To race is but a dream...

[shadydaz]

28/01/20 - DAY 7
Resting HR 50
14.31km
76:59
5:27/km
Ave HR 154
Max HR 188
Club run - longer than anticipated.

29/01/20 - DAY 8 6X1
Resting HR 50
14.06km
68:03
4:50/km
Ave HR 145
Max HR 176

3.31km warm up 17:38

1. 4:01.4/km, Ave HR 156 Peak HR 160
R60s @ 4:52/km Rec HR 154

2. 3:57.7/km, Ave HR 157 Peak HR 164
R60s @ 4:56/km Rec HR 151

3. 3:55.4/km, Ave HR 154 Peak HR 161
R60s @ 5:06/km Rec HR 156

4. 3:57.4/km, Ave HR 148 Peak HR 161
R60s @ 5:23/km Rec HR 143

5. 3:57.8/km, Ave HR 137 Peak HR 149
R115s @ 6:05/km Rec HR 135

6. 3:52.6/km, Ave HR 135 Peak HR 139
R60s @ 9:59/km Rec HR 109

3.70km warm Down

Rep Average 03:57.1

Last 6x1 ave 04:21.6

Hard work. Didn't feel great once session started, settled into more as it went on but got a bad stitch halfway through rep 3 which didn't go away until the start of rep 5. it was difficult to keep going and had to use a lot of mental resolve, the "quit monster" was strong last night. Legs were surprisingly fresh given the club run day before but I think fuelling was an issue as I knew i just couldn't really give any more from early in the session. In fact, with 150 to go in the last rep, I was shocked that I was able to open the accelerator a bit in order to shave another few seconds off the rep and finish strong. I made a real effort to keep my shoulders, hands face etc. relaxed and keep form as the session went on, especially through the difficult period and I think this is reflected in the HR beginning to drop towards the end of the session. This averages out about 10 seconds/km faster than the 2km session so bang on target in term of the cycle progression. This was tougher than the 2km session mentally but so pleased with the strength I mustered to keep going to the beeps on the watch. Pace is pleasing too, a good consolidation of the 4km time trial that was done a few weeks ago.

[TheEd]

Hi Daz, make sure to look after yourself .. a powerful session .. you now into the easy part of the program so do make sure to freshen up

TheEd

[shadydaz]

Roger that

[shadydaz]

30/01/20
Resting HR 47
6.1km
33:10
5:27/km
Ave HR 136
Max HR 161

31/01/20
Resting HR 38
11.42km
62:22
5:28/km
Ave HR 126
Max HR 144

01/02/20
Resting HR 41
Full rest day

Good recovery so far.

[shadydaz]

02/01/20
Resting HR 42
15.01km
74:34
4:58/km
Ave HR 164
Max HR 189

3km warm up

5km paced:

1. 4:21.4. Ave HR 142
2. 4:17.5. Ave HR 154
3. 4:18.9. Ave HR 170
4. 4:14.0. Ave HR 173
5. 4:05.5. Ave HR 176

Total time 21:17.3. Ave pace 4:15.5

7km cool down

Took it nice and easy. Concentrated on form through the paced session. Kept it at comfortable tempo effort rather than pushing too hard. Felt very light on the feet tonight, breathing with ease, fully under control and plenty on reserve. The longer cool down was nessecary as needed to go get my car and didn’t have a lift haha. Feeling good, feeling strong. V02max as per Garmin has moved back up to 55 so getting fitter using that reference trend as a guide, certainly feeling fitter.

Have noted that I no longer have a predominant leading heal strike. It’s very much moved to under the flexed knee, heal/mid strike, shin just off straight. Without trying to change too much, am now just putting a little more effort into thrusting the leading knee forward a bit to engage the reader side muscles more. Calves have been feeling the work over the last few weeks, so again just noting how engaged my lower core is to keep form. Not trying to change anything, just trying to make sure the biomechanics are efficient.

[TheEd]

Hi Daz, you talking form there, how are your arms working for you while running in this manner?

onwards TheEd

[shadydaz]

Hi Daz, you talking form there, how are your arms working for you while running in this manner?

onwards TheEd

Trying to keep the shoulders more relaxed and get slightly more turn in them in order to get the elbows higher out back. Arms on the 90, hands low. It’s not easy to get the full range of motion @ easy pace but more time to figure it out and make sure I’m not ending up spaghetti like or over compensating movements and therefore losing of posture and form in other areas.

I haven’t forgotten about the arms at all from you mentioning them off the treadmill video from 2017, they just don’t do a lot on my easy pace as I don’t corkscrew the whole body at all.

With the nerve problems I have the range of motion in the shoulders is limited so need a slight swivel incorporated in order to help get those elbows higher. Will generally only be at pace or sprint finishing I think as it’s not really natural for me now. If it helps with the marginal gains then I will have to learn to do it. Hoping it’s something that occurs more naturally as I get faster anyway.

[shadydaz]

03/01/20
Resting HR 45
8.01km
40:54
5:07/km
Ave HR 145
Max HR 168

04/01/20
Resting HR 45
11.64km
63:22
5:27/km
Ave HR 152
Max HR 169

Fartleks tonight and wind it down as per plan to Sunday.

Darren.

[TheEd]

Thanks Daz .. keep working on the elbows and it will come naturally towards the end of a race or interval session

hope you have a decent weekend

TheEd

[shadydaz]

05/01/20 3x5mins
Resting HR 48
10.73km
52:58
4:56/km
Ave HR 150
Max HR 181

4:12, 4:10 and 4:09 pace for the 5 minute efforts


06/01/20
Resting HR 48
8:01km
42:12
5:16/km
Ave HR 126
Max HR 139

07/01/20
Resting HR 48
8.06km
42:03
5:13/km
Ave HR 148
Max HR 170

08/01/20
Resting HR 47

09/01/20
Resting HR 53

Woke up with a cold and a sore throat on Saturday. XC was cancelled for the Sunday morning due to storm and concerns over marshalls. Ful blown cold type illness yesterday. Getting over it today and nose is clearing out. No running since Friday obviously. should be back at it tomorrow.

Darren