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A personal blog by Alex Lee

Midweek races report 11 January 2012

January 11, 2012 No comments

Well I raced at the Derby Midweek mile and 5km races although I wasn’t planning on and it was a bit of a last minute decision but I’m glad I did.

Wednesday 11 January
7PM – 1mi – Race – 6:03 – 6:03 – HR 153 (74% WHR)
New PB by 15 sec :) it wasn’t as cold as the first time I tried the mile, being a balmy 10°C and so I didn’t have the same tightness of my chest or struggling to breath as before. I tried not to go off too fast as I did last time however looking back over the splits it seems I didn’t quite managed this however unlike last time I also didn’t suffer as much as a result:

1) - 0.25mi - 1:24(5:38/m) - 124bpm avge - 156bpm max
2) - 0.25mi - 1:32(6:08/m) - 158bpm avge - 167bpm max
3) - 0.25mi - 1:31(6:08/m) - 166bpm avge - 169bpm max
4) - 0.25mi - 1:32(6:10/m) - 172bpm avge - 176bpm max

Following the mile was the 5km race.

Wednesday 11 January
7PM – 5km – Race – 22:13 – 7:09 – HR 156 (76% WHR)
Felt a lot better after the mile race than last time ie wasn’t coughing and feeling like throwing up! But still didn’t think I should hope for much.

I had a plan to start off at 7m/m and see how the legs felt maybe with a view to increase the speed if I could. The first mile however was hard work and although I managed the target my legs felt heavy and hard to move so any chance of increasing the speed left me and in fact I slowed up for the second mile.

The third mile was interesting though my legs had started to feel better and I’d found a rhythm I was happy with so tried to stick to that I passed managed to close on a few people but it seemed I was gathering quite a few on my shoulder so expect a wave of them to come flooding by towards the end as they used me as a wind block so thought whoever came past I would stick with and then try take down at the sprint.

First one then a second came past so I went with them, it wasn’t long before the first guy had fallen back as the second picked up the pace so again I went with him. I felt comfortable behind him and thought I would give him a kick so at about 250m from the finish and I went and to my surprise or rather relief maybe he didn’t follow.
1) - 1.00mi - 7:00(7:01/m) - 156bpm avge - 168bpm max
2) - 1.00mi - 7:16(7:17/m) - 160bpm avge - 170bpm max
3) - 1.00mi - 7:18(7:18/m) - 155bpm avge - 170bpm max
4) - 1.00mi - 0:31(5:16/m) - 158bpm avge - 161bpm max

As I’m trying to get used to kilometres especially for km races I thought I would post both…

1) - 1km - 4:18(4:18/km) - 151bpm avge - 166bpm max
2) - 1km - 4:21(4:21/km) - 164bpm avge - 170bpm max
3) - 1km - 4:33(4:33/km) - 157bpm avge - 169bpm max
4) - 1km - 4:41(4:41/km) - 157bpm avge - 170bpm max
5) - 1km - 4:12(4:12/km) - 156bpm avge - 166bpm max

Who would have though a 5km race report would be so long sorry.

Anyway short story is I’m thrilled about 1 mile PB and still managing a respectable 5km time and feeling so good after both races. Also feeling positive for the weekend now and think my target might not be so lofty

Just need to take it easy now for the rest of the week, I have a 3 mile marathon paced run tomorrow and moved a 5mi recovery from Saturday to Friday so I can rest the day before Sundays race.

Ooo getting excited now :D

Racing , , , ,

Weekly running report for w/c 2nd January

January 8, 2012 No comments

Well it didn’t start out as a great week since Sunday race unfortunately, during and after the race my legs felt fine and I did my usual stretches and then pretty much vegetated for the rest of the day. Monday however I woke to pains in predominantly my right gluteus and left calf although in both cases the other side would flair up if I climbed stairs or moved in anything but a walk. I limped around for the rest of the day obviously cancelling my planned run and stretched as often as I could.

Tuesday was pretty much the same although I felt it had eased off a little and had noted that the pains had got better as the day went on so after speaking to a couple of runners in the office I decided to go out for a very easy run to see how things went.

