To race is but a dream...

[MarkCo]

Wow! Congrats on that Daz, not bad to come in a minute and a half quicker than expected in a 5k race! Great time.

Happy New Year!

cheers

[shadydaz]

Wow! Congrats on that Daz, not bad to come in a minute and a half quicker than expected in a 5k race! Great time.

Happy New Year!

cheers

Thanks Mark. Conditions were right for me on the day. Have had an easy running week of base mileage and allowed a taper period into race so legs were fresh. The adrenaline of a race environment is worth 5% gain on training performance imo and I’m getting experienced enough to know relatively quickly into a hard session/race what is possible just by gauging my perceived effort rather than watching numbers on my wrist. Then it’s just mind over matter (the feeling of not being able to breathe, the pain, the urge to quit etc ?) and then using the lap pace on the wrist second half so as not to let myself slip ?

[shadydaz]

01/01/20
Resting HR 48
Long run split into three parts

10km
53:04
5:18/km
Ave HR 146
Max HR 171

5.07km Parkrun tempo effort
22:47
4:30/km
Ave HR 129
Max HR 144

1. 4:35.8 Ave HR 128, Max HR 135
2. 4:41.0 Ave HR 136, Max HR 143
3. 4:43.0 Ave HR 128, Max HR 138
4. 4:19.6 Ave HR 126, Max HR 129
5. 4:13.1 Ave HR 126, Max HR 131
6. 0:14.1 Ave HR 128, Max HR 144. @3:32/km

10km
51:34
5:09/km
Ave HR 154
Max HR 192

25km total in 127:25 @ 5:06/km So I know with the race yesterday I should have maybe taken it easy today but couldn’t resist the opportunity to do something special for New Year’s Day. With family commitments this weekend it makes it tough to start a cycle this week so will be looking at next Wednesday for day one. Yesterday/today should be enough to get more strength in legs and another week to recover (maybe one time trial session Sunday evening). Easy running and more base mileage for another week.

[shadydaz]

02/01/20
Resting HR 47
8.00km
43:38
5:27/km
Ave HR 120
Max HR 134
30 mins strength training and some good stretching

03/01/20
Resting HR 45
11.7km
62:44
5:22/km
Ave HR 145
Max HR 182
70 mins strength training and some stretching

04/01/20
Resting HR 46
53 mins circuit training and some stretching. No running.

[TheEd]

Very nice daz .. good to see you running above expectations and things are moving in the right direction

have you any short-term goals

TheEd

[shadydaz]

Very nice daz .. good to see you running above expectations and things are moving in the right direction

have you any short-term goals

TheEd

Looking at calendar tonight to put a race schedule together for next 3-4 months

[shadydaz]

05/01/20 - 3km WU, 4km TT, 3km WD
Resting HR 46
10.01km
47:51
4:47/km
Ave HR 138
Max HR 185

3km WU 15:44 @ 5:15/km

1. 3:59.2 Ave HR 134, Max HR 138
2. 3:57.5 Ave HR 133, Max HR 138
3. 3:53.4 Ave HR 136, Max HR 142
4. 3:48.8 Ave HR 143, Max HR 185
total: 15:38.9
Ave: 3:54.7/km

3km WD 16:26 @ 5:29/km

I think it would be prudent not to try an run the next set of 2km intervals at 4:06's. Probably more sensible at this stage to look at 4:10-15's and keep the 1km intervals at flat 4's to start with. Will see how it feels once I get going.

On a side note, pretty happy with the progress. Don't want to start forcing anything being as I am so close now to my previous peak. I was working very hard to achieve these splits last night. Not sure the Garmin was reading the HR correctly as that is now two paced efforts where the HR has remained pretty low. The 185 was a spike, hence the ave HR staying so low through the course of the overall 10km. (The full 10km was run with no stops, so the tt was a big fartlek as part of the run!)

Also, trying a no meat diet over the next few weeks to see if there is any impact from that. I have noticed I am struggling for protein on the macros so buying some more whey protein supplement today as run out a few weeks ago. Have now cut out all processed sugars too.

Didn't get a chance to look at races yet, hopefully later.

[shadydaz]

06/01/20
Resting HR 45
8.01km
45:29
5:41/km
Ave HR 137
Max HR 165

07/01/20
Resting HR 55
12.00km
63:35
5:18/km
Ave HR 152
Max HR 169

08/01/20
Resting HR 53

Back to work this week. Don't feel like I have slept very well yet this week as you can see from the elevated Resting HR. Nutrition now on point with the Protein shakes balancing the macros well. I have energy but the body is feeling a little run down and now getting a few aches and pains.
Maybe too much mileage, definately need new runners now as the cushioning on the left heel has hardened off, I can feel it up my leg, thats where most of the aches are. Will ease off a bit and let the body recover today and tomorrow, just a little bit of strength training for upper body and some stretching and rollering.
I have a cross country race on Sunday so a day or two rest today/tomorrow and maybe a light effort on Friday depending how I am feeling. I was originally intending the 2km session on Friday to try and begin the cycle (offsetting day one today for yesterday's session), it may still be viable depending on next two days, we will wait and see. The intention was not a max effort on the cross country but maybe a tempo effort then some slow mileage later that day to make up long run distance on cycle day 5. Will have to take it day to day and see how quickly the aches dispurse!

On a side note there is now a training/race plan through to June/July. Looking at MK marathon on the 03rd May as the "big one" Still looking at the 01st March as a training distance run for the full 42km possibly. There is a few bits in between but won't start racing in earnest until March/April.

[shadydaz]

08/01/20
Resting HR 53
Strength and stretching 50mins

09/01/20
Resting HR 40

10/01/20
Resting HR 43
6.14km
33:18
5:26/km
Ave HR 130
Max HR 176
Tester run - heels a little sore at start but eased off and no issues since. Claf and other areas ok but i did feel a bit like a baby giraffe on this run haha!

11/01/20
Resting HR 42

12/01/20 - Race Day Club XC something a little different
Resting HR 42

Warm Up
1.76km
9:21
5:19/km

XC RACE
9.55km
42:51
4:29/km
Ave HR 143
Max HR 158

https://connect.garmin.com/modern/activity/4428500058

Link will tell you everything you need to know. Hills were brutal, was pleased to hang on to target pace (4:30) never mind the splits. Hills sucked the life out of me as not used to them now living in a completely flat area. Seemed to be lacking a bit of energy, maybe its the diet or maybe the light running week and rest didn't do much to help, on the plus side this should benifit me, I'm feeling it this morning. Need to factor in some hill work on the training I think. Another positive is no fall out from niggles that warranted the rest in the first place so good to go again from this week.

Warm Down
1.82km
11:44
6:27/km

None of the intended extra mileage either.

[TheEd]

Hi Daz ..just recently you had success unexpectedly in one of your runs, it now shows that your body may have been at a peak then, especially as you had come to feeling in good order so rapidly

focus on an easy week of running .. don't monitor yourself while running, run on a route you know, say every 2nd day and just let the body realign itself

you may feel it not necessary, but simply do so .. the body should absorb and bounce back to a new level with some luck, and then you can build from there

hope this is fine with you

TheEd