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+--- Thread: To race is but a dream... (/Thread-To-race-is-but-a-dream--1559)
RE: To race is but a dream... - TheEd - 15-06-2020
HI Daz .. this is brilliant to read:
"OK, so this wasn't quite the 4/5km, but thats ok. The effort wasn't the best run ever as a few things went wrong. Just after 1km my HR strap unclipped itself and fell off. Luckily i caught it on the move as it fell out of my vest, I did have to slow up to get it reattached firmly and back in place. At 2km, a flying missile (in the form of a giant bug) hit the bulls"eye", quite literally, and caused a quite a bit of discomfort, again i had to slow down to remove the foreign object from the my and got going again but within half a KM i was hit with a stitch. It just wasn't meant to be that night, i had to back off the pace slightly to hold the stitch of until lap finished. (I had left it until 9pm to go out as it was baking all day). I rest the watch and cooled down. Other than the mishaps, I felt good. legs were strong, breathing under control etc. I felt comfortable until the stitch and felt like i could have accelerated through the last two KM for a strong full effort finish. definately more in the tank. "
looks like you making progress in the right direction .. yes
all the best TheEd
RE: To race is but a dream... - shadydaz - 18-06-2020
15/05/20
Resting HR 53
Running
6.08km
33:16
5:30 min/km
Ave HR 140
Max HR 153
30 mins circuit training to build strength.
16/05/20 6x1 session
Resting HR 53
Running
6.99km
34:54
4:54 min/km
Ave HR 154
Max HR 187
3.04km warm up
1. 4:01.4/km, Ave HR 166 Peak HR 175
R60s @ 8:14/km Rec HR 131
2. 3:59.1/km, Ave HR 172 Peak HR 180
R60s @ 8:19/km Rec HR 135
3. 3:57.8/km, Ave HR 176 Peak HR 184
R60s @ 7:52/km Rec HR 151
4. 3:56.5/km, Ave HR 175 Peak HR 187
R60s @ 10:46/km Rec HR 110
1.5km Cool Down Walk home
Rep Average 03:58.7
Last 6x1 ave 04:02.5
It's no wonder I blew up, it was hot, humid and I think the humidity was affecting the watch accuracy slightly, the watch was reading slow, I though i was 5 seconds or so slower than this and was initially very annoyed as to why I didn't make it through the session. Later that evening, when I could finally bring myself to download the data, it all made sense. The reps were too quick in the heat. The strange thing was it felt good and controlled right up to the end of the fourth rep and i think I just got too hot. I went from feeling comfortable (and not even feeling like my HR was THAT high) to overeaching effort in a matter of seconds. In reflection now, not too disheartened and pleased with the pace, albeit only 4 reps.
17/05/20
Resting HR 53
Running
6.31km
35:37
5:39 min/km
Ave HR 132
Max HR 143
nice slow recovery, inentionally taking the trails to keep pace down, post storm humidity meant this was an uber sweatfest of a run!
2 minute plank for strength training only.
Immediately after the 1km session I was contemplating stepping back into the off period because i though i was maybe just beginning to fatigue overall. I have been taking the base recovery runs very easy as you can see. upon reflection, I now understand that i was simply going too hard given the conditions and in reflection i feel i am probably just back at the point of a sub 20 5km if the conditions are right. I will continue to follow cycle through the race day next weekend and see what i can do on the 10 km race effort. One thing I fancy changing though is this Saturday. I feel I would benefit more from a long run (because its been a a month or so) rather than a paced effort, what do you think coach?
Post 10 km race effort I think we will take a look at the data and plan the next phase of training.
Darren.
RE: To race is but a dream... - TheEd - 20-06-2020
Hi Daz, you can do a longer run if you want to. We also don't recommend doing a 10k 'race' on your own .. 4 or 5k time-trial on your own and running 6 to 8k at 10k pace is great. If you do a 10k, it is best done with someone else, so you not banging your head on your own. The heat is a terrible thing, so move n from the session and rebuild some confidence
onwards TheEd
RE: To race is but a dream... - shadydaz - 22-06-2020
18/05/20
Resting HR 51
Running
14.15km
76:01
5:22 min/km
Ave HR 140
Max HR 151
strength - 2 min plank
19/05/20
Resting HR 37
20/05/20
Resting HR 40
Running
25.01km
127:28
5:06 min/km
Ave HR 153
Max HR 171
progressive first 20km (100mins exactly). 5km ease down at end.
21/05/20
Resting HR 42
Running
6.02km
33:22
5:33 min/km
Ave HR 129
Max HR 143
Ticking over nicely.
I have other people to run the 10km on Sunday so it wont be a solo effort.
