4.20km Treadmill in 18:37 Again!

I selected my 4.2km treadmill program set at an initial speed of 14.0kmh, completing the distance in a time of 18:37 (identical to yesterday).

Basically, I ran the Cooper Test (12 minute run) at an average speed of 13.9kmh, covering a distance of 2,780 metres in this time. I then dropped my speed to 13.0kmh for 420 metres that acted as a recovery period where my Heart Rate dropped to 163 bpm.

I then increased the speed to 13.5kmh for the next 600 metres, before increasing the speed to 14.0kmh for the next 200 metres, then increasing it further to 14.5kmh for the next 100 metres, then again to 15.0kmh for the next 50 metres, and finally increased my speed to 15.5kmh for the final 50 metres.

This final 1,000 metre incremental speed step-up to a sprint finish will hopefully help towards me gaining my old fitness level back.


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 157, HRmax 174, and 272kcals

Cooper Test: 2,780 metres in 12 minutes.

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

4.45km Park Loop Anticlockwise in 20:27

The weather was extremely warm and humid again! I felt quite exhausted today too, so a time on feet run was sufficient. My pace was certainly fast enough in these types of weather conditions!


The Stats

Time: 20:27
Distance: 4.45km (2.77m)
Average speed: 13.056kmh (8.113mph)
Average pace: 4:36 per km (7:24 per mile)
Heart rate: HRavg 163, HRmax 171, and 315kcals

4.45km Park Loop Anticlockwise in 19:54

The weather was sunny, very warm, and humid. I was also still feeling quite tired from last night's Wirral Seaside Run, however I decided to push myself around the course to manage another sub-20 time of 19:54. In fact this time is exactly the same as my Monday run this week.


The Stats

Time: 19:54
Distance: 4.45km (2.77m)
Average speed: 13.417kmh (8.337mph)
Average pace: 4:28 per km (7:12 per mile)
Heart rate: HRavg 163, HRmax 175, and 307kcals

4.92km Wirral Seaside Run - June 2006

Wirral Seaside Run

I met up with John again for the monthly Wirral Seaside Run. The evening weather was warm and humid, which had an affect on both of our times. Plus sometimes, if you're not in the right mood you're simply not going to perform to your best.

John's time was 21:13 and my time was 20:32. There were 146 runners who crossed the finish line.


My Stats

Time: 20:32
Distance: 4.92km (3.06m)
Average speed: 14.377kmh (8.933mph)
Average pace: 4:10 per km (6:43 per mile)
Heart rate: HRavg 172, HRmax 178, and 359kcals


Our Recorded Times:

1. 19:57 Mike on Wed 24 May 2006 at 07:00pm
2. 20:06 Mike on Wed 26 Apr 2006 at 07:00pm
3. 20:13 Mike on Sun 25 Sep 2005 at 11:00am
4. 20:16 John on Wed 26 Apr 2006 at 07:00pm
5. 20:17 Mike on Wed 24 Aug 2005 at 07:00pm
6. 20:32 Mike on Wed 28 Jun 2006 at 07:00pm
7. 20:38 Mike on Sun 23 Oct 2006 at 11:00am
8. 20:46 John on Wed 24 Aug 2005 at 07:00pm
9. 21:02 John on Wed 24 May 2006 at 07:00pm
10. 21:13 John on Wed 28 Jun 2006 at 07:00pm
11. 21:17 John on Wed 20 Jul 2005 at 07:00pm


Other Pictures: Click on any of them to enlarge.

The Start Line

The Seaside Pathway

See course map.

4.45km Park Loop Anticlockwise in 19:09

The weather today was cloudy and cool with a bit of drizzle towards the end - good running conditions once again.

I kind of pushed myself mentally a bit today, ignoring the brain signals for me to slow down, especially in the middle section of the run. It hurt running at today's pace... but did I managed to obtain my 4th best time ever for this course with a time of 19:09.

