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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 29-12-2025
Morning Ed,
Trust you and the family and all the other master runners had a peaceful but festive Christmas. I missed Saturdays tempo run.
Went for long run this morning and what a struggle. All the overindulgence did not do me any favors.
First 30min my body felt like that first run after a long lay off.
time 31:26, avg hr 136, avg pace 5:46/km, dist 5.46km
Z2 - 10:30 (33%), Z3 - 19:47 (62%)
2nd 30min felt that maybe I once did run, and it slowly came back to me, but my body was making me pay.
time 30:07, avg hr 131, avg pace 5:30/km, dist 5:47km
Z2 - 24:41 (81%), Z3 - 5:10 (17%)
3rd 30min - did not happen. Did consider to push through another 30min, but I was really struggling. Called it a day. Hoping that my body will be forgiving and take it easy on me for Wednesday interval session.
---------------------------
Intervals this Wednesday morning on the last day of 2025..felt much better than on Monday. Family all gone home and things are turning to normal.
Warmup 21min
1x1k - avg Hr - 144bpm, avg pace - 4:23/km - Rest 2min
Z1-7%, Z2-5%, Z3-16%, Z4-68%
2x1k - avg hr 141bpm, avg pace 4:24/km - Rest 2min
Z1- 2%, Z2 - 13%, Z3 - 63%, Z4 - 205
3x1k - avg hr -144bpm, avg pace - 4:20/km - Rest 2min
Z1-3%, Z2-8%, Z3 - 45%, Z4 - 42%
cooldown 18min.
Phil
RE: Yes please... - TheEd - 03-01-2026
Hi Phil .. moving forward and in to 2026
overindulgence certainly comes with its consequences
The 1st week of the new year should be interesting
how are you feeling after the New Year celebrations?
TheEd
RE: Yes please... - phil - 04-01-2026
Morning Ed,
Yes, the first week...we will see
. Went bass fishing with my son on Friday. We have kickboats, so the legs got quite a workout while fishing. Used Saturday as a leg recovery day and went for a long run this morning. Needless to say, legs felt tired and all the inclines/hills were a struggle. So the normal weekly schedule is now a bit mixed up and will try and get into the normal schedule again. Will probably take Mon and Tuesday off to let the legs fully recover and then intervals on Wednesday will take me back to the normal schedule for now. Unless you advise differently Gavin..?
Dist - 11,93km, avg pace 6:08, avg HR 126bpm, time 1:13:09
Z1 - 23%, Z2 - 73%, Z3 - 1%
cooldown 12min
Phil
RE: Yes please... - phil - 07-01-2026
Mornng Ed,
Wednesday
Did a interval session this morning. Went okay, but struggled with the 3rd one. Rested 2min between reps.
Warmup 22min
1x1k - avg hr - 130bpm, pace 4:23/km
Z1-0:56 (20%), Z2-2:17 (51%), Z3-1:14 (27%)
2x1k - avg hr - 133bpm, pace 4:25/km
Z1-0:48 (17%), Z2-0:53 (19%), Z3-2:49 (62%)
3x1k- avg hr - 137bpm, pace 4:34/km
Z1-0:16 (5%), Z2-0:18 (6%), Z3-4:04 (87%)
cooldown 18min
Phil
-----------------------
Saturday
Struggled with some allergies on Thursday and Friday and took some antihistamines tablets. Was suppose to do tempo run this morning, but decided to swap it around with Mondays long run. Ran into a strong south easterly wind. Usually the antihistamines tablets makes me feel tired, but I felt good an no ill effects felt from the tablets.
Time 1:31, avg HR 127bpm, Avg pace 6:04/km, dist 15km.
First 6k at 5.52/km pace, 5k trail at 6.19/km pace, last4k at 6.0/km pace
Z1-23:33(25%), Z2-1:00:30 (66%), Z3-6:02 (6%)
Plan for Monday is a 5-6k tempo run.
---------------------------------------------
Monday
Original plan to do 6k tempo run, ended up with a 5k tempo run. Not comfortable from the start and struggled all the way.
Warmup 13min
avg HR-155bpm, pace-4:52/km, time-24:22
Z3-0:30(2%), Z4-15:09 (62%), Z5-8:43 (35%)
Cooldown 12min
I think I need to do a 4 or 5k test to see where I'm at currently.
Phil
RE: Yes please... - phil - 10-01-2026
Hi Ed,
A reminder of the hill sessions your group does to assist me preparing for the 14k trail race in 5 weeks ( 14 Feb) time. We briefly discussed on the 16th of December.
Much appreciated
Phil
RE: Yes please... - TheEd - 12-01-2026
Hi Phil .. yes .. find a hill around 150m in length .. it mustn't be too steep .. the best scenario is to have a loop of around 600m to 700m in total .. all you do is run the hill normally, don't try to push it too hard .. simply run the hill and then do the loop recovery and back up again .. look to start with x 5 and then increase it to 8 then to 10 ..
have you got a course similar to what is mentioned?
TheEd
RE: Yes please... - phil - 12-01-2026
Hi Ed,
Yes I have such a route. Hill is around 200m and the loop in total around 700m. After the hill the route is mostly downhill to the bottom of the hill again.
Looking at the current schedule, where will I slot this in?
Phil
RE: Yes please... - TheEd - 13-01-2026
Hi Phil, replace the interval day with the hill session
please let me know if that works for you
TheEd
RE: Yes please... - phil - 14-01-2026
Morning Ed,
Did the hill loop this morning. Went surprisingly well, felt refreshed afterwards and could definitely done another rep. Warmed up for 20min then started the 1st loop. Did not push on the hill as advised, just ran it. I did not look at what pace I ran on the hill portion. Will definitely do so next time. I also did the 5 x loop as a continuous session and did not record each loop on its own. I will also record each loop on its own next time.
Warmup - 20min
5xHill loop - HR 132bpm, pace-6:23/km, Dist - 3.5k
Z1-0:58 (4%), Z2-14:27 (64%), Z3- 6:51 (30%)
Cooldown - 18min (From Hill back home. Also included 2 x hills of around 200m)
Phil
RE: Yes please... - TheEd - 14-01-2026
This is good Phil .. the secret in this session is to simply run the hill .. focus on maintaining decent form and don't push it
as you develop your pulse should go into zone 4 with this session ..
next session you can move it up to 8 and then 10
TheEd