To race is but a dream...

[shadydaz]

Good Morning!

Has it been a whole week since my last update? Wow. time flies when you are training hard!

09-11-15
Easy Run
Time: 32:13
Pace: 6:26min/km
Dist: 5.01 km
Ave HR: 142
Max HR: 187
Ave Cadence: 160spm
Ave. Stride: 1.21m

10-11-15
Easy 10KM
Time: 54:07
Pace: 5:25min/km
Dist: 10.00 km
Ave HR: 143
Max HR: 166
Ave Cadence: 156spm
Ave. Stride: 1.18m

11-11-15
6 x 1km intervals
Time: 47:18
Pace: 4:44min/km
Dist: 10.00 km
Ave HR: 150
Max HR: 211
Ave Cadence: 162spm
Ave. Stride: 1.29m



Had to do a bit of Dog Hurdling on the last two intervals which affected my rhythm. (An over friendly dog getting themselves in the way twice haha!) Don't know why I ran the fourth leg so fast either!!. Still, got it done and jogged the 1 min rests rather than stopping/stretching like I still do on the 2km Ints so small progress in one respect at least.

12-11-15
Easy Run
Time: 39:20
Pace: 5:10min/km
Dist: 7.63 km
Ave HR: 157
Max HR: 173
Ave Cadence: 154spm
Ave. Stride: 1.26m
Started off a bit too quick and had to slow myself down, hence the high ave heart rate.

13-11-15
60 min Easy Run
Time: 1:01:29
Pace: 5:12min/km
Dist: 11.80 km
Ave HR: 148
Max HR: 171
Ave Cadence: 159spm
Ave. Stride: 1.21m

Really enjoyed this one even with this elevation map:

Sorry it's so big, this image is off my phone.

I don't live in a flat area any more so it is hilly runs for all the easy running. I have managed to seek out some flat spots for the intervals (a nice exact 1KM loop in a small park near home or the local park run venue is a mile away for the tempo runs)

15-11-15
5KM Time trial
Time: 36:23
Pace: 4:33min/km
Dist: 8.00 km
Ave HR: 150
Max HR: 185
Ave Cadence: 165spm
Ave. Stride: 1.32m

A 2km Warm Up and a 1km warm down jog home. The time trial by Km:

1. 4:07
2. 4:11
3. 4:10
4. 4:09
5. 4:18

Total time 20:55. It went better than I initially thought, as again I was trying to run by feel rather than watch watching! Disappointed with the last leg but the head wind was a killer on this route and destroyed me in last km. I know I am still trying to get some fitness back and have to be patient as the stamina and strength build up through another few cycles.

Still putting weight on despite having run nearly the same distance to date this month so far as I ran the whole of October. My legs seem to be getting a bit chunkier, maybe it's the hilly running that is doing that! Left calf/glutes are fine now. Left Hamstring a little tender still but managing it with plenty of stretching. Still need to procure a foam Roller from somewhere.

Vital stats are as follows:

37 years old
height 180cm
weight 69.2KG as of yesterday morning
BMI 21.4
Resting Heart Rate: 45bpm

Yes I have put a lot of weight on over last few months but it's hard to tell where except for legs! Just past 7 months smoke free on the 12th November. Still seeing the effects of having smoked/been ill, particulary last night when on the tempo 5km, coughing and spluttering is not ideal when you are trying to gulp down as much oxygen as possible!!

This cycle is build up for a 10km Race this Sunday 22nd Nov in Milton Keynes. Target is 42:30 - 4@15 per km average pace.

Darren.