Hi TheEd - sorry I've been a bit absent. I didn't get "the email" but regardless have been meaning to write for a while.
The hammy is better now, but took longer than expected. Through August and a bit of September I was probably pushing it a bit too far now and again, but it hasn't complained for more than a month now so I think I'm in the clear.
Last week however I did something and had DOMS for 4-5 days afterwards! It was either some jumping lunges I did after last Thursday's run or it was some BSS I did in the gym the next day. Either way, it's made running this week a bit painful!
Let's look at where I am:
- Long runs are going well. I did 14.2k on Sunday (my longest) and did 13.5k the Sunday before that (my 2nd longest). I planned to work up to 15k and then level off there. The pace is about 5:10-5:15 with an HR in the 130s and 140s.
- Intervals. I was more cautious on adding pace and through September was edging down to around 4:30 pace for a set of 1k intervals. Yesterday I did 5x1k at 4:10-4:15 pace which didn't feel too bad. HR was in the 150s, then 160s and then the last 3 intervals it was high 160s / early 170s. I think this was higher than normal because I still had some DOMS in the quads. I also did a 2x2k session last week at 4:17 pace but that was harder work than expected because of a VO2 ride I'd done the previous day.
First race is a sprint tri on 8th December so I have an eye on that now.
If you'd still like me to do the 4k test I can do that on Wednesday next week if you like?
I guess the hammy was quite disruptive but I don't feel like my running has improved really over the last 6 months or so. It seems that each time I go to England (I went again for a couple of weeks in September) things go backwards. Maybe it's the change in routine.
Garmin has reported that over the last couple of months VO2 max has gone from 58 to 55 and predicted 5k time is up to nearly 21 mins now!
Cheers, GM
The hammy is better now, but took longer than expected. Through August and a bit of September I was probably pushing it a bit too far now and again, but it hasn't complained for more than a month now so I think I'm in the clear.
Last week however I did something and had DOMS for 4-5 days afterwards! It was either some jumping lunges I did after last Thursday's run or it was some BSS I did in the gym the next day. Either way, it's made running this week a bit painful!
Let's look at where I am:
- Long runs are going well. I did 14.2k on Sunday (my longest) and did 13.5k the Sunday before that (my 2nd longest). I planned to work up to 15k and then level off there. The pace is about 5:10-5:15 with an HR in the 130s and 140s.
- Intervals. I was more cautious on adding pace and through September was edging down to around 4:30 pace for a set of 1k intervals. Yesterday I did 5x1k at 4:10-4:15 pace which didn't feel too bad. HR was in the 150s, then 160s and then the last 3 intervals it was high 160s / early 170s. I think this was higher than normal because I still had some DOMS in the quads. I also did a 2x2k session last week at 4:17 pace but that was harder work than expected because of a VO2 ride I'd done the previous day.
First race is a sprint tri on 8th December so I have an eye on that now.
If you'd still like me to do the 4k test I can do that on Wednesday next week if you like?
I guess the hammy was quite disruptive but I don't feel like my running has improved really over the last 6 months or so. It seems that each time I go to England (I went again for a couple of weeks in September) things go backwards. Maybe it's the change in routine.
Garmin has reported that over the last couple of months VO2 max has gone from 58 to 55 and predicted 5k time is up to nearly 21 mins now!
Cheers, GM