Advertisement
If you have a new account but are having problems posting or verifying your account, please email us on hello@boards.ie for help. Thanks :)
Hello all! Please ensure that you are posting a new thread or question in the appropriate forum. The Feedback forum is overwhelmed with questions that are having to be moved elsewhere. If you need help to verify your account contact hello@boards.ie
Féileacán Mór
Options
Comments
-
-
I find the longer you leave off doing these #racereports the less likely they are to write themselves.
Heading for #AmsterdamMarathon last Friday I had a very positive feeling about how I was running, how training had gone, how prepared I was. As they say, the work is done, no need to cram now, jut get out there and do it.
I had a mental image of being just like the Lancaster bomber of the movie and becoming a Dambuster. Looking back now with a clear mind I can see the positives far outweigh the negatives I was feeling at the start of the week.An early flight from Dublin to Amsterdam had us on the train and into Centraal Station before breakfast time on Saturday. Bar the events surrounding the ignoramus in the row in front of us insisting on flinging his seat back on Conor's knees (despite realising he was sitting there) which lead to a very bumpy flight for one set of passengers and a very grumpy 6'4" ex rower and powerhouse, it was a pleasant flight and arrival.
Finding the hotel was easy enough, 15 mins walk from the station had us admitted through a door and facing-
Gonna be fun on Monday!!
Dropping the bags at reception we had a cup of coffee and some breakfast before heading out to catch a tram down to the Olympic Stadium
and on to the Sporthallen Zuid where we were greeted by big queues and a MONSTROUS pair of Mizuno Rider 17 which are having their European launch in Amsterdam.
Into the hall, round to the right and through to efficient queues to collect your race number, pins and voucher for your T-shirt. Exiting the hall you can check your chip (in the number) making sure it is you and that it is working (very important if you are chasing a PB, the times have to be spot on!).
Up the ramp and into the main hall which was wedged!! We worked our way through and while I drooled and dribbled over all the running gear (most of which I can get at home!) Conor aimed for the T'shirt line. I was looking out for pacing bands and a pacer stand (as per #DublinMarathon) but there was none to be found - I didn't realise it but this should have been an indication of things to come.
After wandering around the hall for a short while we bought up Mizuno Clogs. Special version of the Dutch clog (klompen) which would be given to the kids as slippers. A sure, a pair had to be got for ourselves and the wives too while we were at it
Bearing bags of klompen and flyers on races all over Europe (we figured out a marathon each month in 2014) we headed back to the hotel on the tram. Leaving in the 'shopping' we went back out to stroll around the area, picked up some water, egg cookies, stroopwafelen (right) and a few other bits and pieces suitable for snacking on this evening and to start us up in the morning.
Dinner was a couple of large properly baked pizza, cola and water and then it was time to head back, feet up and relax in front of the telly for the rest of the afternoon and evening.
Flustering around a tight hotel room I laid out all my gear in readiness for the morning.
Packing a bag with recovery leggings and dry tops for afterwards; ensuring my nutrition was organised and laid into the pouch, pin the number on the vest, arm warmers, hat etc. I made sure my Polar GPS pod was charged up and ready, glasses, buff, socks, shoes, laces (make sure not broken or frayed) HR strap, skin balm, Elivar Sport Recover sachets (for afterwards), Endure for during (all about #StaytheDistance), shorts, undershorts all ready and sorted.
Everything was there, ready for all systems go in the morning.
Now just to get a decent night's sleep.
(to be continued)0 -
-
-
Last week the first part of my #AmsterdamMarathon report was put out and I left you all hanging around in a hotel room. Sorry about that!
There was a reason for that. This part of the event did not go to plan and with Dublin Marathon on last Monday I didn't want to be putting out negative vibes for anyone who was following the Marathon Program on the Facebook page or any readers tackling their first marathon.
Sunday morning we were away bright and early. Truth be told I don't sleep well the night before big events, and this is a big event for me. I'm going out having trained hard and trained well for my goal time of a sub 3:15 marathon.
Lets throw perspective on this. My first marathon was 2011 (also with Conor), I didn't train properly for that. I felt I'd a decent season of triathlon (70.3 distance) training under my belt and doing a few long runs through September was going to get me through. 4:00 was the goal then, I finished in 4:07.
