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What I log about when I log about running
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Tuesday, 12 February, 1 hr very easy@7:51/pm 144avg HR
Wednesday, 13 February, 20 minutes very easy@7:17/pm 139avg HR
Thursday, 14 February, 1 hr very easy@7:43/pm 142avg HR
Friday, 15 February, session: 4, 3, 2,1 Threshold, CV, AP, VO2 w/equal recoveries
Saturday, 16 February, 1.45 easy@7.18/km
An easy, no-pressure week of running. I ran when I felt like it. I did the session on the treadmill as I was under time pressure, so no point in recording the splits. I re-calculated appropriate HR levels and happy that the paces and effort are matching up.
Lol - I just realised I was super speedy last week. I'd be doing well to run one mile at 7:17. Obviously, the above paces should be /km and not /m (in case there was any doubt!)
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Tuesday, 12 February, 1 hr very easy@7:51/pm 144avg HR
Wednesday, 13 February, 20 minutes very easy@7:17/pm 139avg HR
Thursday, 14 February, 1 hr very easy@7:43/pm 142avg HR
Friday, 15 February, session: 4, 3, 2,1 Threshold, CV, AP, VO2 w/equal recoveries
Saturday, 16 February, 1.45 easy@7.18/km
An easy, no-pressure week of running. I ran when I felt like it. I did the session on the treadmill as I was under time pressure, so no point in recording the splits. I re-calculated appropriate HR levels and happy that the paces and effort are matching up.
Hi E. You mind if i ask what mean by the line in bold above, recalculate the appropriate HR levels - do you do a Max HR test or how do you base the HR levels?
I hope you're feeling better after this week, i like the idea of a no pressure week of running and running for the love of it - it's just a hobby after all and important we all remind ourselves why we do it occasionally
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Hi E. You mind if i ask what mean by the line in bold above, recalculate the appropriate HR levels - do you do a Max HR test or how do you base the HR levels?
I hope you're feeling better after this week, i like the idea of a no pressure week of running and running for the love of it - it's just a hobby after all and important we all remind ourselves why we do it occasionally
Sure, I always have a firm eye on HR because I'm not very honest with myself otherwise. I've been known to chat during tempo runs, so that's not a useful test for me, either.
I used to do most of my training by HR using the Pfitzinger ranges and I still use them even where I'm doing pace-based plans. But I recently hit a new max HR and have hit it more than once since, so it's not an anomaly. I went from 190 to 196, so, after a discussion on how difficult we were finding it to stay in the very easy range, out of interest, I looked up the percentages again. I'd been thinking recovery should be less than 148 and that turned out to be bang on. It's helped me be more disciplined in hitting the very easy paces even if the results are woefully slow runs
As an aside, Jack Daniels suggest a HR of less than 127! I would literally have to walk :rolleyes:0 -
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As an aside, Jack Daniels suggest a HR of less than 127! I would literally have to walk :rolleyes:
Not a hope for me either. I'm always envious of people who can maintain really low hearts while running, mine's always high!
I think it's an excellent way to train ariana, at least for a period of time. You learn a massive amount about how your body responds and what effort you're really putting in. I also suspect it's particularly useful for women, since I find HR/actual effort varies significantly throughout the month and you wouldn't necessarily notice or know why otherwise, but it helps you hit the right effort if not the same pace. I also think you can probably do it well enough by working off a max HR reading from a 5k race or similar.Thanks Huzzah. I ask because i'm finding myself increasingly interested in my HR readings recently. In the absence of anything else to measure progress by it's reassuring to track the drop in my HR drop on like-for-like runs.
Ideally I'd like to my HR zones prescribed through LT testing done in a lab scenario though if i was to go down the route of committing to training by HR, which i'm seriously considering. It's seems obvious that in the absence of having the confidence & experience to run by one's own perceived effort, surely HR has to be more reliable as an indication of effort than pace alone derived from a text book with no account for environmental factors :cool:0 -
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Not a hope for me either. I'm always envious of people who can maintain really low hearts while running, mine's always high!
I think it's an excellent way to train ariana, at least for a period of time. You learn a massive amount about how your body responds and what effort you're really putting in. I also suspect it's particularly useful for women, since I find HR/actual effort varies significantly throughout the month and you wouldn't necessarily notice or know why otherwise, but it helps you hit the right effort if not the same pace. I also think you can probably do it well enough by working off a max HR reading from a 5k race or similar.
You're probably right eyrie, i guess i'll just have to race a 5k or Parkrun so :pac:I think Murph_D had his LT tested. It sounds wicked hard, though, so I've been too afraid to get it done.
Yeah, I think it's just a really good sense check. Like, I'm way slower now and it would be easy to suggest that the paces prescribed are incorrect but the HR just confirms to me that the paces are actually spot on. I'm just running slower for the same HR for whatever reason but running quicker isn't going to fix it.
