5.798km Interval Training - Golden Gate Walkway

Unfortunately, I did not manage to get a run in at lunchtime, so instead I did my first ever structured interval training session after work along the Golden Gate Walkway very near to where I live.

The Golden Gate Walkway is 367 metres long. Following a warm up jog to the start from home (330 metres), I performed 14 structured repetitions of 367 metres, followed by a warm down jog back home (330 meters).
















Above: Golden Gate Walkway, Sandymoor, Runcorn (367 metres).
Click the picture for a much better view!

Stats

Warm up 330m;
Repetitions 1, 3, 5, 7, 9, 11, and 13 at approximately 12.5kmh for 367m;
Repetitions 2, 4, 6, 8, 10, 12, and 14 at approximatley 16.5kmh for 367m;
Warm down 330m.


Totals

Time: 26:32
Distance: 5.798km (3.60 miles)
Heart Rate: HRavg 157, HRmax 173, 392kcals

4.45km Park Loop Anticlockwise in 20:30

I ran the Park Loop Anticlockwise (4.45km) on a sunny and windy day, at a comfortable pace and in a time of 20:30.

I had forgotten my running shoes that I had accidently left in the garage at home following my 9.52km run on Friday afternoon. So, I used the cross training shoes in the boot of my car instead. Always good to have some kind of back up!

















Above: One of the Roman Statues of the old King Street Roman Road, 4.2km into the run.
Click on the picture for a better view!


The Stats

Time: 20:30
Distance: 4.45km (2.77m)
Average speed: 13.024kmh (8.093mph)
Average pace: 4:36 per km (7:25 per mile)
Heart rate: HRavg 161, HRmax 168, and 305kcals

Wigg Island Walk

My wife and I decided to visit the Wigg Island Country Park in Runcorn, which was given Nature Reserve status in 2002. It used to be a industrial brown field site that has now been converted into what it is today.

The whole walk is approximately 4km, which we in fact did walk.













Above: One of the many paths at Wigg Island

Click on any picture for a better view!

Below: The Fox and the Rabbit tree stump sculptures

9.52km Sandymoor, Halton Moss, and Moore Loop in 44:20

I attended a St. John Ambulance Emergency First Aid for Appointed Persons course today in Runcorn. This meant no usual lunchtime run around one of the more familiar routes.

However, due to the fact that we only had 30 minutes for lunch instead of the allowed 1 hour, the course finished at 3:28pm instead of 4:00pm! So, I headed off home and decided to go for a longer run around my local area.

The 9.52km Sandymoor, Halton Moss, and Moore Clockwise Loop is a difficult route. The first 6.5km are a gradual but steady incline virtually all the way to Moore - I definitely felt it. Afterwards there is a good downhill part for about 1.5km, followed by a gradual downhill until the finish. However, after working hard going uphill for the first part, there were strong winds heading towards me on the downhill part - oh well! The weather was very warm and sunny too which made the already tough run even that more difficult.

I was completely exhausted at the end of the run which is quiet unusual (perhaps done too much lately) and I was visually sweating from head to foot. It was a hard run and to be honest, I was glad when it was over.


The Stats

Time: 44:20
Distance: 9.52km (5.92m)
Average speed: 12.884kmh (8.006mph)
Average pace: 4:39 per km (7:30 per mile)
Heart rate: HRavg 161, HRmax 166, and 672kcals

4.45km Park Loop in 19:27

I ran the Park Loop Anticlockwise (4.45km) on a sunny and very warm day in a time of 19:27. This was quiet a pleasing time on the back of a Wirral Seaside Run last night.
















Above: The old King Street Roman Road, 4.0km in the run.
Click on the picture for a better view!


The Stats

Time: 19:27
Distance: 4.45km (2.77m)
Average speed: 13.728kmh (8.530mph)
Average pace: 4:22 per km (7:02 per mile)
Heart rate: HRavg 165, HRmax 175, and 308kcals

4.92km Wirral Seaside Run - May 2006

At 7:00pm, the hooter was sounded and John and I amongst 168 runners started the 3rd Wirral Seaside Run of the season. We also met up with Steve (a former workmate of ours).






I ran the course in a personal best time and also in my first sub-20 time 19:57. Steve's time was 20:56 and John's time was 21:02.


My Stats

Time: 19:57
Distance: 4.92km (3.06m)
Average speed: 14.797kmh (9.194mph)
Average pace: 4:03.3 per km (6:31.5 per mile)
Heart rate: HRavg 174, HRmax 183, and 354kcals


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. 20:38 Mike on Sun 23 Oct 2006 at 11:00am
7. 20:46 John on Wed 24 Aug 2005 at 07:00pm
8. 21:02 John on Wed 24 May 2006 at 07:00pm
9. 21:17 John on Wed 20 Jul 2005 at 07:00pm


See course map.

