Not much to say about this run.

Mile 1: 8:26 min/mile
Mile 2: 8:14 min/mile
Mile 3: 8:30 min/mile

Distance: 3.81 miles
Average heart rate: 131
Max heart rate: 178 (within the first 5 minutes of the run)

Conditions: It was late, the day got away from me and by the time I got out it was about 9pm, it was also very warm! Avg Temperature: 20.7 °C

Remarks: Great run. I was a bit nervous before hand could I hit the speeds, but I managed ok. My mantra was “sub 3” or “if it was easy everyone would do it”

I had set the watch between 6:35 & 6:40 pace and all my splits were in that range.

It was a hard run, at times I found it hard to get the pace back after the recovery and glancing at my watch would see between 7:00 and 7:30

Also as it was dark it was difficult to see what was on my watch, was my pace too fast or too slow, it is annoying to look at the watch and not see pace when it is warning me I’m not going at the right pace.

Distance: 10.1 miles
Time: 1h 17m 32s
Avg HR: 140 bpm
Max HR: 179 bpm

Running Dynamics
Avg Run Cadence: 186 spm
Max Run Cadence: 216 spm
Avg Vertical Oscillation: 9.7 cm
Avg Ground Contact Time: 228 ms
Avg Stride Length: 1.13 m
Training Effect : 3.5

I had planned on doing 90 min of stretching today, and I nearly did that time.

After a hot bath, I did a lot of the normal pre run stretching, followed by the post run stretching. Instead of just doing each stretch once, I did them 3 times.

I followed this by a good session of foam rolling.

Good run, The direction from Peter was to do the tempo at 7 min/mile. I set the watch to do between 6:55 and 7:00, Looking at the splits below I hit what I programmed.

This run was nothing special – 30 min recovery

Mile 1: 9 min/mile
Mile 2: 8:38 min/mile
Mile 3: 8:32 min/mil

Average Heart Rate: 116
Max Heart Rate: 130
Average Run Cadence: 180 spm
Max Run Cadence: 198 spm
Average Vertical Oscillation: 9.0 cm
Average Ground Contact Time: 240 ms
Average Stride Length: 1.03 m
Average Temperature: 16.9 C

Remarks: It’s been a while since I ran 14 miles, I had spent a while last night trying to find a route in my training runs last year and the year before and I didn’t find any. I decided to run into town and back out, deciding on the way if I needed to take any additional loops.

The run was great, the usual niggles at different times during the run, and at 11.90 miles I thought my hamstring (pain behind my left knee) was in trouble, but other than slowing down for a short while I’m in great shape.

After the run I went for a 1/2 mile run with Aidan – he is nearly 5 and had been asking for a while. we averaged 14 min miles and he did really well. he didn’t stop until we got to the half way point!

Conditions: Good day, I got up with Fionn and Aidan at 7:30 so I also had breakfast and a pint of water – I felt I needed fuel before 14 miles. I was a bit nervous of the distance.

Recovery: Good! In addition to the 1/2 mile run with Aidan, I did 3 miles of a very very easy cycle with the kids and I wore compression socks.

I did a good bit of stretching after the 14 miles, and I drank a protein shake – Sinead had a great dinner for us and over all I think the day was good.

I got hit with tiredness a few times during the day and I’m very tired writing this now.

Average Heart Rate: 125 bpm
Max Heart Rate: 187 bpm
Avg Run Cadence: 180 spm
Max Run Cadence: 206 spm
Avg Vertical Oscillation: 9.6 cm
Avg Ground Contact Time: 236 ms
Avg Stride Length: 1.05 m
Time: 1:59:31
Avg Pace: 8:32 min/mi
Best Pace: 5:19 min/mi

Splits
Mile 1: 8:29
Mile 2: 8:42
Mile 3: 8:35
Mile 4: 8:28
Mile 5: 8:34
Mile 6: 10:05 – Slowest (not sure why the pace is so slow, but I did drop into the Mardyke to us the toilet)
Mile 7: 8:31
Mile 8: 8:24
Mile 9: 8:23
Mile 10: 8:35
Mile 11: 8:48
Mile 12: 8:33
Mile 13: 8:35
Mile 14: 8:07 – Fastest