2012 saw me a little more focused and awar of what I was doing. A pal gifted me a decent training plan and 3:30 was the trainging goal. Everything was going swimmingly until a MTB incident 2 weeks prior took me out of the game entirely. DNF. Lesson learned
So 3:15 is an ambitious goal, almost an hour off my marathon best, but I'm confident in my training.
Downstairs we went for some breakfast. Couple of eggs, croissants and coffee for me with a yoghurt for good measure. Drinking my #ElivarSport Endure during the time up to the start would mean energy stores would be topped up.
Aim was to get a taxi down to the Olympic Stadium. A correct assumption that trams would be jammed and 'standing room only' meant we arrived in comfort with only a short stroll to the bag drop. Restless energy had me on my feet as we had plenty of time to spare, thankfully it also meant I was in good form for the toilet and off I went before the Queues became massive.
With 30mins to go before the start it was time to drop the bags. I was wearing a beanie and armwarmers, almost a tradition with me at this point in races. I tend to stick the beanie in my waist band and roll the arm warmers down as sweatbands once I've warmed up.
We rocked into the stadium where everyone filtered into the centre of the field before dispersing into holding pens for each time slot. We were in the 3:00-3:30 pen with pacers breaking the group into three goal times.
Our pen is to the left.
The atmosphere was electric in the stadium. Music pumping out, everyone nervously nodding and smiling at each other. As the countdown announced 4 mins to start, people shuffled forwards into position behind their pacers.
(It was at this point I realised the benefit of wearing black bin bags, there was a sprinkling of 'water' on the track beside me)
The air filled with tops, bags, bottles all being pitched to the side into the centre arena. Watching the big screen we could see the official starter and BANG!! off they went at the start.
Watching the thing on the screen you are removed from the moment until suddenly people start shifting and you realise "Oh! Thats us!!" as people drift forward, shuffle, walk and break into a trot. I could see the pacer balloons hitting the first bend ahead of us and wondered why there was no response from the people in front. It was only after a gap appeared that I realised we were being funnelled through a gap in the pen barriers. People were sprinting off from the pen, chasing the pacers.
It was only a minute or so by the time I crossed the start line, but felt like an age! Pushing start on my Polar it was time to get it on!!
Round the bend and out through the stadium entrance, lots and lots of people jostling around for space ever though I didn't think it was too congested.
There were quite a few pushing their way up the inside against the barriers. I can't see the sense of that. Clip a kerb and you're out before you've even done a mile or clip someone's heels and they're out.
The course features a section of loop around the city through the Vondelpark back around towards the Oltmpic statium before doing a loop back on itself going down Stationsweg at which stage a roar from Conor across the barriers let me know he was chasing.
The first 5k felt fast. I was putting it down to the route being pancake flat and all of my training being on lumpy West of Ireland roads. It wasn't that it felt easy, just fast. Going through the 10k mark and checking my times, my watch was +100m but it was accurate enough for me to realise that it was too quick.
I was off the back of the pacers by 10-15m. I'd closed the gap back up to them over the first 5k, I wasn't planning on blowing myself up by chasing them hard, I took it steady. But the Twitter feed told the story - through the first 10k at 3:10 pace - wasn't going to be sustainable.
Experience would have told me to back off, go with how I was feeling. I didn't spend weeks grooving my legs to a 4:35/km pace for nothing, they were telling me how to run this race and right now they were telling me it's too fast!!!
Did I listen?
Hell no. I trusted the pacers, they knew something I didn't, keep them in sight.
Leaving the city we ran out along the Amstel river. This was gorgeous. I've seen other reports that criticise this section of the course, but I liked it. Where I was there was space, we were no longer tripping over each other, no more jostling or pushing.
Running along the river bank, it was windy, but scenic in a Dutch kind of way. Some fantastic houses out here and crews out rowing on the river, looking at us bunch of eejits. We were also treated to the biggest Mizuno Running Rider 17 being carried on a floating Disco!!
Hitting the village of Ouderkerk a/d Amstel (Old Church on the Amstel) we were getting close to half way.
Again the Twitter machine was spitting out predictions (I was bllissfully unaware of these) and Coach Fran was hopping.
Still well ahead of trained finish.
This won't last.
And it didn't.
As you can see from the image below (blue line indicates Race Pace), literally when I went through 2:00hrs the wheels came off.
I was sticking to my nutrition plan, Agave #9 gels steadily at 0, 10, 15, 20, 25, 35 with some #2nd Surge in reserve for 30 & 40km but there was nothing going to pull me back from the brink once I'd burnt those matches.
