To race is but a dream...

[shadydaz]

29-09-15
Easy Recovery Run
Time: 33:58
Pace: 5:07min/km
Dist: 6.63 km
Ave HR: 153
Max HR: 172
Ave Cadence: 158spm
Ave. Stride: 1.23m

30-09-15
Easy Run
Time: 35:18
Pace: 5:02min/km
Dist: 7 km
Ave HR: 151
Max HR: 177
Ave Cadence: 158spm
Ave. Stride: 1.25m

01-10-15
Easy Run
Time: 53:03
Pace: 5:12min/km
Dist: 10.22 km
Ave HR: 146
Max HR: 159
Ave Cadence: 154spm
Ave. Stride: 1.25m

Nice and gently this week, legs feeling good today but have been aching a bit through week as Sunday/Monday took everything they had in them!

Hopefully can get some Fartleks done later this evening then race Sunday.

Enjoy your weekend all!! :great:

Darren.

[TheEd]

have a good one

TheEd

[shadydaz]

02-10-15
Fartleks
Time: 29:11
Pace: 4:43min/km
Dist: 6.19 km
Ave HR: 141
Max HR: 161
Ave Cadence: 160spm
Ave. Stride: 1.32m

04-10-15
Race
Time: 23:05
Pace: 4:13min/km
Dist: 5.48 km
Ave HR: 175
Max HR: 186
Ave Cadence: 164spm
Ave. Stride: 1.45m

had to stop. Maybe I went off too quick but nothing left after 5.5km. everything ached and felt sick. spent rest of day with headache so maybe picked up a bug over weekend which hasn't surfaced until run. Very dissapointed as was going well and was in for a points finish for the team but from 5km was going backwards through field very quickly. Feel like I have let them and myself down :noway:

Anyway, start cycle this week for next 10km race in three weeks. Long run on Sunday will be the Great Eastern Run, half Marathon in Peterborough which I have entered. Need the time on feet and it's a nice flat run. Probably no PB given where I am at currently.

Darren.

[shadydaz]

05-10-15
Easy Run
Time: 34:05
Pace: 5:02min/km
Dist: 6.78 km
Ave HR: 161
Max HR: 177
Ave Cadence: 152spm
Ave. Stride: 1.31m

06-10-15
Easy Run
Time: 52:40
Pace: 5:15min/km
Dist: 10.03 km
Ave HR: 155
Max HR: 182
Ave Cadence: 159spm
Ave. Stride: 1.320m

07-10-15
5 x 2km Intervals
Time: 1:07:35
Pace: 5:09min/km moving ave pace 4:33min/km
Dist: 13.12 km
Ave HR: 149
Max HR: 182
Ave Cadence: 145spm
Ave. Stride: 1.34m



I got confused and did this session last night instead of Friday!! :whistle: I should look at my training schedule more :duh::laugh: A little inconsistent with times but wasn't looking at watch to monitor pace to begin with, was running by feel and realised I maybe ran too quick at start so over compensated in middle legs to leave enough in tank to finish session. Average of 4:12min/km over the 5 legs - I'll take that at the moment.

Getting a cold which is not good with the Great Eastern Half approaching on Sunday. Easy run tonight of about 45 mins. Maybe just a 30 mins easy tomorrow evening, what do you reckon TheEd? :confused:

The target for the Half is to run at 4:30min/km pace until 15/16km and see what I have left for last 5km, if anything at all, if not try my hardest to maintain the 4:30min/km pace to the end of the race. Am I once again asking too much of myself considering I have not run this far for 2 months?

Darren.

[TheEd]

hope you able to escape the cold?

you should be OK for the half

keep me informed as to how it goes, please

enjoy

TheEd

[shadydaz]

08-10-15
Easy Run
Time: 35:46
Pace: 5:07min/km
Dist: 7.00 km
Ave HR: 136
Max HR: 164
Ave Cadence: 156spm
Ave. Stride: 1.??m

09-10-15
Easy Run
Time: 33:46
Pace: 5:06min/km
Dist: 6.62 km
Ave HR: 147
Max HR: 167
Ave Cadence: 156spm
Ave. Stride: 1.?? M

Running is ok with the cold, wnergy levels seems ok at the moment. Not strugfling to breathe but note heart rate deviation between yesterday and today!! Same route and same time of day ran. 4:30min/km atill seems an acheivable target Sunday. Will see how I feel once I start and take it as I feel it throughout the challenge!

