27-09-2014, 09:09 PM
Hi,
Right ankle and calf is just fine. Before going to bed I did some massage on the sore zone. On Friday when I woke up the previous soreness was gone.
The main issue for me the keeping the HR down. If cadence goes up the same happens with the HR.
Running with the metronome so far has been a very interesting experience. You have an audible aid to keep the turn over constant. I started to be more aware and focused on my running form. its fun then to play with the stride length whenever I want to go faster and/or slower.
When we got tired obviously we tend to slow down in all aspects, speed, form, short strides, slower leg turn over. With the "beeper" I'm finding that only stride length and thus speed is affected. But then this is my own feeling.
Ya, I was somehow (well very) anxious about these sets. This is out of my "comfort zone", so its difficult at this stage to maintain control, but i will get there.
On the first 2k set I just blew it, the next had something to compare to, but fatigue was also coming into play, I set the cadence to 180 and the 1st one was very difficult to be in sync. But at 3'50 and above it starts to be just right for my actual running condition. running bellow that pace and keep 180 steps/min I have to really push harder to propel my body forward and that will drain me faster. Maybe 184, 186 would be better but I'm not there yet.
About the day 5, 1h30 session.
Run for 91 minutes covering 16km. It was more or less the type of session i did once or twice a week but usually I go a bit faster, like day 1. But as i need to work on control the sooner I start the better.
Tried to be relaxed, focus on form and keep HR under 155.
Cadence @172
AVR HR: 149
Max HR: 160
Pace: 5' 41 min/km
Avg Stride Length: 102cm
Overall I'm feeling great, legs feel more solid.
Tomorrow, its 30 easy minutes.
YES, I'm looking forward to that. I'll use the same course as the 2k. Let see how the body reacts to the induced stress over the next days.
I'm thinking about try to do each km in 4'00 with 60" rest. Cadence @180.
I'll report back then.
If you want to move this thread into the Triatlhon training sub-forum please go ahead. In October I'll start swimming (3x1h a week) and cycling (about 2x 1h sessions on a trainer and longer ride (70k+) on Sunday but it all depends on the weather that day).
Thanks for the feedback,
TheEd Wrote:make sure the calf muscle of your right leg is kept loose, so it can assist your ankle
Right ankle and calf is just fine. Before going to bed I did some massage on the sore zone. On Friday when I woke up the previous soreness was gone.
TheEd Wrote:if you able to train on the easy run with a heart rate monitor on and at 140 bpm and then report back the cadence it could be interesting
The main issue for me the keeping the HR down. If cadence goes up the same happens with the HR.
Running with the metronome so far has been a very interesting experience. You have an audible aid to keep the turn over constant. I started to be more aware and focused on my running form. its fun then to play with the stride length whenever I want to go faster and/or slower.
When we got tired obviously we tend to slow down in all aspects, speed, form, short strides, slower leg turn over. With the "beeper" I'm finding that only stride length and thus speed is affected. But then this is my own feeling.
TheEd Wrote:the 2k session certainly was quick
Ya, I was somehow (well very) anxious about these sets. This is out of my "comfort zone", so its difficult at this stage to maintain control, but i will get there.
On the first 2k set I just blew it, the next had something to compare to, but fatigue was also coming into play, I set the cadence to 180 and the 1st one was very difficult to be in sync. But at 3'50 and above it starts to be just right for my actual running condition. running bellow that pace and keep 180 steps/min I have to really push harder to propel my body forward and that will drain me faster. Maybe 184, 186 would be better but I'm not there yet.
About the day 5, 1h30 session.
Run for 91 minutes covering 16km. It was more or less the type of session i did once or twice a week but usually I go a bit faster, like day 1. But as i need to work on control the sooner I start the better.
Tried to be relaxed, focus on form and keep HR under 155.
Cadence @172
AVR HR: 149
Max HR: 160
Pace: 5' 41 min/km
Avg Stride Length: 102cm
Overall I'm feeling great, legs feel more solid.
Tomorrow, its 30 easy minutes.
TheEd Wrote:let's see how you go up and including the 1k session
YES, I'm looking forward to that. I'll use the same course as the 2k. Let see how the body reacts to the induced stress over the next days.
I'm thinking about try to do each km in 4'00 with 60" rest. Cadence @180.
I'll report back then.
If you want to move this thread into the Triatlhon training sub-forum please go ahead. In October I'll start swimming (3x1h a week) and cycling (about 2x 1h sessions on a trainer and longer ride (70k+) on Sunday but it all depends on the weather that day).
Thanks for the feedback,