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still nothing interesting to report...
Monday - no running, platelet donation. I now have a massive purple bruise on the inside of my elbow from where the return was leaking out of the vein :rolleyes:
Tuesday - club session in the evening, 6 x 5 minute tempo with 1 minute recovery. Usual slightly up and slightly down location, and no-one in the group I was in could time the recoveries so we were guessing. Paces were
3.45
3.31
3.44
3.32
3.47
3.31
Wednesday - run home with a short interruption, 8.07@4.42 and 5.55@4.44
Thursday - easy run in, 9.46@4.52
today is the usual runmute both ways.
Trying to add a bit of distance into all the easy runs, but I've a couple of things on next week that are going to blow holes in my running schedule, it will probably be another light week
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Man, so much for running more in February
Got out Saturday morning, too ****ing early - jog up to Tymon, 6 x hill sprints, 15 minute tempo, second tempo was only 7 minutes :rolleyes: because I had to get home to bring the kids out to Santry for a long day of competition.
(The girl is still starting too slowly in distance races, the boy did great, 3rd in 600m heat and 5th in final, only two seconds off a medal. There was also long jump)
Sunday about 90 minutes around Phoenix Park. Deer everywhere this morning - got halfway up Military Road and turned back because there was a herd infront of me, onto the path along the Kyber and another herd was there so I rand across the middle of the field to Acres Road, eventually got to Chesterfield and just ran up and down before going home for another day of juvenile competition.
(My two were nowhere, but! all week there's been drama in the club because the under 11 girls team that ran together in the last few competitions would not be together this time. A new girl joined in September, she's fast, and she deserved her place on the team. Souting and crying, and that was just the parents
. In the final there was one second between first and fourth. The girls came third, and only because we picked the strongest team)
Monday - no running, and shaved my beard off!, because
Tuesday - lactate/VO2 test in Trinity. I must have had them pulling their hair out with my amateurism, because I showed up with a big bruise on my arm from the platelet donation last week (was touch and go whether they'd do the test at all, had to convince them that it is very different to a whole blood donation [and really it is]), the whole point of the test is to support training by heart rate and I don't have a HRM (but I have just bought a Garmin 220 with one), and when they asked me if I was well and healthy I said, "Yes... but the kids have had colds over the weekend and...)
In the end - probably because I was there anyway - we went ahead. Since I am old and not a lifelong athlete they decided not to test me to failure, just to the point where the lactate curve was clear. So on with the monitor and the harness and the mask, and out with the blood, and onto the ****ing treadmill... (Only went to 17km/h, about 3.52/km)
All the numbers -
BP: 143/90
resting pulse: 84
BMI: 21.8
% body fat: ~15
VO2 max: 65.9 (estimated, I didn't go that high)
Velocity@TLac: 15.8
HR@TLac: 175
% VO2 Max @TLac: 86
% HRMax@TLac: 95
BLa @ TLac: 3.7
plus loads more blood and pulmonary function figures...
Spent about 30-40 minutes after all the tests and calculations discussing the results and the training plan based on it. It's a four week cycle
week 1: 1 interval, 3 steady, 2 easy
week 2: 2 interval, 2 steady, 2 easy
week 3: 1 interval, 3 steady, 2 easy
and week 4 is a step-back week, easy and steady only
Two easy and two steady options, all based on HR
Supposed to drop in for another (free) blood test in a couple of months, to confirm that some of the readings on tuesday's test were down to the platelet donation, and then a full follow-up session at the end of June. All very interesting, and I will be following the plan (unless the sound of the HR alerts drives me completely crazy :pac: )
Wednesday - just a short run back into work in the morning.Then the long drives to and from Athlone in the evening. Myself and the kid enjoyed the meet. Barshim was great, obviously, as were the 400, 4x2, and the mile. Weren't positioned well to really appreciate the sprints, not that there's much to see anyway The starting/timing system... what can you say, it needs to be sorted out. There were more false starts due to equipment failure than real starts (in the sprints) Kids relays seem like a good idea until it's 9.30 and the meet isn't over yet and you think about the 20 minutes they took up. But overall it was good, the atmosphere around Barshim's jumps was just fantastic.
thursday and today -as predicted on Tuesday, sick Don't feel so bad when sitting in bed but start coughing my lungs up when I walk around 0 -
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They had a water station at nationals for the 10k last time I was there, might have one here too...
They haven't released the gradeds book yet, maybe at next week's AGM. There is a bit of a push to have more endurance competition in the gradeds, so as well as the 10 there'll be a 5 and two 3s.. there was some talk of a endurance league through the meets, but that might just have been an idea floated for next year, I can't remember
Can't imagine they'd have a 3k on the same night as the 10k. Don't know if they plan to open the meet with the 10k or have it as the last race. Steeplechase... can't remember either 0 -
They had a water station at nationals for the 10k last time I was there, might have one here too...
