To race is but a dream...

[timeadmin]

Hi Daz, hope body recovering nicely from the strength work and your weekend running is pleasant

TheEd
ps.. thanks for the donation

[shadydaz]

I am thinking of doing a 5km ty tomorrow. Does this sound ok? I know the suggested is 4 but wouldn’t mind a push on 5 km to get an idea of where I am at.

[TheEd]

Hi Daz, your choice

enjoy

TheEd

[shadydaz]

07/06/19 -
Resting HR - 50
12.02km
67:57
5:39 pace
Ave HR 135
Max HR 158
Lovely run in the rain, forgot how much I like running in that kind of weather. Nicely even pace throughout. Very comfortable except last mile which was hard rain and head wind uphill hence the Hr peak

08/06/19 -
Resting HR - 51
Up a bit, not sure why I felt fine throughout the day. Slightly later night the night before.

09/06/19
Resting HR - 51
2.3km warm up
5km time trial
1 km warm down jog home.

1. 4:50.8
2. 4:51.4
3. 4:46.6
4. 4:38.4
5. 4:18.8
=23:26.0
https://www.dropbox.com/s/phbr32bus5g94i...5.jpg?dl=0
Average HR 142
Peak HR 173 (last km showed elevated HR, first 4 were steady) https://www.dropbox.com/s/oy9rq48elhhsr4...9.jpg?dl=0
Nice. Well pleased with that considering three things. It was hot, it was humid and the 2km loop around the reserve was busy with twitchers, I definitely went at the wrong time and had to run the last km out of the reserve and onto the route home hence the shorter cool down (slow walk and a jog)
Felt in control throughout. My initial thoughts were that I may be able to aim for 4:45s on first three but found the pace I was comfortable with at start and just held it for the first 2.5 before starting to slowly wind it up. I was struggling a little at the end was wasn’t pushing so hard as I maybe would have done in the past. We don’t want anything silly happening now do we ?. Anyway, not a bad effort for a newly 41 year old, out of shape guy who has only been running again for a few weeks!!
So, for the next cycle:
23:26 x 2 = 46:52.
Add a minute = 47:52
=4:47km
So 2km efforts at 4:50/km
1km efforts at 4:40/km

Does that look about right? Judging that pace on today’s effort it certainly seems doable with being too stressful.

Next question is this; Obviously I will be now moving up to the sub 50 plan. I want advice on whether it is worth doing the 2km session as a 4x2 this time round (can start the session slower for extra interval) or do we just keep it to plan for now and stick with the 3x2?

Next two days will have just the 30 min easy on agenda as recovery from today before cycle starts on Wednesday.

[TheEd]

Nice going Daz .. was nice to read about the 'twitchers'

yes, moving on to 4 x 2k is the right progression

with more training your ability to hold the pace will become easier and with it quicker race times

enjoy

TheEd

[shadydaz]

10/06/19 -
Resting HR - 49
5.66km
32:01
5:39 pace
Ave HR 126
Max HR 143

11/06/19 -
Resting HR - 49
5.96km
33:55
5:41 pace
Ave HR 129
Max HR 143
Variation on existing route. Heavy rain so wanted to stay off the roads. Put the trail shoes on and hit the normal route in reverse to do a full lap of nature reserve then back same way which means doing the big hill twice. Think this way will be the new short route from now on as it is much safer for me however, the twitchers are getting upset about me running around their patch so I may have to fin an alternative soon!!



Cycle starts today.

[TheEd]

Hi Daz, things are looking settled (other than the weather )

enjoy the new cycle

TheEd

[shadydaz]

12/06/19 -
Resting HR - 48
12.02km
70:05
5:49 pace
Ave HR 135
Max HR 148

13/06/19 -
Resting HR - 48
5.87km
33:55
5:44 pace
Ave HR 129
Max HR 139

14/06/19 - 2km interval session
Resting HR - 50
12.09km
67:48
5:36 pace
Ave HR 142
Max HR 168

2km warm up
1. 9:48 @4:57/km Peak HR 138
Rest 77 sec (hit wrong button on watch!) Recovery HR 107
2. 9:44 @4:52/km Peak HR 147
Rest 120sec Recovery HR 123
3. 9:37 @4:48/km Peak HR 165
Rest 120sec Recovery HR 127
4. 9:19 @4:39/km Peak HR 168
Rest 120sec Recovery HR 130
2km warm Down

Average Interval Pace: 4:49/km

https://connect.garmin.com/modern/activity/3745588340
Dont pay attention to the splits because I messed the watch up, look at the graphs haha.

Early Morning session at the nature reserve in the rain and a nice breeze which kept me cool throughout.
Rather strangely, the first interval was the toughest. I am guessing I didn't get myself fully "up to temp" in the warm up, despite the HR dropping off a bit in the first interval, it took a while to find a bit of rhythm.
Yes as above, even after the first interval I must have still been a bit asleep because I pressed a wrong button on the watch I had a shorter first rest, I just went and started running in panic when I realised what I had done!! Then I was concerned for the rest of the session that it was going to impact but as we can see from the numbers, it was all good. I then did the same thing to the watch at the start of the last interval so it was a bad day on that front.
I also had a new combination of shoes/socks on which caused problems. So noted for future reference, don't wear compression socks when wearing the trail shoes. Small blister started to form on the inside of my left foot after a mile. Should be OK as didn't get too uncomfortable or painful through the session. I don't think it will affect the long run on Sunday as will be back in the Sauconys for that. I have had to switch the trainers/trail shoes recently due to weather. Was contemplating bring the old Assics out of retirement for a week or two for the shorter runs if need be.
Overall a pleasing session. As I progressed through the intervals I found a steady pace and it wasn't overly taxing. Fully in control without pushing too close to the limit. No attempt at a sprint finish or anything, I was just a very consistent last interval at the higher tempo, wasn't will to antagonise the foot issue for the sake of a few seconds. Once again I felt like this was very controlled and even enjoyable as a result as I wasn't gulping for oxygen and the legs were not screaming for a rest. There was a bit left in the tank so think I judged it just right.

As you can see, a good week, legs feeling stronger, I can feel the lungs getting bigger, the short easy runs are becoming very easy, hard sessions have been controlled and measured. I am at the point where i am having to hold myself back on the easy efforts so something is starting to come together again.

Anyway, that's enough rambling from me. Have a good weekend everyone.

[shadydaz]

15/06/19 - day 4
Resting HR - 52
Up a Liitle. Bit of a headache. Nothing too serious.

16/06/19 -day 5
Resting HR - 52 same theme today.
19.81km
1:54:27
5:47 pace
Ave HR 142
Max HR 155

So I had a mild headache again when I woke up. First 5 km was not very comfortable but settled into a good rhythm and felt pretty good for the rest of the distance. The run was meant to be 18km but didn’t check route before hand and my memory isn’t the best so ended up a bit longer than planned but having kept it slow and steady, (had already noted early on that my HR was higher than than normal at easy pace I didn’t push), kept it steady with the view of running to completion without punishing legs too much or slipping into peak zone. Job done. Refuelled. Time for more sleep ?

[TheEd]

Hi Daz .. best monitor yourself over the next couple of days, early nights and good nutrition

hopefully it doesn't escalate

how are you feeling today?

TheEd