At 28k my HR dived off a cliff, the power and speed went from the legs.
Game over.
Time to get the hell out of Dodge and home.
I've vague recollections of meandering my way though a business area, trying to pick it up only to fall back again.
I needed to puke.
I couldn't
Walk, run, walk, wobble, walk, wog. The km's felt like miles. Coming back into the city the crowds started to build again, I got some energy from this, I jogged, a little, walked more.
I drank that AA rubbish at the water stations, sorry water stop. Get going again.
Somewhere around 34/35k the trooper Conor came by me. 'Go with him!!', my head screamed, my legs said 'F#@k Off!!'
Broken.
Stay ahead of the 3:30 group.
3:30 came and went.
Back in to the Vondelpark. Lots of people shouting and cheering. Damn these bibs with names on them there's no hiding. "Come on Sean!!", "You can do it Sean!!", "Almost there Sean!!"
Damn you all to hell, you made me run again!!
The last km's were torture.
Come on Sean, there's the Stadium, make the most of it, don't quit now. Get there!
Left, right, left, right
I got there. I didn't 'SMASH IT!!'. I didn't break 3:15.
I did finish. I broke 3:40.
27 mins off my previous marathon best time.
The breakdown after the breakdown. 
TCS Amsterdam - Summary 0 -
Advertisement
-
-
-
career_move wrote: »Thanks for the report. Interesting. Was going to fast early on the only reason for hitting the wall?
Yep, absolutely nothing else was wrong. Nutrition went to plan & was well tested in training. A few weeks previously I went through 35k in training in 2:47 with a mixture of paces, finishing the last 2k at 4:20/km.
As JB said to me afterwards, the matches were burnt too early and there was no coming back.Is this basically a botch job by the pacers?? Seems like they were well ahead of target early on. What did they actually come in on?
Botch job by me following them!!
I've no idea what their finish time was as I never passed them to get a look at numbers. It was also an issue with the 3:30 who were reported a minute or two behind Conor (3:29) and thus outside of their target. So poor enough job done.
No pacers like Dublin pacers
0 -
I didn't plan on a long drawn out #racereport, it's just happened that way.
Post #AmsterdamMarathon I was bitterly disappointed with the mess that I made of the race. I was blaming pacers, my coach was blaming pacers, and while they are to blame for going off far too hard, I am the person who should take the blame for not trusting myself.
If you missed them:
Dam Buster (Part 1)
Dam Buster (Part 2) - The Bad
Lesson were learned and some valuable notes made for the next one. And, yes, definitely there will be a next one!
(At time of writing I had feelers out for Dublin Marathon and while I was offered numbers, nothing came of it on the day, coach was eager to have me run 3:20, with him as pacer.)
A week on now since I've been home and I've thought about it a bit. I don't dwell too much on negatives in any event and (almost) always look for a positive outcome from everything.
Nothing in the build up will be changed. My race day evolved as a response to my training which went 100% as planned. Yes, I skipped a couple of sessions, went too hard on others, and should really have stuck to the full taper plan but this had no bearing on my race.
Unless you are running +Dublin Marathon do not rely on the pacers*. Trust yourself, use the pacers as a guide to how you are going but do not depend on them. Don't be afraid to ask questions of them. I should have asked why are we running so fast early on. Pacers are human and make mistakes too.
I will definitely consider a waterbottle or small backpack in my next marathon. I trained pretty dry and empty for a lot of the recovery runs in training and only on the long runs would I set out a bottle of water and carry gels. Rehearse your race day preparations in your long runs. Congested water stations with flimsy cups don't work when you are on a goal. I'm not a pusher and shover so I'm better to be self sufficient entirely and run on the other side of the road, avoiding the scrum.
With no bearing on race day performance do not underestimate the usefulness of black bags. One over the shoulders will keep you surprisingly warm on the start line and one over your hips like a skirt makes for a useful personal urinal in a pinch (just don't do it on the track!)
Coach summed it up perfectly and put any doubts to rest in an email he sent me:
He's right. A PB is a PB regardless of everything else and to grab a PB of 28 minutes is a great indicator of how I responded to the training. Maybe I have learned to suffer a bit, but there was no way I was stepping off for a DNF, no way!The plain and simple fact is the pacers screwed up your race.