They haven't released the gradeds book yet, maybe at next week's AGM. There is a bit of a push to have more endurance competition in the gradeds, so as well as the 10 there'll be a 5 and two 3s.. there was some talk of a endurance league through the meets, but that might just have been an idea floated for next year, I can't remember
Can't imagine they'd have a 3k on the same night as the 10k. Don't know if they plan to open the meet with the 10k or have it as the last race. Steeplechase... can't remember either
Excellent! Thanks - looking forward to it. They didn't too badly in terms of endurance last year - think there were two 5ks and a 3k - don't think a 10k was added but there may have been another 5 or 3 added.
There's always 5ks at the National League and Leinsters too (and neither are too scary), so having a 10k and two 3ks would be good for variety.0 -
In terms of Water stations didn't have one last year and race was held at start of the night which generally meant anyone competing/ warming up for 1st "official" event tended to be around and no one else.
I can't imagine steeplechase making a comeback to be honest numbers used to be very poor for this which was one of the reasons it was scrapped in the past
Definitely puts a spanner in the works as the 2 target 10k's are now 10 days rather than 6 weeks apart 0 -
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more stats to geek out over
So Sunday was warmup, 3 x(5@A1, 9@A2, 1@hard), an extra 5 at A1, cooldown
warmup: 1.99 @5.14/km, AHR 144
A1: 1.02@4.54 /km, AHR 150
A2: 1.94@ 4.39/km, AHR 159
hard: .31@ 3.15/km, AHR 171
A1: 1.03@ 4.52/km, AHR 154
A2: 2.01@ 4.29/km, AHR 160
hard: .29@ /3.27km, AHR 174
A1: 1.01@ /4.57km, AHR 154
A2: 2.05@ /4.23km, AHR 160
hard: .31@ /3.11km, AHR 171
A1: .98@ /5.05km, AHR 155
cooldown: .79@ /4.25km, AHR 161
shorter than on the schedule, but it was just a tester for equipment and workouts really
Monday plan - warmup, 15@A3, 15@A2, 15@A3, 15@A2, cooldown
warmup: 1.1 @5.09/km, AHR 143
A3: 3.71@4.02 /km, AHR 166
A2: 3.71@ 4.03/km, AHR 173 (this had me puzzled until I remembered I had to stop and tie my shoelace :pac: )
A2: 3.58@ 4.12/km, AHR 169
cooldown: 1.36@ 4.58/km, AHR 155
for this one I got up early, cycled into work, and hit the trail around UCD before work. I was wrecked by the end of the 3rd 15 minute interval, the snow started and I was back near the office again so I bailed. Don't feel guilty, tbh, because I was still fairly sick at this stage, okay during the day but a lot of coughing at night, possibly shouldn't have been running at all
Anyway, lesson learned: this is the harder of the 2 steady workouts, and the structure makes dropping the last 15 too tempting. Not a good choice for an early morning run on a loop near the office
Tuesday plan - warmup, 20@A3, 20@A2, 20@A3, cooldown
warmup: 0.23 @4.58/km, AHR 146
A3: 4.56@4.18 /km, AHR 167
A2: 4.87@ 4.06/km, AHR 173
A3: 4.53@ 4.25/km, AHR 167
cooldown: .89@ 5.29/km, AHR 154
lesson learned from this run - check you are doing the right workout before you start! Warmed up and started the first interval, watch kept beeping to tell me I was too slow, I kept speeding up and thinking it felt like very hard work... then the watch beeped again after a k to tell me I'd finished my first interval
So, started the right workout and off I went again, just a short warmup (because I'd been running ten minutes :rolleyes:) and into the intervals. Lots of laps of Bushy park, handily placed on my way home. Felt fine overall, but pretty tired by the time I got home.
this morning - warmup, 4 x(5@A1, 10@A2), cooldown
warmup: .59 @5.49/km, AHR 133
A1: 1@5.01 /km, AHR 150
A2: 2.2@ 4.32/km, AHR 158
A1: .97@ 5.09/km, AHR 152
A2: 2.22@ 4.30/km, AHR 160
A1: 1@ /5.01km, AHR 152
A2: 2.18@ /4.36km, AHR 161
A1: .95@ /5.16km, AHR 152
A2: 2.18@ /4.35km, AHR 161
cooldown: .83@ 5.16/km, AHR 152
Legs were pretty tired this morning, easy run didn't feel all that easy! Stiff for the day too, should be okay by tomorrow afternoon though
one annoying side-effect of all this heart rate stuff - I can no longer stand patiently at a traffic light waiting to cross, because my watch will start beeping at me! So I have to go running up and down the side of the road or take a detour to avoid stopping running...0 -
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so far I have done 2 steady runs (or 1.75 steady runs!) and 1.85 easy runs... so haven't noticed any change yet
Compared to what I was running before this training started...
average pace on the easy runs seems to be about the same, but the runs are longer
average pace on the steady runs is faster than on previous easy runs and they are longer, substantially slower than tempo efforts but much longer
total distance/week will probably be about 10k up in a regular week, 20k down in a stepback week
I'm in no hurry to draw conclusions anyway. This week is an outlier because I'm getting over illness, next week is a stepback week (my schedule runs backwards from a race not forwards from the test)... we'll see what I'm like in June - if my legs are still attached - and how the follow-up test goes0 -
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