The Heart Rate is the main factor to be keep to in each run. The pace I have stated is guesswork at the moment and it is not important. The pace should start to come down in a few weeks as the base starts to build.
20 Sunday : Maintain base
Planned : 30k @ HR 138 - 144 : Pace 5.15
Result : 30.6k @ HR 136 - 143 : Pace 5.47
Three loops each at 10.2km. The first was 5.19 pace with HR 137 - 143. The pace fell off on the next two loops but the HR remained in the range which meant the effort remained the same but the lack of training at a solid pace showed in the slowing the longer the run went.
19.6 Monday : Improve
Planned : 14k @ HR 144 - 155 : Pace 4.55
20 Sunday : Maintain base
Planned : 30k @ HR 138 - 144 : Pace 5.15
Result : 30.6k @ HR 136 - 143 : Pace 5.47
Three loops each at 10.2km. The first was 5.19 pace with HR 137 - 143. The pace fell off on the next two loops but the HR remained in the range which meant the effort remained the same but the lack of training at a solid pace showed in the slowing the longer the run went.
19.6 Monday : Improve
Planned : 14k @ HR 144 - 155 : Pace 4.55
Result : 15k @ HR 146 - 155 : Pace 5.04
Yesterday was a tough training session as I have not run in training a 30k run for probably 6 months. I have run further in marathons but not training. If I was not training Lydiard I would have had a rest day but today was short and high intensity. In fact it is called an 'Improve' session because it is the session that is designed to improve fitness and not a recovery run or maintenance of fitness.
I felt fatigued yesterday and was hoping a goods night sleep would sort that out and the throbbing in both injuries. I could not get to sleep because of the throbbing and so took a pain killer for a restful nights sleep.
I felt okay in the warm up but really thought the left tendon issue would cause me grief in the session. Thankfully that did not happen. And now a few hours later it seems better than I expected.
19.5 Tuesday : Recovery
Planned : 24k @ HR 132 - 138 : Pace 5.30
Result: 21k @ HR 131 - 137: Pace 5.32
It started off at 5.15 which felt too easy and then in the second half the pace dropped to 5.45 and it was a stuggle. I must keep he recovery runs even paced!!
19.4 Wednesday : Improve
Planned:14k @ HR 144 - 155 : Pace 4.55
Result : 9k @ 5.02 HR 141 - 153 and 7k @ 5.07 HR 141 -147
I ran with JD and the Proff and so after the first lap a chat and I continued. HR was a bit down as was the pace. I need to push these just a bit harder but I expect in a few week sthis wil come without too much of an increase in effort.
19.3 Thursday : Maintain
Planned :28k @ HR 138 - 144 : Pace 5.15 but not run
Planned : 24k @ HR 132 - 138 : Pace 5.30
Result: 21k @ HR 131 - 137: Pace 5.32
It started off at 5.15 which felt too easy and then in the second half the pace dropped to 5.45 and it was a stuggle. I must keep he recovery runs even paced!!
19.4 Wednesday : Improve
Planned:14k @ HR 144 - 155 : Pace 4.55
Result : 9k @ 5.02 HR 141 - 153 and 7k @ 5.07 HR 141 -147
I ran with JD and the Proff and so after the first lap a chat and I continued. HR was a bit down as was the pace. I need to push these just a bit harder but I expect in a few week sthis wil come without too much of an increase in effort.
19.3 Thursday : Maintain
Planned :28k @ HR 138 - 144 : Pace 5.15 but not run
Result : 24k @ HR 130 - 139 : Pace 5.37
Ran it as a Recovery run and so the HR 138 - 144 @ 5.30
Even as a Recovery run it did not work. Pace too slow and HR too slow.
19.2 Friday : Improve
Planned: 14k @ HR 144 - 155 : Pace 4.55
Result: 15k @ HR 145 - 153: Pace 5.09
A better session.
Afternoon 10k Recovery
So much for recovery!!! 47.50 for about 4.46 pace but it felt too easy although the HR was way up. A very pleasant run with Anth which was mostly spent in conversation and me huffing and puffing along.
19.1 Saturday : Recovery
Planned :14k @ HR 132 - 138 : Pace 5.30
Result : 12k @ HR 126 - 140 : Pace 6.05
I was suprised that I could get up at 5.00am and run after two hardish runs yesterday. It was only ever meant to be a slow recovery and while the HR was fine the pace was slow. Thats okay.
First week of the build up/endurance stage and I was suprised to easily reach 155k for the week. The pace is very much at the slow end but give it a few weeks and it will begin to improve. See if I can hold the k's next week.
Afternoon 10k Recovery
So much for recovery!!! 47.50 for about 4.46 pace but it felt too easy although the HR was way up. A very pleasant run with Anth which was mostly spent in conversation and me huffing and puffing along.
19.1 Saturday : Recovery
Planned :14k @ HR 132 - 138 : Pace 5.30
Result : 12k @ HR 126 - 140 : Pace 6.05
I was suprised that I could get up at 5.00am and run after two hardish runs yesterday. It was only ever meant to be a slow recovery and while the HR was fine the pace was slow. Thats okay.
First week of the build up/endurance stage and I was suprised to easily reach 155k for the week. The pace is very much at the slow end but give it a few weeks and it will begin to improve. See if I can hold the k's next week.
1 comment:
I find this stuff fascinating Ray, and again it's teaching me some great things. I wish you all the best for Canberra training and the result you deserve. Once again your shared thoughts really help a relative newbie as myself.
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