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What I log about when I log about running
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Huzzah well done on toughing it out, running in the wind takes more out of you esp when you running at race pace and it will slow you down and increase the effort on your body. you did very well considering how you were feeling and that wind! I was out on my bike on Monday and it was scary at times the gusts were very strong
On feeling sick I have felt that as well sometimes at the end of a race when I am going all out! but it fades quickly or once or twice when I finish. after my Half I felt sick but I think that was dehydration once I got plenty of water into me and had something to eat I felt great.
You probably do already but make sure you have eaten well before race start, I think the recommendation is 90 minutes if you always have porridge may be trying toast and a banana with peanut butter see if a change will help at all
It could be as you think though running hard because that can cause it as well. hopefully, it sorts itself out and you can concentrate on running
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Do you know your max HR? Because it looks to me like your effort was high, sustained and kept increasing progressively throughout. So unless you think it should have been significantly higher throughout the graph looks spot on to me?
I was going to say the same as this but i understand you feel it was significantly lower overall than it should have been. How does it compare to your last 5k effort or to Raheny 5m where you got a PB i think?Yep - 196. Just basing it on the zones given by Strava, that may or may not be hokey. My effort was nearly all in the LT zone. You all spent a significant portion of the race in the anaerobic zone.
I did an LT test recently and gotten a fairly comprehensive report with my various HR zones. Out of interest to see how they compare to what Strava would define for me i subscribed to the 1 month free trial they've been pushing on me. Strava gave me an LT HR zone which tops out 10 bpm higher than my LT HR zone defined by the blood test. Now, it's only a sample of 1 which really isn't much of a study at all but i'm willing to guess that you spent a lot more of that race above your LT HR zone than you give yourself credit for.I didn't get near my max on Monday, so I was wondering why I felt so pukey. Anyway, it was kind of an off-the-cuff remark as I still think the nausea was just down to lack of fitness.
I think you're being very hard on yourself but i get where you are coming from completely. But let's reframe things a little bit! So perhaps you have lost a little bit of fitness which means that your HR zones/max HR are a bit lower than they previously were, so this means that you were working harder than the stats give you credit for and than you give you credit for because you were working closer to your max HR or at least above your LT HR zone based on your slightly lowered fitness levels! The overall take-home message is that if look at like that the effort was even greater and the result is more impressive off lowered (slightly
) fitness levels!
Maybe that makes no sense but in my weird brain it is logical and gives you a lot to work from. Roll on the next 5k:D 0 -
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I'm semi mortified now
I appreciate everyone taking the time. It's grand. I know that I need to run a lot more than I have been lately. I'll get back into a groove and get some consistent training done. Gonna enjoy being off plan this week, though! 0 -
I'm semi mortified now I appreciate everyone taking the time. It's grand. I know that I need to run a lot more than I have been lately. I'll get back into a groove and get some consistent training done. Gonna enjoy being off plan this week, though!
Haha...I was starting to feel for you alright. The amount of analysis you got is normally reserved for AMK!0 -
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OOnegative wrote:That’s why we have logs, to whinge to fellow runners, as “normal†people just don’t understand us!!
Exactly! And it's nice to know others have whingey days too, solidarity in numbers
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Ahem, *slinks in*
Things will, hopefully,* be more settled now April is over, so I thought I'd get back to logging, even if it is boring base miles
Monday, 6 May
Plan: 8k@easy pace Actual: 8k@7:18min/km HR: 143(164) Back a day from the US and expected to feel jet lagged and awful but felt surprisingly good.
Tuesday, 7 May
Plan: 10k@easy pace Actual: 10k@7:01min/km First day back at work and first runmute and first run in a while with a bit of elevation. Watch died after a mile so used Strava. Didn’t keep an eye on pace/effort and it was far too fast and not very comfortable as a result.
Wednesday, 8 May
Plan: 10k Actual: 10k@7:27min/km HR: 155(173) First runmute in a while with a backpack and, combined with yesterday’s too quick run, I felt this one! Probably carrying some extra weight myself as well.
Thursday, 9 May
Plan: 8k Actual: 8k@7:20min/km HR: 144(152) Kept it to the flat and kept the effort in the recovery zone. Can’t really remember much else.
Saturday, 11 May
Plan: 12k@easy Actual: 12k@7:09min/km HR: 144(162) Kept it easy for the first half and more LR pace for the second. All flat and felt great. Really enjoyable.
Sunday, 12 May
Plan: 8k easy Actual: 8k@7:29min/km HR: 141(161) I was determined to keep this as a super-easy recovery. It felt very slow at the beginning but I enjoyed it once I tuned into pace.
Congrats to all racing over the weekend. Looking forward to the reports.
