A new goal

[IamWill]

Hi TheEd,

A quick update:

Yesterday's 60' @ 4:45 pace, ave HR 150.

Today's 5 x 8' @ 75%, r 2' @ E-pace:
The 8 minute bits I did at 3:59 to 4:10 pace, Average HR 160 (max 170)
The recovery bits I did at 5:30 pace, average HR 150 (140 up to 144 at the end of each recovery).

This training felt comfortably hard, but also relaxed and nowhere close to a 5x2 session, while I was running the same pace a couple of months ago in those sessions. I'm happy with the progress.

Cheers,

Will

PS I will run a race on the 29th. Not expecting PR, it might also not be the smartest thing to do in a base phase, but I like racing abroad and I will probably be the only Dutch person in the race: in the spirit of the Olympics, I'll of course have to represent my country:jester:

[TheEd]

excellent Will .. great to hear of the positive progress and your opportunity to represent your country

Enjoy

TheEd

[IamWill]

Hm... after Friday's very pleasant run and a day of rest, I now had two days of running (48 min & 75 min) where my legs felt tired, almost cramping. My pace was about 30s per minute slower than planned, but still I was very tired when I finished the runs.

The temperature went up here and it didn't rain for some time, turning parts of the trails into soft sand, so it might be external conditions. But it also might be that the additional mileage of the build up is getting to me and maybe it would be smart to have an extra day of rest or only 30 min of easy running tomorrow.

What do you think?

[TheEd]

increase your intake of protein to assist recovery a little more

hopefully you recover nicely

TheEd
ps.. maybe, in retrospect we should have stuck to the 1hr suggestions of the program

[IamWill]

12k pretty much matched the 1hr runs, so I don't think that made much of a difference. I think it's the increased mileage, combined with the fact that Saturday was a rest day, but I spent it running around in the garden with a watergun, while chasing/being chased by two nine-year olds. Maybe not the best recovery:p.

Will go for some swimming now and do my 1hr run if my legs feel up to it.

Cheers,

Will

[IamWill]

Hi TheEd,

A quick update:

Did a 5k fartlek (4:26 average pace) after swimming yesterday and a 12k today (4:48 pace, average HR 148). Despite of the heat and soft sandy trails both went fine, so I guess my recovery is back on track.

I'll do the 5 x 8min tomorrow instead of Friday (because of the race on Sunday) and run 60' easy on Friday (rest on Saturday).

My best,

Will

[Albert83BCN]

Well done IamWill!

I must say I felt very similar during the first stages of the build-up phase, and from time to time I also have this feeling of heavy legs. Even if not doing quality sessions, running for so much time almost on a daily basis also had it's impact. Don't you have the feeling that you're training for a Marathon? hehe.

I hope you are recovering well, as I can see it seems the case :great:

[IamWill]

Thanks

It absolutely has its impact, not only the extra time-on-feet, but also the change of footing (sandy trails instead of asphalt and track). Whenever I'm crossing a bit of asphalt now, I'm amazed by how easy and fast it feels. During Sunday's race we'll see whether this is truly the case or it's all in my head and all this easy running made me slow

[TheEd]

good stuff Will .. be patient as it is a build up and it does serve a purpose

you not meant to come out guns blazing on your return to running faster, it normally takes at least one cycle before all feels good and strong

though often on return, the runner can get very close to their last 4k time-trial, even without any of the interval training sessions

enjoy

TheEd

[IamWill]

Hi TheEd,

Thanks, I'm aware that the build up won't make me ready for peak performance. We'll save that for September. After Sunday's race I still have until the 17th of August to continue with the build up. After that I still have time for two cycles for the race on the 30th of September, where I would like to PR.

Cheers,

Will