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Out of the frying pan, into the .... fish pond
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Saturday:
RHR: 44
Sleep: 9
Run: 10k + 5 min recovery
(1k easy, 1k steady, 1kHMP, 1k easy, 2kMP, 1k easy, 1k HMP, 1k steady, 1k easy
5:45, 4:57, 4:10, 5:11, 4:29, 4:26, 5:10, 4:12, 4:50, 5:09)
This is my favourite run session. It's supposed to be in miles but I thought that might be too much for me. I felt pretty good although I was working a little harder than necessary. I should have been more disciplined with the paces. Except for the first km, they're all too fast by 5-10 secs. Maybe I should have done it in miles. That would have copped me on
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I love how you are tracking your sleep - great idea! Sleep is such a crucial element to success, and one that is too often overlooked. I've read that as your training increases, so should your sleep. Something to be mindful of. Glad you're getting your mojo back!
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3:10 marathon pacing is pretty saucy - congrats!
Ha thanks Aspirational only at the moment!I love how you are tracking your sleep - great idea! Sleep is such a crucial element to success, and one that is too often overlooked. I've read that as your training increases, so should your sleep. Something to be mindful of. Glad you're getting your mojo back!
Ya I'm finding it's useful. Borrowed from Mikes log here https://ar.attackpoint.org/log.jsp/user_15801. Unfortunately not doing so well on the chocolate front
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Monday:
Sleep: 9
Had a lovely sleep but I was woken by a phone call (I slept through my alarm) and I was dreaming. You know when you wake and you can just remember the very last details of the dream? Well this morning in my dream, I was conjugating French verbs. I was on the middle of the present tense of "aller". Very strange
Forgot to check my RHR
Swim: 1.1k
200 easy
2 x (50 kick, 50 fingertip, 50 pb, 50 shoulder tap, 50 sw)
400 pb alternating 50 breathe every 3, 50 breathe every 2
Had half an hour before work to get this done. Very happy that I did. I thought swimming was giving me a repetitive strain injury in my forearm but it's not swimming, it's working in the bacon factory
Swimming does seem to aggravate it a little though
Bike: 30 min Turbo
5 min R1
5 min R2
5 min R3
5 min R4
4 min R3
3 min R2
3 min R1
Had my passenger again. Right from the start but I had to unload him after 20 minutes cause it was getting way too warm!
Karate: 90 min0 -
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Tuesday:
RHR: 46
Sleep: 5
Run: 11k session
Met Angela at the track for a speed session to sharpen us up for the weekend. I was planning something easy for myself like 4 X 400 but the coach sent a text last night saying he thought we should do 50/60/70/80/90 sec with equal recovery. Grand I thought that's not too hard. Until Angela explained that we had to do that 3 times :eek: It wasn't so bad even though the weather was manky and down the back straight there was a strong head wind. We started with a 10 minute warm up which included 2 laps sprinting the straights, jogging the bends. Then straight into 3 x (50,60,70,80,90 seconds) equal recovery and 3 minutes between sets. We kept a good consistent pace, averaging 3:48/km over all the reps. My legs were feeling the last couple but my breathing was good and it felt like a great session 0 -
Wednesday:
RHR: 43
Sleep: 8
Run: 5k @ 6:37
Didn't have a great sleep. Stupid wind and rain woke me and about 2a.m there was thunder and lightning. I wasn't going to do anything today but coach recommended a recovery run, and who am I to argue Legs are very tired today but the run improved them and I'm delighted I've no karate tonight 0 -
Thursday:
Sleep: 9
RHR: 43
Bike: 30 min
10 min easy R1
6 x (1min standing sprint R10, 30sec seated sprint R7, 30sec easy R1)
8 min easy R1/R2
Karate: 90 min
Slept well and my legs felt like they were almost recovered from Tuesday's intervals so I hopped on the Turbo before brekkie. I have someone interested in buying one of the horses and once that goes through, I'm getting a new mountain bike Have karate later. On Monday we spent some time going through Itosu Rohai, which is the new kata I want to do at the tournament in April. I know what I should be doing pretty well now but sometimes my brain is a bit slow communicating it to my arms and legs! Years of practice required me thinks to be as good as the guy below anyway.
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I know squat about squat so apologies for the stupid question, I'm just wondering how or why the karate features in all the training, the swimming & bike I get but is it possible you're tiring your legs too much? I'd imagine there's a good bit of leg work in that? Like I said, I haven't a clue especially at your level!
Our teacher used to say "the only stupid question is the one you don't ask" I started off doing karate because I was having a lot of trouble with my hip last year and one day I was in the garage and the guy fixing my tire was telling about karate and how much core stuff they did. So I tried it and it really seemed to help my hip. So I do it for that but also I love it. I love the discipline and the class structure and now I want to keep doing it and get my black belt : D It is hard on the legs but usually in a good way and in a different way to running and anyway I took 2 rest days before the race today.S**te K, really sorry to hear this.
If you read this on any of our logs, what would you advise?
Have you had your bloods done lately? You started taking iron tablets a while back but do you think they're having any effect yet? I'm only asking because that's where I'm at. My legs just won't go - it's not like the feeling of needing a gel or a sugar fix, it's a different kind of dead.