Tuesday 3 January
1PM – 4.01 – Recovery run – 38:54 – 9:42 – HR 138 (64% WHR)
The run went ok I managed to time it in between the down pours and my calf and gluteus felt fine while running on the flat however any slight accent or decent caused discomfort, on getting back to the office nothing had worsened and if anything my legs felt better until I had sat at my desk for a while and then everything must have seized up.

Wednesday again I woke up with a limp and discomfort in my calf and gluteus but after Tuesdays run I decided to go out again keeping it easy but increasing the distance slightly.

Wednesday 3 January
12PM – 6.14 – Recovery run – 57:53 – 9:26 – HR 143 (68% WHR)
Had a nice run into Derby city centre to pay some cheques into the bank and then back out via the long way to work. I got some funny looks standing in the queue in my running kit but I also think the queue moved quicker after I joined so maybe I will try that again, back to the run and having not suffered too badly with the wind and the extra distance everything seemed to be getting better the more I moved about.

Thursday I woke up with my gluteus feeling fine and limp gone although calf still noticeably niggly so kept things the same.

Thursday 4 January
12PM – 6.22 – Recovery run – 58:51 – 9:28 – HR 143 (68% WHR)
It was windy though and hard work especially while trying to keep the HR down and not push to hard into the headwind, sometimes I felt I was going nowhere and even the tailwind was horrible blowing me all over the track making me work twice as hard just to run in a straight line! But I enjoyed it all the same and had some giggles on the way with other people as I passed who were struggling similarly.

Friday was my normal rest day so will stuck to that, I woke up with no niggles at all so was feeling good that I would be able to race at NTRIX.

Saturday I’d planned to run a tempo and Sunday an easy 12 miles but with things as they were I scraped the temp and ran another recovery run but I realised a bike ride might be nice recovery too so swapped things around again and did my long run on the Saturday.

Saturday 7 January
10AM – 12 – Long run – 1:53:39 – 9:28 – HR 147 (70% WHR)
My calf wasn’t great until it seemed to get warmed up after about 4 miles but battling the headwind for 5 miles probably didn’t help and I was still trying to take things easy and keep my HR down which was a struggle too. Still it was great to have done my longest run since October!! Only 16 Weeks to get it up to 26.2 and be comfortable up there…

Sunday’s aim was to get out on the bike since I don’t seem to have managed it very often but I had to fit a run in for Marathon Talk’s Jantastic so a nice easy recovery before a quick ride on the bike.

Sunday 8 January
9AM – 5 – Recovery run – 44:40 – 8:56 – HR 147 (70% WHR)
Nothing really to say about this run it was
Sunday 8 January
11AM – 34.96 – Bike – 2:14:39 – 15:58 – HR 137 (64% WHR)

Next week I have mainly low mileage and not particularly high paced stuff leading up to the NTRIX race on Sunday, I’m pleased I have finished the week with my calf niggles gone and so hopefully can aim for my target time without any worry.

Training , , ,

21st New Years Day Hangover 5mi Road Race

January 1, 2012 No comments

So first day of the first month of the new year and I’ve completed my first race.

I thought I would kick start my year with a nice race and figured a short 5 miler would do the trick, haha this was the wrong one to pick. I really should of done my research better as I knew it had a hill in it but didn’t realise how much of one.

The weather wasn’t great with the rain coming down from pretty much as soon as I’d parked up until I finished but it wasn’t too cold and we warmed up pretty quickly once we got going. My legs were feeling good on the start line despite some niggles when I was getting up and so I was feeling good about setting a good time. However, even though the first 2.5 miles were near enough straight down this was followed but the inevitable 2.5 miles straight up. I was quick to start off with and even found it difficult to slow down so just decided to go with it and stride out taking advantage of my 3′ legs however dragging my 15st back up the other side proved a tough challenge and I lost too much time. As the climbing started I felt my calf gradually tighten and legs getting heavier as the lactate took hold and with my glasses steaming up and covered in rain I was thankful to be overtaken by someone wearing a fluorescent top so I could make them the rest of the way. The “half a mile to go” sign couldn’t have been more welcome.

