running – snap snap, grin grin … say no more

Runna Week 03 – Redux Pt 3

Tim — Mon, 11 Dec 2023 21:24:33 +0000

At long last, I managed to complete the long 12 km run from Week 3! I got on the treadmill without any particular plan but then thought I’d give it a whirl. The run itself was 8 km at an easy pace and then 4 km at 8.3 km/h. I therefore chose 7.3km/h for the easy pace and it was thankfully OK. I inadvertently skipped the week’s 5 km run but I figured I can pick that up at any time.

Overall progress can be seen here.

	Week	To date
Distance	12.03 km	99.56 km
Time	1h 42m 54s	12h 40m 30s
Runs	1	14
Runalyze 50K Prognosis	7h 15m 09s

Runna Week 03 – Redux Pt 2

Tim — Wed, 29 Nov 2023 22:18:04 +0000

Blimey calf muscles can be really annoying! I decided on a long rest with a bit of cycling to fill the gaps and it was all going well. Then one night I decided to trot whilst walking the dog and my right calf felt a bit stiff afterwards. Was my own fault as I did no warm up at all and started off too fast. Annoyingly the dog loved it! Thankfully, my calf was just a bit tight rather than injured and the left calf felt absolutely fine. Anywyay, this evening I thought I’d have another go at Week 3 of my Runna training plan. and picked up on Run 2 – 6.2 km of Hill training leaving me with 5 km (Thursday) and 12 km (Saturday), classified as Easy and Long respectively. Previously I had to cut my 12 km run due to the original problem with my left calf back at the end of September.

On tonight’s effort I felt perfectly fine.

Overall progress can be seen here.

	Week	To date
Distance	5.49 km	87.53 km
Time	45m 28s	10h 57m 36s
Runs	1	13
Runalyze 50K Prognosis	-

Runna Week 03 – Redux

Tim — Mon, 16 Oct 2023 10:46:41 +0000

I thought I’d have another go at a light run on Monday and revisited Week 3 of my Runna training plan. As before the third week of my 50K training plan comprises four runs of 7 km (Monday) , 6.2 km (Wednesday), 5 km (Thursday) and 12 km (Saturday), classified as Easy, Hills, Easy and Long respectively. Previously I had to cut my 12 km run due to a problem with my left calf.

On Monday’s 7 km run I felt a slight tightness after the 6 km but up until that point felt perfectly fine.

Overall progress can be seen here.

	Week	To date
Distance	7.03 km	82.04 km
Time	52m 45s	10h 12m 08s
Runs	1	12
Runalyze 50K Prognosis	6h 59m 08s

Typical!

Tim — Sat, 30 Sep 2023 18:10:43 +0000

Well that’s typical! I was about 6 km into my end of Week 3 12 km training run and felt a little niggle in my left calf. I decided to walk for a bit to see how it felt. After another km it felt OK so I starting joging again and then shortly after I felt a sharp twinge. Oops. I had the exact same thing once before but when running at a faster pace. Annoyingly I was feeling really good otherwise – and testing out my Salomon ADV Hydra Vest 4 vest with soft flasks for the first time. This was surprisingly comfortable despite being a snug fit.

There is clearly one benefit of starting a training program so early – time to accommodate injuries. So I’m going to let this recover and then at some point will get back to the plan, probably picking up Week 3 again from the top.On the plus side I can probably do a bit more cycling now, just in time for Zwift‘s Tour of Watopia event. Every cloud…

Runna Week 03

Tim — Mon, 25 Sep 2023 22:33:21 +0000

This week I’m on the third week of my 50K training plan. This comprises four runs of 7 km (Monday) , 6.2 km (Wednesday), 5 km (Thursday) and 12 km (Saturday), classified as Easy, Hills, Easy and Long respectively.

I had to swap my new Salomon Pulsar’s for my usual Adidas trainers during Monday’s run despite wearing two pairs of socks. The difference between the two shoes is like night and day so maybe the Salomon’s aren’t for me, or at least not on the treadmill.

Overall progress can be seen here.

	Week	To date
Distance	17.70 km	75.01 km
Time	2h 12m	9h 19m 23s
Runs	3	11
Runalyze 50K Prognosis	7h 08m 08s

Runna Week 02

Tim — Wed, 20 Sep 2023 18:18:30 +0000

Today I completed the second week of my 50K training plan. This was four runs of 7 km (Monday) , 7 km (Wednesday), 5 km (Thursday) and 10 km (Saturday), classified as Easy, On-Off Ks, Easy and Long respectively. I ran all these on the treadmill.

Annoyingly in the last run I had to swap out of my new Salomon Pulsar Trail Running Shoes to my usual Adidas 4DFWDs at the half way mark.

Overall progress can be seen here.

	Week	To date
Distance	29.06 km	57 km
Time	3h 29m	7h 7m 6s
Runs	4	8
Runalyze 50K Prognosis	7h 13m 24s

Runna Week 01

Tim — Sat, 16 Sep 2023 22:05:20 +0000

Today I completed the first week on my 50K training plan. This was four runs of 7 km (Monday) , 7 km (Wednesday), 6 km (Thursday) and 8 km (Saturday), classified as Easy, Intervals, Easy and Long respectively. I ran all these on the treadmill. Overall progress can be seen here.

	Week	To date
Distance	28.15 km	28.15 km
Time	3h 37m	3h 37m
Runs	4	4
Runalyze 50K Prognosis	7h 20m 49s