The run back from Aberdour(Sat 21st Aug)

Map & Stats

Time: 00:44:05
Distance: 7.00 mi
Elevation Gain: 118 m
Calories: 809 C
Timing
Time: 00:44:05
Moving Time: 00:43:56
Elapsed Time: 00:45:53
Avg Speed: 9.5 mph
Avg Moving Speed: 9.6 mph
Max Speed: 11.7 mph
Avg Pace: 06:18 min/mi
Avg Moving Pace: 06:16 min/mi
Best Pace: 05:08 min/mi
Speed
Pace
Elevation
Elevation Gain: 118 m
Elevation Loss: 64 m
Min Elevation: 18 m
Max Elevation: 102 m
Heart Rate
Avg HR: 154 bpm
Max HR: 171 bpm
Avg HR: 83 % of Max
Max HR: 92 % of Max
Avg HR: 3.9 z
Max HR: 4.5 z
Zones
% of Max
bpm

Laps 7

Posted under Daily Training

This post was written by Tommy on August 21, 2010

Tommy’s Training Today

Yesterday I had only planned 5 miles as it had been my first full week of  real training totaling 50miles. This 50 never included the two sessions I done with Maryann which would have taken it to 64.

Sunday’s long run was a welcome break from the faster 7-8 daily milers. The idea here is to get a reasonable distance without compromising the speed and at the moment 7miles is my optimum. By trying to keep my Pace at an Average 9.3mph or 6.20-6.30min miles with a view to increase the duration for the next two weeks. The intention is that helps my performance for the forthcoming Glasgow Half Marathon on Sun 5th Sept.

This morning it was hard getting out of bed, had finished late last night, got to bed at midnight, alarm went off at 5.45……had 5 mins contemplation then got out to do.  I find leaving my stuff out the night before does help.

The conditions were brilliant, dull, cool with a wee drizzle, found my joints especially my Hips a bit sticky due to the conditioning of the extra mileage &  consistency of the training.

The plan this morning was do an average of 9.3 mph for 7 miles, the first few miles were terrible. I started from the top of Masterton roundabout towards the Crematorium then round the outside of Pitreavie Golf Course(not on it around the road section) down to the Main Queensferry Road past the Academy of Sport,  by Step up and the Camdean Community Centre, then on the trails of Pattismuir started to ease out a bit by this time felt the trail does soften your impact thus feeling easier to push on.

Was still behind on my average pace so used the flat section on the Main Kincardine/Aberdour Road to my advantage to push it on, started to increase my average pace up to 9mph. Once on the Kings Road, Rosyth I was up to 9.3 with 1 and half miles to go.

The downside now was everything was more or less uphill.  The fantastic thing about having a great watch is that if you know what to do with it you can get a great deal  out of it it which can really help motivate you.

Managed the 7 at the pace/speed 9.3mph, it’s great to feel as if you have worked hard to achieve your target. Now I can relax a bit with a look forward to the next Hard session, at 6am tomorrow morning

Stats and Map of this mornings efforts.

Weekly stats, Planned ditance 64miles averaging 9.4mph

Count: 2 Activities

Time: 01:18:08 h:m:s

Distance: 12.00 mi

Max Distance: 7.00 mi

Avg Distance: 6.00 mi

Max Speed: 11.0 mph

Avg Speed: 9.2 mph

Max Time: 00:45:12 h:m:s

Avg Time: 00:39:04 h:m:s

Avg Elevation Gain: 64 m

Max HR: –

Avg HR: –

Calories: 1,401 C

Posted under Daily Training

This post was written by Tommy on August 17, 2010

A Cheeky 5miler at 6.15 this morning only 51 to do for the rest of the week.

