Goal: Easy long run, 8k @ 7:53 pace

Goal: Easy run, 2.8k @ 7:53 pace

Goal: Intervals

Goal: Intervals

Goal: 8k @

Goal: 2.3k @ 7:53 pace

Goal: 4.3k @ 7:53 min/km pace

Goal: 8K @ 7:53 pace

Achieved: 4.84K @ 6:03 pace

Goal: 2.3K @ 7:53 min/km pace

Goal: 4.4km at 7:53 min/km pace

Achieved: 4.84km 6:18 min/km pace

Cooper Test today. To see how far I can run in 12 minutes. Answer? 2.18 km. My personal best for a Cooper Test is 2.8km, so I am about 0.7km slower. Not too bad, but it does prove my fitness has dropped since my peak fitness.

Next run on Friday (4.4km @ 7:53min/km target pace)

Goal: Long Run 8K @ 7:16 min/km pace.

Achieved 4.58k @ 6:53 min/km pace. Fell way short of my target, but it is still early in the plan. I must really up my game (and mileage)

(Day 2 missed due to weather)

Goal: Easy 2.3k run at 7:16 min/km pace.

Achieved 2.38k at 6:11min/km ave pace

Target: 4.3km run at 7:16 min/km pace. Achieved 4.69km @ 6:44 min/km pace.

Next run on Friday, 4.4km run, easy pace at 7:16 min/km. Today’s run was a toughie (haven’t run in excess of 3K for a while).

My plan has been setup and starts this week. First run is on Wednesday and is a 4.3 km run with a 7:16 min/km target pace.

I have got a place in the Royal Parks Half Marathon. Now waiting for my race pack to arrive. In the meantime, I will be adjusting my training plan.

I got an email over the weekend from the organisers. The race this year takes place on Sunday 11th October. You can register your interest and be advised when the ballot opens by going to the site or going to http://www.royalparkshalf.com/Take-part-ballot/. The ballot opens tomorrow (27th January) and runs through to 4th February. You get notified on the 6th Feb if you got a place.

I tried to get into the race last year, and lost out during the ballot. Nonetheless, I’m going to try again this year. Currently trying to build up my mileage again after an extended down-period due to work pressures. Yes, as much as magazines such as Runner’s World and medical professions dispute that, work does impact your mental state and that in turn carries over into your running. Some may find it easy to ditch the work mindset and run, others (like me) don’t find it so easy…

I haven’t used the Nike+ Running app for a long time, since getting a SportWatch. However, I dug it back out after starting to use the Nike Training Club app (as it ties into the Running app to check you have done a running workout). Now, Nike have put in a coach with plans for 5K, 10K, Half Marathon, and Full Marathon distances. Interesting.

I’m starting off with the 5K, and using the Intermediate plan (aim to beat personal best)

Plan starts tomorrow

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Despite the Sheffield Half Marathon being cancelled moments before the start, thousands of runners disobeyed orders and decided to complete the race anyway.

In heart-warming and sometimes amusing scenes, the people of the Sheffield rallied behind the ‘rebel runners’ – handing out bottles of water and offering loud cheers and applause.

Organisers were ‘very reluctantly’ forced to cancel the race before its 9am start time because of ‘insufficient water’ being delivered by suppliers and a subsequent safety risk to runners.

Sheffield Half Marathon somehow still a roaring success despite chaotic cancellation | Metro News.

Related articles

• Sheffield Half Marathon - 6 April 2014 - Road Closures (northeastsheffield.wordpress.com)
• Sheffield team get dirty - all in aid of hospice funds (thestar.co.uk)
• Sheffield neuroscientist running for a disease cure (health.einnews.com)
• Drivers face Sheffield Half Marathon delays (thestar.co.uk)

Today’s target: 8.80k. Achieved 8.38k. And broke my 1K record, finally making it below the 5 minute mark at 4:56.

Tracks: Endomondo, ZR, Nike+

Today’s target: 16K. Did 16.51K in just under 2 hours. Not my fastest or best time, but I’m pleased because 8K + 16.51K = 24.51K, which means I’ve done more than a Half Marathon distance over the course of the weekend.

Tracks: Endomondo, ZR, Nike+

Run Stats:

• Cooper (12 min): 2.17 km
• One hour: 9.49 km
• 1 km: 5m:06s
• 1 mile: 8m:49s
• 3 km: 17m:03s
• 3 miles: 28m:33s
• 5 km: 29m:31s
• 10 km: 1h:03m:31s

Today’s target: 11K. Only hit 8.34K today :(

Tracks: Endomondo, ZR, Nike+

Run Stats:

• Cooper (12 min): 2.02 km
• One hour: 7.87 km
• 1 km: 5m:42s
• 1 mile: 9m:23s
• 3 km: 17m:43s
• 3 miles: 32m:23s
• 5 km: 34m:02s

Another long run weekend. Today’s target: 13K (8.1mi). Met that in 1:28:17 (Average pace: 6'47"/km), and got a new trophy.

Stats (via Endomondo):

• Cooper (12 min): 2.27 km
• One hour: 9.81 km
• 1 km: 5m:03s
• 1 mile: 8m:16s
• 3 km: 16m:05s
• 3 miles: 28m:05s
• 5 km: 29m:13s
• 10 km: 1h:01m:35s

Well, I guess I’m not running the RPHM. :(

Still, I can still train for it.

Second day of the long run weekend, and it didn’t turn out too well. I decided to run my local park instead because the weather looked ominous. One lap around the park (about 1 mile), and my hamstring was hurting again. Seemed to ease up if I changed my running posture, though. So perhaps I picked this up because my running style is poor? I ended the run early to give it a rest, and maybe work on a better posture. I probably never had this feeling because I don’t normally do 15+K runs.

Still, on the plus side, a new trophy came my way: