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Swashbuckler wrote: »Is there anything race or target wise that would motivate you even if its off the wall like some mad trail run or something?
Also do you ever train with people? If you're anything like me you grab the runs when you can and can't really plan ahead that much.shotgunmcos wrote: »I was going to suggest similar.
1. Run up a large hill. One with a view. Stand at the top and savour that you ran up it. Take in 360 view if you can. Spot a road, a tree, a steeple, a school anything close to a route you run. Next time you run a route close to it, find it. Stop and look back towards the hill and savour that moment you stood on top of it again..
2. A little run with one of your favourite people. If they are not runners, bonus
3. Do a short race with no watch. Run on feel, run free and empty the tank..
4. Run every route you did last week, backwards this week
5. Read one of your own brilliant race reports before a run
Super tips there, thank you both
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January 2020 - Week 3
Jan 13th - Jan 19th
Monday: Rest Day.
Tuesday: 10k 'aspirational' pace session: 9.35m incl 4*4' @ 7:45min/m (7:47, 7:46, 7:43, 7:42). Did these off 1' min recovery. Avg hr was 147bpm, max 171bpm.
Wednesday: 5.5m @ 10:04min/m, supposed to be recovery/easy but found it very hard to control in strong winds & hail showers, ended up being a bit harder than it should have, avg hr 144bpm.
Thursday: Easy run: 7.85m @ 10:30min/m, avg hr 134bpm. Really enjoyed this genuinely easy run, felt effortless.
Friday: LT session: 7.1m with 10', 10', 8' @ LT (7:58, 8:07, 7:55). I was slightly disappointed with these splits until i looked at the strava gap equivalent and compared it to the same session 12 days previously, it looked a lot better then.
Saturday: Long run: 9.15m @ 9:26min/m, avg hr 141bpm. Bitterly cold morning but truly beautiful once the sun came up. I gained a VO2 Max pt for this which was a nice little boost.
Sunday: OFF
Total: 38.9m
January 2020 - Week 4
Jan 20th - Jan 26th
Monday: Hills: 8 * 45s hills (8:09, 7:51, 8:03, 8:06, 8:02, 7:39, 7:49, 7:49). 6.6m total, avg hr 141bpm, max 170bpm.
Tuesday: Easy run: 6.75m @ 10:22min/m, avg hr 133bpm, max 150bpm. Lovely run, felt truly easy.
Wednesday: Speed session: 7*3' hard (7:20, 19, 14, 10, 11, 30, 13). 6m total, avg hr 155bpm, max 171bpm. I had no idea what 'hard' would be so i was pleasantly surprised to see the results here as these would be very close to my 5k PB pace (7:17min/m). There's no way i could hold it for 5k but nice to be able hit that pace in a decent session.
Thursday: Long run: 9.5m @ 9:55min/m, avg hr 138bpm, max 153bpm. Loved this one, felt really strong and gained a VO2 Max pt again.
Friday: 5.4m @ 10:18min/m, avg hr 144bpm, a slog, just didn't feel easy but slowing it down just didn't seem to help, just one of those annoying runs that leave me feeling frustrated and questioning my fitness, such a turnaround from yesterday's run. Lost yesterday's VO2 pt again, no surprise there :rolleyes:
Saturday: 3.2m @ 10:37min/m, avg hr 141bpm. Away for the weekend and did this with a friend, chatting along but was a bit soon after lunch and didn't feel as effortless as it should at this pace which was reflected in the HR.
Sunday: REST
Total: 37.5m
I'm reasonably happy with the last 4 weeks building a bit of mileage and throwing in sessions again. Long runs have been conservative as i'm trying to build the various elements gradually but i hope to increase these over the next 4 weeks. Mojo is on the up thankfully, having the odd run that feels like magic is helping with this
Super results from Raheny. Reading the reports is definitely giving me a hankering to race
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I didn't realise i'd let this go as long
Jan 27th-Feb 2nd, 37.6 miles, 2 sessions + 10m long run.