Map

Time: 00:32:55
Moving Time: 00:32:40
Elapsed Time: 00:32:56
Avg Speed: 9.1 mph
Avg Moving Speed: 9.2 mph
Max Speed: 10.4 mph
Avg Pace: 06:35 min/mi
Avg Moving Pace: 06:31 min/mi
Best Pace: 05:46 min/mi
Speed
Pace
Elevation
Elevation Gain: 54 m
Elevation Loss: 50 m
Min Elevation: 72 m
Max Elevation: 111 m

 

Laps 6
SplitSplit
Hour:Minute:SecondTime
MilesDistance
Minutes per MileAvg Pace
Summary 00:32:55 5.00 06:35
1 00:06:49 1.00 06:49
2 00:06:34 1.00 06:34
3 00:06:34 1.00 06:34
4 00:06:32 1.00 06:32
5 00:06:24 1.00 06:24
6 00:00:00 0.00

Posted under Daily Training

This post was written by Tommy on August 16, 2010

Training last week

Count: 6 Activities Missed Thursday due to shopping and work.

Time: 05:29:48 h:m:s

Distance: 50.39 mi

Max Distance: 12.63 mi

Avg Distance: 8.40 mi

Max Speed: 13.4 mph

Avg Speed: 9.2 mph

Max Time: 01:32:37 h:m:s

Avg Time: 00:54:58 h:m:s

Avg Elevation Gain: 80 m

Max HR: 180 bpm

Avg HR: 146 bpm

Calories: 5,056 C

Posted under Daily Training

This post was written by Tommy on August 15, 2010

Tommy’s Training Today

Maryann and I travelled down to Glasgow to visit her mum and pick up Cameron and Lewis from Maryann’s sisters, never got back until Midnight so not much sleep after a pretty comprehensive weeks worth of training.

Wanted to do the Clubs long run however interest seems to be fading as there was only myself and Bernt Cerderstrom there at 8.30 this morning.

I was glad that Bernt was there as my body was a bit spent especially after yesterday’s sub 6′s for 9 miles.  He kept me right here is my stats.

Posted under Daily Training

This post was written by Tommy on August 15, 2010

Off to Maryann’s Mum’s for the day in Erskine

Managed a wee 9miler before I went.

Posted under Daily Training

This post was written by Tommy on August 14, 2010

A wee 7miler this morning

Posted under Daily Training

This post was written by Tommy on August 10, 2010

Training today, proposed to do 6.30pace for 8, pace was good managed 8.5.

Training today

  • 8.5 miles in 6.30 min mile pace.
  • Felt like after yesterday’s 6.7min mile pace for 7 I should ease back a wee bit for the potential of doing 5.45min miles for the 7.
  • Set myself a target of getting under 40mins

Posted under Daily Training

This post was written by Tommy on July 30, 2010

Thursday training.

Next 2 races

  • Donkey Brae Sunday
  • Forth Road Bridge 10k following Sunday

Posted under Daily Training

This post was written by Tommy on July 29, 2010

Before the Class on Monday I managed to run 5miles for five weeks

Hurt my left Bum area the week before the Carnethy Hill race, Carnethy killed me off and I hadn’t really run since details of my run below.

http://connect.garmin.com/activity/27739383

Posted under Daily Training

This post was written by Tommy on March 24, 2010

GPS watch returned.

Just received my training watch back from Garmin, just need to get my Left Hip functioning again, I’ll miss the Nationals this weekend, I’ve not ran since Carnethy my quads haved been murdered. Unlike Ritchie’ Cunningham’s who overtook me just below the Carnethy summit (pictured below in the Orange and Green of Carnegie with the Carnethy Hill in the back ground) who’s bagged another 80miles since.

P2140535 

Posted under Daily Training

This post was written by Tommy on February 16, 2010

Only managed 3.5 instead of the planned 4

Felt well rested after not running yesterday, this week I have been getting into a bad habit of not getting up and running at 6….my mind was saying you should but I can always do it later. I needed to get strong and get up and out.

Once dressed set up my half watch which gets sent away today, set it up for speed,last 3 session I’ve averaged 9.3mph so I was planned on keeping the intensity the same.

