Monday, January 5, 2009

Another year another run

As predicted I followed up the high mileage week over Christmas with a not-so-high mileage week last week. I only managed 3 runs in total but at least they were on the last 2 days of 2008 and the first day of 2009. Hence I ended 2008 on a high note and I started 2009 on a the right foot. It's a pity that the second, third and fourth days of 2009 weren't as successful!!

Last Tuesday it was a 6 mile progression / tempo run which started at 7:31 pace and progressed to 6:47 pace over miles 1 to 5 in approx 10 sec per mile jumps. Mile 6 was an uphill 'recovery' at 7:41 pace. Nice session.

Wednesday was a long run 11.5miles at 7:26 pace and Thursday was an easy 5 miles at 7:34 pace.

Tuesday (30/12/08) - 6.26 miles - 45:22 - 7:15 avg pace - no HRM
Wednesday (31/12/08) - 11.58 miles - 1:26:03 - 7:26 avg pace - no HRM
Thursday (01/01/09) - 5.48 miles - 41:27 - 7:34 avg pace - no HRM

Week Total (29/12/2008 to 04/01/2009) - 3 sessions
23.32 miles - 2:52:52 - 7:34min/mile

So on to a summary of 2008....

  • Started this Blog
  • Started year injured but (luckily) no serious injury since February
  • New PB's at all distances from 5k to 13.1miles
  • 1200 miles over 173 running days
  • Average 6.93miles per running day and 3.33 runs & 22.96 miles per week
  • All-in-all a good year and a good base for 2009
  • Ohh - a new baby too!!!

And here's my graph....

Details.....

Month - Miles - Days
January - 37.85 - 11
February - 61.1 - 8
March - 117.32 - 19
April - 69.22 - 9
May - 119.54 - 18
June - 89.33 - 14
July - 122.36 - 15
August - 164.21 - 21
September - 143.24 - 19
October - 95.73 - 14
November - 59.84 - 9
December - 119.97 - 16

And now for 2009...

Today I decided to make up for missing a few runs last week with a single long run. In all I put in 15.71 miles at 7:33 avg pace (1:58:28). Although it was a nice run to begin with the air temperature dropped towards the end of the run and my calf muscles began to cramp over the last few miles. So the legs are a bit tired now and I think I'll take it easy for the rest of the week with a view to the 10 mile race next Sunday....

6 comments:

Richard said...

I spotted you on the south douglas road this afternoon. I'd just done an 8 miler and was collecting my kids. The run was a bad idea as I'm on antibiotics for golf ball size lymphs on my neck and an eye that is so infected the GP is getting another go at it tomorrow. My HR was up about 5 BPM.

bricey said...

Richard, thanks for the note. When you saw me I was just beginning to suffer from teh cold!!

It's tough when the mind and the heart disagree - look after your health and rest - recovery from illness will be much quicker!!

Love2Run said...

Now that's a cool looking graph! Rest up and have a great race this weekend!

Mike said...

Nice long one there. Good luck w/ the race!!

Thomas said...

Hey, taking it easy before the race is cheating! Or so I've heard ...

Grellan said...

You're tapering a tad early. I'll expect great things on Sunday.