Parkrun Improve

[NeilJ]

Thanks Gavin, I will certainly give that hill session a go tomorrow.

I ran the slow tempo run yesterday over 12k in 1:21'48. I deliberately slowed this down as i believe that I may have been running this session too hard in the past few weeks.This was run at an average pace of 6'43K at an average HR of 134BPM. It felt quite easy and relaxed.

[TheEd]

That really looks good Neil .. getting back into the training routine and taking it a little easier

look forward to reading how the new hill session goes

onwards and forwards TheEd

[NeilJ]

I Ran the hill session this morning and really enjoyed the change up from the weekly 1k intervals which I have felt are getting incrementally better, bit very slowly. Although my times aren’t necessarily improving the way I feel in between and after running them seems a lot more relaxed and not quite as tiring.

The Hill session brought back many distant memories of doing hill sprints up High level road as a kid and then later the dreaded sessions up Rhodes Memorial as I attempted to improve my marathon times many years ago.
I actually found the session lot of fun and went into with lots of energy to explore this new session, herewith the data:

1. 157M @ 45.7 HR 139 BPM
2. 150M @ 43.6 HR 145 BPM
3. 150M @ 44.2 HR 134 BPM
4. 154M @ 48.1 HR 148 BPM
5. 153M @ 43.7 HR 150 BPM

What I found most interesting was the drop in heart rate through the middle segment back down to 134 BPM. All in all I enjoyed the session and felt that I could have possibly gone a little quicker or possibly included a sixth segment.

The hill I ran on has around a 9% gradient and felt that it was just about right to create the hill strain effect without me losing form. I am now looking forward to the 1K intervals next week knowing that I have this session on the horizon in two weeks time again.

[TheEd]

Hi Neil, this is such brilliant news, we won't look to change this routine for now as it has given a much higher feel good scenario

hopefully this weekend's parkrun is just as enjoyable

TheEd

[NeilJ]

Thanks Gavin, sorry for lack of posts, been really busy parkrun was terrible I just couldnt get going but these things happen.

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On Monday I had a truncated longish tempo run due to a small wildlife emergency that I came across and couldnt ignore. There was a female Francolin with young, she had been knocked over by a car on the winefarm up the road and the driver didnt even bother stopping so I just felt that i needed to step in to help the young ones.. They are all safe and being taken care of by a local facility.

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Ran my intervals this morning and tracked around 5 minutes per segment. It was quite challenging especially the middle interval.

1st K 4'53 @ 148 BPM the 1st run was okay but I didnt feel quite as easy as I did on previous 1st segments within these sessions.

2nd K 5'07 @ 150 BPM was incredibly sluggish and at one point actually wheezing for breath, legs felt like jelly.

3rd K 5'05 @ 152 BPM heartrate was noticeably higher as I just tried to push through this segment, felt like running in treacle.

This was and incredibly tough session and I’m not understanding why. I thought by now I should have seen some improvement perhaps it’s just around the corner. Let’s see what next week holds.

I am away for the week but should still be able to complete the program in Franschhoek.

[TheEd]

bloody brilliant Neil .. lotsa love your way

quite bizarre that the 1k session was so hard, you sure you don't have anything regarding a cold or virus lingering?

TheEd

[TheEd]

how are things going Neil

TheEd

[NeilJ]

I have been away for 10 days hosting a cycling event that culminated in the Cape Town cycle tour on Sunday. Despite my well meaning intentions my running went for a ball of chalk. I did run the glue run last monday of 10 kays on Franschoek pass but missed both the hill work and even my regular Parkrun for the 1st time in over a year. We were just too busy for me to get out there, working 18 hour days, schmoozing overseas clients and making sure the riders were taken care of.

I did run yesterday the programmed 12 K in 1:20 and felt really sluggish after a pretty exhausting week of work, but feel that I can get back on track fairly quickly. I will do the hillwork session tomorrow and pickup where I left off.

[NeilJ]

Run the hill repeat session yesterday 5 x 150M.

1. 161M @ 45.8 @ 124 BPM
2. 157M @ 46.2 @ 124 BPM
3. 161M @ 41.1 @ 125 BPM
4. 152M @ 42.0 @ 129 BPM
5. 159M @ 44.2 @ 128 BPM

I am really enjoying this session but dont know if I am stressing myself enough as can be seen by the HR. I do feel that I could go a bit faster or throw in a sixth interval some advice on this would be good. Interestingly the middle segment was the fastest but I managed to keep my HR around the same as those runs before and after. Next week I will be back to the flat 1K intervals. Thanks coach.