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Sunrise Running
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BP 10K Plan Week 0
Sat Mar 13
15.23k @4:58 | HRR 61-72%
Got this done first thing. The first km felt awful. Sleepy, aches, plodding and running west towards dark clouds. The wind was a breeze compared to mid week and keeping the watch covered I ran on feel, easy as I felt. I became distracted by everything, the swans waking up, dogs walking their owners, delivery trucks unloading stock...and the black clouds closing in. I expected another soaking. However, half way through I turned to run back home east with a clear sky and the sun rising. Its been a while since I saw one and the run stared to feel pleasant. The clouds soon closed in but I returned home for breakfast feeling energised and dry for the first run this week
Sun Mar 14
22.59k @4:51 | HRR 64-76%
What would we do without Johnny Sexton's steely composure?! He sure gave Gatland something to think about today. I finally got out after a late breakfast in bed for Mrs Shotgun and a stack of blueberry and banana american pancakes with the kids. Leaving time for those to settle I squeezed the long run in before the match. Beforehand the kids headed out to keep Mum company on day 1 of her Garmin Coach 5k plan Same as yesterday, ran easy on feel, only longer. I kept this vanilla to give me a chance to start the 10k plan reasonably fresh tomorrow. Took in a good portion of the city I don't often run too so it was fun. It was quite blustery in parts but I simply kept relaxed enjoying a refreshed easy running playlist Its my third week in a row finishing with a long run and another 100km week.
The plan is low volume. Just 50km week 1 progressing to 70km week 7 over 5-6 runs. It seems a bit at odds with a sub40 plan but I'll bolster it with easy volume. The work portion, although simple enough, will be at new paces for me. As such I'm prepared to take rest days or reduce volume any given week. The one aspect I'll take most seriously is recovery.
Total for the week: 102.2km in 8hrs 24 & Zero S&C 
2021
580/2,600 miles (934/4,200 km)
1,328/10k press ups | 470/2k pull ups
71/73 days active | 66 Run | 6 Row | 19 S&C | 8 Yoga/Pilates0 -
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BP 10K Plan Week 1
Mon Mar 15
10.00k @5:01 with 5x15s strides & 27 mins pilates core burn
Simple easy 10k so I figured I'd have a go at the March Challenge. It was only 1 second drops so I just ran as steady as I could. As each lap came in I either pushed a little or backed off a little. I knew I missed the first narrowly but got a few in a row and into a zone, until I ran into a lamp post
I had turned a sharp corner and saw a couple in front of me out of the corner of my eye as the lap approached. Ducked out of their way only to run into a light post! Utterly mortified and only pride injured, I kept running. Thankfully it was dark.
Miraculously that lap was 1 sec faster, just about! The plan had strides at the end of the run and I considered stopping at 10k and doing them separately. I was on a roll until km 8 spoiled it. Still negative but missed the 1 second. I had 5/9 splits in the bag so I finished the last km with the strides. It felt great to look up straight and get up on the toes after staring at the watch so much.
March Challenge Splits over 10.00km
-2, -1, -1, -1, -1, -1, -3, -2, -53
Tue Mar 16
15.46k with 6x 3min intervals off 2min walk/jog | Reps HRR 86-91% & 27 mins yoga with Adrienne "Breathe" Day 9
First workout of the plan and what a gorgeous sunny day for it I did a couple of strides en route to the workout and systems checked out. A little noise from the right hip flexor that eased itself out. Simple workout on paper but the paces were a step faster (5-10 secs). I expected to push into the redzone. I had a breeze either at the start or end of each rep. It was harder at the end, wheezing for the lap to end. Overall I found it pretty tough but sort of enjoyed getting stuck into it. I touched the redzone on each rep but it was 18 solid higher threshold minutes banked. Good start to the plan. Already looking forward to the next workout and running super easy tomorrow
6x 3 minutes off 2 minutes jog
Target range 3:31-3:37
dist|time|pace|in range
0.85k|3:00|3:33|Yes
0.85k|3:00|3:32|Yes
0.84k|3:00|3:33|Yes
0.84k|3:00|3:33|Yes
0.83k|3:00|3:36|Yes
0.83k|3:00|3:35|Yes
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Swashbuckler wrote: »1. It was dark.
2. I'm blind.
3. I literally ran past my wife's sister last week without even knowing it.
4. Haven't teamed up yet (we will once restrictions/paranoia in the Swashbuckler household eases)
1. It was dark and I wasn't wearing a cap or bandana, A Mrs Shotgun dumb and dumber special style bowl haircut not my usual hairstyle:cool:
2. He had flashing lights around both biceps which distracted me from noticing either his face or that he was wearing tights on a balmy evening
3. March Challenge, I was still dizzy from running into a pole staring at my watch on that lap :rolleyes:
4. We shouted an acknowledgement at each other running opposite directions, but we will team up for sure. I'll run by his house when 5k lifts cause I know where it is now from Strava 0 -
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How'd the trial go?
I did 2 days last week on easy run days and it was fine. Nutrition 8am-4pm and fast. I chose that window as I think breakfast is important, I never skip it and its a family meal. The evening snacks were my problem. As I was checking macros I made sure I ate as usual but kept protein and fats up. I was hungry in the evening. Just had a green tea. Small kcal deficit. Slept fine and really enjoyed breakfast. It was tough to hold off while the kids had theirs but I just busied myself with getting things ready. Had my usual 500-700 kcal breakfast then after the school run.
