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+--- Thread: Gabba Gabba Hey Ho let's (/Thread-Gabba-Gabba-Hey-Ho-let-s)
RE: Gabba Gabba Hey Ho let's - TheEd - 27-01-2021
Hi Anba, don't hassle about the run, the ankle could have thrown things out a little ..
go onto build-up if you want to
focus on the good runs, and put the not so good ones behind you
onwards TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 28-01-2021
Thanks coach...
Will do... Cheers
RE: Gabba Gabba Hey Ho let's - Anba - 31-01-2021
Weekly Report
25-31st January
Total running hours=4:53
Total mileage=48.5k
Mon 30'11.
5.25k
Avg pace=5'44
Avg Pulse =140
Tues
42'23
6.56k
Avg Pace=6'27
Avg Pulse=135
Wed
44'26. 7.11k
Avg Pace=6'15
Avg Pulse=136
Thurs Rest
Fri 5x8mins+2 mins recovery jog
X 8 min at 75% effort with 2 mins rest
Avg Pace=5'02
Avg pulse=154
Distance/ Pace / Avg Pulse / Max Pulse /
1.48k / 5'24 / 141 / 149 /
1.56k / 5'06 / 150 / 161 /
1.61k / 4'58 / 155 / 166/
1.63k / 4'54 / 159 / 168 /
1.68k / 4'45 / 164 / 183/
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 135 / 126
2/ 141 / 130
3/ 149 / 138
4/ 154/ 141
5/ 156 / 141
Sat
1:05'21
10.36k
Pace=6'18
Pulse=134
Sun
Rolling hills
53'14
8.83k
Pace=6'02
Pulse=145
RE: Gabba Gabba Hey Ho let's - TheEd - 01-02-2021
Hi Anba .. nice week of running
anything on how you feel and being in control of what you doing
onwards TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 01-02-2021
Good day...oops forgot about that...
Feeling good coach, so far all is going great...
No issues whatsoever... Fingers crossed...lol
Cheers
RE: Gabba Gabba Hey Ho let's - TheEd - 02-02-2021
magic
RE: Gabba Gabba Hey Ho let's - Anba - 05-02-2021
Mon 1st Feb
1:02'01.
10.14k
Avg pace=6'06
Avg Pulse =138
Tues
1:01'15
10.17k
Avg Pace=6'01
Avg Pulse=142
Wed
1:00'09
9.96k
Avg Pace=6'02
Avg Pulse=135
Thurs Rest
Fri 5x8mins+2 mins recovery jog
X 8 min at 75% effort with 2 mins rest
Avg Pace=5'07
Avg pulse=154
Distance/ Pace / Avg Pulse / Max Pulse /
1.53k / 5'14 / 141 / 149 /
1.53k / 5'14 / 150 / 161 /
1.58k / 5'04 / 155 / 166/
1.58k / 5'04 / 159 / 168 /
1.61k / 4'58 / 164 / 183/
Recovery was lite jog
Recovery
no/ avg pulse/ Lowest Pulse
1/ 134 / 119
2/ 138 / 128
3/ 145 / 131
4/ 151/ 133
5/ 160 / 145
feel wise, the runs on Mon,Tues might have been slightly higher in perceived effort compared to last week maybe an accumulation of the daily 1 hour runs since Fri and hill work on Sunday .Wednesdday run was much better and faster compared to Mon and Tues...
I picked up a slight niggle@pain on the inside right ankle... this is something that comes on and off like once in a month or 2. Usually I put some Ketoprofen plaster and in 1 to 2 days it will go off...
I have a tendency of supinating when I land on my right foot...in fact most of my shoes shows a lot of wear on that lateral sides... so the constant inversion, previous injuries, playing football with my sons the weekends plus plantar flexing when landing during downhill ... and i might have been sprinting on the last rep down hill might have caused the slight plain...
currently im experiencing no pain...but ill keep my eyes on it...
other than that im just looking forward to my runs tomorrow on Sat plus Sun im thinking of doing my 75 mins run instead of the 40-50 mins rolling hills... or might just include some nice relaxed hill climbing in those 75 mins ... my house faces a nice 500m hill also coach...
it's a nice hill, i use it sparingly, cars do come down ... but sunday less traffic
and sometime monkeys and wild boar joining in the climbs...lol
RE: Gabba Gabba Hey Ho let's - TheEd - 05-02-2021
Hi Anba .. how you carry your left arm and even how you hold your hands can make the slightest of impacts on your right foot placement and what occurs with it
whereas you may have an overuse issue, it is also wise to be aware of your arm carriage
any little bit helps
TheEd
RE: Gabba Gabba Hey Ho let's - Anba - 07-02-2021
Thanx coach will keep an eye on this arm movement.
Weekly Report
1st -7th February
Total running hours=5:28
Total mileage=54.4k
Saturday
Rest
Sunday
1:16'21
12.39k
Pace=6'09
Pulse=141....
Incorporated 15 mins of rolling hills at the end.
Took an off day on Saturday, since I did a 5x8 Mon and in the original schedule, it's an off day...plus waking up on Saturday... although rest pulse was as usual between 45-47 ... Body Just felt taking a break...
Another reason is, if I ran on Saturday...
My weekl will become 60km... Which is a jump of 25% from last week of 48km.
Sundays run was great, right ankle was good no issues...
Lovely run, felt great during the run.
Summary, this week although on Monday and Tuesday run was a bit laboured feel wise ... Wednesday was back on form feel wise...
Fridays run was slower in average pace compared to week before, maybe because I was running 1 hour everyday compared to the week before.
Regarding the pain in the right inner ankle, I think there's another major suspect..
I've noticed whenever I've used a heel lock lacing I tend to get this issue...
For Next week my plan is
Mon-Wed
1 hour runs... Which is around 10km average
Thurs
30 mins jog
Fri
5x8 mins+ 2 mins recovery
Saturday
Off
Sunday 75 mins
Total =60k
That all coach for this week.
Have a great day, cheers
RE: Gabba Gabba Hey Ho let's - TheEd - 08-02-2021
Hi Anba, the body will go through changes and as long as you keep an eye on things you should be able to balance things out
anything further on the 'shoelace lock'
TheEd