Having said that though, I would of probably managed a slightly better time had a dog not run at me at the 2km mark, causing me to almost come to a dead stop before being allowed to accelerate off once again. That aspect of the run was disappointing considering the effort I had been putting in. If it had not been for the dog incident, I may have crept into Bronze or even Silver position!

















Above: Old Pewterspear Garden Path, 2900 metres and 12 minutes into today's run.
Click on the picture to enlarge it.


Knee Update

My knee is much better but still not 100%. I did not really feel it much whilst running, but I did afterwards for a little while.


New Top 4 Times

18:44 on 13-Dec-2005 (14.253kmh)
19:02 on 23-Mar-2006 (14.028kmh)
19:05 on 09-Nov-2005 (13.991kmh)
19:09 on 27-Jun-2006 (13.943kmh)


Today's Stats

Time: 19:09
Distance: 4.45km (2.77m)
Average speed: 13.943kmh (8.664mph)
Average pace: 4:18 per km (6:56 per mile)
Heart rate: HRavg 160, HRmax 197!, and 278kcals

4.45km Park Loop Anticlockwise in 19:54

The weather today was cloudy and cool - good running conditions.

Although my knee is better, it was still niggling me and I was certainly reminded of that fact at the 1.2km and 2km mark when I momentarily felt some pain. Still, I got round in a sub-20 time, allbeit, I had to work harder which my kcals burned would suggest.


The Stats

Time: 19:54
Distance: 4.45km (2.77m)
Average speed: 13.417kmh (8.337mph)
Average pace: 4:28 per km (7:12 per mile)
Heart rate: HRavg 161, HRmax 174, and 299kcals

4.45km Park Loop Clockwise in 19:57

I decided to run the Park Loop in the opposite direction for a change. The weather today was warm and sunny again - very different from yesterday.

My knee was still niggling me, especially during the last 2km. Hopefully a weekend rest should do the trick.

















Above: The Oak Walkway wooden bridge, 3.4km into the run.
Click on the picture to enlarge.

The Stats

Time: 19:57
Distance: 4.45km (2.77m)
Average speed: 13.383kmh (8.316mph)
Average pace: 4:29 per km (7:13 per mile)
Heart rate: HRavg 160, HRmax 172, and 296kcals

4.45km Park Loop Anticlockwise in 20:48

My left knee was not 100% and it was quite a bit windy today too. The temperature was much cooler than of late which meant that aspect of the weather made for much better running conditions.

However, I had decided at the outset to go steady today rather than possibly causing unwanted injury to my knee. So, I listened to my head and did exactly that. In fact, I found the run enjoyable, just trotting around at a much easier pace.


The Stats

Time: 20:48
Distance: 4.45km (2.77m)
Average speed: 12.837kmh (7.976mph)
Average pace: 4:40 per km (7:31 per mile)
Heart rate: HRavg 155, HRmax 164, and 291kcals

My kcals burned again was sub 300kcals! Like I have said before, I'll keep monitoring.

Rest Day

After yesterday's 10.17km run, my left knee was giving me a bit of grief.

Also, I aquired the nj.exe virus on my work PC, that took me all morning to get rid of... eventually I worked out that the nj.exe and ej.exe had to be removed from my C: drive and bikini.exe had to be removed from my startup folder! So, even if I had been fit, it felt inappropriate to go off running at lunchtime when I had unfortunately wasted the morning removing this trojan!

Then, some time was additional consumed informing everyone that I am about to become a Dad as my wife Abbie is now 4 months pregnant with our first child.

Enough reasons there why I did not run today. Hopefully knee allowing, I will be back running tomorrow.

10.17km Pewterspear Loop + Park Loop Extra Anticlockwise in 47:39

Andy went to Sheffield today, so I arrived into work at 8:15am and went for a much longer than usual 10.17km run in a time of 47:39. I ran the Pewterspear Anticlockwise Loop, immediately followed by the Park Loop Extra Anticlockwise.