*hope I haven't jinxed myself.0 -
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Plan: 10k@easy Actual: 10k@7:26/km HR: 139(150)
Running has been a bit of a stressor rather than a form of stress relief for a while now, so I was delighted when the only thing I wanted to do after a stressful enough day was head out for a run. It had the desired effect and I felt all the better for it.
You have holidays soon, right - they might be coming exactly on time and take some pressure off and give you bit of perspective 0 -
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You have holidays soon, right - they might be coming exactly on time and take some pressure off and give you bit of perspective
Good to have you back, J. Things should definitely calm down after holliesBluesquare wrote: »Listened to it last night ! Really enjoyed , I sent it to all my running buddies who deemed me crazy for years talking about the effects of your cycle on performance . Also the nutrition bit was pretty cool - I had to go and buy the book !
Let me know if it's any good. I have it on my wishlist. I agree with a lot she says but not sure how to put it into practice.0 -
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Bluesquare wrote: »Let me know if it's any good. I have it on my wishlist. I agree with a lot she says but not sure how to put it into practice.
Off the bat - my takeaways were , good eating quickly after a tough session to enable recovery (I recovery very slowly and sometimes struggle to eat at all for hours) and don’t run fasted!! There was a lot more in there so need to go back and listen again . I don’t drink sports drinks as a general rule - normally stick to zero but confused about the whole electrolyte thing now .[/QUOTE]
Oh, I meant the book
I think she said electrolyte drinks are good but not to use combination options, like drinks that are both electrolyte drinks and nutrition - same as you wouldn't use a two-in-one shampoo/conditioner? The book might clarify.0 -
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It was daunting setting off for a 2.5hour run after a day of work but it wasn't too bad in the end. We're both building our mileage nicely.
Yep this was my biggest week taper time now looking forward to Marathon training then
I also really enjoyed that podcast you shared and I could not have listened at a better time as it confirmed a few things for me. I found another one from Stacy Stims I will share it on my log.0 -
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Mr. Guappa wrote: »I do try and stick pretty rigidly to the schedule, but I adjust where necessary, and I'm always very conscious of keeping the midweek session well clear of the weekend runs.
The one area I've been thinking about recently is the day after the long run. Previously I would have often swapped a very easy hour into that day if it suited the week, but now I'm going to try stick more rigidly to 20 mins recovery or rest.I don't really stick to the days E. I work around what suits at home and while a lot of the time the weeks are routine i find sometimes i can have serveral weeks in a row where routine goes out the window such as school holidays or an accumulation of random extra extra-curricular activities such as sports matches etc.. But i just try to obey the rules of spreading out the tough runs over the week to keep the balance of hard/easy.
I seem to loosely follow the pattern of
Mon Easy
Tues Session
Wed Rest
Thurs Session
Fri Easy
Sat LR
Sun Rest/Rec
Over the Summer i've been doing some morning running so that has given me a bit of flexibility where i've done say a long run and a session 36 hours apart. This is probably not ideal but i've kept the HR on the LR relatively low.
You're almost a Hansonite with that structure, E
Thanks, folks. I've never had an issue with running the day after the LR before but it's biting a bit on this plan, so I think I should try and keep the session, LR, day off structure as much as I can.0 -
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I'd tend to stick to the days more or less as set too (or at least the order/timing - I usually move the whole thing forward a day to have Sundays off. I don't normally run at all the day after the LR. What you're saying about finding that harder on this plan than others makes sense I think, since these plans have a session the day before the LR without a rest day between, so you're bound to be more fatigued after the two I'd assume?
I've noticed this lately, and particularly the first few weeks coming back to running, that any small elevation gain resulted in a significant increase in effort. I think it's one of the things where a change in fitness is most apparent! I notice it on any days when I'm more tired than usual too.
I'm embarrassed to admit i'd forgotten this important component of the plans
I really should actually study the plan i am supposedly following :rolleyes: Thanks for indirectly pointing it out though, mental note to switch my thurs/fri around and get back into the back to back sess/lr. The problem with which i used to find last year was that there's typically only 12 hours between these runs but i suppose i need to suck it up eh 0 -
Hmm I don't know, in that case you might be better waiting the day and having 36 hours in between instead. I honestly don't know, but I wouldn't be sure that "sucking it up" is necessarily beneficial. There's an argument that being under-recovered is worse than being over recovered! But I'm no expert, someone else might have more sound advice on this frontI'm embarrassed to admit i'd forgotten this important component of the plans I really should actually study the plan i am supposedly following :rolleyes: Thanks for indirectly pointing it out though, mental note to switch my thurs/fri around and get back into the back to back sess/lr. The problem with which i used to find last year was that there's typically only 12 hours between these runs but i suppose i need to suck it up eh 0 -
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