To race is but a dream...

[shadydaz]

Hi Daz .. has there been any improvement in, as how you now feel .. it is a bit of over training .. so the body has asked for a break

TheEd

Much improved thanks.  I realised already it was down to overtraining. Going to keep the every other day runs for the next few days.  Last night I felt a lot more comfortable but was still only managing 5:30 pace at 140BPM ish so more time needed.

I've added a few things into the routine to support strength and conditioning. So for the time being, the pre-run routine is now 20 mins yoga to activate and stretch out the hip flexors. Then 5-10 mins of dynamic warm ups to fire the muscles and get the HR up a bit. In addition, back to the K Taping to offer support.  This was all successful, I ran without issue other than having to it very casual to keep HR down. 

I've ordered a new roller and some resistance bands which will enable me to add in some strength excrecises for the legs going forward.  I also did weigh myself one morning earlier this week as discussed, I am indeed still 68KG on the money, I suspect the weight I thought I had put on was just water!

20/07/20
Resting HR 43
yoga finishing with press ups and a plank - total 60 mins

21/07/20
Resting HR 40

Yoga 25 mins

dynamics  5mins
Running
14.15km
77:19
5:28 min/km
Ave HR 141
Max HR 171

Last km was 100m on/100m off strides, 5 reps.

Strength HIT - core and upper  15mins

Yoga and foam roller 30 mins.

The HRH has now stabilised under 45 for the last 4 or 5 days, the lowest and most consistent it has been for a while  (it is 41 today). I will just give myself a few more days of consolidation and recovery with the intention of starting two more weeks of high volume blocks in before my holiday week. That gives another two runs at least to gauge how the body is recovering based on the HR/pace comparison at 140BPM, as well as how I feel of course, before stepping into anything of a higher intensity.  

Please let me know if this sounds OK.  If I'm doing anything wrong.