I ended up was about 5 minutes off my PB which had been set on a pan flat course two years ago but I don’t think I was ever going to get close to breaking it this time round but I finished the race in 42:13 feeling good and with no injuries or niggles so I think that I can be pleased with that.

Below is the elevation for you to see and wince at with some more stats and link to the Garmin details below the break:

Course elevation

continue reading…

Racing, Running , ,

Decembers running report

January 1, 2012 No comments

So Decembers over and another year is coming to an end, I’ve already summarised 2011 in this post but with the month now over and before I tuck myself into bed ready for 5mi road race I thought I would report on the month just gone.

December’s report

I had a good month training wise and ran my first mile race getting a time of 6:17 which I was pleased with. It was an interesting experience racing in the cold and with that amount of effort. It was an evening race and as you can imagine in December the air felt like it was freezing, I started on the wrong side and got caught up by some youngsters who had come down for a run. In an effort to get into some space I did my usual trick of going off too fast, 5:07 was my pace for the first 0.25 split, my chest started to tightened and it felt like someone was holding me back, my lungs started to burn as I breathed in the cold air and I backed off then started to struggle to keep the high pace with 6:39 and a 6:40 for the next two splits as I saw the finish like coming up I managed to push on but by the end of the race I was coughing and spluttering and feeling so sick. I know I could do better under different circumstances and with these races being monthly I can’t wait to have another crack at it.

Summary Sessions Time Proportion Pace Mph Av HR Miles
Run – Long Run 1 1:27:45 8.3% 8:47 6.84 152 10
Run – Recovery Run 4 3:09:52 17.9% 9:16 6.48 140 20.5
Run – Tempo 2 1:29:54 8.5% 8:39 6.93 163 10.39
Run – General 8 7:31:31 42.7% 8:39 6.94 152 52.2
Run – Intervals 2 2:03:57 11.7% 8:24 7.14 157 14.76
Run – Steady-State 1 33:07 3.1% 8:17 7.25 155 4
Run – Race 2 29:17 2.8% 7:05 8.46 164 4.13
Run – Warm Down 1 2:15 0.2% 10:43 5.6 136 0.21
Run – Warm Up 1 9:54 0.9% 9:31 6.3 132 1.04
Run – Fartleks 1 40:51 3.9% 8:10 7.34 162 5
Total Run 23 17:38:23 75.9% 8:40 6.93 152 122.23
Bike – Road Biking 3 5:06:41 91.3% 3:42 16.18 134 82.71
Bike – Commuting 2 29:23 8.7% 4:05 14.7 131 7.2
Total Bike 5 5:36:04 24.1% 3:44 16.05 134 89.91
Grand Total 28 23:14 148

Decembers biking was a pretty poor although up on November when I did next to nothing, however my running mileage has been the biggest recorded in a month for the last three years and I’m feeling great for it.

Monthy mileage -
Running = 122 up 19
Cycling = 90 up 57

The yearly totals

The year is down on last year by 31 miles but with the number of injuries that I’ve had and races I’ve pulled out of as well as training I’ve missed it isn’t really surprising, I’m only hoping that I keep Decembers motivation and momentum up.

Summary Sessions Time Proportion Pace Mph Av HR Miles
Run – Race 9 8:53:39 9.4% 8:24 7.14 169 63.51
Total Run 110 94:52:59 45.2% 9:15 6.49 154 615.51
Total Swim 4 1:42:00 0.8% 47:00 1.28 - 2.17
Bike – Race 1 56:58 1% 3:16 18.41 170 17.48
Total Bike 60 96:18:43 45.9% 3:52 15.5 143 1492.57
Total Cross 19 17:06:52 8.1% 33:17 1.8 - 30.86
Grand Total 193 210:00 148

Only three medals collected from the nine races completed in 2011 -

2011 running medals

Targets for next year

A marathon (time to be announced :) )
10mi in a 1:14
12k in 54
Sub 44 10k
Sub 20 5k
6 min mile

On the 1st of January I have a 5mi race to start the year with a bang I’m hoping for a new PB and a sub 37 although by the end of the year I hope this will be a sub 35 as will I hope a lot of the above as they get broken :)

Anyway that’s enough ramblings from me for now so I just want to wish you all a very Happy New Year!