Feb 3rd-Feb 9th, 32.4 miles, 2 sessions + 9.5m long run.
Feb 10th-16th, 32.8 miles, 2 sessions + 11m long run.
Feb 17th-23rd, 30.7 miles, 2 sessions + 12m long run.
Feb 24th-March 1st, 0 miles, 1 physio session, 3 cross training sessions later in the week (2 x elliptical, 1 x spinning)
Very sore right knee related to a hamstring problem. Had possibly been ignoring a tight hammer for a while
March 2nd - 8th, 18.6 miles, 1 physio session, 1 cross training session.
Pain free but still a bit of residual hamstring tightness. Had a 10k race on the Saturday, went along with no plan, on the line i decided to head off at 50 min pace but probably was more like 49 min pace. I felt good til about 8k when i felt the hammer tightening a bit, pulled back the effort slightly and finished in 49:40. A 16s pb but honestly neither here nor there really :cool:
March 9th-15th, 23.9 miles, 2 cross training sessions.
Trying to build back up but still have some tightness in the hammer. Doing a lot more stretching and strengthening exercises. In light of recent events running seems a bit trivial and more about keeping sane in these strange times than training for races.
Stay safe everyone.0 -
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Nearly another month gone by again.
Trying to build...
March 16-22nd
5 Runs.
2 Easy.
2 Sessions - 1 LT intervals & 1 gentle progression run
1 Long run - 9.5 miles.
Total - 30 miles.
March 23-29th (start of lock down)
5 Runs.
3 Easy.
2 Sessions - LT & LT intervals.
Total - 31 miles.
March 30-April 5th
6 Runs.
3 Easy (or very easy).
1 Session - LT + CV intervals combined
1 Easy with strides.
1 Long Run - 9m
Total - 32.5 miles.
April 6th-12th
6 Runs.
3 Easy.
1 Sessions - LT intervals
1 Long Run Session - 10m with 5k Tempo
1 Easy with an attempt at a HR Max test (more on this below)
Total - 35 miles.
So most of my runs recently (past 12 months or so) have been done by HR or at least with a very close eye on HR. I did an LT test in February last year and have used the results of that test to base my zones on. However recently i feel like i'm stretching on my LTHR runs. I've been blaming the wind and other environmental factors but last week i did a mini max HR test just to see if much had changed. The limiting factor of course is I've never known my max HR. I've seen 190s during races but i've never worn my HRM strap racing so i discounted those readings but i expected it to be in the low 180s. However, the highest i hit on my home made test was 175 which gives me an LT range significantly lower than that which i've been working off from my LT test last year. It seems maybe i've lost fitness over the past year
Considering the doubts I have around my zones i think i'm going to park HR stuff for a while and go back to training by pace. I'm no where near my 5k PB shape so for now i'll use an arbitrary race time to get paces. I'm starting the FRR base plan. The first 3-4 weeks of the base plan is all aerobic runs, i'll probably add a set of strides a week for each of these early weeks just to get the legs turning over a bit quicker once a week. After the initial few weeks i'll stick more closely to the plan (famous last words perhaps 
) I'm excited to be back on a plan.
I haven't had as much time to keep up with Boards lately, it seems juggling work with childcare is more demanding than juggling work with my online habits :pac: but I hope everyone is surviving lock down ok. Some of the running going on on Strava is very impressive, i'm in awe of all the running streaks!0 -
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Going to try to post more regular updates... famous last words perhaps.
The past 2 weeks were Weeks 2 & 3 from the base plan. Both weeks were the same on the plan but slightly different in execution due to the 5k TT.
Apr 13-19th
Mon: 6m @ 10:29min/m
Tue: 3.3m @ 9:42min/m
Wed: 5m @ 9:55min/m + 6 * 100m strides
Thurs: Rest
Friday: 6.2m @ 10:00min/m
Saturday: 10.3m, avg pace 9:44min/m, 6m @ 9:50min/m, 3m @ 9:20min/m, 1m 9:50min/m
Sunday: 4.5m @ 9:46min/m
Total: 37m
April 20th-26th
Mon: 6.26m @ 9:48min/m
Tues: 3.2m @ 10:03min/m
Wed: 5.3m : 9:54min/m inc 6 * 100m strides (4 on an incline).