I was watching the splits and knew straight away that up to 20k you were on 3:10-12 pace. Really poor by the pacers. Those few minutes may not seem like much but enough to be burning matches and leaving you with the difficult last 12k you suffered through.3 positives to take are:
1)still a massive pb and something to build off next year
2)you suffered on when many others would have given up and
3) solid build and fitness established for XC and shorter races over Winter
The final few points are:
Dutch stairs are not too bad the day after a marathon, once you take them backwards.
Trappist beers are a little strong to be drinking as a 'recovery' drink.
The morning after, I think.
Bring your own phone charger as others just don't work with Blackberry (alternatively change your phone to something other than Blackberry)
That's it, that's a wrap!
*Dublin pacers are awesome.0 -
Can I make two points:
1) Limerick pacers are double awesome (although I appreciate they are in fact the same pacers as Dublin )
2) You said "I didn't spend weeks grooving my legs to a 4:35/km pace" Does that mean you were doing your MP sessions at 4:35? Pace for 26.2 miles for a 3:15 marathon is 4:37/km so if your MP was 4:35 you weren't really leaving yourself much leeway given that you would probably run further than 26.2m0 -
Advertisement
-
-
career_move wrote: »Can I make two points:
1) Limerick pacers are double awesome (although I appreciate they are in fact the same pacers as Dublin )
Good point. In my limited experience and awareness of Irish pacing in general races are well paced and the pacers seem to take great pride in a jop well done.career_move wrote: »2) You said "I didn't spend weeks grooving my legs to a 4:35/km pace" Does that mean you were doing your MP sessions at 4:35? Pace for 26.2 miles for a 3:15 marathon is 4:37/km so if your MP was 4:35 you weren't really leaving yourself much leeway given that you would probably run further than 26.2m
I guess a deeper meaning is needed. I was 100% trusting of the plan that was given to me. Where I would historically train by HR and allow pace to follow, I put my self wholy in the hands of someone who understood the scientific side of my current potential (based on recent races) and who could push me to achieve what I probably would have been happy chasing in a year or two.
There was plenty of pace miles and tempo miles at 4:10-4:15/km and what I meant (in my head at least) was that I would have been 'grooving' my legs to feel comfortable in that sweet spot of 4:35/km. That development of feeling has left me able to judge my pace quite nicely without relying on a watch, a skill I'm happy to have and do test in training runs occasionally.
Thanks for the points.0 -
-
No goals yet, other than just to maintain fitness, get stronger and hit 2014 leaner and in a better position than I was at the start of 2013.
Having said that part of it is doing weekly Strength & Conditioning classes with Limerick Sports & Fitness Clinic first class was on Wednesday evening. We also got to play with the Polar Team app and H7 Bluetooth heart rate monitors.
Wednesday S&C
Class started with a bit of introduction by Paul, then onto the floor to do some 'open the hips' stretching. All dynamic stuff, inchworms, fire hydrant, squat jumps etc. Then onto the circuits which I was informed are 'bilateral' (whole new area of training for me) working both sides of the body in balance - barbell squats from a standing position, calf raises & reverse row (hanging off chains) 3 sets of 8, then deadlift (with a full tutorial on lifting technique), Romanian Dead lift and pull-ups (Yay!!
). After this was some floor work, plank, side plank, Superman, alternating plank and just to wrap it all up 4 mins of pushups, tricep dips, burpees, and something else. HR drove through the roof with the burpees. I hate burpees!
Felt great afterwards.
Felt like I'd been hit by a car the next day!!
Thursday
After a couple of runs where I really struggled to keep a controlled heartrate (I thought my strap was faulty until I ran with a double strap, one connected to my watch and the other to the Polar Beat App via H7 on the ipad, yes, I ran with an ipad, purely for scientific reasons of course) I realised my body was probably still in 'shock' after the marathon and any activity was causing an overreaction. As in, "you're not doing this to me again!!"
With my ass killing me, my arms feeling like I was carrying a bag of spuds in each hand, I had to go for a run to try and loosen out.
Distance: 7.4k
Time: 40mins or so.
HR Avg: 146bpm
Saturday
After a particularly stressful Thursday & Friday I did nothing on Friday and with Edel & the kids away for the night I wanted to go for a run after work. I ended up running in and out from Oranmore to collect a couple of movies. World War Z - grand; After Earth - pure sh1te.
Distance: 20.3k
Time: 1:44:15
HR Avg: 156bpm
Sunday
Up early for my first spin in a few months with my buddy Conor. Haven't been on a bike since the start of August so this would be entertaining!