4.19km Hillside Run in 18:12 - New Gold

Hillside Run (4.19km) for another change in a new record time of 18:12.

Mixed weather: glorious sunshine, then cloudy and spitting rain, then raining properly, before clearing and becoming sunny and warm once again.

With the Wirral Seaside Run only one day away, I decided to do a shorter run at a steady pace... Well, I got the shorter run bit right! To be honest, I was feeling good today and was not really pushing the boundaries, but still managed a new Hillside Run course record which is always rewarding.
















Above: London Road, Warrington, exiting the Cricket Ground, 450 metres into the run.
Click on the picture for a better view!


The Stats

Time: 18:12 (9:03 half-way)
Distance: 4.19km (2.60m)
Average speed: 13.813kmh (8.583mph)
Average pace: 4:21 per km (6:59 per mile)
Heart rate: HRavg 163, HRmax 171, and 249kcals


Top Four Course Records (All pretty close times!)

8:12 by Mike on 23-May-2006, 6:59 per mile (13.813kmh)
8:14 by Mike on 30-Mar-2006, 7:00 per mile (13.788kmh)
8:15 by Mike on 05-Apr-2005, 7:00 per mile (13.775kmh)
8:17 by John on 12-Apr-2005, 7:01 per mile (13.750kmh)

4.44km Pewterspear Loop Anticlockwise in 19:22

Pewterspear Loop Anticlockwise (4.44km) for a change.

I managed to miss the "proper" rain that took place all morning, as it was only spitting mildly during my run.

Afterwards, I got showered and changed (taking only 15 minutes) to find that it was raining extremely heavily once again - now that's what I call lucky!

















Above: Stretton Road, Stretton, Warrington, 200 metres into the run.
Click on the picture for a better view!


The Stats

Time: 19:22
Distance: 4.44km (2.76m)
Average speed: 13.756kmh (8.547mph)
Average pace: 4:21 per km (7:01 per mile)
Heart rate: HRavg 162, HRmax 171, and 294kcals

2.00km Oak Walkway Walk after work

I decided to go for another walk after work along the Oak Walkway to its natural end just the other side of the wooden bridge and then back again. About 2km.













Oakway Walkway (south)














BCT Software Solutions, The Barns, Stretton Road, Stretton, Warrington, Cheshire

4.45km Park Loop Anticlockwise in 19:32

I again ran the Park Loop Anticlockwise (4.45km) in cloudy, windy, coolish conditions.

















Above: Stoneacre Gardens Bridge, 1.3km into the Park Loop run.
Click on the picture for a better view!


The Stats

Time: 19:32
Distance: 4.45km (2.77m)
Average speed: 13.669kmh (8.493mph)
Average pace: 4:23 per km (7:04 per mile)
Heart rate: HRavg 164, HRmax 175, and 306kcals

4.45km Park Loop Walk (After Work)

After work, I parked up at Stoneacre Gardens and began my Park Loop Anticlockwise (4.45km) walk from that point onwards. I took plenty of photographs along the way. In fact, the circut is now well mapped out!

Some pictures I suppose: Click on any picture for a better view!













The Park Loop Anticlockwise Start













The beginning of the Oak Walkway













The Oak Walkway













Crossing the Pewterspear Green Road













The Dipping Brook (mile stage)













Green Lane













At the top of the Old Pewterspear Garden Lane













Old Pewterspear Garden Lane













King Street Old Roman Road













The Stretton Road Bus Stop Finish

4.45km Park Loop Anticlockwise with John

Weather: Quite warm and windy here and there.


















Above: 800 metres into the Park Loop run.
Click on the picture for a better view!


I ran the Park Loop Anticlockwise with my old running buddy - John. It was nice to run at a pace where we could both talk at times.


The Stats

4.45km (2.77m) in a time of 20:42, giving an average speed of 12.899kmh (8.015mph) and an average pace of 4:39 per km (7:29 per mile). HRavg 163 HRmax 171, and 300kcals.

4.45km Park Loop Anticlockwise - peaked too early?

Above: 1km into the Park Loop run.
Click on the picture for a better view!


I ran the Park Loop Anticlockwise in a good time of 19:26 today - have I peaked too early considering that John will be joining me for a run tomorrow?

Weather: cloudy and spitting rain at first, then at about the 2.2km mark, it began to rain properly for the remainder of the run.