It was very windy today, especially along the whole length of the Pewterspear Green Road, Longwood Road, and down the Pewterspear Old Garden Path which effected my overall time.


Checkpoint Times

Pewterspear Loop 19:58
10.00km 46:58


The Stats

Time: 47:39
Distance: 10.17km (6.32m)
Average speed: 12.806kmh (7.957mph)
Average pace: 4:41 per km (7:32 per mile)
Heart rate: HRavg 162, HRmax 170, and 723kcals

4.45km Park Loop Anticlockwise in 20:01

Just outside a sub-20. Disappointing, considering I put my foot down for the last 250 metres in a real attempt to skeak just inside the sub-20 time. Oh well...

It was raining (fine drizzle) for the first half of the run and then it cleared up and became rather humid once again.


The Stats

Time: 20:01
Distance: 4.45km (2.77m)
Average speed: 13.339kmh (8.288mph)
Average pace: 4:30 per km (7:14 per mile)
Heart rate: HRavg 156, HRmax 174, and 288kcals

My kcals burned was even lower today with a sub-290kcals! I'll keep monitoring.

Cholesterol Test

Tesco Warrington were today performing free cholesterol tests sponsored by Flora and H.E.A.R.T UK.

Having never been tested for my cholesterol "number" before, I decided to give it a go - it was free after all!

My LDL cholesterol (Bad cholesterol) reading was 4.2 mmol/l and my HDL cholesterol (good cholesterol) reading was 1.64 mmol/l. My total cholesterol reading was 6.25 mmol/l.

My estimated chance of developing heart health problems within the next 10 years is considered to be: LOW RISK. Although my LDL is high, my HDL is low. This basically means they kind of cancel each other out.

mmol/l = millimoles per litre.

Website Links

British Heart Foundation (www.bhf.org.uk)
British Nutrition Foundation (www.nutrition.org.uk)
Diabetes UK (www.diabetes.org.uk/home.htm)
Food Standards Agency (www.eatwell.gov.uk)
H.E.A.R.T UK (www.heartuk.org.uk)
Vegetarian Society (www.vegsoc.org)

3.22 (2.00m) Park Loop Short Anticlockwise in 13:51

I did not have my car with me today, so my wife dropped me off at the gym.

Due to the fact I had to allow time for me to walk back from the gym afterwards, I ran the Park Loop Short today at a reasonable pace of 13.949kmh. It was still warm and humid of course!
















Above: The second wooden kissing gate on approach to Stoneacre Gardens having just crossed over the Pewterspear Green Road, 1.25km into the Park Loop run.
Click on the picture to enlarge it.


The Stats

Time: 13:51
Distance: 3.22km (2.00m)
Average speed: 13.949kmh (8.668mph)
Average pace: 4:18 per km (6:55 per mile)
Heart rate: HRavg 164, HRmax 175, and 218kcals

4.45km Park Loop Anticlockwise in 20:43 with John

John joined me for a run around the Park Loop. We ran at a 12.9kmh (8.0mph) chatting pace, completing the course in 20:43. It's nice having a running buddy rather than running on your own all the time.

The weather was again cloudy, but it was still quite warm and humid.

Something that I've recently noticed, is that my kcals burned during the Park Loop have fallen below 300 no matter what pace I run, which must mean that my HRavg and VO2 have improved slightly. I shall now monitor for this statistic more closely.
















Above: Oak Walkway kissing gate exit, to cross over the Pewterspear Green Road, 1.2km into the run.
Click on the picture to enlarge it.


The Stats

Time: 20:43
Distance: 4.45km (2.77m)
Average speed: 12.888kmh (8.008mph)
Average pace: 4:39 per km (7:30 per mile)
Heart rate: HRavg 155, HRmax 168, and 290kcals

4.45km Park Loop Anticlockwise in 19:22

Although cloudy and a little cooler, it was still quite humid today. On a good note, I was back to my normal self following my ailments of only yesterday.

















