Today’s weekday run. Target 8K. Achieved 8.12K (4.9mi) in 50:57. Best 5K time for a while (28:14)

Tracks: Endomondo, Nike+

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

Whilst doing a long run, I spotted a sign “Found. Cat. Please call {number}”.

1.5 miles down the road, I spotted another sign “Missing. Cat. If found, please call {number}”.

Can’t really be that easy, can 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:

First day of the long run weekend. Today’s target was 14K, which I hit in about 1hr 26mins. Endomondo Track here. I was using my Nike+ SmartWatch as well, and kept it going till I got home, which was another 3K. Total distance out: 17.2K, total time out: 1hr 58min 58secs.

No Endomondo PBs were broken on this run, but I did set several on Nike+: Farthest Run (17.2K), Longest Run (1hr 58min 58secs), Most Calories Burned (1,140kcal), Fastest 5K (28'51"), Fastest 10K (1'02'12"). I also got the Afternooner trophy (1500 Nike Fuel earned between 2pm and 5pm)

This was one of the longer runs I’ve done in a while, and coming down the last 3K, my hamstring in my right leg started to hurt.

Tomorrow’s target is 16K. If I clock that, my target of a 30K weekend will be achieved. In fact, I will have done more than a Half Marathon over the weekend. Most likely, I’ll use the same route as I took today, so by the end of tomorrow, I’ll have a double 17K under my belt.

Nearing the end of week 2 of my Half Marathon training plan, and this week we start doing regular long-distance runs on both weekend days. Saturday is 14K and Sunday is 16K. I am going to really ache on Monday. ^_^

It’s been a while since I last posted so here’s a few quick updates:

1.Royal Parks Half Marathon

Ballot opens in just under a week, so I’m hoping to be able to get a place

2. Running Updates

I’ve now got a Running Watch and a Nike+ Fuel Band – linked into my profile here. The band lets me check my activity for the entire day, and the watch lets me log my run far more accurately than my phone can. I still use Endomondo and Zombies, Run. Endomondo for the training plan, and Zombies, Run for the story entertainment.

Stopped using gmusicfs as it causes random reboots, and, I’ve noticed, messes up CameraZOOM, which is the photo app I use on my phone, so now, I have my music streaming via Google Play Music, and have ZR running. However, it does cause overlap, plus, I can’t always hear what they are saying. Fortunately, I’ve listened to the entire Season 2 now, anyway. Actually, might ditch ZR now as its not really helping me now.

Ran a 13K distance on Sunday just gone, and was suffering aches during Monday and Tuesday. The route was mostly okay, but like with Waggon Road, this one stopped doing pavements part way along the road, forcing me to run on the grass and on the main road itself. Even had to balance on the stones holding up the black and white “>>>” chevrons.

Next run is today (7.4K, but going to aim to round it up to 8K.) Aiming to run it at between 5:30 and 6:00 min/km pace, so should be 44-48 mins. Found a nice route following the A110. Sure it’s along the main road, but its lit at night, has a dual pavement most of the way (separate lanes for pedestrians and cyclists), and mostly flat. Should be good to help with my distance endurance

Current fastest 5K: 34:40 min

Estimated time for HM distance (21.1km): Approx 2:30 hours

EASY RUN WITH 6 STRIDES 5.98 KM

Tracks: Endomondo, Zombies Run

EASY 5.30 KM IN 40M:22S

Tracks: Endomondo, Zombies Run

TEMPO RUN IN 3 INTERVALS 53M:31S

Tracks: Endomondo, Zombies Run

EASY 3.20 KM IN 24M:22S

Tracks: Endomondo, Zombies Run

EASY RUN WITH 6 STRIDES 6.48 KM

Run aborted

EASY 5.30 KM IN 40M:22S

DISTANCE 4.78 km, DURATION 33m:52s

Tracks: Endomondo, ZR

TEMPO RUN IN 2 INTERVALS 42M:01S

DISTANCE 6.09 km, DURATION 51m:16s. A tough run, the second interval was difficult and ended up walking part of it, along with the cooldown.

Tracks: Endomondo, ZR

EASY 2.70 KM IN 20M:34S

Ran 2.74 km in 16m:18s. Replaying ZR Season 2 now, maxed out most of the missions, now getting only 1 material per mission, which means it will take longer to upgrade anything now.

Tracks: Endomondo, ZR

12M:00S TEST

Cooper Test, ran 3.33 km in 22m:15s. Cooper distance 2.14km (PB: 2.80km)

Tracks: Endomondo, ZR

EASY RUN WITH 6 STRIDES 5.41 KM

4.53 km in 33m:18s.

Tracks: Endomondo, ZR

EASY RUN WITH 6 STRIDES 5.41 KM

Ran 2.51 km in 16m:02s. Terminated run early due to rain.Tomorrow is my first Cooper Test of the plan.

Tracks: Endomondo, ZR

EASY RUN WITH 6 STRIDES 5.41 KM

Ran 5.72km in 37:20. Not bad for someone who ran on an empty stomach…

Tracks: Endomondo, ZR

Tracks: Endomondo, ZR

EASY 5.80 KM IN 40M:13S

Ran 5.19 km in 27m:11s before my phone rebooted and I lost tracking on the remaining km.

Tracks: Endomondo, ZR

TEMPO RUN 4.48 KM IN 29M:33S

Ran 5.46 KM in 28:49

Tracks: Endomondo, ZR

EASY 3.20 KM IN 22M:11S

Ran 3.38 KM in 19M:07S

Tracks: Endomondo, ZR

TEMPO RUN IN 2 INTERVALS 32M:36S

Tempo Intervals x2. A new style of training. 2 reasonably hard pushes, with a minute recovery and a 10 minute warm up/cool down either side. Ran 5.92K in 36:53mins

Tracks: ZR, Endomondo

Target: EASY RUN WITH 6 STRIDES 4.11 KM

Achieved: 4.41 KM

First run of the 10K retraining. Interval training x6. A comfortable run with 6 short bursts. Felt the burn at bursts 5 and 6. The 10 minute cool-down helped.