The Stats

4.45km (2.77m) in a time of 19:26, giving an average speed of 13.739kmh (8.537mph) and an average pace of 4:22 per km (7:02 per mile). HRavg 163 HRmax 173, and 304kcals.

Walk after work

Above: 400 metres into the Park Loop run.
Click on the picture for a better view!


I had to nip out at lunchtime, so did not train today. However, after work I walked along the Oak Walkway and back again taking a number of photographs with my new Sony DSC-T7 Cyber-shot digital camera that I purchased on Saturday.



Below: 900 metres into the Park Loop run.
Click on the picture for a better view!























Sony Cybershot T7 (Website link)

4.45km Park Loop Anticlockwise - very wet!

I ran a very wet and soggy Park Loop Anticlockwise (4.45km). Did not feel on top of my game today.


















Above: 250 metres into the Park Loop run.
Click on the picture for a better view!


Strange HR Readings

My heart rate monitor Wearlink Strap was a bit loose fitting the other day, so I tightened it up quite a bit - perhaps too tight.

My HR readings were very erratic, especially after reaching the halfway mark. My HR shot up to 183 and I was not working particularly that hard. Then on the flat towards the Old Pewterspear Garden path my HR dropped dramtically to 123 and I was definitely working harder than that! Then on the approach to and also during the Old Pewterspear Garden path my HR shot right up to 212 - don't think so! Later, on the homeward bound straight my HR dropped and remained at 167 - something more like what I would have expected.

Conclusion: Wearing the Wearlink Strap too tightly can give very misleading readings - you need some slack!


The Stats

4.45km (2.77m) in a time of 21:22, giving an average speed of 12.496kmh (7.645mph) and an average pace of 4:48 per km (7:44 per mile). HRavg 170? HRmax 212?, and 332kcals?

5.00km on a Treadmill

All morning, we enjoyed glorious warm sunshine until exactly 1pm, then it quickly clouded over and rained heavily. An electrical storm ensued.

Now, I do not mind running in the rain, but I do stop at an electrical storm. So, it was an indoor Excite Technogym Treadmill run at the Quint Essential Park Royal Hotel Leisure Club Gym, where I am a member.

I basically began to run at 14.0kmh for the initial minute or so, then felt comfortable and therefore increased the speed to 14.5kmh which I then continued to run at for the duration of the 5km.


The Stats

Treadmill 5.00km (3.11m) in a time of 20:54, giving an average speed of 14.354kmh (8.919mph) and an average pace of 4:11 per km (6:44 per mile). HRavg 164, HRmax 176, and 327kcals.


Previous 5.00km Treadmill Best Times

20:43 on 07-Feb-2006 (14.481kmh)
20:52 on 23-Feb-2005 (14.377kmh)
20:53 on 13-Apr-2005 (14.366kmh)
20:54 on Today


Building Work

Due to the new building work, whereby they are improving the gym facilities, they have today closed the main changing rooms so that the builders can knock down the dividing wall. The temporary changing rooms are porter cabins behind the swimming pool. There are only 28 lockers (very close to each other) and only room for four small persons to change at any one time - even that could be difficult! I do not know how people will manage at peak times.

4.45km Park Loop Anticlockwise heatwave continued

The mini-heatwave continues...




















Above: 950 metres into the Park Loop run
Click on the picture for a better view!

I ran the Park Loop Anticlockwise (4.45km) at a faster pace than I had initially intended considering the baking hot temperature. I managed to escape the flies today too, although there were some close calls.

I again took along my 500ml Lucozade Sport water bottle and sensibly drank water periodically along the route. Also, I decided to wear my 1000 mile running sports socks to help my feet breathe.

Despite a long cold shower afterwards, my body was failing to cool down and I just could not get dry for ages.


The Stats

4.45km (2.77m) in a time of 20:47, giving an average speed of 12.847kmh (7.983mph) and an average pace of 4:40 per km (7:31 per mile). HRavg 162 HRmax 172, and 319kcals.

4.45km Park Loop Anticlockwise in a mini-heatwave!

On a sunny and very blistering mini-heatwave midday, I ran the Park Loop Anticlockwise (4.45km).

It was far too hot to go blasting it, so I sensibly did not. I also took my 500ml Lucozade Sport water bottle with me which came in handy along the way.

400 metres into my run another flying insect found my right eye! This is twice now in consecutive days!

The 800 metre tree shaded Old Pewterspear Garden path was again very welcoming today.


