To race is but a dream...

[shadydaz]

12-08-15
Easy Run
Time: 52:48
Pace: 6:08 min/km
Dist: 8.62 km
Ave HR: 125
Max HR: 157
Cadence: 162spm
Ave. Stride: 1.13m

13-08-15
Easy Run
Time: 1:00:56
Pace: 5:19 min/km
Dist: 11:45 km
Ave HR: 141
Max HR: 168
Ave Cadence: 152spm
Ave. Stride: 1.24m

twisted my ankle slightly. It is a little sore today. Hopefully be ok tomorrow.

Darren.

[TheEd]

make sure to keep the calf muscles loose as it assists with the stability of the ankle

for recuperative treatment, try to do the ALPHABET with your foot, point your toe and draw CAPITAL LETTERS of the A to Z

please ask questions for clarity, if needed

TheEd

[shadydaz]

Thanks for the advice TheEd. The ankle was fine yesterday (rest day) and didn't even cross my mind this morning as I prepped for the local Parkrun. Small warm up run and plenty of stretching as usual before running hard.

1. 3.54
2. 3.52
3. 4.00
4. 3.51
5. 3.53

Time 19.29 for the 5km on Garmin! :taped: There is a hill on this course on laps 1, 3 and 5 but very pleased with consistency of times as once again did not think I was running THAT quick when occasionally glancing at pacer on watch!

The actual race measured long on Garmin. I have taken the 19.38 as PB as published time. Details below;

13-08-15
5km Time trial
Time: 19:38
Pace: 3.53 min/km
Dist: 5.05 km
Ave HR: 192
Max HR: 217
Ave Cadence: 166spm
Ave. Stride: 1.54m

Really shocked myself with this today. So pleased I hot up and went. Will probably go and run the half tomorrow and treat it as a training run. Note above new max heart rate of 217, up from 211.

Hope everyone is having a good weekend!

Warm Down
Time: 15:23.4
Pace: 5:24 min/km
Dist: 2.85km
Ave HR: 135
Max HR: 157
Ave Cadence: 158spm
Ave. Stride: 1.17m

Darren.

[shadydaz]

16-08-15
Long Easy Run
Time: 2:10:19
Pace: 5:13 min/km
Dist: 25 km
Ave HR: 148
Max HR: 171
Ave Cadence: 157spm
Ave. Stride: 1.22m

Longest ever time on feet, longest ever distance run. Would have gone a bit further (plan was up to 30) but was quite warm and ran out of fluid so headed home as didn't want to push on without being able to keep hydrated. Could have gone at this pace all day!! Legs are good still and not stiffened as much as I thought. We'll see how they are in morning.

Darren.

[TheEd]

you getting very strong Shady .. make sure to recover well and take care

on we go

TheEd

[shadydaz]

The legs are a little tight but not as bad as I thought they might be. Nothing a few stretches and a gentle recovery run later can't sort out!

Have a good day,

Darren.

[shadydaz]

16-08-15
Long Easy Run
Time: 2:10:19
Pace: 5:13 min/km
Dist: 25 km
Ave HR: 148
Max HR: 171
Ave Cadence: 157spm
Ave. Stride:

Longest ever time on feet, longest ever distance run. Would have gone a bit further (plan was up to 30) but was quite warm and ran out of fluid so headed home as sidn't want to push on without being able to keep hydrated. Could have gone at this pace all day!! Legs are good still and not stiffened as much as I thought. We'll see how they are in morning.

Darren.

[shadydaz]

Apologies that it has been a whole month since the last update. As usual, a lot has happened and plans haven't quite gone accordingly but that's life. This is what has happening since the 16th Aug:

17-08-15
Easy Run
Time: 41:42
Pace: 5:11 min/km
Dist: 8.04 km
Ave HR: 138
Max HR: 166
Ave Cadence: 151spm
Ave. Stride: 1.28m

18-08-15
Easy Run
Time: 31:45
Pace: 5:06 min/km
Dist: 6.24 km
Ave HR: 146
Max HR: 173
Ave Cadence: 155spm
Ave. Stride: 1.26m

20-08-15
Easy Run
Time: 34:00
Pace: 5:01 min/km
Dist: 6.77 km
Ave HR: 152
Max HR: 171
Ave Cadence: 151spm
Ave. Stride: 1.32m

Planned rest week from 21st Aug to 31st Aug

Ill from 1st September to 4th September. I was really poorly and spent 26 hours virtually unconcious. Dehydration and stomach cramps followed for a few days so did get back out on my feet until 07 September. I had lost a lot of weight from being ill and apparently a lot of fitness two from no excercise for 2.5weeks!