Dieting doesn't work and I testing both carb cycling and keto. Couldn't adapt to either. Just having to work around family meals and it was boring. I'm a foody, love to cook and I just didn't enjoy either. I'll carb cyling on a race taper week but thats it. The intermittent fasting is different and seems to suit. I'm off chocolate and crap the last 4 weeks but if we bake at home then thats good. Easter Sunday will be a 4k kcals day but I'll try to keep the habit of 2 days at 16:8.
On the running. I have never had an problem running before breakfast. I can run up to 2 hours without a gel first thing. However I did 75 mins after the 4pm window yesterday and while I was fueled for it, I was hungry this morning. Overall I think it suits. I'll do 2-3 days and enjoy evening meals at the weekend. After Easter I'll keep it to 100-200 kcals max in the evening and then enjoy the days when I switch off
In terms of weight I am at a fighting 78.0 on the scale this morning. Down from 81 at the start of March. I'm curious to see if I can hit an all time low of 76.0.0 -
BP 10K Plan Week 1
St Patricks Day
Yoga with Adrienne "Breath" Day 10 - 27 mins
8k @5:30
Easy laps inside the Mary I track after a couple of hours soccer with my Bro and all the kids. They joined me in parts for some laps which was fun Steak and cake later. Lovely day was had. It felt like a Sunday.
Thu 18 Mar
Row 20 mins - 5,017m @1:59.9
Calisthenics 34 mins
15.16k @4:54 | HRR 63-71%
The plan called for an easy run and some cross training. The row was more than a warm up. Specific fitness. I was rowing fit last summer and sort of running fit now, thankfully The Cals was a class with 3x 1min on/off of each movement.
Side lunges
some dance sort of thing
Burpees
Russian twists - slow!
Dead bugs
Press ups
Supermans
The run was after 4pm and my nutrition window. I was concious to keep it relaxed. Plenty fueled for it but unusual not to eat something immediately afterwards.
Fri 19 Mar
16.01k including 20 min Tempo | HRR 82-88%
Weight 78.0kg
I had DOMS in my hips and groins from the soccer. DOMs in my core from the S&C and DOMS in my lower back from the rowing machine. Still, gorgeous sunny spring day. 5k easy to warm up and loosen out. I unboxed a new pair of Adidas SL20 this week but went with the Endorphin Speeds for this one. The target Tempo pace was 3:47-3:54. I was looking forward to this. This time last year this was my all out 5k pace, today a tempo.
The first km was not great. It took a while to settle breathing and find a rhythm with cadence. 3:50 was bang on the pace though. There was a slight breeze each lap with a cooling effect as I got stuck in. The next few splits were 3:47, 3:44, 3:47, 3:48 mid Zone 4 and I went through 5k in 18:58 :eek:. Finished the 20 minutes on target pace, feeling good. It was a solid workout, although I have plenty more work to do to hold it for 10k. I did a couple of steady kms before backing off each km home. Really lovely running weather. The Garmin moved my VO2 Max to 60 which is the first time I've ever seen that It was 59 for the sub 3 and the 5k TT. That the "work" done for this week. The weekend will be easy running.
2021
621/2,600 miles (998/4,200 km)
1,448/10k press ups | 470/2k pull ups
75/77 days active | 71 Run | 7 Row | 20 S&C | 14 Yoga/Pilates0 -
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BP 10K Plan Week 1
Sat 20 Mar
14.37k (9.93m) @5:24 (8:41) | HRR 53-60%
Lovely calm crisp dawn. Kept this very easy with a lid on Zone 1. A little fatigue and knees still sore from the midweek soccer.
Sun 21 Mar
23.13k (14.38m) @4:34 (7:21) | HRR 67-77%
Weight 77.7kg
Fasting start at 4pm so had to get this done this afternoon. The morning was spent out in the garden, doing garden stuff. Put on the Boston 7s for this. I hadn't worn them in ages and 400k+ on them and still good. Straight away felt great. The boost still felt like boost and the legs had energy. Practically calm again. Just felt good and relaxed. Splits were coming on 4:32-4:36 so went with it. Ran around the thronged city bridges in then out the packed river bank. Lots of weaving and dodging. Turned at the 5k limit and came back through UL and the riverbank again.
The highlight was diamond gaggle of geese flying low over the living bridge in UL. The low light was the blisters I picked up from my left foot smashing into the top of the shoe. The Boston 7 was one of my favourite shoes but perhaps time to let it go. I have the Boston 8 in a half size up. I'll use them up to an hour until they are done. Maintained the steady effort throughout but there were hills and drags and a breeze coming back to town. The last 6-7k was more work but the legs kept turning over and the breathing felt relaxed. The plan had an easy LR but the "easy" range is 4:36-5:04. I was on the quicker edge and marginally overcooked. No harm running as I feel, as long as I manage recovery. Tomorrow is all about that.
Total for the week: 102.1k in 8hrs09 & 2hrs of S&C/Yoga
2021
644/2,600 miles (1,036/4,200 km)
1,778/10k press ups | 470/2k pull ups
78/80 days active | 73 Run | 7 Row | 20 S&C | 14 Yoga/Pilates0 -
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VO2Max of 60? Sub-17-min 5k can't be far off!
Garmin is generous to me - usually somewhere between 50-55. My race performances suggest 46-49 is more like it.
Those Garmin race predictors are laughable! Apparently a VO2 Max of 60 gives you a 17:01 5k... ehhhh yeah.
It was 58 at the end of January when I did the 18:41 TT. That was 27 secs shy of a lifetime best.0 -
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