus 2. They just feel like running shoes which just leaves me to overcome injury and build up my mileage so I can start to improve my times.

However it wasn't to be today. I at least felt good with this run and didn't feel like stopping. Partly perhaps because I was running so slowly my time of 1 hr 2 mins 43 seconds was some 6 minutes slower than my best. My lap times were 8.39, 8.50,9.06, 8.58,8.42,9.19,9.05

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
    
    ----------------
    Now playing: Dandy Livingstone - Rudy a Message to You
    via FoxyTunes
    

Fornham Suffolk Circular Run

5pm 7.2 miles in 59 mins 20 secs
Week to date mileage 35 miles
Month to date mileage 21
Average weekly rate 30 miles
Average monthly rate 131
Year to date 927
Lifetime 10520

After re-measuring this course it would seem I have over estimated the distance of this course according to mapmyrun.com. Without a garmin forerunner device to track the distance I have always guessed the distance or used a car to measure some costs which follow roads.

I have always had this down as a 7.5 mile course whereas I now think it is more like 7.2. Oh well with some 50 odd runs over this distance that is about 15 miles I have over estimated. I daresay I have underestimated other courses and not always recored some runs in the past so Que sera sera.

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

Hyde Wood and Fornham Circular Run Suffolk

4.45pm 10.2 miles in 1 hr 25 mins 25 seconds

Week to date mileage 31 miles

Month to date mileage 37

Average weekly rate 30 miles

Average monthly rate 131

Year to date 815

Lifetime 10408

Before setting out on this run I measured the course using MapMyRun.com. I was looking to run a 10 mile course and this one is slightly more so was ideal.

It was quite warm and I missed the Wimbledon final which apparently was a classic match to do this run. Anyway I had more interest in the Tour De France which this year started in London and is one of the great events of the year.


Hyde Wood was slightly cooler to run around the perimeter with a little shade offer by the trees. My time of 8.20 miles seemed about right and I was tired but pleased with the effort and run.

Fornham Suffolk Circular Run

5pm 7.5 miles in 57 mins 48 mins
Week to date mileage 32 miles
Month to date mileage 88
Average weekly rate 30 miles
Average monthly rate 130
Year to date 719
Lifetime 10312

Left it late for a run today. I am still using my old Asics and they are up to 487 miles. I shall replace them this week as to continue using them now the support isn't as good is to risk injury.

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

Fornham Suffolk - Circular Run

8am 7.5 miles in 59 mins

Week to date mileage 26 miles

Month to date mileage 13

Average weekly rate 29.5 miles

Average monthly rate 128

Year to date 644

Lifetime 10237

After last nights race this was a more sedate run at a slow comfortable pace around the villages of Fornham St Martin, St Genevieve and All Saints. I am now thinking of my next race as currently I have nothing booked.

Possible races I might do include:

Stowmarket Striders Friday 5 on the 22nd of June or the

Framlingham Midsummer Madness Half Marathon on the 23rd of June

Newmarket 10k on the 1st of July

Sudbury Joggers 5 on the 4th of July

Anyone planning to do 1 of these events ?? Obviously potential hot weather plays a part in any decision.

Fornham Suffolk - Circular Run

8am 7.5 miles in 57 mins 19 secs

Week to date mileage 7.5 miles

Month to date mileage 111

Average weekly rate 29.6 miles

Average monthly rate 128

Year to date 625

Lifetime 10218

A fast time in the rain. I always seem to run my best in wet conditions.

Fornham Circular Run

8am 7.5 miles in 58 mins 29 seconds

Week to date mileage 18 miles

Month to date mileage 24 miles

Average weekly rate 28.8 miles

Average monthly rate 125

Year to date 538

Lifetime 10130


Fornham All Saints with the distinctive millennium bench

Westley, Fornham All Saints, Fornham St Martin Suffolk

8am 9.5 miles in 1 hr 20 mins 22 seconds

Week to date mileage 41 miles

Month to date mileage 9.5

Year to date 401

Lifetime 9994

Fornham Circular Run

8am 7.5 miles in 57 mins 54 seconds

Week to date mileage 41 miles

Month to date mileage 93

Average weekly rate 29.5 miles

Average monthly rate 131

Year to date 331

Lifetime 9924

A fairly decent run and time around Fornham villages.

12.03.07 56.40
10.03.07 59.25
01.01.07 58.26
23.12.06 57.59
16.12.06 58.48
16.11.06 59.56
26.8.06 58.01
6.08.06 57.20
26.07.06 57.29
09.07.06 58.44
24.06.06 57.24
03.06.06 59.17
13.05.06 58.20
6.05.06 57.03
25.04.06 57.02
18.05.06 56.51
11.02.06 59.25
14.01.06 1.0.05
17.12.05 59.29
29.10.05 59.52
03.10.05 1.0.19
11.09.05 1.0.14
28.08.05 57.42
19.08.05 59.36
22.07.05 58.24
10.07.05 59.48
01.07.05 59.42
23.06.05 1.4.0
18.06.05 1.2.18
29.05.05 1.0.26
23.05.05 59.38
5.4.05 1.2.41
1.4.05 1.0.26
19.3.05 59.0
12.3.05 1.0.43
5.3.05 1.2.16
26.2.05 1.2.16
6.2.05 1.1.23
28.1.05 1.1.2.
16.1.05 1.1.14
8.1.05 1.3.19
29.12.04 1.0.11
24.12.04 1.1.26
20.12.04 1.1.31
3.12.04 1.1.13
30.11.04 1.1.18
11.11.04 1.0.32
2.10.04 1.0.40
24.09.04 59.50

Fornham Circular Run

8.30am 7.5 miles in 56 mins 40 seconds

Week to date mileage 7.5 miles

Month to date mileage 60

Average weekly rate 29.5 miles

Average monthly rate 131

Year to date 297

Lifetime 9890

Fairly flew along today as if I was racing and I didn't put the breaks on. I think after recent training and races where I have felt really slow and sluggish, to suddenly feel a bit like I have a second gear was wonderful.

10.03.07 59.25
01.01.07 58.26
23.12.06 57.59
16.12.06 58.48
16.11.06 59.56
26.8.06 58.01
6.08.06 57.20
26.07.06 57.29
09.07.06 58.44
24.06.06 57.24
03.06.06 59.17
13.05.06 58.20
6.05.06 57.03
25.04.06 57.02
18.05.06 56.51
11.02.06 59.25
14.01.06 1.0.05
17.12.05 59.29
29.10.05 59.52
03.10.05 1.0.19
11.09.05 1.0.14
28.08.05 57.42
19.08.05 59.36
22.07.05 58.24
10.07.05 59.48
01.07.05 59.42
23.06.05 1.4.0
18.06.05 1.2.18
29.05.05 1.0.26
23.05.05 59.38
5.4.05 1.2.41
1.4.05 1.0.26
19.3.05 59.0
12.3.05 1.0.43
5.3.05 1.2.16
26.2.05 1.2.16
6.2.05 1.1.23
28.1.05 1.1.2.
16.1.05 1.1.14
8.1.05 1.3.19
29.12.04 1.0.11
24.12.04 1.1.26
20.12.04 1.1.31
3.12.04 1.1.13
30.11.04 1.1.18
11.11.04 1.0.32
2.10.04 1.0.40
24.09.04 59.50