Nice easy spin, good aul chat along quiet roads.
Distance: 45.2km
Time: 02:08:14
HR Avg: 126bpm
Plan for this week is to run x4 times, turbo x2 and do a S&C session.0 -
-
-
I've binned my #running Endurance Program.
I'm going to spend the next few weeks just getting out.
I'm going to run as and when I want to, as far as I want to and as slow or fast as I want to. Same goes for cycling and, dare I suggest, possibly swimming! :O
It's a long season, balanced with lots of long hard(ish) hours in work and I want to enjoy myself and avoid 'having' to train all the time. Gonna be plenty of runs in the woods and just chilling taking photos en route.
Having said that, half marathon on Sunday in SixMileBridge.
Be rude not to 0 -
-
amphkingwest wrote: »I've binned my #running Endurance Program.
I'm going to spend the next few weeks just getting out.
I'm going to run as and when I want to, as far as I want to and as slow or fast as I want to. Same goes for cycling and, dare I suggest, possibly swimming! :O
It's a long season, balanced with lots of long hard(ish) hours in work and I want to enjoy myself and avoid 'having' to train all the time. Gonna be plenty of runs in the woods and just chilling taking photos en route.
Having said that, half marathon on Sunday in SixMileBridge.
Be rude not to
Looking forward to seeing you there AKW, I'm still banjaxed since Dublin, so am looking forward to a nice easy run around SMB in the rain !!:pac:
We can trade war stories whilst watching 'the real runners' slog it out!!
Mr.W~0 -
-
Advertisement
-
I got a call during the week, reminding me that my name was not on the entry system for the BMOH Eddie Murphy Memorial run at the weekend.
Maybe it was an oversight & I had forgotten to enter it?
Such are the privileges of working in a running store and being involved in the local running community that organisers sometimes call you to remind you that you are meant to be running!!
My first experience of running in Sixmilebridge was this summer during the 10in10 (Ten marathons in ten days) in blistering heat. Literally the tarmac was blistering & sticking to your footwear,31.5°C would do that to you. Anyway, back then I had the honour of running alongside some of the participants, I was running a half and it was a humbling experience to say the least to be in the company of people who were doing a full marathon every day for ten days.
That humbling experience returned on Sunday. In such esteemed company and among the hardship that some people were going through, one would feel like a fraud just doing a half marathon. At least that's how I felt as I passed some people with 'The miracle is not that I finished...its that I had the courage to start' on the back of their shirts.
We met at the marquee tent where registration took place. A no-frills event in that there are no goody bags, T-shirts, or any other fancy race items. There was water available and coke and presumably the long course runners had their own aid stations and needs looked after.
€20 entry fee and every penny of it going to Milford Hospice in Limerick at the request of the Murphy family. From the BMOH website:BMOH are proud hosts of the one of the most unique marathons in Europe which also includes Half marathon , 30 miles & Double marathon options all on the one mile loop with the infamous heart break hill to be tackled on each lap.The one mile loop is a challenge, from the start you run downhill through the timing mats and down to the village of Sixmilebridge, left and left again brings you to the bottom of the hill which drags all the way back up and around again.
Due to tragic and Ultimately passing of Eddie Murphy , BMOH AC hold a multi marathon event each November in Sixmilebridge in Honor of Eddie which takes place on a unique one mile loop.
About Eddie Murphy: For those of us lucky enough to have known Eddie, he represented what endurance running is all about for many of us, Pushing towards new personal running goals while enjoying & making new friendships along the way. Eddie, before his untimely Death in April, 2011, had completed over 45 marathons
I bumped into a few familiar faces at the starting area, its not a race but you still check your markers
Chatting to Frank, John & Chris among others and we were soon given the clear road and away we went.
I ran with Chris, chatting to the bottom of the first climb and I let him away on after that. He stormed up the hill & I knew I wasn't ready to go that hard just yet! I trotted around the next few loops, passing people and congratulating them on their efforts. 'Welldone 10in10' that kind of thing. Its hard not to sound like a tosser, congratulating people are you start lapping them. As I say, its a fraudlent feeling and humbling.
After 4 or 5 laps I heard a wheezing and panting behind me, Ah! that must be Mr. Wiggle!!
No, in truth he glided up alongside and we spent the next miles talking life. Bertie got a bit of smack talk going with the MC and there was a surge to the mat on each lap.
