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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 15-12-2025
Morning Ed,
Did a long run this morning. Slept well and felt well rested. HR was unusually high again. First I thought it will settle down after I'm warmed up, but it stayed high in Z3 on a pace just below 6min/km. I felt relaxed and a really enjoyed the run. probably around a +3/5. Took a drink break after 6k and decided to switch my watch face to pace and distance so that I could not see my HR. Decided to run on how I feel. Took another drink break at around 11k. By then the streets were getting busy with all the holiday makers and I opted to do the last 5k in the dune forest trail. Pace dropped around a 1.10/k on the trail. Over all I felt good after the run. Except for the right glute that is still a bit stiff, legs and calves were fine.
Dist - 16km, Time - 1.35, pace - avg pace 5.58/k, avg hr 144bpm
Z2-2:44 (2%), Z3-1:02:15 (65%), Z4-28:52 (30%)
I hope the Z4 hr did not ruin the session, Rest tomorrow. and then intervals on Wednesday.
Detail info on garmin.
Over to you Ed
Phil
RE: Yes please... - TheEd - 15-12-2025
Sounds like you balancing things out according to your circumstances, building in the right direction
on we go
What have you planned for the rest of the week
TheEd
RE: Yes please... - phil - 16-12-2025
H Ed,
More or less the same as last week. Wednesday 3x1k intervals, and then on Saturday maybe a 5k paced run?...what do you think?
--------------
I have a 14k trail run planned for the 14th of Feb at Grootvadersbosch nature reserve. I have ran it previously and it is a tuff run with 820m of elevation. It is still 8 weeks away, but I will have to do some hill training for that run.
Phil
RE: Yes please... - TheEd - 16-12-2025
Hi Phil .. looks good .. your week's training
regarding the trail run .. work on the zone 3 - aerobic running and work towards the trail event will be profitable
in the New Year we can work on a session that our group does which is very beneficial
on we go TheEd
RE: Yes please... - phil - 17-12-2025
Morning Ed
Was not in the mood for a run this morning, but went anyway.....glad I did as I had a good session.
Felt much better than last weeks interval session. Got in a rhythm quickly and pace was not so over the place as per last week. Pulse were around 5-10 beats per minute slower at 2min rest.
1 x 1k : Avg hr 137bpm, avg pace 4:28
z1-0:46 (16%), z2-0:24 (8%), z3 - 2:51(62%), z4-0:32 (11%)
2x1k : Avg hr 137bpm, avg pace 4:21
z1-0:21 (7%), z2-0:20 (7%), z3- 3:10 (70%), z4- 0:18 (6%)
3x1k : avg hr 138bpm, avg pace 4:28
z2- 0:51 (18%), z3-3:40 (81%)
Right glute has not yet settled down
Phil
RE: Yes please... - phil - 20-12-2025
Morning Ed
Did a 5k paced run this morning. Felt good, probably started to fast, as the last km was challenging.... I need to get my pacing under control.
Avg Hr 140bpm, avg pace 4:46/km, time 23:57, dist 5,02km
Z2 - 1:19 (5%), Z3 - 21:38 (90%), Z4- 0:37 (2%)
coming week is crazy with family, I probably will need to shuffle some runs around.
Plan is still Monday long run, Wednesday 3x1k interval, Saturday tempo run.
Phil
RE: Yes please... - TheEd - 22-12-2025
Hi Phil, this is great to hear .. things will only get better once the aerobic begins to kick in
the main focus is getting the aerobic runs in and steadily the intervals will improve once we have the balance we can then start looking at a training framework more similar to the 10k structure but utilising all that works for you
try to ice the glute area after each run
onwards and forwards TheEd
RE: Yes please... - phil - 22-12-2025
Morning Ed,
Did a 84min continuous long run this morning. 5k on tar, 5k on trail and 4k home on tar. Felt heavy and sluggish this morning. More tired than usual. Think I had way to much to eat over the weekend, and it is not even Christmas yet....
Right glute behaved and even now 4 hrs after the run its fine. I did ice it twice a day for 20min for the past couple of days. So I think its fine now.
Will revert back to 3x30min runs on the next long run.
Time 1:23:55, avh HR 134bpm, Avg pace 5:56/km, dist 14,15km
Z1 - 1:21 (1%), Z2 - 40:20 (48%), Z3 - 41:28 (49%)
Regards Phil.
....And a Merry Christmas to you Gavin and family, and all on this journey with Gavin....
RE: Yes please... - TheEd - 22-12-2025
Grand stuff Phil .. Christmas comes but once a year, so do enjoy
nice to see the run in Z3 is working out
chat soon TheEd
ps.. I lost weight on purpose before the Festive season, so I was ready for the 'intake'
RE: Yes please... - phil - 25-12-2025
Morning Ed,
Went out for the weekly interval session yesterday. Was not overly excited to do the session, but it went well and I had to practice self-discipline not to do a 4th rep.
Warmup - 20min
1x1k - pace 4:27/km, avg hr 147, Z3-0:36 (13%), Z4-3:20 (73%)
2x1k - pace 4:23/km, avh hr 138, Z2-0:32 (12%), Z3-3:26 (77%)
3x1k - pace 4:31/km, avg hr 141, Z2-0:34 (12%), Z3-2:00 (42%), Z4-1:47 (38%)
Cooldown - 17min
Regards Phil