4.20km Treadmill in 18:37

With my knee still recovering, I decided to run on a softer surface and opted for the gym treadmill. I selected my 4.2km program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37.

Basically, I ran the Cooper Test (12 minute run) at an average speed of 14.3kmh, covering a distance of 2,860 metres. I then dropped my speed to 11.0kmh for 340 metres to take on board some water and allow my Heart Rate to drop to 155, then increased the speed to 13.5kmh for the remaining 1,000 metres.

For my current fitness level, at one point I had pushed myself, which saw my HRmax rise to 177. This shows that my fitness level needs more work to get it back to somewhere nearer to the norm.


The Stats

Time: 18:37
Distance: 4.20km (2.61m)
Average speed: 13.536kmh (8.411mph)
Average pace: 4:26 per km (7:08 per mile)
Heart rate: HRavg 163, HRmax 177, and 296kcals

Cooper Test: 2,860 metres in 12 minutes.

Knutsford Reserves v New Brighton Reserves

Knutsford Reserves 1 - 2 New Brighton Reserves.

My first pre-season friendly!

I could not use my new boots as the surface was bone dry, so I used my old trainer style boots instead. The grass still acted as a soft cushion which makes a change to running on much harder surfaces like tarmac.

The match went well, as both teams played the game in the true spirit of a friendly.


Cautions:

None

Referee: myself.
Asistant Referees: Scott Clarke and Paul Dunn.

Weather: Cool and cloudy.

First Half: 47:30, HRmax 165, HRavg 145, 540kcals.
Second Half: 47:30, HRmax 162, HRavg 134, 519kcals.
Totals: 1:35:00, HRmax 165, HRavg 139, 1059kcals.

4.45km Park Loop Anticlockwise in 22:12

Considering the warm weather and its accompanying humidity, my current aerobic [un]fitness level, my recoving knee, and the fact I have my first refereeing pre-season friendly tomorrow, I decided to run the Park Loop but at much slower and comfortable pace.

Ironically, as I was reaching the Pewterspear Garden path, another runner, a bearded man in his early 50s was also running towards the Pewterspear Garden path but from the opposite direction at a speed of approximately somewhere between 13.5kmh and 14.0kmh.

We both arrived at the top of the Pewterspear Garden path at exactly the same time and both began to run down it. Not wanting to be seen off by the bearded one, I increased my pace and kept slightly ahead of him all the way down the 800 metre path. At its exit, he then turned right and headed down London Road in the direction of Stockton Heath and I of course headed left towards the King Street Old Roman Road. I eased off the accelerator once again, but it had been good to give myself a short blast during this session.

I now just need to get my aerobic fitness back to normal once again...


The Stats

Time: 22:12
Distance: 4.45km (2.77m)
Average speed: 12.027kmh (7.473mph)
Average pace: 4:59 per km (8:02 per mile)
Heart rate: HRavg 166, HRmax 176, and 356kcals

Cooper Test on a Treadmill plus some Weights!

Following a 200 metre warm up, I performed a 12 minute Cooper Test on a treadmill in the air conditioned gym, covering a distance of 2,800 metres in the permitted time.

Because, this was only my second real run in two and a half weeks, I did find this short session difficult but at least my knee appeared to hold out.

I definitely without any doubt, would have struggled to gain a good time at the Wirral Seaside run last night and more importantly would have lacked the confidence to push myself in fear of reinjuring my knee. It's now mending.

I now just need to get my fitness level back once again. In a way, I am now quite pleased that I did not rush back too quickly and am still treading carefully.

After my Cooper Test run, I then perfomed some simple arm based weight exercises for about 10 minutes to round off my gym session.


Time: 12:00
Distance: 2.80km (1.74m) Treadmill
Average speed: 14.00kmh (8.70mph)
Average pace: 4:17 per km (6:54 per mile)
Heart rate: HRavg 163, HRmax 174, and 295kcal

Knee still mending...

Today was a complete rest and knee recovery day.

I sensibly, went poolside yesterday lunchtime and sat in the jacuzzi once again pointing my injured knee at the jets for 26 minutes.

Despite tomorrow being the July Seaside Run and my heart wanting to take part, my mind won this battle and I have decided that it is probably best not to run in such an event too soon and reinjure myself.

I have my first pre-season refereeing friendly match on Saturday, so would really like to be some way to recovery for then.

4.2km on a Treadmill in an air conditioned gym

I thought it was time to give my knee a test, so the treadmill was the answer. I could always press the stop button at anytime if my knee began to hurt. Also, it would be a bit cooler than going running outdoors at this precise moment in time.

I planned to run 4.2km and that it exactly what I did, although I did begin to feel my knee a bit at the 3.8km stage. Only twinges mind.


Checkpoints

First mile time: 6:39 (including treadmill getting up to speed);
Coopers (12 minute) distance: 2.9km;
Second mile time: 13:40.


