Ralph's Health

I hit my first target last night on my Kerridge Run, achieved my best time ever at 45:21. Was pretty tired at end, and this morning my knee has suffered a bit. I need to take it easy on the descents for the next few days if I am to be fit for the big race at the weekend. Been trying out the Garmin Connect site, see if this link works:

I completed the half marathon in 1:56:26. I very pleased with this result, my aim was to get 2 hours or less. It compares well with my previous 1/2 marathons times: 1:52:50 2010 Macclesfield Half - I was very fit having competed in a Summer of Fell Races 1:56:26 2011 Macclesfield half 2:02 2009 Wilmslow Half 2:18:11 2009 Macclesfield Half Here is the heart data, which shows I was working hard for the whole race. My average heart rate was 170, max was 178, I spent most of my time in zone 5: I shall now be focusing on hill training in preparation for the Windgather 13.5 mile fell race in two weeks. Todays weight measurements: 86.6kg wake up 87.3kg pre run 86.4kg post run I had a problem with my pockets and keys today. I put a load of jelly beans in my pocket along with a car key. I couldn;t easily get the beans out because I was worried I was going to lose the key. Next time try to separate into separate pockets.

Very pleased with my performance on tonights run. I did it in 35:58, which is about 25 seconds quicker than my previous best last Monday. Also, looking at my heart rate data, I seem to be improving as my heart was in zone 5 far less. compare these three charts which are all the same run: Two weeks ago - took 41:03 and I was in zone 5 for 83.9%. One week ago - took 36:27 and I was in zone 5 for 93% Tonight - took 35:58 and I was in zone 5 for 35%. I looked back over all my data for this run, and found only one run where I was faster, I had to go back to March 2009: I was clearly alot fitter then, as this took only 35:48 and I spent 11.3% od the run in zone 5. So, something to aim for in a few weeks.

Limited for time tonight before picking up the kids, so I did my usual 4.2 mile run along the Old Railway to the bridge and back. I intended to do a more relaxed 9 minute mile run but ended up trying, and failing, to beat the pace I set on Monday on this run. But still, a good time for me. I got overtaken along they way by someone, a bit disheartening. I wonder if my heart data shows this. I might look later on.

I'm quite pleased with my current progress towards lowering my BMI to below 25. Hopefully if I keep up the intense exercise I'll be able to claim a sub 25 BMI before next week starts. My running activity has been high in the last week, in preparation for next weeks 1/2 marathon. Here it is: Tuesday - 4.17 mile slog - first run for a while - felt hard - around 40 mins Wednesday - 4.17 mile run with son on bike - around 42 mins  Saturday - 6.2 mile run with dad - felt hard - around 1hr 8 mins Sunday - 7 mile run with family on bikes - around 1hr 12mins Monday - 4.17 mile speed run - very hard - 36mins 20 secs Wednesday - 6.34 mile run - felt easy - 1 hour 3 mins I think this intensity of running is too much, but I need to be sure I can do the 1/2 marathon next weekend so I'll keep it up for the rest of this week.

Not a bad effort on my run tonight. Not quite up at 9 minute miles but tonight was a run for an hour not a speed run. The other night I achieved a 4.2 mile run in 36 mins 20 secs, which is one of my best times for my standard run down the old railway to the bridge.