Racing, Running, Training , ,

Merry Christmas

December 25, 2011 No comments

A Christmas tree

General none

A Running summary of 2011

December 8, 2011 No comments

I can’t believe my last blog post about running was so long ago… I guess that’s a good indication of how the last year has been for me, plagued with injury off the back of last year this one has never really got going and I was feeling very disillusioned with it all until the Round Norfolk Relay (RNR).

My training suffered as I struggled to motivate myself to go out, nervous that my injury wouldn’t have eased or that I would make it worse or just not enjoying my running and worse I kept piling on the pressure as I wanted to get going and meet my targets, I entered countless races all in good faith if some a little unrealistic sometimes and in most cases never made the start.

  • Birmingham half – 1:53:22 PB
  • Not The Roman IX (NTRIX) – DNS
  • Kilomathon England – DNS
  • Derby 10k – 48:09
  • Paris Marathon – DNS
  • Colin Potter 10K – DNF
  • NSPCC Milton Keynes Half – 1:55:55 PB!
  • Robin Hood Mara – DNS

and then the turning point. Although my RNR time was disgraceful and I felt I really let the team down, it was meeting up with other club members and the whole camaraderie of the weekend that re-inspired me and recharged my enthusiasm and fortunately not to late end the year on a high.

  • RNR – DIRE 2:16:44
  • BUPA Great Birmingham Run (BUPA GBR) – 1:47:54 PB!!
  • Derby midweek 5k – 21:35 PB!!!
  • Heanor 10k Pud Run – 45:37 PB!!!!

It now seems that my injuries (touch wood) have subsided and with a constant visit for sports massages I’m keeping them at bay which has allowed me to go out and enjoy my running again and from there build up what I have lost this past year.

So a quick look forward to what is coming up for me and targets for next year.

Kind of insignificant but I’m planning on doing the Derby midweek mile next week just out of interest to see what a mile time would look like and then I may do the 5k after although that will just be a training run more than a race. Then I’m keeping the training high over winter focusing on speed and the NTRIX hoping to get around in under 54 mins and then it’s onto the marathon training.

I have yet to run a marathon and it was my main target for this year which I have disappointingly missed but next year I am going to run the Shakespeare marathon. I won’t mention my target yet as I know it will get poo pooed as many will say focus on getting round but we’ll see how my training goes first.

Running up to the marathon I have the MK half which I’m aiming for a sub 1:38 and the Derby 10k for a sub 44. After that I plan to run the Sheffield half at which point I I will ease off on my running a bit to fit more biking in. On the biking side I’m hoping to enter a few road races and audax’s as well as completing the Land’s End to John O’Groats (LEJOG) before returning to running and the BUPA GBR and a 1:32?! haha maybe not but I like to have a target :)

Onwards and upwards! :D

Racing, Running , , , , , , , , , , ,

In Flanders Fields

November 11, 2011 No comments

In Flanders fields the poppies blow
Between the crosses, row on row,
That mark our place; and in the sky
The larks, still bravely singing, fly
Scarce heard amid the guns below.

We are the Dead. Short days ago
We lived, felt dawn, saw sunset glow,
Loved and were loved, and now we lie
In Flanders fields.

Take up our quarrel with the foe:
To you from failing hands we throw
The torch; be yours to hold it high.
If ye break faith with us who die
We shall not sleep, though poppies grow
In Flanders fields.

by John McCrae, May 1915

Life none

Running log week commencing 21 June 2010

June 28, 2010 No comments

Monday 21 June
Rest day

Tuesday 22 June
7PM – 6.24m – Race – 49:21 – 7:55 – hr 171 (86% WHR)
Todays race was good it was the first of the HPRC Heritage Grand Prix at Holme Pierrepont and although I was hoping for a PB with it being a fast course I think the heat got to me. But I managed to not go off too quickly and stick within my HR zone pretty much all the way round which was my goal so all good.