The Stats

Time: 17:48
Distance: 4.20km (2.61m) Treadmill
Average speed: 14.157kmh (8.797mph)
Average pace: 4:14 per km (6:49 per mile)
Heart rate: HRavg 165, HRmax 176, and 287kcals

4.77km Park Loop Brisk Walk (from work and back)

Considering the humidity and also considering that I had not really tested out my knee yet, I decided to walk the Park Loop, setting off and returning back to work at a brisk walking pace. The distance walked is just shy of 3 miles.

My knee appears to have held out, so it must be well on the mend and I managed to do some reasonable lunchtime exercise too!


Stats

Time: 44:59
Distance: 4.77km (2.96m)
Average speed: 6.36km (3.95mph)
Average pace: 9:26 per km (15:11 per mile)

Keeping in the shade

My knee and me had another rest today this lunchtime in the shade of a couple of trees in the BCT car park lawn area.

It was the hottest day this year... and perhaps many years today, so running really was not a sensible option.

Another rest day

My knee is feeling much better, but as Steve has already said, I should not rush back too soon thereby reinjuring myself. Wise words from a Wiseman I thought...

Plus, it is again extremely blistering hot out there... so, it's certainly knee mending time once again today.

Knee mending and too hot!

I had already decided not to run today to give my knee time to mend. In fact, I am going to rest it until I feel it's better, then try it out on the treadmill just to make sure. This appraoch allows me to press the stop button at anytime if I feel any pain.

It is also far too hot today! In fact it's hotter than many holiday destinations across the world. Wednesday is supposed to be even hotter and is set to become the hottest day this year.

You'd have to be a fool to run in this heat.

New Referee's Football Boots

These are my new referee's asics football boots bought from sub-4 in Stoke-on-Trent, just in time for the brand new football season...

30 minutes of jacuzzi jets on my knee

I sensibly, went poolside this lunchtime and sat in the jacuzzi pointing my injured knee at the jets for 30 minutes.

I have also worn my knee support all day. Hopefull, It'll mend soon.

Went for a jog with John

With my left knee strapped up, John and I jogged at an extremely comfortable pace, as my knee would not have been capable of going much faster. I also ran on grass wherever I could to soften the impact.

The upside was that we both could easily chat all the way around the Park Loop course and we really didn't mind too much when a lorry reversed directly in front of us, completely blocking our path. We lost quite a bit of time there, but then again, it certainly was not that kind of run.

Afterwards, in the changing room, when I removed my knee support, I knew that my knee had been put to work. Ralgex and an afternoon sitting at my desk would appeared to have helped. I think it's probably very wise to give my knee a rest for a few days in order to allow it to mend properly.


The Stats (For what they're worth)

Time: 24:18
Distance: 4.45km (2.77m)
Average speed: 10.988kmh (6.827mph)
Average pace: 5:28 per km (8:47 per mile)
Heart rate: HRavg 148, HRmax 156, and 315kcals

27 minutes of jacuzzi jets on my knee

I went poolside this lunchtime and sat in the jacuzzi pointing my injured knee at the jets for 27 minutes. I only had to suffer about 5 minutes of the aquafit class before it ended - so good timing really.

The steamroom and sauna, since the end of June and until the end of July (estimated), are not in use, because the old ones have been demolished and new larger improved ones are being built in their place.

Painful left knee!

My inside left knee is very painful this morning! It is even painful to walk and even more painful ascending or descending stairs.

I think it could do with some recovery time...

The Ralgex freeze spray was used again last night and again this morning too.

I really hate being injuried!

4.45km Park Loop Anticlockwise in 19:13

My eye infection was improving, my Pro Sport knee support was strapped to my leg, I had my new trainers on, and I was feeling mentally strong. What could be better...?

So, off I went, completing the first kilometre in 3:49 and then the first mile in 6:24, which is not bad considering the first mile involves you coming to a complete stop to negotiate three separate kissing gates before setting off and accelerating back to pace again. Also, the first mile is not entirely flat and there is one main road and two other minor roads you need to cross too.

With a good mile time in the bag, I then kept going at a reasonable pace, completing the course in a good time (for me) of 19:13, which is 6:57 per mile pace for the 2.77 mile course.

I was quite pleased with my lunchtime effort, that was until I felt my inside left knee. It was hurting again - quite painful in fact! Perhaps I had gone a little too fast with an injury that had not just quite yet healed. You buy some fancy new trainers and you think you're invincible! Lesson learned.

The Ralgex analgesic freeze spray came in handy today!


The Stats

Time: 19:13
Distance: 4.45km (2.77m)
Average speed: 13.894kmh (8.633mph)
Average pace: 4:19 per km (6:57 per mile)
Heart rate: HRavg 168, HRmax 175, and 317kcals

4.45km Park Loop Anticlockwise in 20:22

It was cloudy, much cooler, but suprisingly still quite humid. It began spitting rain at the 1.2km mark, which turned to light drizzle at the 1.6km mark, before completely stopping again at the 2.0km mark. Well, it was nice whilst it lasted!

