Thanks Coach, I managed my park run Saturday without real pain just mild discomfort time was 25’34.3 but my AHR an astounding 158 BPM. Now I don’t know if that was a result of my lack of training and overreaching on the run, my back injury which I was no doubt subconsciously trying to protect or just my watch playing up. It is however interesting to note.
I was away with old friends for the long weekend in Fish Hoek and managed a light trot of around 12Km on Sunday morning with a mate. It’s recorded on Strata as a 7.19 K but I did put my watch off on the beach segments and forgot to put it back on again, so it’s very difficult to read anything of real value into it my recorded time was around 58 minutes.
This morning Thursday I decided that I really needed to get the program back on track and went out to attempt the bi – weekly ’, speed session. It was tough and I really did consider bailing but hang tough through a most unimpressive session but was happy to have completed it. Here is the data:
Warm-up 600M in 4’00.3 very slow run walk with exercises to test my back.
1st segment – 1.02 Km in 4’57.2 @ 154 BPM. This was a struggle and I knew that the session was going to be tough and there was no way that I was going to maintain this pace. Rest 2’03.0.
2nd segment – 2.06 Km in 11’00.3 @ 151 BPM. At the 1K turn I had to have a long deliberation with myself to complete the 2nd K as I was pretty buckled, out of breath, leaning heavily with no form and just shut myself off from the pain. The 2nd K was truly tough and I eventually wheezed myself across the line in over 5’30/K but it was complete. Rest 2’00.1 actually felt like I needed longer but pushed on.
3rd segment – 1.03 km in 5’15.3 @ 152 BPM. Knowing that this was the final segment I just attempted to maintain form as best as I could, went out slowly and tried to pick it up over the final 200M without much success.
Cool down 829M in 7’50.7 ran walked home, glad that that was over.
This really was a tough session but psychologically really important as it put down a marker to truly get my training back on track.
I was away with old friends for the long weekend in Fish Hoek and managed a light trot of around 12Km on Sunday morning with a mate. It’s recorded on Strata as a 7.19 K but I did put my watch off on the beach segments and forgot to put it back on again, so it’s very difficult to read anything of real value into it my recorded time was around 58 minutes.
This morning Thursday I decided that I really needed to get the program back on track and went out to attempt the bi – weekly ’, speed session. It was tough and I really did consider bailing but hang tough through a most unimpressive session but was happy to have completed it. Here is the data:
Warm-up 600M in 4’00.3 very slow run walk with exercises to test my back.
1st segment – 1.02 Km in 4’57.2 @ 154 BPM. This was a struggle and I knew that the session was going to be tough and there was no way that I was going to maintain this pace. Rest 2’03.0.
2nd segment – 2.06 Km in 11’00.3 @ 151 BPM. At the 1K turn I had to have a long deliberation with myself to complete the 2nd K as I was pretty buckled, out of breath, leaning heavily with no form and just shut myself off from the pain. The 2nd K was truly tough and I eventually wheezed myself across the line in over 5’30/K but it was complete. Rest 2’00.1 actually felt like I needed longer but pushed on.
3rd segment – 1.03 km in 5’15.3 @ 152 BPM. Knowing that this was the final segment I just attempted to maintain form as best as I could, went out slowly and tried to pick it up over the final 200M without much success.
Cool down 829M in 7’50.7 ran walked home, glad that that was over.
This really was a tough session but psychologically really important as it put down a marker to truly get my training back on track.