Yes please...

[phil]

Morning TheEd

If I think back to my mid twenties and early thirties, I had these spells of running really well for a couple of weeks and then there was those weeks of struggling, but I always stayed with the training as I know the tide will turn. So I'm eagerly waiting for that to happen.

Back to this morning 30min tempo run. I had to run a bit earlier this morning (5 am) as I had other things to take care of at 7 am, and I'm not one that enjoys running in the afternoons, so it was an earlier than usual one this morning. Had to run with a head torch as the season is changing and it is still quite dark at 5.

I enjoyed the run, it was controlled and I stayed in what I think is my threshold/tempo pace at this point in time...according to Garmin

WU - 13min
HR - 173, pace - 4.54/km, time - 30min, dist - 6.15km
Z3 - 1:08, Z4 - 24:38, Z5 - 3:39
CD - 8min

Recovered quickly after the session.

plan for next week (please advise if I need to change anything)

Mon - 45min easy run
T - rest
Wed - 6x1min fast/slow
Th - rest
Fr - rest
Sat - 11km trail race.

Phil

[timeadmin]

training for next week looks fine .. especially if looking to freshen up for the event

TheEd

[phil]

Morning TheEd

Woke up Monday morning with bit of a head cold (stuffy nose, ears with slight headache), luckily no body aces. Resting pulse were 4 beats higher than normal. Went out anyhow for an easy run, did not particular enjoyed the run.

This Wednesday morning I felt slightly better, but ears and nose still closed up, resting pulse still higher as normal. Went for 30min easy run with 5x1min fast/slow. Enjoyed the run and felt much better after the run.

I hope I recover from whatever this is over the next 2 days, otherwise I might just skip Saturdays trail race or just treat is as a training run. Luckily it is only 11k.

Phil

[TheEd]

rest up .. lots of water and drop me an email

TheEd

[phil]

After a spell of under the weather earlier this week, I recovered well by Thursday and Friday and decided to continue to run Saturdays 11k trail race. The field were slightly larger than last year..122 of us started. I ran almost exactly the same time as last year, finishing 8th overall and 1st grand master. Its not a particular difficult course but it has a two long hills on which I struggled, especially the one at km 10....leg strength were just not there. Considering that earlier the week I considered not to run as I was not feeling well, I think overall the run went okay.

Plan for next week mostly recovery.

Tu – easy recovery 40min
Thu – easy recovery 40min
Sat – 60min long run

[TheEd]

nice going Phil .. it is always a tough call when not feeling at one's best however the result should be highly satisfying

good stuff regarding the easy running

will see how you feeling as you come towards the end of the week

TheEd

[phil]

Hi TheEd

Recovery this week are going okay.

Mon - rest
Tu - 40min easy run
Wed - rest
Thu - 70 min easy run
Fri - rest
Sat or / Sun - plan to do a 4k test.
Foul weather with strong wind forecasted for the weekend. Winter definitely on our doorstep. Hopefully weather will allow me to do the test.

Phil

-----------------------------
Saturday

Wind was kind to me, and settled down nicely.
Did the 4k test. First 3k went okay, it was hard, but I felt in control. The last km was tuff, and I had to work hard, especially the last 500m or so. Ultimately I more or less ran, want I think I was capable of for 4km.
1km - 4:28,7
2km - 4:28,5
3km - 4:29,2
4km - 4:29,6
Dist - 4.01km, Time - 17:59, Pace - 4:29/km, Hr - Mostly in Z5
Now I have a marker...

Phil

[TheEd]

Hi Phil .. this is quite a solid run .. especially your ability to push your max pulse

OK .. what would you like to run the 10km in when you race?

would like to see your aim related to this run projected to 10km

TheEd

[phil]

Hi TheEd,

There is a 10k road race on the 27th of June. (In 10 weeks) My original idea was for close to 45min, I think that is way too ambitious for now. 

Therefore my goal is 48min and anything less will be a bonus. 

I'm planning to start doing single leg bodyweight exercises twice a week. (step ups, lunges, Bulgarian split squats). I run in the morning, so the plan is to do these in the evening on the days of a hard run. - Your advice on this please.

Phil

[phil]

Morning theEd

I did not enjoy the long run this morning. Its cold and windy outside, not a nice place to be...., but its in the bag I'm sure the weather is nothing compared to where you live Gavin.
Time - 92min, Dist - 14km, avg HR - 156

Phil