To race is but a dream...

[shadydaz]

29/05/21
RHR: 44
REST DAY

30/05/21
RHR: 45
Run
9.69km Trail in the Welsh Hills
64:10
6:37/km Pace
Ave HR: 146
269m elevation (a lot for me)

31/05/21
RHR: 45
REST DAY

01/06/21
RHR: 46
Bike: 50.4km commutes @ Ave HR 135 (effort on way home)
Run:
10.65km
66mins
6:12/km Pace
Ave HR: 163 (hilly route, hot weather, 2km leg stretch @ 4:30's)

02/06/21
RHR: 46
Bike: 50.4km commutes @ Ave HR 135 (effort on way home)
Run: 2 x 3.1km runs to gym and back @ 5:32/km ave (recoveries)
GYM - 44mins upper body and back with 1min planks in between each machine, total 5 mins planks

03/06/21
RHR: 46
Run: Speedwork
10 x 500m (5reps R100-110s) Rest 3 mins (5reps R100-110s)
reps:
1. 3:58/km max HR 128
2. 3:56/km max HR 138
3. 3:51/km max HR 136
4. 3:54/km max HR 127
5. 3:45/km max HR 133
3min rest
6. 4:02/km max HR 141
7. 3:59/km max HR 142
8. 3:59/km max HR 146
9. 3:58/km max HR 157
10. 3:51/km max HR 141

The quads felt a little tight going into this session, which was was done on a grass track with the club. I was blowing a bit after the first set, I didn't think I had it in me to complete the second set at all, never mind managing a sub 4m/km average pace for that one also. Considering the heat and circumstance (that it was my first interval session for a very long time), the HR stayed pretty low, although it was a lot tougher for me that the HR suggests, I actually felt pretty good throughout and was very surprised at the pace (when a checked the date later on). Minimal fallout from the leg issue, nothing a stretch and some foam rolling wont sort out.

Progressing nicely. Feeling good. Looking at a little 5 or 10km trail race on 8th July, 5 weeks time.

[TheEd]

nice to see you coming along nicely Daz

here's to injury free running and enjoyment

TheEd
ps.. I have created a new forum to discuss different aspects of the training which also involves MrsDuck's group who I am coaching

https://www.time-to-run.com/forums/Forum...ing-extras

[shadydaz]

Thanks Coach, I'm very pleased with the progress so far. Hopefully progress will continue and I will be able to get somewhere close to provious form.

04/06/21
RHR: 46
Swim:
1625m @2:18/100m
39:25

05/06/21
RHR: 40
Run:
21.21km
118:20
5:35/km Pace
Ave HR: 153
06:45 set off time. Heat and humidity had me questioning my life choices by 07:15 hahaha. Legs lasted the distance this time.

06/06/21
RHR: 45
Bike:
88.5km @27Kmph
196:46
Ave HR 128
Yoga, Foam Roll and stretching: 50 mins.

A decent weekend of more base building.

Darren.

[TheEd]

nice Daz .. it is often a slow process building back .. patience is key

have a good week TheEd

[shadydaz]

07/06/21
RHR: 45
Bike: 57km
Run:
6.03km
30:33
5:04/km Pace
Ave HR: 147
Strength: 30 mins all round
Swim: 1500m

08/06/21
RHR: 47
Bike: 50.3km
Run:
10.3km
56:11
5:27/km Pace
Ave HR: 150

09/06/21
RHR: 46
Bike: 50.3km
Run:
3.28km x2 gym and back as recovery plods
36mins
5:30/km Pace
Ave HR: 140
Strength: 46 mins upper body and core

10/06/21
RHR: 41
Bike: 57km
Swim: 1300m

10/06/21
RHR: 42

10/06/21
RHR: 37
HIKE: 15.5km
5hrs over 100om ascent then descent of Snowden
Ave HR 88

10/06/21
RHR: 45

A high intensity few days last week followed by a relaxing weekend in the mountains. Back to it from today.

[TheEd]

great stuff Daz ..

hope things keep moving in the right direction

TheEd

[shadydaz]

Right Calf has tightened up a little so going to be cautious and stay off running for a few days as it just niggles slightly on Full extension either direction. Bike/Swim is ok. Will maybe try the cross trainer or rowing machine tonight instead to see if it is ok on either.