Above: Oak Walkway after the first wooden bridge on the approach to the second wooden bridge before the exit onto the Pewterspear Green road, 1.1km into the run.
Click the picture to enlarge its view.


The Stats

Time: 19:22
Distance: 4.45km (2.77m)
Average speed: 13.787kmh (8.567mph)
Average pace: 4:21 per km (7:00 per mile)
Heart rate: HRavg 162, HRmax 172, and 298kcals

4.45km Park Loop Anticlockwise in 21:21

I was feeling a little nauseous and was experiencing mild sinusitis with accompanying mild headache. Also, last night, I also experienced mild conjunctivitis too which I dealt with by the use of a water eyebath. These problems are probably due to a high pollen count.

So, I was not feeling at my best and it was still warm and humid. It was definitely going to be a "time on feet" run today!

Once I had completed my run, showered and changed, I noticed that the air temperature and humidity had dropped dramatically - I think there's going to be a storm on its way.

















Above: Start of King Street Old Roman Road, 3.65km into the run.
Click the picture to enlarge its view.


The Stats

Time: 21:21
Distance: 4.45km (2.77m)
Average speed: 12.506kmh (7.771mph)
Average pace: 4:48 per km (7:43 per mile)
Heart rate: HRavg 154, HRmax 163, and 298kcals

4.45km Park Loop Anticlockwise in 19:56

It was very warm and extremely humid. Not really good running conditions at all. Still, all things considered, I was pleased with a sub-20 time.

















Above: Longwood Road, 2.5km into the run.
Click the picture to enlarge its view.


The Stats

Time: 19:56
Distance: 4.45km (2.77m)
Average speed: 13.395kmh (8.323mph)
Average pace: 4:29 per km (7:13 per mile)
Heart rate: HRavg 164, HRmax 172, and 310kcals

Referees' Fitness Test

Having climbed out of bed at 6:35am on Sunday, I showered to feel clean and fresh. I then had a light breakfast before heading off at 7:40am for my referees' fitness test.

I arrived at the Trafford Athletics Stadium at 8:15am, a good 45 minutes beforehand and was the first person to arrive apart from the event organisers.

Once the first 12 referees had arrived, at about 8:30am, the organisers decided that we could start earlier. So, after a 10 minute warm up in the already baking hot morning sun we all lined up at the start line. I was runner number 8.

I led from start to finish which is sometimes difficult as you end up being the pace maker for the group and have no target person to help maintain or improve your own pace.

My first lap was 1:22, and after two laps my time was 2:54. I ran the mile in a time of 6:16. My total recorded distance after the 12 minutes Cooper Test was 3,000 metres exactly.

Despite the very warm weather, I felt that I had ran within myself and was very comfortable all the way round. But like you say, it's only the training that makes it easier.

We then did the two 50 metre sprints within 7.5 seconds to complete the test. It was all over for the first 12 referees by 9:00am. In fact, I was back home by 9:35am!


Stats

Time: 12:00 Cooper Test Standard
Distance: 3000 metres (1.864 miles)
Average speed: 15.00kmh (9.32mph)
Average pace: 4:00 per km (6:26 per mile)
Heart rate: HRavg 173, HRmax 181, and 170kcals

4.77km Park Loop (from work) Walk

Today, I went for a walk with Denis around the Park Loop Anticlockwise, starting and returning back to work. The 4.77km (2.96 miles) distance on a particularly warm day (perhaps the warmest day this year) was completed in a time of 49:18.

So, a little exercise, which is better than a total rest day without burning myself out before Sunday morning's fitness test. The weather forecast suggests a blistering hot day ealier morning onwards on Sunday - great! Could do with it being a little cooler really.


Stats

Time: 49:18
Distance: 4.77km (2.96m)
Average speed: 5.81km (3.61mph)
Average pace: 10:20 per km (16:38 per mile)
Heart rate: HRavg 96, HRmax 114, and 299kcals

Blood Pressure Test

No run today...

