To race is but a dream...

[TheEd]

All good then Daz ... will you do one week on the off-period and then 2 weeks build-up .. current this side the runners are on a slight off-period and then 2 weeks build-up

so all in all a good idea

TheEd

[shadydaz]

29/06/20
Resting HR 48
Running
6.50km
36:43
5:39 min/km
Ave HR 139
Max HR 151

30/06/20
Resting HR 30
Running
16.00km
85:26
5:20 min/km
Ave HR 142
Max HR 159
plank and press ups

01/07/20
Resting HR 43
Running
8:08km
42:42
5:17 min/km
Ave HR 140
Max HR 155
20 mins S&C

02/07/20
Resting HR 44
Running
16.01km
83:53
5:14 min/km
Ave HR 143
Max HR 165
20 mins S&C

Consistent effort going into maintenance. stretching, foam rolling and S&C now habitual daily. Yes the mileage is steady but not over extending. Feeling good. 24 KM planned for early tomorrow morning. I have had a look at the build up plan to start on Tuesday, no hills around here so may have to get a little creative.

[TheEd]

Heck Daz .. are you OK .. resting pulse 30 .. sure you still alive

hope everything going well during your easy week

TheEd

[shadydaz]

Heck Daz .. are you OK .. resting pulse 30 .. sure you still alive " alt="" title="">

hope everything going well during your easy week

TheEd

I've started seeing dead people...

Its all good. the target is to up the mileage slightly (I know, that's pretty obvious from the data, from 40 ish to 50 ish miles a week. This is something I will carry into the next full cycle blocks too, so on the build up, the 1 hour runs may be slightly longer, as will be the 75min efforts. Just a couple of couple of extra km here and there to expand the aerobic base. The idea is for it to help me drag myself to sub 4min/km race pace.

[shadydaz]

03/07/20
Resting HR 46
20 mins S&C

04/07/20
Resting HR 46
Running
24.01km
129:07
5:23 min/km
Ave HR 144
Max HR 161
10 mins S&C

05/07/20
Resting HR 30
Running
10.04km
51:40
5:09 min/km
Ave HR 143
Max HR 154
10 mins S&C

80km week. Feeling ok, no ill effects. Same again this week hopefully.

[TheEd]

Hi Daz, how did you feel after the 24k run .. have you recovered well

TheEd
ps.. focus on the aerobic runs after Day 8 .. on the weekend before Day 3 and Day 8 is when to put the longest run of the 3 week cycle in

then in the easy weeks after Day 8 to 14 you can play around with aerobic runs but in the last week from Wednesday onwards it should be all about getting ready for the weekend test

good luck and enjoy

TheEd

[shadydaz]

I've done a few runs of 24/25km over the last month or two now, they are getting easier. Recovery was quicker this time, I was consious to keep the effort/pace down on this one compared to the previous couple too which were under 5:10/km pace, I felt good on the 10km last night and all good this morning, just a little achy but very minor, nothing unusaul occuring, the strength excercises, stretching and conditioning is helping a lot.

I'm off cycle for now and after last week, moving into a kind of build up phase whilst looking to maintain about this level of mileage, so I have had a look at the Build Up programme and will try and base the next few weeks on that. As there is no races forthcoming and I have just turned over 3/4 cycles, time to consolidate.
I'm looking at one longer run per week with a hill session (instead of running the hills as they are few and far between around here) and tempo efforts tagged onto base mileage as per the build up plan elements.

[TheEd]

OK Daz .. looks like you in a good space currently .. keep the niggles under control and the improvement should come naturally

enjoy and onwards

TheEd

[shadydaz]

All hail the foam roller!!

[shadydaz]

06/07/20
Resting HR 45
Running
14.15km
77:00
5:26 min/km
Ave HR 138
Max HR 165
30 mins S&C

07/07/20
Resting HR 46
Running
14.01km
72:49
5:12 min/km
Ave HR 138
Max HR 149
30 mins S&C

Garmin V02MAX up to 58. New high. I think mainly because last nights run was a little cooler with light dashing of rain, my favourite running conditions. Running to HR rather than anything else at moment. Just another steady week while i adjust to higher mileage then I will look at hills and tempo efforts from next week.