We got given out to for chatting on the hills, but honestly, I ran to the finish with a smile on my face the whole way round. I really enjoyed the atmosphere, the company was great and with no real pressure I ran one of my best half marathons.
We decided / agreed to finish together along with Charlie whom I met on the route (a friend of Frank) the three of us crossed the line together, the times show that. A great day out, hats off to those who ran before us and to those who were running behind us.
Delighted to be a part of this day and part of the memorial for Eddie Murphy.
0 -
An easy week of running last week. I've had a pain on the top of my right foot which is a new thing. Not sure if I tied laces too tight or what, but it's uncomfortable, so sort of a semi rest week to see how it heals.
By Thursday I was fit to burst though & just had to get out.
So did one of my usual loops and back to meet Mrs. AKW for a second loop before heading to work. These loops through the woords are definitely one of my favourite places to run and they are always guaranteed to put me in good form.
Not much for the week.
Thursday - 12.3k (6.1+6.2)
Sunday - AK Clarenbridge 10k run with warmup and cooldown
Total: 28.5k0 -
Literally on my doorstep so no excuses for missing this one!!
I was busy in the morning dropping down race banners and setting up on the route. Back up home, change and a nice easy jog back down to the starting area at Kilcornan pool. Meeting with some of the guys we arranged an quick warmup which would take in part of the middle section of the race.
The trails are lovely at this time of year, and with 5/6 km of the run being through the woods it is hard not to get too distracted by the woodland.
Back around to the start area and we lined up in a group of roughly 200. I've no idea how I ended up in the front row, but I wasn't there for long!
Bang on time the race started and there was an explosion off the front with local man Timmy Glavey leading the charge out. Knowing I was in the wrong I moved to the side rather than blocking the much faster people coming through but still raced.
First km is mostly downhill to the entrance gate, turn left and there's roughly 500m along the side of the road before turning left into the woods and up the main trail. From 1.5 you are running 2k on the rought uneven terrain of the woods with a bit of a sting in the drags (roughly 25m gain over 2k) before hitting the tarmac up and out the back gate.
Left onto the road after the water station, didn't bother, and took back a place here. I'd planned to go hard for the 1st k, steady for the woods and settle into a solid pace for the roads where the surface twists and does a roller coaster for a couple of km. Found my solid pace but not as fast as I'd hoped to hold.
Coming back in 7-8k I passed the guy that I was hanging onto, he'd gone through me earlier and I managed to sit on his shoulder for a little bit. I could hear him behind me and from 2k I wanted to push hard going down the avenue to the estate again.
There was no push. I stayed ahead of him and pulled another runner in as we went over the cattle grid. Straight run down, skip over the few ramps, around the corner, your man came past me through the arch and the last 200m were a slog I just could not bring him back.
Over the line for 43:14. 4 mins improvement on my last time round this exact same race in the same conditions. I was hoping for closer to 40 but I could really feel the lack of fast speed work and effects of a long season plus the extra kgs that piled back on in the past few weeks.
Still & all I'll take the positives.0 -
-
-
Oh dear, funny how these things lie forgotten
Runstreak ended up finishing on Christmas Eve with a glass of wine though I did get out on Christmas Day for a SanityClaus run.
Since then. Zilcho worth talkng about. So time for an update.
Every journey starts with a first step and mine starts here!
After an extended layoff from training due to a plethora of excuses of which injury was not one, I finally stepped back on the training wagon after stepping off the scale.
Thanks to a self motivation decision to take part in the Beast of Ballyhoura with an exclusively boards.ie team I need to get my ass in gear and fly the flag for the older competitor.
With that in mind, apart from the #Zero25k running group and the odd occasional, unstructured turbo session I have done little or nothing in the past couple of months.
Well, that my friends, is about to change.
No more messing around with apps and beta testing apps, kicking my heels waiting for the Polar #V800.
No sir. No more excuses or laziness
Time to setup my endurance plan and start the Heart Rate training again to find the base level to work from.
Workout 1 done and to show how much my fitness has slipped, my 'Easy' pace would now be considerably over 6min/km:
A little over 10km in a little over 1 hour with AvgHR of 140bpm.
Its a starting point...0 -
-
career_move wrote: »Welcome back
It'll be a while before I'm 'back' back but boy am glad to be back.
& thanks!0 -
-
Advertisement
-
Advertisement