RE: To race is but a dream... - TheEd - 22-06-2020
HI Daz, nice to see you doing a 20k run so comfortably .. great to hear you have some other runners to do the 10k with .. excellent
enjoy the week
TheEd
RE: To race is but a dream... - shadydaz - 24-06-2020
22/06/20
Resting HR 41
Running
10.00km
57:01
5:42 min/km
Ave HR 134
Max HR 159
2 min plank
23/06/20 10 x 400m
Resting HR 45
3.52km warm up 18:30- included one 400m effort @4:20/km to warm up.
1. 93.3s @ 3:53/km, Ave HR 143 Peak HR 153
R60s @ 9:37/km Rec HR 127
2. 93.0s @ 3:53/km, Ave HR 150 Peak HR 160
R60s @ 9:16/km Rec HR 129
3. 90.5s @ 3:46/km, Ave HR 150 Peak HR 160
R60s @ 9:31/km Rec HR 135
4. 92.2s @ 3:50/km, Ave HR 154 Peak HR 162
R60s @ 8:16/km Rec HR 129
5. 92.8s @ 3:52/km, Ave HR 161 Peak HR 177
R60s @ 9:06/km Rec HR 137
6. 92.0s @ 3:50/km, Ave HR 161 Peak HR 172
R60s @ 9:09/km Rec HR 146
7. 93.4s @ 3:53/km, Ave HR 163 Peak HR 174
R60s @ 8:42/km Rec HR 144
8. 91.5s @ 3:49/km, Ave HR 166 Peak HR 179
R60s @ 8:16/km Rec HR 152
9. 89.1s @ 3:43/km, Ave HR 168 Peak HR 177
R60s @ 8:08/km Rec HR 157
10. 84.8s @ 3:32/km, Ave HR 174 Peak HR 184
R60s @ 9:17/km Rec HR 153
2.62km warm Down
This session Rep Average 91.26s
Last session Rep Average 97.31s (6 only)
Press ups and a plank to finish.
Happy to get that whole set finished in the heat. Found a pace by feel and stuck with that and gave it beans on the last two reps. doing a rep in the warm up really helped loosen the legs up first. this session was worlds apart from the original attempt a few weeks ago. At no point did I feel uncomfortable apart from the last 200m of the last rep. I walked the recoveries which helped this time where as I tried to jog them last time out. Time to taper.
RE: To race is but a dream... - TheEd - 24-06-2020
nice Daz ... do you ever have tight calves after the 400m session?
enjoy the taper and enjoy the forthcoming test
TheEd
RE: To race is but a dream... - shadydaz - 25-06-2020
(24-06-2020, 09:11 AM)TheEd Wrote: nice Daz ... do you ever have tight calves after the 400m session?
No calf issues/aching after the sessions. The cycling has given helped negate this.
Thanks - Hopefully it isn't too hot and can aim for a reasonable time. Will be looking for a sub 43, sub 42 is its cool, not quite sure a pb is on the cards, I wont be specifically aiming for one, just enjoy the effort and run to plan - 4:15s.
Darren.
RE: To race is but a dream... - TheEd - 26-06-2020
enjoy the weekend and the 10k challenge
TheEd
RE: To race is but a dream... - shadydaz - 29-06-2020
24/06/20
Resting HR 41
Running
8.65km
47:08
5:27 min/km
Ave HR 146
Max HR 165
plank and press ups
25/06/20
Resting HR 45
Running
10.07km
54:02
5:22 min/km
Ave HR 153
Max HR 166
plank and press ups
26/06/20 Fartlek
Resting HR 50
Running
6.09km
31:35
5:11 min/km
Ave HR 148
Max HR 173
1. 4:13/km
2. 4:11/km
3. 4:14/km
4. 4:10/km
5. 4:03/km
6. 3:57/km
plank and press ups
27/06/20
Resting HR 52
plank and press ups
28/06/20
Resting HR 42
2km Warm up
10.01km
46:58
4:42 min/km
Ave HR 164
Max HR 180
1. 4:43
2. 4:47
3. 4:44
4. 4:45
5. 4:47
6. 4:45
7. 4:45
8. 4:46
9. 4:38
10. 4:16
1.8km Cool Down
Nothing too intense. The person i was running with didn't want to go any faster and wasn't familiar with the roads and therefor did not know the route i had planned. So I essentially paced him for the session. The headwind at some points en route was brutal, was pleased in a way I wasn't trying full effort into that! It was a nice tempo effort used to concentrate on form and running consistent splits, which was quite successful as you can see. The lack of hard effort did leave me feeling somewhat unfulfilled so I doubled up and went out for another 10km easy in the evening.
Running
10.20km
54:06
5:18 min/km
Ave HR 145
Max HR 155
plank and press ups
I am thinking of building the base mileage a bit for a few weeks as have been on cycle for a good while now. What do you reckon coach?