The Stats

4.45km (2.77m) in a time of 21:53, giving an average speed of 12.201kmh (7.581mph) and an average pace of 4:55 per km (7:55 per mile). HRavg 158, HRmax 167, and 318kcals.

5.66km Park Loop Extra Anticlockwise

On a sunny and very warm day I ran the 5.66km Park Loop Extra Anticlockwise .


Uncontrolled Insects!

Just 300 metres into the run, one of the myriad of flying insects flew into my right eye, which I removed whilst still running.


Feeling much better...

I covered 2,650 metres in 12 minutes and I was generally feeling much better than yesterday - I just need to do a few more runs to get back up to speed again. The tree shaded Old Pewterspear Garden path was very welcoming at the 2,800 metre point that would extend for the next 800 metres or so.


Uncontrolled Dogs!

Just 300 metres from the end, a dog off its lead came bounding towards me. Despite shouting "No" at the top of my voice several times, the owner did nothing. The dog then ran across my path and stopped directly in front of me. Great! I also now had to stop and then run around this daft dog.

The dog then gave chase, caught up with me and then bolted in front of me again! I had to stop dead, this time almost tripping over the mut. I glared at the owner and pointed out the reason why her dog should still be attached to the lead she had in her hand. You run 5.3km of your 5.66km only for it to be interrupted by an uncontrolled dog! I do not blame the dog, I only ever blame its owner.


Stats

5.66km (3.52m) in a time of 26:23, giving an average speed of 12.872kmh (7.998mph) and an average pace of 4:40 per km (7:30 per mile). HRavg 161, HRmax 169, and 401kcals.

4.45km Park Loop - Time on Feet

Following a back injury, on a cloudy and mild day, I jogged the Park Loop to ensure that I was doing something but also ensuring that I did not reinjure myself. My back held out - well, we will see tomorrow I suppose!

Time: 22:20 to complete the 4.45km distance (including a 25 - 30 second stop to tie my right shoe lace - out of pratice you see!) . 312kcal, HRavg 154, and HRmax 161.

All other stats are irrelevant really - the important thing today was time on feet. My VO2 level had obviously dropped too. Only training will improve this and get me back to where I was before my injury.

5.60km Park Dingle Loop Anticlockwise (Walk)

5.65km (3.50m) Approx. Park Dingle Loop Anticlockwise walk.

Being good to my back, I decided to go for another walk rather than a run and re-injure myself in the process. From time-to-time I was reminded that I had made the correct choice by walking and not running...

At the usual half way point of the Park Loop going up Green Lane, there is a path to the right-hand side. Today, I decided to investigate and followed it. This path continues down to The Dingle (and eventually follows onto the Timberland Trail). At the Dingle however, being short on time, I walked back up towards another part Cann Lane and then onto Longwood Road much lower down than before. I then continued along Longwood Road meeting up with Green Lane once again. This slight detour probably added another 1.20km (0.75m) onto the walk.

Total time is the warm sunshine: Approx 1 hour.

I am also pleased that the FA have now replaced me for tomorrow's game - allowing more time for my back to recover properly.

See Map

4.45km Park Loop Anticlockwise (Walk)

My lower back was still causing me some discomfort. This meant that I could not go running today either. This is increadibly frustrating, especially on such as nice day as today!

Instead though, I decided to go for a walk with Dennis around the whole of the Park Loop Anticlockwise route. This took approximately 50 minutes to complete the 4.45km (2.76m) distance. At times during the walk, especially on inclines, my back reminded me that it was not OK.

I have also now requested that the FA replace me as their Assistant Referee for the Colne FC v Newcastle Town FC appointment this Saturday. I am awaiting a response from them. This is a shame as it would have been my last game of the season. In addition, this will the first time I will have had to revoke an appointment.

Feeling a bit younger...

My lower back pain is a lot better today - but it has not gone away. I thought it would have been a bit foolish to go running only to see the return of the back pain experience all day yesterday.

Instead, I wisely put the Jacuzzi jets on my lower back once again.

I may go for a short 3.22km (2 mile) jog tomorrow - we'll see...

Old Man!

I awoke this morning and got out of bed with a hobble due to the same pain from my inside left knee that I experienced on the morning of the Seaside Run. Also, my lower back was causing me pain, so much that I could feel it whilst walking. I felt like an old man!

The knee pain did go away following my shower but my lower back pain still prevails even now.

Due to these problems, I did not run today - I listened to my body for a change. Instead I put the warm Jacuzzi jets on my back and knee. I also sprayed my lower back with Radian-B Heat Spray.

Hopefully this is just a one day thing and I'll be alright tomorrow. In order to help the healing process, I have an ice pack on my lower back.