[TheEd]

how things going Daz ... has the body settled down again

TheEd

[shadydaz]

12/06/21
RHR: 43
Run:
Bike:
Swim:
Strength:
Yoga:
Hike: 15km up Snowden - total time 5hrs

13/06/21
RHR: 43

14/06/21
RHR: 41
Run:
Bike: 57km
Swim: 1700m
Strength:
Yoga:

15/06/21
RHR: 43
Run:
Bike: 50.3km
Swim:
Strength:
Yoga:

16/06/21
RHR: 43
Run:
Bike: 57km
Swim:
Strength: Upper Body and Glutes 40 mins
Yoga:
Elliptical: 10 mins - not my thing, feet keep slipping
Indoor rowing: 10 mins 2500m

17/06/21
RHR: 43

18/06/21
RHR: 44
Run:
Bike:
Swim: 1600m
Strength:
Yoga:

19/06/21
RHR: 45

20/06/21
RHR: 45

21/06/21
RHR: 46
Run:
Bike:
Swim: 1500m
Strength:
Yoga:

22/06/21
RHR: 45
Run: 6km @5:21 pace ave HR 147
Bike:
Swim:
Strength:
Yoga:

23/06/21
RHR: 45
Run: 6.4km @5:32 pace ave HR 148
Bike: 55km
Swim:
Strength: Full body 61 mins
Yoga:

24/06/21
RHR: 46
Run: 3.2km @5:57 pace ave HR 135
Bike: 50.3km
Swim:
Strength:
Yoga:

25/06/21
RHR: 45
Run:
Bike:
Swim: 1600m
Strength:
Yoga:

26/06/21
RHR: 45
Run: 21km @5:33/km ave HR 150
Bike:
Swim:
Strength:
Yoga:

26/06/21
RHR: 45
Run:
Bike:
Swim:
Strength:
Yoga: 20 mins

27/06/21
RHR: 45
Run:
Bike: 54km chain gang hard effort
Swim:
Strength:
Yoga:

29/06/21
RHR: 45
Run: 4.44km @4:50/km AveHR 162 - calf went again stopped immediately had to walk home
Bike: 50.2km
Swim:
Strength:
Yoga:

30/06/21
RHR: 45
Run:
Bike:
Swim:
Strength: Full body 52mins
Yoga:
Indoor Rowing 10mins

01/07/21
RHR: 45
Run:
Bike: 51.6
Swim:
Strength:
Yoga:

02/07/21
RHR: 45

03/07/21
RHR: 45

04/07/21
RHR: 45

05/07/21
RHR: 45
Run:
Bike: 100km
Swim: 1720m
Strength:
Yoga:

06/07/21
RHR: 44
Run: 11.22km @5:36 Average HR 153
Bike:
Swim:
Strength:
Yoga:

07/07/21
RHR: 44
Run:
Bike: 54km
Swim:
Strength:
Yoga: 20mins

08/07/21
RHR: 44
Run:
Bike: 57.6km
Swim:
Strength:
Yoga:

09/07/21
RHR: 44

10/07/21
RHR: 45
Run: 51.65km @9:05/km 134ave HR 7hrs 49mins 1260m elevation.

So this may seem a bit mad, but I did an Ultra after struggling on and off with my calf. I have been monitoring and managing my way very carefully towards this event on Saturday. Yes, I know its a bit silly to attempt something like this without training properly but I set a target and a realistic pace of about 8 hours for 50km, as you can see, it was a little longer and I came in slightly quicker. I walked the first 10km and settled into a "Ultra shuffle" @7mins/km pace where appropriate. I walked sand, downhills and steep ups. I kept the watch running so elapsed pace was 9mins/km whilst moving pace was 8:18/km. So I have just done my longest distance ever, an unofficial Ultra and raised a good few quid for charity at the same time. I didn't suffer any injuries/sickness on the day or afterwards so nutrition was good and buying a massage gun last week has really helped my recovery/conditioning.

[TheEd]

Hi Daz, you had being doing a lot of cross-training .. how have you recovered from the 50k

TheEd
ps.. on our side we took quite a while to iron out the calf and achilles problems that MrsDuck experienced