Full race report here

Wednesday 23 June
5PM – 2.38 – Recovery Run – 22:12 – 9:20 – hr 145 (69% WHR)
This with hindsight should of perhaps been a rest day and I would be interested to hear other people thoughts on recovery runs between races and whether there is any benefit compared to the recovery runs we do between training sessions.

Thursday 24 June
7PM – 4.03m – Race – 29:21 – 7:17 – hr 171 (86% WHR)
I’d had stiff legs all day and was worried I’d over done it and they would be too tired for the race but by the end of the day they were feeling much better and great for the race. Again pretty much stuck to the HR zone throughout the race and in fact went above and beyond several times without any knows adverse effects.

Full race report here

Looking forward to next week’s 5k and a new PB by default but if I can get near or break the 21:47 prediction based on this result I will be happy but if I get under 20 I will be over the moon!

Friday 25 June
Rest day

Saturday 26 June
11AM – 26.86m – Cycle general – 3:21:39 – 7:30 – hr 98 (38% WHR)
Just a nice casual ride down the cloud trail which goes from Derby to Worthington in Leicestershire and back.

Sunday 27 June
Rest day

So weekly mileage = 43.74 +14.16 from last week.

Running, Training none

HPRC Heritage Grand Prix – Race 2 – Rushcliffe Country Park

June 25, 2010 No comments

A short report for a short race, this was the second race in the series with a seemingly fast 4 miles around Rushcliffe Country Park in Nottingham. Weather was a lot nice as it was a lot cooler than Tuesday which was good.

I was looking forward to my first race at this distance not quite sure what I would be able to achieve but aiming for under 30 mins. The start was up hill but we had had plenty of room, I wasn’t far behind Pete when the gun went off and stuck pretty close for the first mile, again I was racing to heart rate but this still meant a very nice 6.45 first mile split but I was never going to be able to keep this up however so slowed a little to something slightly more comfortable.

First mile and second mile seemed short with my Garmin going off after the race marker and this was a little disconcerting however it all seemed to even up in the end I only wish the grass has been shorter for the start and finish as my sprint to the end resulted in me concentrating more in keeping myself upright and in the right direction than all out speed.

Still a great race and a new PB by default at 29.25 by official watches.

Garmin details

Some stats after the break –
continue reading…

Racing, Running none

HPRC Heritage Grand Prix – Race 1 – Holme Pierrepont

June 23, 2010 No comments

It was the first of the four races today a nice fast 10k around Holme Pierrepoint, well it was a fast course but not fast weather. 36°C when I left work but I think more like 28-26 when I got the the race.

Arrived nice and early with about 45mins before the race was due to start and had a wonder around and a bit of a warm up not that I needed much of one. Following the herd I found the start and as I lined up was spotted by Zoe after a high and a good luck we were off.

Plan was to run in Zone 4 which for me is 85%-89% or 169-176bpm and see what happened and so thats what I did.

For the first half I was nicely passing people sometimes stopping behind someone for a moment to allow the HR to come down if it had peaked a bit and to catch a breath if I had got ahead of myself but the overtaking soon stopped as we got to the half way point. Unfortunately I let a few past me at that point as the heat was now starting to take effect and everyone was searching for shade so I settled down into a nice rythme and just saved myself to make sure I had a bit at the end.

With about 3K to go I realised I had someone sat on my shoulder and every now and then they would try and have a go fortunately this just spurred me on to keep them behind which I managed to do until the last 1K when I realised that they had more in the tank than me and speeded up beyond my reach as I got to about 400 metres I saw Pete walking back and gave him a wave before taking a deep breath and sprinting to the finish.

Official time 49:34

All in all a good run and I finally get to meet a couple of members of the club which was nice now to the next and a nice 4 miles on Thursday for race 2.

Garmin details which shows it all nicely.

Because I’m stats mad here are a few details after the break –
continue reading…

Racing, Running none
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