Running Information Forums

12-07-15
3km warm up 5km, paced time trial, then warm down.
First run with the Garmin so some HR data for you to play with TheEd



The 5km paced are km's 4-8. Total time was 20.32. Felt good but I thought I had slowed up in the last km significantly so was very surprised to see it read at same pace as km 3 and 4. I wasn't going to force a fast finish as did not want to take too much out of the legs for the weekend. Once again, after a short stop post 5km to sort myself out (emergancy toilet stop haha), the slow jog home has run the lactic out of the legs and I am feeling fresh and strong this morning again.

Darren.

will be good to keep it all together on the run down to your event

TheEd
ps .. invisible ink with the HR data

13-07-15
Easy Run
Time: 58:52
Pace: 5:21 min/km
Dist: 11.02 km
Ave HR: 140
Max HR: 152
Cadence: 153spm

Easy does it!

14-07-15
Easy Run
Time: 32.12
Pace: 5:15 min/km
Dist: 6.13 km
Ave HR: 140
Max HR: 148
Cadence: 154spm

15-07-15
Easy Run
Time: 44:15
Pace: 5:20 min/km
Dist: 8.29 km
Ave HR: 137
Max HR: 148
Cadence: 144spm

Ticking over. Another easy tonight and Fartleks tomorrow.

Darren.

thumbs up, on seeing all going smoothly

TheEd

16-07-15
Easy Run
Time: 27:15
Pace: 5:15 min/km
Dist: 5.19 km
Ave HR: 136
Max HR: 154
Cadence: 152spm
Ave. Stride: 1.25m

Didn't get out on the Friday as planned as had to look after one of my daughters, so went for a very gentle mooch on Saturday morning:

18-07-15
Easy Run
Time: 27:30
Pace: 5:134 min/km
Dist: 4.94 km
Ave HR: 149
Max HR: 154
Cadence: 144spm
Ave. Stride: 1.22m

The it all went wrong... got home and by 3pm was ko'd with a migraine which lasted unit Monday lunch time. Needless to say was in no condition to do the race on Sunday :noway: By the time I was able to get myself upright without vomitting I had lost nearly 3kg of weight and was serverely dehydrated. So no running until Wednesday this week as wanted to get some energy and fluid back into my system.

22-07-15
Easy long Run
Time: 92.23
Pace: 5:50 min/km
Dist: 15.83 km
Ave HR: 149
Max HR: 163
Cadence: 149spm
Ave. Stride: 1.15m

23-07-15
Easy Run
Time: 48:30
Pace: 5:20 min/km
Dist: 9.08 km
Ave HR: 144
Max HR: 184
Cadence: 151spm
Ave. Stride: 1.24m

Legs are hurting even after these easy runs. That tells me I lost a lot of energy over weekend with the illness. I don't want to push back into it hard and hurt myself as have my home club 10km race on Sunday 2nd August. Not sure what to do between now and race day given that the last cycle did not result in any hard running or race data.

I have 9 days to prep...any advice is welcome at this stage. Provisionally the plan is as follows:

24-07-15 stretches/core/leg strength
25-07-15 stretches/core/leg strength
26-07-15 30-40 min Easy
27-07-15 7km tempo run at near race pace.
28-07-15 30 min Easy
29-07-15 30-40 min Easy
30-07-15 45 min Easy
31-07-15 Fartleks
01-08-15 Rest
02-08-15 RACE

Some stats for you TheEd that you may not have, not sure if they are of any use or not;
height: 180cm,
Weight (after illness) 64kg,
body fat: 11%,
BMI 19.5.

Still not smoking, stop date 12-04-15, over three months now.

Hand is finally better so can start weights/press ups etc again. (Yes, it has taken this long to be able to put weight on it since the fall a few days before my first race three months ago or so!!

All traces of blisters nearly gone. no further problems although have a couple of toenails that will take slightly longer to fix themselves. Running without any problems and strapping free now. WIll probably zinc oxide tape my feet for any runs over an hour in future just to be on safe side.

