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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 09-03-2026
Morning Gavin,
Last weeks interval session was okay, times for each 1k interval the same as the previous session. HR was a bit higher and id not feel as fresh as with the tempo run.
Went fishing on Saturday and probably had a backpack with around 12-15kg worth of fishing gear on my back. Hiked quite a bit over some tuff terrain to all the fishing spots. Needless to say, Sunday morning I woke up and felt like a train ran over me. Everything was stiff and sore and I realized that one's fitness and strength is towards your sport of preference....running, and not much towards anything else.
So I skipped Sundays long run ,and went for an easy 50min run this morning. Mostly Z1 and Z2, with some in Z3.
I will touch base with you next week to get some guidance as I want to start including cycling and leg strength work in training. This probably mean extending a training week to more than 7 days. As I get older I need to get stronger in other area's as well.
I'm off to the karoo and some wild camping for the week.
Over to you...
Phil
RE: Yes please... - TheEd - 09-03-2026
hi phil, when is the event .. is is incredible how you have one good run and then a down week
TheEd
RE: Yes please... - phil - 11-03-2026
Hi TheEd
The event is 10.5km trail run and it is in a month's time on the 11th of April. Yes, its also a mystery to me, why I have a good week and then a not so good week. But I wait patiently till every thing clicks into place.. I know it will happen.
Did a 30min / 6km tempo run this morning. I planned to run at the pace of the previous 2 weeks (4.55/k), but ended at a slightly faster pace (4.50/k). Like I said it was not planned it just happened. Almost all of the time spend in Z5.
Phil
RE: Yes please... - phil - 16-03-2026
Hi TheEd
Left for a weekend of wild camping on Friday, therefore I did not do the session of intervals, but did a 12k easy run. Plan for this week..
Tuesday - 3x1k intervals
Thusday - 30min tempo run
Sat or Sun - 90min-100min long run
Phil
RE: Yes please... - TheEd - 16-03-2026
Hi Phil .. a slight change to the intervals .. you ready
session: 1k - 2k - 1k
you run the 1ks as before and you run the 2k 10 seconds per k slower than the first 1k pace
look forward to the data
TheEd
RE: Yes please... - phil - 17-03-2026
Morning TheEd,
After the camping over the weekend and everything that goes with it, I was not as fluent as I wanted to be this morning. I struggled to get into a good rhythm, but at the end I completed the session feeling tired but satisfied.
WU - Easy 22min, with some strides
1k interval - Pace 4:27/km, Avg HR 169, Z5 - 3:48 (spend 10s each in Z3 and Z4)
R -2min
2k interval - Pace 4:36/km, Avg HR 163, Z3 - 0:24, Z4 - 7:28, Z5 - 0:53 (struggled to maintain constant pace...to fast then to slow, slightly faster than planned)
R-2min
1k interval - Pace 4:32/km, Avg HR 161, Z3 - 0:14, Z4 - 1:58, Z5 - 1:49
R-2min
CD - 15min
Phil
RE: Yes please... - phil - 17-03-2026
TheEd,
Just a quick observation, and maybe not so useless info... I took a betadexamine tablet last night for an allergy attack that I sensed was oncoming.
I felt out of rhythm this morning and a bit lazy with the interval session....prompting me to investigate, and yes indeed, taking antihistamines could make you lethargic and interfere with some aspects of your athletic training.
Betadexamine even more so, as it contains a corticosteroid, which is prohibited in sports under the World Anti-Doping Agency (WADA).
Phil
RE: Yes please... - phil - 20-03-2026
Hi there TheEd
Did a 30min tempo run yesterday. Except for Legs that felt a bit heavy, I felt okay.
Time -30:06min, Dist - 6.14km, Pace - 4:54/km, avg HR - 157bpm
Z3 - 13:42, Z4 - 15:25
Long run planned for Sunday.
RE: Yes please... - phil - 23-03-2026
Morning TheEd
After a day spend fishing on Saturday, with luging around fishing gear etc, I woke up Sunday morning with a little bit of stiffness in my body. (a day fishing is almost a complete gym or body workout
)The fishing was planned for Friday so that I had a full day of recovery on Saturday for my long run on Sunday, but a very windy Friday ruled out fishing on Friday.
Sunday long run went easier than I thought it would be. Ran for 95min with trail and a 2k stretch on the beach which was not my brightest idea of the week as it was not exactly low tide, so my calves had a good workout. Finished the long run feeling that I could have run another 15minutes.
Time - 1:35, Dist - 15km, Pace - 6:20, HR - 142
Z1 - 13:48, Z2 - 52:11, Z3 - 28:02
Plan for the week
Tu - Intervals (1k, 2k, 1k)
Th - Tempo run (30min)
Sun - Long run (100min)
Phil
RE: Yes please... - TheEd - 23-03-2026
Hi Phil .. you moving forward with gusto .. nice
let's hope tomorrow is an enjoyable session
take care
TheEd