14-08-2026, 10:04 AM
(This post was last modified: 14-08-2026, 10:07 AM by NeilJ.
Edit Reason: Double Post
)
Please forgive the lack of posting on The Forum, I have been very involved with work stuff and herewith a bit of a catch-up. Yes I do agree Gavin that I am at last feeling like a runner again. It’s wonderful to slowly turn the dial towards what I once was, not that long ago in terms of my ability. I think however that the training speaks for itself.
Last Saturday’s Park run dictated that I was to run slightly off full pace and then push the final kilometer hard. I went through the 4K mark in 20’50.4 and tried my damndest to run as hard as I could but only managed the final k in 4’41.5 which I found a little disappointing. On crossing the line I was completely spent and on reflection couldn’t have run any faster on the day feeling the way I did. There was inside of this a brief learning about how my body was reacting to the stresses of running at a fairly regular pace and then trying to finish hard. To achieve my initial goal of trying to get back to achieving a sub 24 minute Park run this in my view requires some mild addressing. How we alter the program I am uncertain but am in the hands of the coach. You’ve done a brilliant job so far Gavin for which I am inordinately grateful, I recognize that I am both greedy and impatient but am merely a normal runner.
On Tuesday 11th August I ran my longer run up on the farm over my hilly course with an ascent of 303 M and descent of 306 M and a distance of 10.53 k in a time of 1:04’32. In truth I felt a bit sluggish on Tuesdays run with fairly heavy legs and not breathing particularly comfortably. I feel that this run which is referred to most appropriately by coach as,” the glue”, has had the biggest impact on my improved running to date. Ironically when I shifted my run from the flatter road to return to my old farm route is when we began to start seeing the greatest improvement in time. Whether this is a truly biological improvement or placebo effect of just really preferring the environment I am uncertain but it is worth noting. I do believe that setting can certainly have an impact on ones training and relative improvement.
Yesterday was back to the midweek speed session went surprisingly well in my view, here are the numbers:
3’00.0 warm-up, 324 m @ 119BPM
1st segment: 4’57.7 1.02 KM 150 BPM – Felt good, ran through holding good form all the way.
Rest 2’03.4
2nd segment: 10’29 2.06 KM 151 BPM – The 2Km segment has always been quite a test as it was yesterday but I did manage to remain in fairly good shape and finish fast.
Rest 2’28.6
3rd segment: 4’44.2 1.03 KM 154 BPM – I was quite surprised by the fact that this segment was run quicker than anticipated, as it was the final stretch.
5’41.8 Cool down, 762 m @ 132 BPM
Given the park run outcome and the corresponding way I felt on Tuesdays run I was pleasantly surprised by yesterdays speed session.
Last Saturday’s Park run dictated that I was to run slightly off full pace and then push the final kilometer hard. I went through the 4K mark in 20’50.4 and tried my damndest to run as hard as I could but only managed the final k in 4’41.5 which I found a little disappointing. On crossing the line I was completely spent and on reflection couldn’t have run any faster on the day feeling the way I did. There was inside of this a brief learning about how my body was reacting to the stresses of running at a fairly regular pace and then trying to finish hard. To achieve my initial goal of trying to get back to achieving a sub 24 minute Park run this in my view requires some mild addressing. How we alter the program I am uncertain but am in the hands of the coach. You’ve done a brilliant job so far Gavin for which I am inordinately grateful, I recognize that I am both greedy and impatient but am merely a normal runner.
On Tuesday 11th August I ran my longer run up on the farm over my hilly course with an ascent of 303 M and descent of 306 M and a distance of 10.53 k in a time of 1:04’32. In truth I felt a bit sluggish on Tuesdays run with fairly heavy legs and not breathing particularly comfortably. I feel that this run which is referred to most appropriately by coach as,” the glue”, has had the biggest impact on my improved running to date. Ironically when I shifted my run from the flatter road to return to my old farm route is when we began to start seeing the greatest improvement in time. Whether this is a truly biological improvement or placebo effect of just really preferring the environment I am uncertain but it is worth noting. I do believe that setting can certainly have an impact on ones training and relative improvement.
Yesterday was back to the midweek speed session went surprisingly well in my view, here are the numbers:
3’00.0 warm-up, 324 m @ 119BPM
1st segment: 4’57.7 1.02 KM 150 BPM – Felt good, ran through holding good form all the way.
Rest 2’03.4
2nd segment: 10’29 2.06 KM 151 BPM – The 2Km segment has always been quite a test as it was yesterday but I did manage to remain in fairly good shape and finish fast.
Rest 2’28.6
3rd segment: 4’44.2 1.03 KM 154 BPM – I was quite surprised by the fact that this segment was run quicker than anticipated, as it was the final stretch.
5’41.8 Cool down, 762 m @ 132 BPM
Given the park run outcome and the corresponding way I felt on Tuesdays run I was pleasantly surprised by yesterdays speed session.