My knee injury is now improving day by day. I've been wearing a Pro Sport knee support during every run since last Monday and I think it's finally paying off. Also, running with my brand new Saucony Trigon trainers will undoubtly help too as I stongly believe that my old trainers were well overdue in being replaced.

My eye is no longer swollen, but is still not completely back to normal just quite yet - I think another day or two will put matters right. On the mend.

So, today's time (with my war wounds) of 20:22 is not too bad I suppose, epecially given that Monday's is often not my best running day performance wise.


The Stats

Time: 20:22
Distance: 4.45km (2.77m)
Average speed: 13.110kmh (8.146mph)
Average pace: 4:35 per km (7:22 per mile)
Heart rate: HRavg 164, HRmax 172, and 319kcals

New Saucony Trigon Guide Running Shoes

These are my new Saucony Trigon Guide running shoes purchased from Sub-4 based at the Festival Park in Stoke-on-Trent.

...and new New Balance Running Vest

This is my new New Balance red running vest bought from Sub-4.

...and new New Balance shorts

This is my new New Balance blue shorts also bought from Sub-4.

4.77km Park Loop Walk starting from Work

Sore Eye!

When I awoke this morning, my left eye lid was really swollen, inflamed, red, and very sore indeed. My eye had not ever been that bad before. My head felt really spaced out too.

I obvoisuly went to see my doctor, who subscribed some Chloramphenicol eye ointment that I must apply four times a day until 48 hours after all ailments have cleared.

So feeling unwell, I instead went for a walk around the Park Loop Anticlockwise, starting and returning back to work. Running today was unfortunately out of the question.

Ironic really, the temperature had dropped dramatically, it was cool, with a light breeze. Not bad running conditions for once!


Stats

Time: 49:23
Distance: 4.77km (2.96m)
Average speed: 5.80km (3.60mph)
Average pace: 10:21 per km (16:40 per mile)
Heart rate: HRavg 86, HRmax 101, and 224kcals

3.72km Trot again - It's too humid!

The weather was sunny and extremely humid again! Also, my left eye is sore and swollen, probably from high pollen counts. This made my head feel a little light. So, I decided all things considered, a time on feet shorter trot was most appropriate today.

I just wish that the humidity would drop... all us runners want is some air to breathe... oh and no allergy associated issues!


The Stats

Time: 18.34
Distance: 3.72km (2.31m)
Average speed: 12.021kmh (7.470mph)
Average pace: 4:59 per km (8:02 per mile)
Heart rate: HRavg 150, HRmax 158, and 249kcals

4.45km Park Loop Anticlockwise in 21:05

It was extremely warm and extremely humid again. Today's effort was the best I could manage given the weather conditions.

Considering I had a half day's holiday this afternoon for my wife's second scan of our unborn 19 week old baby, which went well by the way, I would have normally taken advantage and run a bit further... but not today - it was far too warm!

Instead I ran the basic Park Loop. Then I had a cold shower before going poolside for a jacuzzi for 15 or so minutes, followed by another cold shower in an attempt to cool down... which kinda worked... then onto the hospital for the very important second scan.


The Stats

Time: 21:05
Distance: 4.45km (2.77m)
Average speed: 12.664kmh (7.869mph)
Average pace: 4:44 per km (7:37 per mile)
Heart rate: HRavg 155, HRmax 166, and 297kcals

4.45km Park Loop Anticlockwise in 21:33

It was probably the warmest day this year. It was sunny and very humid, so I sensibly drank 500ml of water before setting off and also wore a baseball cap to protect my head from the sun's direct heat. Not the best running weather conditions!

Although, I ran further and at a faster pace than yesterday, my pace was still much slower than normal.

During the Park Loop, I kept running into unpleasant pockets of extremely warm air, especially on approach to the mile mark and thereafter where the path runs beside Dingles Brook.

Despite the humidity, I felt fairly OK, that was until part way down the Old Pewterspear Garden Path when all my strength suddenly felt as though it was sapped away from me. The last 1km obviously became more difficult.

Today was all about getting around and eventually crossing that finish line...

A few gallons of water later and about 1 hour afterwards my body began to cool down back to normal.


The Stats

Time: 21:33
Distance: 4.45km (2.77m)
Average speed: 12.390kmh (7.699mph)
Average pace: 4:51 per km (7:48 per mile)
Heart rate: HRavg 155, HRmax 162, and 302kcals

3.72km Trot - It was far too warm!

The weather was sunny, extremely hot and very humid. Therefore, I quite sensibly decided that a "time on feet" trot would be appropriate in these weather conditions, over a slightly shorter 3.72km Park Loop Medium Anticlockwise.

Sometimes you can really enjoy a sensible run...


The Stats

Time: 20:04
Distance: 3.72km (2.31m)
Average speed: 11.123kmh (6.911mph)
Average pace: 5:24 per km (8:41 per mile)
Heart rate: HRavg 150, HRmax 157, and 269kcals