Freezing outside got started and Glut was there but not as bad legs weren’t too bad but as time went on I felt I had been missing the early sessions and I wasn’t feeling as strong as last week, Left Glut tightness was starting to come more…turned back and I was starting to feel warmer but leg dragging me, average speed 8.6 which wasn’t too bad, by the way that I was feeling but couldn’t manage 4, 3.5 was long enough final pace was 7.02 for 3.5 at 8.5mph stats and map:http://connect.garmin.com/activity/24431269

Stats this week

Count: 4 Activities
Time: 02:21:03 h:m:s
Distance: 21.41 mi
Max Distance: 9.50 mi
Avg Distance: 5.35 mi
Max Speed: 12.8 mph
Avg Speed: 9.1 mph
Max Time: 01:01:55 h:m:s
Avg Time: 00:35:15 h:m:s
Avg Elevation Gain: 235 m

Stats from the previous week same time

Count: 5 Activities
Time: 03:11:59 h:m:s
Distance: 28.62 mi
Max Distance: 10.00 mi
Avg Distance: 5.72 mi
Max Speed: 10.6 mph
Avg Speed: 8.9 mph
Max Time: 01:04:08 h:m:s
Avg Time: 00:38:23 h:m:s
Avg Elevation Gain: 129 m

Posted under Daily Training

This post was written by Tommy on February 11, 2010

9.5 miles with pain

Had 2 appointments yesterday at 4.30 & 8.30pm, Maryann decided not to run so I took the oppourtunity to get out instead of leaving it to 1130pm like last Tuesday,looking back on the stats to lat Tuesday 10 miler I averaged 6.24min miles which I thought was pretty good, finishing off at 64.08, last night after the class I had suffered a back/bum tightness which was making it difficult to put my weight on my left leg so this was going to be interesting to see how it would compare from the last Tuesday.

All the way round I was conscious of it but nearing 8 miles going up the Dunfermline Building Society it was really dragging me back, all in all although I had to reduce the distance by half a mile my overall average was only 5secs down per mile for the 9.5. Run Map & Stats When I got home and after my 8.30 appointment I got the foam roller out and blasted my back and bum which has made a slight difference.

Stats so far for the week

Count: 3 Activities
Time: 01:56:26 h:m:s
Distance: 17.92 mi
Max Distance: 9.50 mi
Avg Distance: 5.97 mi
Max Speed: 12.8 mph
Avg Speed: 9.2 mph
Max Time: 01:01:55 h:m:s
Avg Time: 00:38:48 h:m:s
Avg Elevation Gain: 262 m

Posted under Daily Training

This post was written by Tommy on February 10, 2010

This Weeks Training so far

Monday had an easy 2 and a half in the morning, Gluts and Hip-flexors not moving very well. Managed 7.30min miles for the 2.5.

http://connect.garmin.com/activity/24236981

Monday night, not very much time but due to a slow start this morning tried to push it as hard as I could plan was to get under 36 for 6 Just Managed it

http://connect.garmin.com/activity/24304479

Stats for the week so far:

Count: 2 Activities
Time: 00:54:31 h:m:s
Distance: 8.42 mi
Max Distance: 6.00 mi
Avg Distance: 4.21 mi
Max Speed: 12.8 mph
Avg Speed: 9.3 mph
Max Time: 00:35:56 h:m:s
Avg Time: 00:27:15 h:m:s
Avg Elevation Gain: 223 m

Plans

  • Today late night 10miler start 10pm
  • Tomorrow am 4mile pm 10miles
  • Thurs am 4mile, pm 10miler
  • Fri 4miler
  • Sat pm Race Carnethy Hill Race
  • Sun pm easy 6miler
  • Next week National Cross Country Championships aim(top 50)

Posted under Daily Training

This post was written by Tommy on February 9, 2010

Training this morning

Just a nice easy leg loosener this morning, missed not going out yesterday, legs were heavy and hip flexion was pretty near non existant but hey ho, it was very mild thismorning a lot better condition then than what they are now!

http://connect.garmin.com/activity/24236981

Posted under Daily Training

This post was written by Tommy on February 8, 2010

Training this week so far

Count: 5 Activities
Time: 03:11:59 h:m:s
Distance: 28.62 mi
Max Distance: 10.00 mi
Avg Distance: 5.72 mi
Max Speed: 10.6 mph
Avg Speed: 8.9 mph
Max Time: 01:04:08 h:m:s
Avg Time: 00:38:23 h:m:s
Avg Elevation Gain: 129 m
Max HR:
Avg HR:
Calories: 3,253 C

Posted under Daily Training

This post was written by Tommy on February 4, 2010

4 miler at 6.30am this morning

Going to bed earlier at night has helped me get up early as of late, never made last Thursday morning because of tiredness from my Wed 3 run exploits but this morning managed it which is an improvement.