I had to leave work a little earlier to go and have my blood pressure tested. This is a mandatory Football Association requirement before I can attend the fitness test this coming Sunday morning. The blood pressure test must have been performed no earlier than 14 days before the fitness test itself and the reading must be below 160 over 95. This blood pressure test must also be performed by an appropriate medical person.

My reading was 100 over 60 - so no problems there then!


So, yesterday was effectively my last run before Sunday, as I now plan to rest, carb load, sleep properly, and stay completely away from beer. So, that includes no drinking whilst watching England's opener!

I'll make up for it Sunday night!

4.45km Park Loop Anticlockwise in 21:27

I ran the Park Loop Anticlockwise (4.45km) on a very hot sweltering sunny day at a very comfortable pace due to the temperature and humidity. My easy pace time was 21:27. It took me until almost 3:00pm to cool down and stop sweating - very unpleasant!


















Above: Green Lane approaching Longwood Road, 2.4km in the run.
Click the picture to enlarge its view.


The Stats

Time: 21:27
Distance: 4.45km (2.77m)
Average speed: 12.448kmh (7.735mph) - Fast enough!
Average pace: 4:49 per km (7:45 per mile)
Heart rate: HRavg 159, HRmax 168, and 315kcals

3.22km (2.00m) Park Loop Short Anticlockwise in 13:40

3.22km Park Loop Short Anticlockwise in a time of 13:40 on another particularly very warm day. Took me ages to cool down afterwards.


















Above: Church path exiting onto Stretton Road, 3.0km into the run.
Click on the picture for a better view!


The Stats

Time: 13:40
Distance: 3.22km (2.00m)
Average speed: 14.137kmh (8.784mph)
Average pace: 4:15 per km (6:50 per mile)
Heart rate: HRavg 165, HRmax 177, and 220kcals

3.22km (2.00m) Park Loop Short Anticlockwise in 14:09

Due to the fact that my referee's fitness test is this coming Sunday, I shall be performing much shorter and/or less intense training sessions this week and perhaps will not run on Friday and Saturday too.

3.22km Park Loop Short Anticlockwise in a time of 14:09 on another particularly very warm day.


















Above: End of the Old Pewterspear Garden path, 2.3km into the run.
Click on the picture for a better view!


The Stats

Time: 14:09
Distance: 3.22km (2.00m)
Average speed: 13.654kmh (8.484mph)
Average pace: 4:23 per km (7:04 per mile)
Heart rate: HRavg 164, HRmax 172, and 221kcals

4.45km Park Loop Clockwise in 19:28 (New Gold)

4.45km Park Loop Clockwise (for a change) in a new personal best and new course record time of 19:28, beating my previous joint best times of 19:44 on the 11th and 18th October 2005.

The final kilometre especially in the swelting midday heat was difficult, which did not help when I accidentally swallowed a large flying insect. Not nice at all - especially being a strict vegetarian!


















Above: The King Street Old Roman Road exiting onto London Road, 800 metres into the run.
Click on the picture for a better view!


The Stats

Time: 19:28
Distance: 4.45km (2.77m)
Average speed: 13.716kmh (8.523mph)
Average pace: 4:22 per km (7:02 per mile)
Heart rate: HRavg 163, HRmax 174, and 299kcals

4.45km Park Loop Anticlockwise in 20:54

The very hard interval training of just 18 hours ago was still in my legs, so I decided a time on feet run was appropriate, so I ran the Park Loop Anticlockwise (4.45km) on a very warm sunny and yet windy day, at a very comfortable pace and in an easy time of 20:54.

















Above: Heading towards Green Lane, almost 2.0km into the run.
Click on the picture for a better view!


The Stats

Time: 20:54
Distance: 4.45km (2.77m)
Average speed: 12.775kmh (7.938mph)
Average pace: 4:42 per km (7:34 per mile)
Heart rate: HRavg 156, HRmax 169, and 296kcals