Also, am I the only one who finds that moderate paced runs nearly always feel "easier" than super easy runs? I'm convinced it's because I pick my feet up more and there's a bit more of a rush from the tougher effort, so I feel great whereas on the easier runs, sometimes they're a bit of a trudge. I think it would be easy to convince myself that these are "easy" when they take a bigger toll on the body.
Yeah i'd say sometimes my legs feel a bit lethargic for want of a better word at very easy pace.0 -
Amen to this! I think with the moderate ones you can get into a nice rhythm with and it flows, and feels a bit more natural maybe? Whereas easy pace often doesn't give you that momentum. I *heart* moderate runsAlso, am I the only one who finds that moderate paced runs nearly always feel "easier" than super easy runs? I'm convinced it's because I pick my feet up more and there's a bit more of a rush from the tougher effort, so I feel great whereas on the easier runs, sometimes they're a bit of a trudge. I think it would be easy to convince myself that these are "easy" when they take a bigger toll on the body.
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Monday, 11 March No recall of why there was no run today. Bad start to the week.
Tuesday, 12 March, 1 hour very easy@7:14/km HR 138avg Left work too late to make the club session. Some group chat about the weather meant I took to the treadmill. Always feel like a drunk when I get off the tready after an hour.
Wednesday, 13 March 1, 2, 3, 2,1 at CV w/equal recoveries I’d a look at the runfastcoach calculator and noticed that the 5k time predicted off my Raheny time was at the fast end of CV, so I decided to try a session at that pace. I ran along the coast to Blackrock, so the wind was at my back the entire way. Had to stop mid 2 minute interval at the Merrion Gates and the longest interval still wasn’t as comfortable as I would’ve liked. Aim was 5:22/km. Actual: 5:15; 5:17; 5:18; 5:11; and 5:24.
Friday, 15 March, 45 very easy@7:36/km HR124(137) HR is a beauty. Another Friday, another treadmill run.
Sunday, 17 March, 20 minutes very easy@7:36 If I’d my time back again, I’d have done 45 minutes or so on the Saturday and maybe rested today. HR was skewed by the copious amounts of tea I drank before the off and possibly by the cost of houses in Wexford at the minute.
Monday, 18 March. MSB5k Race Splits: 5:22; 5:20; 5:24; 5:32; 5:24; 5:32
; and 5:24 (5:24/km) HR: 176(184) An interesting race and one I’ve wanted to do for a while. I didn’t, however, want to do it when it came down to it. Standard for me before a race. Had to keep my mouth shut as D wasn’t able to race and had instead decided to walk it. Applegirl and Juke were also on my mind.
Start - 2k
I started too far back and started my watch too early. I now know enough people at races to figure out where I should be, but I don’t like to push forward. It didn’t take too long to work my way to an appropriate spot once we started running but I was already thinking of just stopping and waiting for D. When the first kilometre clicked in at 5:22, and my A goal, I decided to keep going. My breathing was already a bit ragged but I reasoned that that’s probably how it should be. Turned onto Leeson Street and the wind was to our backs. I found it hard to not run too quickly here. I appreciate in a 5k, you’re just supposed to run flat out but I didn’t want to run into difficulties later on given my last race. A mild stitch had started. I don’t have much of a memory but I thought that the course felt more downhill than anything and I worried that this would mean a tough latter half.
2k - 4k
I was really feeling the effort when we turned onto Wilton Place and just willed myself to get to the third kilometre. As is usual, there was no clock watching from this point on and I merely glanced at it when each kilometre buzzed. We turned onto Leeson Street and the wind and nausea hit at much the same time. This was my slowest kilometre and I was really struggling. I remember seeing 5:45 avg and I did up the pace, hoping I wouldn’t regret it later. It was around here that I swore off racing for life. I was happy to do DCM, like, I'd paid for that, but that would be the last one.
5k
All I remember about the 5th kilometre is nausea. I passed a woman, who was much shorter than me, and she decided to come with me. She sat in to my right and the top of her head reached my shoulder. All I could think about was how horrible it would be for her if I did puke on her :P She soon dropped off and I turned onto the finishing stretch. I picked it up a bit here but was battling nausea. I fell over the line and stopped my watch to a disappointing 27:33. I knew i’d started my watch late but not by a huge margin. Both my calfs threatened to cramp - a sensation I haven't had since completing my first half. To my addled brain, my splits should’ve added up to closer to the 27 mark, but of course, splits in a city centre run are never going to be accurate. Chip time was 27:26. I did want a sub27 but I missed some valuable training, so I can’t complain. I mean I will complain but I shouldn't.
Sorry not to have seen people at the end. I finished way behind most of you, so you were probably long gone. I also ran back to keep D company as he finished his race to a celebratory handshake from the Lord Mayor himself, no less.