Weighed myself first thing this morning. 68kg. I have put 3-4 kg on the last couple of months. Not doing anything different just eating routinely. Scrambled egg on toast most mornings for breakfast. Porridge for lunch. Sometimes a snack after work...noodles or more ceareal like wheetabix. Then main meal in evening which is generally chicken and rice or pasta. More of my easy running has been a lot hillier so maybe my legs are.toughening up a bit instead of impersonating chicken legs :whistle: With my height at 180cm or about 5'10", I could easily carry more weight without looking any different still! :laugh:

Will report in again post race. Have a good weekend readers!! :yes:

[shadydaz]

So, going into this race, unprepared and using it as my long run/Day 5 of my current cycle. The RACE itself therefor was not really prepared for; Two months since anything over 15KM in one session, I hadn't realised it was THAT long!! Illness, a cold that has been trying to morph into a chest infection all week. Never mind the negatives, eh! man up and get it done...

We had plan A, and plan B, if you have read my... I ended up doing a bit of both! The splits are are follows with summary below:


Off a bit quick but pretty consistent throughout the 21KM. Succeeded (just about) to keep the splits under 4:30min/km which was main aim by about 14KM as I was struggling by that point. So, by stick to that, I didn't let myself slow down too much and managed a nice 84 second PB! YAY, I am well pleased with that given the circumstances and lack of prep. Running with the chesty cold was a bit of an experience and one I hope not to repeat in a hurry, hacking up every few KM was not ideal. Not having full lung functionality was not ideal, not feeling 100% was not ideal. I may just have had another 7 seconds per KM in me if was was fully fit.. probably just wishful thinking though There is a sub 90 Half on the horizon if I can keep myself healthy haha!

12-10-15
Recovery Run
Time: 35:52
Pace: 5:27min/km
Dist: 6.57 km
Ave HR: 146
Max HR: 167
Ave Cadence: 157spm
Ave. Stride: 1.16M

Today I celebrate 6 months cigarette free!

Resting heart Rate before recovery run was 41 BPM It has come down further recently from 45 BPM. Weight 68KG. Height 180cm. BMI 20

On with the cycle.


Darren.

[TheEd]

Darren, in truth what you did was most dangerous, best not repeated.

and with that said, congrats on your PB, however it is expected, as you are becoming a runner and your experience is beginning to count

I hope you recover well and that there are not too many after effects

all the best and onwards

TheEd

[shadydaz]

Good Morning,

Major truth in your last post. Since the GER I have been really struggling. Left leg has been riddled with problems. Calf, Hamstrings and Glute. Tried to run last
After The Race I went out for the usual recovery runs. Monday was ok, felt calf a bit afterwards. Tuesday's was bad. Had to stop then just shorten and jog home. Everything just packed up on me.

Fast forward until last Thursday and felt good enough to get out again but a few km into run the leg completely broke down and I had to limp back to car. I have had another 10 days rest and started again on Monday just gone with a very gently 5km. Tuesday 7.5km. Last night I started cycle for a 10km race on 22-11-15. The calf is good. the Hamstring and Glute are a little tight. Will be booking a sports massage soon and getting some rollers.

13-10-15
Easy Run
Time: 28:54
Pace: 5:15min/km
Dist: 5.5 km
Ave HR: 137
Max HR: 153
Ave Cadence: 162spm
Ave. Stride: 1.18m

13-10-15
Easy Run
Time: 28:13
Pace: 5:23min/km
Dist: 5.23 km
Ave HR: 148
Max HR: 177
Ave Cadence: 163spm
Ave. Stride: 1.14m

14-10-15
1km intervals
Time: 14:53
Pace: 4:55min/km
Dist: 3.02 km
Ave HR: 152
Max HR: 175
Ave Cadence: 164spm
Ave. Stride: 1.24m
It was on this session the leg completely packed up, just at start of second rep.

22-10-15
Easy Run
Time: 28:54
Pace: 5:50min/km
Dist: 4.82 km
Ave HR: 153
Max HR: 180
Ave Cadence: 148spm
Ave. Stride: 1.16m
leg packed up again and had to limp back to car.

02-11-15
Easy Run
Time: 29:00
Pace: 5:38min/km
Dist: 5.15 km
Ave HR: 145
Max HR: 170
Ave Cadence: 152spm
Ave. Stride: 1.17m

03-11-15
Easy Run
Time: 38:59
Pace: 5:14min/km
Dist: 7.46 km
Ave HR: 160
Max HR: 188
Ave Cadence: 154spm
Ave. Stride: 1.24m

04-11-15
Easy Run
Time: 80:00
Pace: 5:20min/km
Dist: 15.36 km
Ave HR: 176
Max HR: 192
Ave Cadence: 152spm
Ave. Stride: 1.31m

Legs are a bit stiff today, to be expected. will not be pushing hard on this cycle, just trying to get re-established into a routine.

Darren.

[TheEd]

how things going now Darren, would you consider doing the Build Up?

TheEd