Sunday was a race day!

10k 46:08  avg hr 161

1 4:49 hr150

2 4:50 hr153

3 4:47 hr156

4 4:42 hr157

5 4:38 hr160

6 4:36 hr164

7 4:35 hr165

8 4:28 hr166

9 4:38 hr166

10 4:10 hr171

Tomorrow rest, Tue&Wed recovery runs. Afterwards I'm thinking to continue with the same program, tweaking the pace a little to shave off those 8sek.

A question,  in order to start the program on Tue again, do I just continue with the recovery runs until the end of the next week or what's the best way to proceed here?

Cheers,

Stacy.

Hi TheEd,

hope you're enjoying your morning!

Yeah, sorry, my mind was too slow to think after the race and too quick to ask questions. I followed the plan with rest and recovery on Tue. And I'll keep the same target pace on quality sessions, right?

Agreed on your point with pacing, my friend was a great pacer and had things under control. Thankful for this. I hope to learn all this some day!

Legs felt fine after the race, but the energy level super low this week, but I'm prone to think of a few  circumstances as a reason. Training is rather what keeps me grounded.

Monday rest/yoga

Tuesday 30min recovery

Wednesday rest/tennis

Thursday 2k×3 track session with 90sek rest

1km 4.44      hr136

2km 4.42      hr161 (mistakenly only 60sek rest)

3km 4.44      hr157

4km 4.47      hr160

5km 4.42      hr151

6km 4.49      hr158

(last session from 7.01.2021

The track was a pure ice rink yesterday, worked out well enough, but was a challenge to stay relaxed. Everything but running was in focus - only a limited amount of runnable space, because of the ice and also a local rugby team was training, so many maneuvers had to be made to stay on feet.

Overall felt fun, no two track sessions feel alike, so it's just to move on and get the best of it!

Have a great weekend,

Cheers,

Stacy.

Morning The Ed,

Checking in...

Friday rest

Saturday long run, the aim was to stay relaxed, in the flow, maintaining the pulse within zones 1-2. Mostly asphalt,  with a bit of frozen beach sand.

1h53min 21,3km

avg pace 5:19/km

avg hr 143bpm (1,04h zone 2; 45min zone 1)

Felt nice, relaxing. Stopped a few times to take pics and eat. A few efforts on the uphills. Overall great feeling .

Looking forward to 1k session,  my idea for now is to have it on Tuesday, so I might be fatigued from Monday, but will try to compensate by longer sleep and just take it easy on Tue. Will see how it unravels.

Have a great Sunday,

Take care,

Stacy.

Hi The Ed,

Thank you!

Yeah, agree. I've noticed that recovery matters much more, than one anticipates. A lighter workout combined with a lack of sleep and nutrition can turn out into quite a stress for the whole system. As you said, balance is important!

Update:

Monday yoga/rest

Tuesday track session 5×1k w/90sek rest

1 4.35 hr156

2 4.32 hr154

3 4.36 hr156

4 4.29 hr157

5 4.26 hr159

Felt nice throughout, endorphins worked like a charm! Was very sleepy the whole day, and considered skipping the session,  but took a power nap and decided to see how it goes, at the end I left the track with greater energy than I came there!

Will see how it feels and goes on Saturday's paced 5km...

Have a great day,

Kindly,

Stacy.

Hi TheEd,

hope you're doing well!

Thank you for the encouragement and guidance!

Skipped Thu recovery run, couldn't manage it timewise, and then got super tired and prioritized sleep over running.  Otherwise all good!

Felt my right shoulder blade pinching past couple of days, guessing tennis and being tensed up in the body due to weather conditions. Seems to be passing now.

Saturday 5k tempo

Total 22.35

1 4.39 hr158

2 4.33 hr162

3 4.38 hr162

4 4.24 hr165

5 4.21 hr170

It is unusually cold for the area atm, 7 below zero and humid, but sunny, which made the mood! Was careful with breathing, trying to keep it through the merino buff, which obstructed the oxygen intake I feel. Overall felt fun - challenging and hard, but controlled and joyful.

Afterwards went ice-skating for 15km, so will see how the legs feel today in the afternoon about 10km run. Perhaps will opt for recovery instead,  as everything is covered with snow anyway.

Best regards,

Stacy.