In hindsight, it’s funny talking about goals. Really, all you can do in a 5k after a certain point is keep moving forward. A goal, I suppose, is good to keep a small bit of smácht in the early stages and to try and keep momentum in the middle stages, but I really ran mostly to effort yesterday. What is interesting to me is that I was nowhere near my max at any point, so why the nausea? I agree with previous suggestions made by ariana` and ReeRee that I need more 5k practice and endurance, 'll always need a bit more of that.
So that was the A goal that got demoted to just another race after some lacklustre training on my part. I was going to sneak off and do the K-Club 10k as my goal race without telling anybody, but I’m not actually sure I can be bothered. No idea what to do next now that I’ve finished my version of the Grads plan. I’ll just keep runmuting/clubbing/long running till I decide.0 -
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I didn’t, however, want to do it when it came down to it. Standard for me before a race. Had to keep my mouth shut as D wasn’t able to race and had instead decided to walk it. Applegirl and Juke were also on my mind.
Goway outta that....my silly calf is loving the gym right now :P
2k - 4k
I was really feeling the effort when we turned onto Wilton Place and just willed myself to get to the third kilometre. As is usual, there was no clock watching from this point on and I merely glanced at it when each kilometre buzzed. We turned onto Leeson Street and the wind and nausea hit at much the same time. This was my slowest kilometre and I was really struggling. I remember seeing 5:45 avg and I did up the pace, hoping I wouldn’t regret it later. It was around here that I swore off racing for life. I was happy to do DCM, like, I'd paid for that, but that would be the last one. Tough day. Well done for sticking through. The whole nausea thing has me questioning things too. I'm noticing it mentioned in more and more race reports recently, when I never did before. Perhaps only because it's on my mind.
You love racing though - maybe it's just the 5k distance you don't like or doesn't suit you?0 -
Well done on keeping at it! You didn't give in, despite the stitch, nausea and winds. It's not easy to keep the chin up in those circumstances. Also hard when you're feeling like you're not where you used to be.
Regarding the nausea, I'm lucky that I don't tend to get that mid-race (DCM aside), but could it be something to do with the sustained effort? In sessions, you get that recovery after a rep, which might be keeping some nausea at bay for you? I assume you didn't do anything odd pre-race foodwise?
Would you consider the K-Club 10k for practice even?
Nope. Plain old porridge. Now, having seen the stats, I just feel like I did give up, even though at the time I thought I was DYING.
I kind of thought K-Club was further away. It always seems like a decent drive. Still think a parkrun might do the same job. Tough day. Well done for sticking through. The whole nausea thing has me questioning things too. I'm noticing it mentioned in more and more race reports recently, when I never did before. Perhaps only because it's on my mind.
You love racing though - maybe it's just the 5k distance you don't like or doesn't suit you?
I used to quite like 5ks. Sure they hurt but they were over and done with in approximately 27 minutes or less 0 -
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Huzzah, i was very disappointed to see you didn't get sub 27 but you did put in a great effort, your splits were so even and your work rate was enviable. I didn't think you missed a significant amount of training, in fact I'm quite envious your work ethic in relation to running. There's a great bunch of ladies around here in this past year whom i have to say i can only aspire to on the training front and you're definitely firmly placed in that collective.
You've been very unlucky with nausea in races Do you ever experience it doing sessions? I get dry retching occasionally in races, i put it down to the sustained effort but i've no idea why it happens sometimes and not every time.You did great to plough on despite how you were feeling. 0 -
Yeah I guess a parkrun would alright. Let me know if you ever want company
It is pacer Saturday in St Anne's?
Sorry yesterday didn't go as well as hoped.
What breakfast or food did you have in the morning? Does your routine maybe need to be looked at? Maybe too little or too much of food or liquids.0 -
Yeah I guess a parkrun would alright. Let me know if you ever want company
Oh, always!Huzzah, i was very disappointed to see you didn't get sub 27 but you did put in a great effort, your splits were so even and your work rate was enviable. I didn't think you missed a significant amount of training, in fact I'm quite envious your work ethic in relation to running. There's a great bunch of ladies around here in this past year whom i have to say i can only aspire to on the training front and you're definitely firmly placed in that collective.
You've been very unlucky with nausea in races Do you ever experience it doing sessions? I get dry retching occasionally in races, i put it down to the sustained effort but i've no idea why it happens sometimes and not every time.You did great to plough on despite how you were feeling.
I think training has been a mixed bag. I tapered a bit too much before Raheny and Enniscorthy and missed a week entirely. Then, there's also being hard on myself and feeling like I'm failing when I only run for an hour instead of completing the full runmute. I really think your work rate equals anyone's on here to be honest but perhaps we hold being hard on ourselves in common.
On the nausea, I don't think I'd push myself hard enough in training to experience it. It does seem to be getting worse and I think it's going hand in hand with a significant loss in fitness.
It's grand - all I can do is get fitter. I'll have to reverse the trend at some stage.
I also still PBd by a nice amount in Raheny
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