My race calender is earmarked with the following over next few months so we need to plan accordingly ;

02-08-15 - 10km
16-08-15 - half marathon
06-09-15 - half marathon
27-09-15 - 10km
18-10-15 - 10km


Hope all is well your end TheEd!

Darren.

Darren, you ready for the weekend?

TheEd

Good Morning TheEd/Readers.

Good question haha! I guess I am as ready as I am going to be now! The last two weeks have been hectic with work. I have trained as much as possible, not quite got in as many runs as planned but feeling ok this morning in anticipation of tomorrow. It being our home race for my club it is quite a big on on my calender and want to put in a good show - shaving a few seconds off my PB would be awesome but with very little in the way of high intensity training over the last two weeks we'll have to see if I am carrying any speed tomorrow. The last few days of training data are below;

26-07-15
Easy Run
Time: 31:45
Pace: 5:09 min/km
Dist: 6.16 km
Ave HR: 141
Max HR: 153
Cadence: 157spm
Ave. Stride: 1.24m

27-07-15
Tempo Run
Time: 24:50
Pace: 4:10 min/km
Dist: 5.96 km
Ave HR: 175
Max HR: 189
Cadence: 156spm
Ave. Stride: 1.45m

30-07-15
Easy Run
Time: 42:33
Pace: 5:11 min/km
Dist: 8.21 km
Ave HR: 137
Max HR: 161
Cadence: 154spm
Ave. Stride: 1.26m

31-07-15
Fartleks
Time: 49:22
Pace: 4:48 min/km
Dist: 10.28 km
Ave HR: 156
Max HR: 180
Cadence: 157spm
Ave. Stride: 1.32m

3km warm up. 3 x 5mins @ 4@10 pace with 1 min easy between, 3 km warm down.

And there we have it. Not as many easy runs as I wanted due to other factors but do feel fresh this morning and don't feel like I have over done myself. Will be stretching as much as possible today to try and keep loose throughout today. Race plan is a good first km @ 3:45mpk then next 8 km @ 4:10-4:15 and see what is in tank for last km. If I can carry it off then a PB it is!! I know it is tough but would really like to go sub 42, this plan will help me achieve that and there is a bit of give there to still run a PB even if I can't carry the pace for as long as I hope to!

Weight is back up a little this morning to 65.1kg, so recovered what I lost during illness two weeks ago. I may grace the forum with a pic or two from race tomorrow just for fun! then you can put a face to the avatar

Darren.

I got up nice and early this morning and had breakfast. And got organised. It was my club's home race and with that in mind the club members were all pitching in to help out in one way or another. I had volunteered to organise the competitor parking area and ao arrived on site at 8am and spent the next 2 hours making sure the other comptetiors were safely parked and knew where all the important locations were. At 10am it was time to get myself ready to race at 1030. I hadn't even looked at the course root and was a bit shocked upon talking to some of the club runner prior to the start that it was in fact a multiterrain course and had some nasty elements such as a wier crossing and wooded trails which was ideal for PB setting. Oh well I was going to try and stick to the plan as much as I could and see what happened....

1. 3:58
2. 4:03
3. 4:11
4. 4:08
5. 4:13
6. 4:15
7. 4.16
8. 4:14
9. 4:16
10. 3:51
Chip time: 41:26.9 massive PB by 90 seconds!! My previous PB was 42:56. Very pleased to say the least on a tough course where elements of it were slow going, especially km's 6-8 which was mainly wooded trails and weir crossing. It was a warm morning and race temp was around 20 °C. Overall standing was 35 out of 462. On the splits I was very surprised to see my last km was my fastest. I thought I had gone out a bit harder than 3:58. My last 400 meters to the finish was outstanding also. Definately my fastest finish to date!

Darren.

very nice Darren, congrats on the PB

certainly some great development has taken place

so what next?

TheEd