07-09-15
Easy Run
Time: 35:09
Pace: 4:52 min/km
Dist: 7.22 km
Ave HR: 162
Max HR: 199
Ave Cadence: 150spm
Ave. Stride: 1.37m

08-09-15
Easy Run
Time: 32:27
Pace: 4:56 min/km
Dist: 6.57 km
Ave HR: 162
Max HR: 186
Ave Cadence: 156spm
Ave. Stride: 1.30m
Three big hills on this session.

10-09-15
Easy Run
Time: 33:02
Pace: 5:05 min/km
Dist: 6.5 km
Ave HR: 163
Max HR: 187
Ave Cadence: 151spm
Ave. Stride: 1.30m

14-09-15
Easy Run
Time: 43:02 ish
Pace: 4:56 min/km
Dist: 7.5 km
Ave HR: 175
Max HR: 188
Ave Cadence: 151spm
Ave. Stride: 1.35m
Data not accurate as Garmin stopped recording so some info is estimated.

15-09-15
10km Easy Run
Time: 51:29
Pace: 5:03 min/km
Dist: 10.2 km
Ave HR: 159
Max HR: 173
Ave Cadence: 155spm
Ave. Stride: 1.28m

16-09-15
5x2km session:
Time: 1:02:59 ish
Pace: 5:04 min/km
Dist: 12.44 km
Ave HR: 165
Max HR: 210
Ave Cadence: 147spm
Ave. Stride: 1.34m

Breakdown of session:


Not a bad session considering very heavy rain and quite windy too. Temp was a bout 10 deg c. Went in not knowing whether I would have enough in the tank to finish it but managed to get through OK and pleased that performance didn't drop off. The aim was for 4:15 KM's (a tough target considering) so don't think it went too badly considering first speed session in a long while.

Not sure what the plan is at the moment. Debating whether or not to enter the 10 KM race Next Sunday 27th Sept as it as a tough course and I do not feel ready with what has happened. Will need to look at calendar and try and start a proper cycle again soon even if not racing.

You will notice from the data that my heart rate is elevated since being ill. I am still not 100% as it took a lot out of me. I am not going to do any more than I feel capable of in terms of pushing target times etc. Will see what I can do next week in terms of a 5 KM time trial to see where I am at compared to a month ago.

Hope all is well with you TheEd and all the readers of my thread!

Darren.

[TheEd]

wow, you have been through the mill somewhat

no harm in running the race and probably good as the expectations will be low, so you can enjoy it

one thing you need to do is monitor your weight in the future, so you can see if you have picked up any weight, as that will definitely affect the pulse rate

it should all move into the right space comfortably, especially if you have no remnants from the 'poorly' period

don't over push yourself and let it all fall together naturally

on we go and welcome back

TheEd
ps.. hopefully this answers and helps

[shadydaz]

17-09-15
Easy Run
Time: 53:22
Pace: 5:28 min/km
Dist: 9.76 km
Ave HR: 161
Max HR: 182
Ave Cadence: 150spm
Ave. Stride: 1.21m

21-09-15
Easy Run
Time: 47:18
Pace: 5:05 min/km
Dist: 9.30 km
Ave HR: 162
Max HR: 178
Ave Cadence: 153spm
Ave. Stride: 1.29m

Heart Rate still high, I guess it will adjust as I regain a bit of fitness. Haven't weighed and don't feel like I have gained additionial weight especially after illness where I lost 4kg ish then put that back on. Will do a snapshot of my vital stats on the weekend.

Now passed 5 months smoke free

Easy run tonight and some 1km reps tomorrow.

Darren.