Started off again pretty slow 7.30min miles I thought to myself I should get that down no problem but I felt it a real struggle this morning, nothing to do with breathing just stiffness in the quads IT band areas, need to get on the roller sometime today, after 15mins thought I wasn’t even going to touch sub 7, it was becoming a real battle which is good first thing in the morning motivating yourself at that time to maintain the pace you done last week this.

Anyway battled the last mile and a half to get it down to 7 on the dot for the 4miles

So far stats are about the same as last week bearing in mind I still have to run this evening.

  • Runs 10
  • time 4hr 12mins
  • miles 36.20
  • max run 6miles
  • aver run 3.62miles
  • ave pace 8.6mph
  • avr climbing 118metres
  • tonight 6-10miler
  • friday 4morning hard 3-4 evening
  • sat run to Loch Fitty 3miles, do the race 5miles run back
  • sun medium intensity session 60mins minimum up Benarty hill early

Posted under Daily Training

This post was written by Tommy on January 28, 2010

13.25 Miles Wed 27th Jan 2010

Boys had a Scottish Drama afternoon at their Primary school which Maryann took a half day to come and see. So she looked after Isla in the afternoon, so I could run down to Dunfermline High to train the teachers on their Lunch break.

8 Teachers turn up for the session which was a big drop from last weeks 16.

Left Dunfermline High at 2pm to run the 6.50miles to Inzievar Primary to conduct their Afterschool’s club. There was a westerly wind which I was straight into most of the way, that being said the conditions were perfect for running and as you leave Cairneyhill the rolling 2.5 road up to Oakley the roads are undulating pretty quite and great for running. Average pace was 6.59min miles.

Heading back towards the Circuit class venue in Charlestown at 4.15pm  doing the 5 miles I thought no way would I hold sub 7min miles,  the first mile it was hard to get the legs and pelvis moving but once going I started to get faster and faster at one stage I think I was down to an average of 6.41 pace. Felt good to be finished running for the day and not too tired and before 5pm which helped with the Class set up and my stress levels.

Posted under Daily Training

This post was written by Tommy on January 28, 2010

Tommy’s Training Mon 25th

http://connect.garmin.com/activity/23186809

  • 6.20am
  • 4miles
  • 6.5o average min miles
  • 27.20 mins
  • 146 metres of climbing

http://connect.garmin.com/activity/23204714

  • 3.55pm
  • 6miles
  • 5.58 average min miles
  • 35.49 mins
  • 159 metres of climbing

The race at the weekend, Monday’s running and the classes last night were too much for me, too tired to get up so need to make up for it tonight.

Below a Picture fron Sunday’s relay 

DSC_0197 by Chris Upson.

Posted under Daily Training, Lawrence Pictures, Photos, Post Race Feedback

This post was written by Tommy on January 26, 2010

Running Exploits yesterday

After a long winded day on Wed I was still in tatters early Thursday morning and gave in to my early morning run, depending on someone calling looking for the 4.30 appointment would depend if I did 4 or 11, no call so I was free until 6pm run details my Auld Haunt.

 11miles sub 6.50pace 75mins, until Lewis got a hold of my watch as you can see from the pace.http://connect.garmin.com/activity/22874904

Simon & Lynne Kuz turned up at 6.30pm and took Maryann a 5 miler on her birthday.

up to 41.18miles 4hrs 52mins of running.

tonights session last one before Sunday 4miles average above 8.4MPH, reason, over the past 4days for the 41miles this has been my average speed.

Posted under Daily Training

This post was written by Tommy on January 22, 2010