Thurs: Rest
Fri: 5.1m @ 10:11min/m
Sat: 10m incl 5k TT
5k TT @ 7:22min/m
Sun: Rest
Total: 30m
5k TT
I genuinely had no idea what to expect here. Ive no specific 5k pace work done recently or anything to give me any indication of form - sessions since Christmas have been LT or basic strides. PB is 22:42 from June 2019 but my most recent park run is 24:05 so i set myself a goal somewhere in between of 23:30. I struggled with a course choice and in the end i went point to point. I have access to a 2.3m loop but 1/2m is along the main road with no hard shoulder. My route was kind on the elevation front, roughly the first 1.5m being net downhill, then 1m of a drag followed by a fast finish. Overall it was net downhill - so i felt i cheated a bit but who goes looking for a hard course to do a 5k TT on, right
and honestly my choices are so few at the minute, half the roads im confined to lately are bog roads I had to cross the main road once but i planned to be out early so hoped that wouldn't be an issue and i was right. Of course i started too fast, looking down in the first 500m to see 6:xx on the watch caused a mild panic but i pulled it back and in the end finished with splits of 7:15, 7:27, 7:28, 6:51 (.11) for a 22:55 finish. I was genuinely surprised and pleased to see 22 on the watch when i stopped it - i may not be speedy but not too bad for an auld wan I was hanging at the end but feel this is due to lack of 5k practice, i think my body may have gone into a level of shock at what was being asked of it completely out of the blue like that :eek: I think if i repeated it this week i could knock a few seconds off that and it gives me some confidence that my PB is beatable at some stage Anyhow, really enjoyed it and very grateful to B for organising. I was pretty pleased with the updated information regarding Age-grading also - thanks to Murph_D for that - some benefits to being heading over the hill :pac:
Thanks for reading 0 -
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ariana` wrote:I was pretty pleased with the updated information regarding Age-grading also - thanks to Murph_D for that - some benefits to being heading over the hill
This had the opposite effect on me I should really be doing better for my age :-/ 0 -
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skyblue46 wrote:Unfortunately there are lots of better auld lads In all seriousness though, while the age grading isn't perfect it does take into account age and gender differences....
Yeah I know. Great run from you regardless! And I know I can and will run quicker... eventually 0 -
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Swashbuckler wrote: »Was good to see you back "racing" again. Well done on a great run
Thanks P. I really enjoyed it. I do love a good "race day" :PThis had the opposite effect on me I should really be doing better for my age :-/
Ah you took a good chunk off your PB (even if it's not official) so i wouldn't be too hard on yourself. It must have been such a buzz to dip under 22 mins, that is definitely a goal of mineUnfortunately there are lots of better auld lads In all seriousness though, while the age grading isn't perfect it does take into account age and gender differences....
Yeah it's nice to have some way to level the playing field a little - it certainly gave me a wee lift.Also, sorry for hijacking E! Super run from you, really backs up the argument of easy miles building a good foundation. You're in a nice place to build on from now.
Thanks. No problem, this log is so neglected it's happy with any attention it getsGreat running on Saturday! So close to your PB so no question that that's beatable as you say. Did the TT give you anything useful in terms of what you were wondering about your max HR?
Yeah, it has dropped dramatically in the past year! It was similar enough to the mini max test i did a few weeks back. I read somewhere you can add on 2bpm for a TT but i'm not sure how reliable the source was, either way i'm somewhere mid-high 170s (176-178). For now i'm training off pace, i'll use the 5k TT time for that but habit will have me keeping a close eye on HR as well I'm sure.0 -
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Mr. Guappa wrote: »Nicely done on Saturday E - that PB will fall before too long. You seem to be building nicely, and consistently, over the last while - great to see.
