Conditions: warm day – I got out early before it got too hot, in the morning there was a good wind.

Remarks: only 4 miles, I walked to the GAA pitch and walked home (hoping to avoid the heart rate spike of yesterday coming out of the pitch)

Good run, my ankle is a concern.

I used fastum gel on it again today, I really need the pain to start going away – I’m concerned about using the gel as I’m going to the beach with the family and it can cause sensitivity to the sun.

 
Distance: 4.01 mi
Time: 36:35
Avg Pace: 9:08 min/mi
Avg Speed: 6.6 mph
Elevation Gain: 37 m
Calories: 385 C
Avg Temperature: 18.6 °C

Heart Rate
Avg HR: 124 bpm
Max HR: 134 bpm
Training Effect : 2.3

Running Dynamics
Avg Run Cadence: 176 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.4 cm
Avg Ground Contact Time: 252 ms
Avg Stride Length: 1.00 m

Remarks: 12 miles around a GAA pitch – wow! each lap is just over 1/4 mile, so 12 miles means about 48 laps!

Ankle still at me.

Distance: 12.02 mi
Time: 1:50:19
Avg Pace: 9:11 min/mi
Avg Speed: 6.5 mph
Elevation Gain: 102 m
Calories: 933 C
Avg Temperature: 24.3 °C

Heart Rate
Avg HR: 123 bpm
Max HR: 141 bpm
Training Effect : 2.7

Running Dynamics
Avg Run Cadence: 172 spm
Max Run Cadence: 190 spm
Avg Vertical Oscillation: 9.6 cm
Avg Ground Contact Time: 254 ms
Avg Stride Length: 1.02 m

Remarks: very hard run, tomorrow I will need to run on grass – in order to keep my heart rate down at times I ended up walking!

Also my ankle is really at me – grass is a better idea to keep it ok, tomorrow I’m running 12 miles.

Distance: 8.02 mi
Time: 1:15:57
Avg Pace: 9:28 min/mi
Avg Speed: 6.3 mph
Elevation Gain: 176 m
Calories: 617 C
Avg Temperature: 23.8 °C

Heart Rate
Avg HR: 119 bpm
Max HR: 133 bpm
Training Effect : 2.3

Running Dynamics
Avg Run Cadence: 172 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.3 cm
Avg Ground Contact Time: 262 ms
Avg Stride Length: 0.99 m

Conditions: lovely day!

Remarks: Peter agreed I was pushing it too much so I’m reducing my heart rate targets by 10 BPM. Todays run was to be between 125 and 135 – as the first run after the change I messed it up and taught I was to keep it between 115 and 125.

Hard run, and my right ankle is still at me.

Running Dynamics
Avg Run Cadence: 174 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.1 cm
Avg Ground Contact Time: 253 ms
Avg Stride Length: 1.05 m

Heart Rate
Avg HR: 120 bpm
Max HR: 148 bpm
Training Effect : 2.0

Conditions: Hot with a bit of wind to cool me down.

Avg temperature: 25.4 °C

Remarks: What a great day, this was the first run of my holidays and while I should have completed it on grass I couldn’t help myself but run from Goleen to Crorkhaven and back.

As the weather was so warm I brought water with me – first time this year.

This was also the second run with my new runners.

My right ankle was at me before the run, and it most definitely remained at me during the run, but it didn’t stop me enjoying the run or doing the 10 miles as scheduled.

Recovery: Today I’ve started to take a protein drink after the run with added creatine. I’m hoping the creatine will reduce my recovery time and help with adding muscle.

Avg HR: 135 bpm
Max HR: 160 bpm

Running Dynamics
Training Effect: 3.1
Avg Run Cadence: 178 spm
Max Run Cadence: 192 spm
Avg Vertical Oscillation: 9.3 cm
Avg Ground Contact Time: 246 ms
Avg Stride Length: 1.05 m

Conditions: Another late run! and still very warm – the watch said the Avg Temperature was 19.2 °C

Remarks: This was a hard run, I was to do 15 min warmup, stretch, 20 min tempo keeping my heart between 145 & 165 BPM, followed by 10 minutes cooldown.

Keeping my heart rate above 145 for the tempo workout was tough!

Other than the heart rate, I found the first 15 minutes hard, I got a stitch and only holding my stomach in made it go away, I’m sure this was due to me eating too much about 4 hours before the run.

Amazingly after the warmup and stretching the stitch was ok and I was able to push it!

Recovery: I did a lot of stretching, but as it was so late I didn’t do the whole icing thing.