No unlikely they're having much of an effect yet. I think 6 weeks to 3 months depending on how anaemic you are. The thing is I'm training well. My paces are where they should be and I have plenty of energy.0 -
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Monday:
RHR: 46
Sleep: 5
Run: 20 min recovery
Poxy sleep last night. Couldn't settle or get my mind to switch off; too hot, too cold, kept hearing the blood pumping round my veins. I decided to skip karate because I couldn't be doing with another bad sleep and I didn't have time for s swim this morning. I was going to take a rest day but one of the ewes was lambing prematurely this afternoon and she needed a hand because they were dead and coming backwards. I needed a shower after that. Nothing smells as bad as rotten fetal membranes and it permeates everything, even plastic gloves. No point having a shower if I haven't exercised so off with me for a little trot down the road. My foot was a bit sore starting off. I sprained it yesterday during the race when I got tired. I concentrated on landing squarely on my foot and rolling over fully and it was nearly better towards the end. Reflecting on yesterday, I think I need to race a bit smarter. I was afraid to go slower early on because I didn't want to let the front group get away from me but I should have stuck to my plan instead of chasing after Angela. The problem is Angela is like a little Ferrari whereas I'm more of a people carrier and I think a hot early pace is not doing me any favours!0 -
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career move wrote: »Poxy sleep last night. Couldn't settle or get my mind to switch off; too hot, too cold, kept hearing the blood pumping round my veins. I decided to skip karate because I couldn't be doing with another bad sleep and I didn't have time for s swim this morning. I was going to take a rest day but one of the ewes was lambing prematurely this afternoon and she needed a hand because they were dead and coming backwards. I needed a shower after that. Nothing smells as bad as rotten fetal membranes and it permeates everything, even plastic gloves. No point having a shower if I haven't exercised so off with me for a little trot down the road. My foot was a bit sore starting off. I sprained it yesterday during the race when I got tired. I concentrated on landing squarely on my foot and rolling over fully and it was nearly better towards the end. Reflecting on yesterday, I think I need to race a bit smarter. I was afraid to go slower early on because I didn't want to let the front group get away from me but I should have stuck to my plan instead of chasing after Angela. The problem is Angela is like a little Ferrari whereas I'm more of a people carrier and I think a hot early pace is not doing me any favours!
OH NO :eek: not the poor lambies RIP lambies
It's dang easy to look back on a race and say that you should have raced smarter but when you're in the moment and there's a pack that it seems better to stick to them like glue, you do what you think is best in that moment.
You'll get a chance to race your race next time 0 -
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career move wrote: »Thanks Barry. Ya I think you're right. Gonna try that next time. That's the great thing about the short races, you can do them every couple of weeks
Can do no harm sure, looking at that 5k in Kinnegad I started with a 6.30 first mile and finished with a 6.07 and feeling very strong in doing so.0 -
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career move wrote: »Nothing wrong with that How's the hip today?
Better than Saturday evening, done 30 mins recovery few hrs ago and felt no pain in doing it. Hopefully it was just the hilly terrain disagreeing with my leg!!0 -
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Tuesday:
RHR: 46
Sleep: 7+1
Bike: 30min Turbo
2min easy
12min steady + 1 min easy
2 x (1min standing sprint, 1min seated sprint) 2min rec + repeat
5min easy
Run: Session
20 min w/u
400,300,400,400,400 (86, 61, 89, 87, 87)
20 min c/d
Heart rate still a bit high this morning. Felt good though and I slept well so I decided to do tomorrow's bike today in case I want to rest tomorrow. I love making up sessions on the turbo as I go along I had arranged to meet the girls at the track this evening to do 4 x 400 but I had to go into work at short notice soI had to do it on my own on the road. It's harder on the road and it's harder on your own. Target was 90sec (3:45/k) and 60sec recovery between reps. Had a blond moment on the second rep. Went way too fast and when I looked at my watch after 50 sec I was going at 3:23 pace and I was quickly starting to fade so stopped after 300m and took an extra minute recovery and then did an extra 400 as punishment 
Happy with the rest of it. 0 -
Ecoli once told me, and I quote: "there is no substitute for specificity."
You know you have made it when your being quoted as sage wisdom
Rather than give my own 2c's on things I will put it to you this way.
If you saw someone's log with the following what advice would you give?
Past few weeks:
- Regular poor nights sleep
- Slightly elevated resting Heart Rate
- Regular Heavy/Sore legs
- Zero tempo/moderate work but plenty of interval/high intensity work.0 -
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Myles Splitz wrote: »You know you have made it when your being quoted as sage wisdom
Rather than give my own 2c's on things I will put it to you this way.
If you saw someone's log with the following what advice would you give?
Past few weeks:
- Regular poor nights sleep
- Slightly elevated resting Heart Rate
- Regular Heavy/Sore legs
- Zero tempo/moderate work but plenty of interval/high intensity work.
Thanks I appreciate your point of view and I know I'm not getting the training and the racing quite right yet but it is difficult juggling the different disciplines and the karate and the horses.
I always sleep badly after karate so I'm going to limit it to one session a week most weeks.
The heart rate is being monitored but if I didn't train every time it was slightly elevated, I'd hardly be training at all.
I wouldn't say I regularly have heavy/sore legs. I do after karate sometimes I suppose but if I only do it once a week that should be ok.
You're not following my log religiously! The last week in February I did 2 steady sessions and a 10k session divided into easy, steady, MP and HMP and I've a tempo planned for Thursday
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