Sunday rest

Monday yoga/rest

Tuesday

Fartlek 4*5min w/1min easy

splits

1.   1,11km pace 4:27 hr 160 (max166)

2.   1,14km pace 4:26 hr 161 (max168)

3.   1,13km pace 4:24 hr 162 (max170)

4.   1,11km pace 4:18 hr 162 (max175)

Doesn't seize to amaze me how much energy the fast sessions give in return! Loving it.

Felt at the same time fun, challenging and controlled. The shoulder thing comes and goes, would say it's stress related, will work from that angle and trigger point it to release.

Have a few thoughts that I wanted to run by you.

There is no race planned for Sunday, also might be going skiing and ice-skating same weekend, so the question if I shall opt for a fast 5k on Sunday morning to shake things off and see where I am at? As much I would love to go all in -  I also want to seize the opportunity for some winter sports - as this doesn't happen so often in the southern Sweden. So I feel that whatever I run on Sunday is not going to be very demonstrative, as the form most likely won't be fresh, and the snow and ice on the roads don't make it fun either. What do you think?

Also, I've noticed that I have this habit of holding my left thumb inside the fist. At the same time my hr chest strap tells me that my ground contact balance fluctuates 0,5%. Is there any connection, or am I unconsciously compensating for some other imbalance?

Thank you again for sharing your knowledge and coaching!

Kindest regards,

Stacy.

Hi TheEd,

Sorry for not getting back sooner, was and still trying to assess the situation.

Went alpine skiing on Friday for 7h straight,  adding to the fact that it was my first time doing it..super fun! Had the excruciating soreness on Sat, recovered a bit on Sunday, but still felt my muscles a little too much.

Yoga on Monday felt good, followed by recovery run on Tue. Tennis on Wed felt heavy on the legs, so yesterday, Thursday,  I started doubting myself and my intentions with the program. I thought to do the track session and then evaluate whether to take a rest or continue...

Track session in itself felt ok, controlled and fun, but heavy and my mind just wasn't on A game,  so that reduced the fun factor.  I felt my right calv from the inside before the session, didn't feel it during,  but felt very much afterwards and still do this morning.  It's stiff and sore, and I'm guessing it's recovery from tennis, so hopefully all good and will restore strength.

Overall I think I've definitely overtrained when skiing, and it's still lingering in the legs. So my dilemma now is whether to continue the program or take a rest followed up by build up. Considering now to come out for a long run tomorrow and evaluate then.

What can you see would be the best?

Here are the stats from yesterday:

Thursday track session

2k×3 with 90sek rest

1km 4.38      hr148

2km 4.39      hr155

3km 4.36      hr152

4km 4.29      hr158

5km 4.36      hr152

6km 4.24      hr161

Figured out the thumb thing. It's something I do as a reflex when tensed or grouped, as it's the way I hold steering wheel with my left hand on my bike when breaking. I've noticed the thumb placement for a bit more than a year ago, and that's exactly how long ago I got this particular bike. Funny how such a little thing affects the whole being. Being mindful of this now.

The weather here is getting warmer, so asphalt is back and winter sports are out of the picture for this year. It passes so quickly here ).

Ystad, small world, ha!? Skåne is great for running, all year around, most of the time ). Curious to hear more about your Swedish adventures, maybe you have shared it somewhere already?

Much appreciated,

Kindly,

Stacy.

Hi TheEd,

I ended up taking a rest day yesterday and went for a long run this morning instead. Legs felt fresh, the run felt steady and controlled. Tomorrow yoga and rest, Tue track 1k session. Wednesday no tennis this week, so will take a recovery run with friends perhaps.  And onwards with the program!

stats:

asphalt, no stops this time, one chocolate bite on the go mid way.

21.20km 1h46m

avg pace 5:00

avg hr 150bpm (zone 2  1h30m)

Looking at the numbers (half marathon pb)  I would say I went maybe a tad too fast, but it felt right and fun ).

Have a splendid Sunday!

Kindly,

Stacy.

Hi TheEd,

Thanks a million for your words!! Made my day. And off course for your coaching,  wouldn't have gotten so far without you, thank you!

Such a mixed feeling though, I guess I've never seen myself as a disciplined neither fast runner, so sticking to the program and getting faster is quite an incredible feeling. Scary, but incredible.

Yesterday's track session was ok, slightly tired in my head and body still, but managed to gain focus and stick to the plan ish.

1k×5 with 90sek rest

 @4.35 to start with, not faster than @4.30

   pace   max hr    avg hr

1 4.29    161.         153

2 4.35    160.         152

3 4.34.   160.         151

4 4.26.   164.         154

5 4.28.   168.         155

avg hr during rest 123bmp

No tennis tonight,  so recovery run as well as on Thursday.

Have a great day,

Kindest regards,

Stacy.