Hi TheEd
Many thanks. Latest update below...
3 Feb - long run
19.32km in 1:38:44
AV pace 5:07/km
AV HR 141
Hilly route with 280m elevation gain
5 Feb
11.04km in 53:19
AV pace 4:50/km
AV HR 144
6 Feb - 6x1000
Felt I pushed too hard on this session. Fastest 1000s yet but as you can see from the HR figures it was a harder effort and I had to back off a little in the 4th interval to avoid running out of gas. I was mindful of not overdoing it from the start but I guess I need to retune my perception of 5k pace! Also, I think I need to try and shift the cycle so that speed sessions are not at the weekend - parks in London are incredibly busy at the moment at the weekends it is not ideal to have to dodge people continually!
2km easy pace WU & CD
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:02 / 158 / 168 / 135
2 / 3:52 / 164 / 174 / 145
3 / 3:50 / 168 / 180 / 150
4 / 3:56 / 167 / 176 / 143
5 / 3:51 / 170 / 183 / 145
6 / 3:51 / 170 / 179 / 144
Av. Pace of intervals 3:54/km
Previous 6x1000 session from 11 Jan:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:00 / 151 / 165 / 125
2 / 3:56 / 158 / 170 / 131
3 / 3:57 / 160 / 169 / 131
4 / 3:52 / 163 / 172 / 137
5 / 3:56 / 161 / 171 / 135
6 / 3:55 / 163 / 175 / 131
Av. Pace of intervals 3:56/km
7 Feb
7.65km in 38:29
AV pace 5:02/km
AV HR 136
I've noticed over the past few weeks, and particularly this cycle that I've had more niggles than usual. A couple of weeks back I had some discomfort in /just under the left buttock for a few days which seems to have resolved. I've also had soreness in my left Achilles and left peroneal tendon. Also slight soreness in right Achilles. Mostly ok when running, more soreness afterwards. I think it might be a combination of increased mileage and faster speeds, and the hilly long run this cycle maybe didn't help. Perhaps need new trainers again but the ones I do most mileage in are only around 500k so not ancient and I always stick with the same type which I was fine with before. Also, perhaps cold weather doesn't help - I've definitely had the peroneal and Achilles soreness before and I wonder whether it's a winter thing.
I think I will leave out today's run, and rest tomorrow as per the program and see how everything is feeling on Wednesday. It may be that I start again then but with some shorter easy runs and lay off the speedwork for a while, or may decide on a bit longer with no running if I still have soreness in those areas. Was planning to go to the off period after this cycle anyway so it does seem to suggest that is the right way to go. Look forward to hearing your thoughts - many thanks.
Cheers
Many thanks. Latest update below...
3 Feb - long run
19.32km in 1:38:44
AV pace 5:07/km
AV HR 141
Hilly route with 280m elevation gain
5 Feb
11.04km in 53:19
AV pace 4:50/km
AV HR 144
6 Feb - 6x1000
Felt I pushed too hard on this session. Fastest 1000s yet but as you can see from the HR figures it was a harder effort and I had to back off a little in the 4th interval to avoid running out of gas. I was mindful of not overdoing it from the start but I guess I need to retune my perception of 5k pace! Also, I think I need to try and shift the cycle so that speed sessions are not at the weekend - parks in London are incredibly busy at the moment at the weekends it is not ideal to have to dodge people continually!
2km easy pace WU & CD
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:02 / 158 / 168 / 135
2 / 3:52 / 164 / 174 / 145
3 / 3:50 / 168 / 180 / 150
4 / 3:56 / 167 / 176 / 143
5 / 3:51 / 170 / 183 / 145
6 / 3:51 / 170 / 179 / 144
Av. Pace of intervals 3:54/km
Previous 6x1000 session from 11 Jan:
km / time / av HR / max HR / min HR after rest (60 seconds walking)
1 / 4:00 / 151 / 165 / 125
2 / 3:56 / 158 / 170 / 131
3 / 3:57 / 160 / 169 / 131
4 / 3:52 / 163 / 172 / 137
5 / 3:56 / 161 / 171 / 135
6 / 3:55 / 163 / 175 / 131
Av. Pace of intervals 3:56/km
7 Feb
7.65km in 38:29
AV pace 5:02/km
AV HR 136
I've noticed over the past few weeks, and particularly this cycle that I've had more niggles than usual. A couple of weeks back I had some discomfort in /just under the left buttock for a few days which seems to have resolved. I've also had soreness in my left Achilles and left peroneal tendon. Also slight soreness in right Achilles. Mostly ok when running, more soreness afterwards. I think it might be a combination of increased mileage and faster speeds, and the hilly long run this cycle maybe didn't help. Perhaps need new trainers again but the ones I do most mileage in are only around 500k so not ancient and I always stick with the same type which I was fine with before. Also, perhaps cold weather doesn't help - I've definitely had the peroneal and Achilles soreness before and I wonder whether it's a winter thing.
I think I will leave out today's run, and rest tomorrow as per the program and see how everything is feeling on Wednesday. It may be that I start again then but with some shorter easy runs and lay off the speedwork for a while, or may decide on a bit longer with no running if I still have soreness in those areas. Was planning to go to the off period after this cycle anyway so it does seem to suggest that is the right way to go. Look forward to hearing your thoughts - many thanks.
Cheers