Thanks A. Very gracious in the circumstances - i hope there is some improvement for youWell done again E, great running keep up the great work
Cheers N 0 -
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It's more likely the difference between the watches. Max HR drops about a beat or two a year if I remember correctly. It's not a dramatic drop year on year.
Have to agree with this. I find mine reads lower on the 245 than it did with the 235 - that applies to RHR also.
I recorded the following max readings at the end of races from June-Oct 2019: 183, 190, 183, 180, 184. So now it seems I can't get above 176. The caveat is that I've never worn the chest strap in races, those readings were all from the 245 so i can possibly/probably discount those readings as unreliable. I expect my actual max right now is somewhere in the range 176-178, possibly up to 180 at a stretch. When i get to race again i'll wear the chest strap to get confirmation. In the meantime I have enough solid information to train with, i'm not training specifically by HR anyhow i just find it an interesting metric 0 -
Have to agree with this. I find mine reads lower on the 245 than it did with the 235 - that applies to RHR also.
I recorded the following max readings at the end of races from June-Oct 2019: 183, 190, 183, 180, 184. So now it seems I can't get above 176. The caveat is that I've never worn the chest strap in races, those readings were all from the 245 so i can possibly/probably discount those readings as unreliable. I expect my actual max right now is somewhere in the range 176-178, possibly up to 180 at a stretch. When i get to race again i'll wear the chest strap to get confirmation. In the meantime I have enough solid information to train with, i'm not training specifically by HR anyhow i just find it an interesting metric
My max on the 235 was 201 and now the on 245 the highest I’ve registered is 169! I had the max set to 184 based on formula from Stacey sims as I knew 201 wasn’t correct as the Vo2 max stuff was way out . So now on the new watch 184 is OTT , I was going to change to 176 based on age formula ( afraid of what it will tell are my predictions at 169) . It does seem like a huge drop .
On the old watch I based easy runs on heart rate under 140 now I’m going with 130-135 . I do need to get a strap - if for nothing else than to figure out the max and give me some formulas to mess with .0 -
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Base Week 4
Monday:
7m GA @ 10:08min/m
Tues:
3m GA @ 10:07min/m
Wed:
6m inc. 8 * 100m Strides
Thurs:
REST
Fri:
7m GA @ 10:25min/m
Felt very meh for this
Sat:
10m Endurance, avg pace 9:40min/m (last 3 miles were 9:20 ish)
Sun:
REST
33.8m total. Uneventful week. Stuck very closely to the plan. Started 30 days of yoga on Friday (May 1st).
Base Week 5
Mon:
9m GA (realised afterward it was supposed to be 8m) @ 10:12min/m
Tues:
Supposed to be 3m GA but very busy in work/life and ended up not running
Wed:
Plan said 7m including 18min Tempo. Again work/life just got in the way and i was rushing back for a work thing.
Actual: 6.3m incl Tempo.
18min Tempo @ 7:55min/m.
Thurs:
Supposed to be REST but to make up for missing Tuesday's 3m GA, i did
3.75m recovery @ 10:46min/m
Fri:
Supposed to be 7m GA but with work stress still high i cut this short again. I found myself thinking about previous posts from P/Swashbuckler/Sweatlicker (not sure what name he goes by these days) about balancing the stressors in your life, in the past i'd have tried to push through but I'm not sorry i cut a couple of corners this week.
4.6m @ 10:01min/m
Sat:
11.5m Endurance @ 9:30min/m
I got up early to watch the sun rise. Loved this run and it really made up for the previous few days which were all a bit stressy and not so enjoyable. Nice bonus to be home before anyone else in the house got up
Sun:
Contemplated chasing some of the lost miles from during the week but did a big family walk instead. (*big for my 4 year old anyhow)
35m total. Glad to see the back of that week. Really enjoyed the yoga aspect and didn't find it added stress to the day to fit it in thankfully. And in the end i was only 1 m short of the planned mileage for the week on the plan, not too shabby. I'm quite happy to build slowly, no races, no pressure, no rush 0 -
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