Sunrise Running

shotgunmcos

Murph_D wrote: »

You’ll be delighted to know my posterior chain is as bad as yours. I was surprised they gave me even 13% tbh!

Welcome to the cool kids lol Let's see if You, or I, or AGYR, Bungy Girl or skyblue46 can move that dial for next months check in... 13% the only way is up surely..

skyblue46

shotgunmcos wrote: »

Welcome to the cool kids lol Let's see if You, or I, or AGYR, Bungy Girl or skyblue46 can move that dial for next months check in... 13% the only way is up surely..

I won't be moving any dial...a bit of fun to do the test but thats as far as I'll be going. I'll continue with my core routine but that's my cap doffed to supplementary stuff :pac:

shotgunmcos

Feb 1
10.62k Steasy @5:07 | HRR 65-82%
Yoga 21mins mobility

Easy lunchtime run around town, sussing out some usual hills. Weird to run up hills thinking "this isn't steep enough!". One hill felt steep enough but a long crest made it too long. 2mins to ascent/descend again for a mere 8m elevation vs the effort it would take to turn on a declining bend 20 times seemed unrealistic. The effort would bite long before the time. There are a few more hills to explore but realistically not much around Limerick City for the new challenge.

Later, some some yoga holding just 7 poses for 3mins each. After the afternoon in an office chair I could literally feel my vertebrae creak from 3 mins of down dog to cobra.

2021
240/2,600 miles (387/4,200 km)
795/10,000 press ups | 335/2,000 pull ups
34/1,000km rowing
32/32 days active | 29 Run | 6 Row | 12 S&C | 4 Yoga

shotgunmcos

Feb 2
12.33k @5:27 inc GPS black hole hill recces and a sore ankle

Late out. Wind and rain. Wondered around to recce some challenge options.

Recce 1.
3 sets of steps in succession with 2 flat strides between them. Each flight over my head so at least 2m. I did 8 reps. So 3x2mx8 = 48m right? Wrong! The steps are between 2 buildings and a GPS hole. Totalled about 6m from this effort.

Recce 2
A diversion towards Wolftone street has a short sharp 30sec 4m hill. Again I did 8 reps and it was heavy breathing. So 8x4m = 32m right? Wrong! Another bloody GPS black hole. Totalled 3m for this effort. Fuming I was.

Recce 3
Up town and over the "hill" out of Southill. I knew it was a drop and estimated a 15m climb back up over about 600m. Nope about 10m and more effort than it was worth. Heading back home in the dark a black dog emerged from a house chasing 2 smaller dogs. Didnt go for me but gave me a fright enough to go over a curb on my left ankle. Felt heat but thankfully ankle mobility absorbed the impact and stayed loose. A little stung I jogged home gingerly and entirely unhappy with this run!

2021
247/2,600 miles (399/4,200 km)
795/10,000 press ups | 335/2,000 pull ups
34/1,000km rowing
33/33 days active | 30 Run | 6 Row | 12 S&C | 4 Yoga

Swashbuckler

I'll probably be doing my Hill rep session on the hill by the clarion Hotel on sunday. Will give you an idea of what that section is worth.

Either way we're on a hiding to nothing based on some of the results coming in!

Murph_D

What you get from Garmin or Strava for the hill is only as good as the numbers in the database it looks up to map the GPS to elevation. Nothing to do with actual GPS coverage. If you google this stuff, you'll never trust your watch on any hill (or flat) ever again!

Hope the ankle's OK.

shotgunmcos

Swashbuckler wrote: »

I'll probably be doing my Hill rep session on the hill by the clarion Hotel on sunday. Will give you an idea of what that section is worth.

Either way we're on a hiding to nothing based on some of the results coming in!

Cheers, I don't think I've ever looked forward to someone else's training session so much! I guess like skyblue46 and Murph_D, we are both on the case with limited urban options :cool:

Murph_D wrote: »

What you get from Garmin or Strava for the hill is only as good as the numbers in the database it looks up to map the GPS to elevation. Nothing to do with actual GPS coverage. If you google this stuff, you'll never trust your watch on any hill (or flat) ever again!

Hope the ankle's OK.

Cheers D, hows the quads and hip flexors after those 14 + hills yesterday?! Thanks for your strategic input on the challenge thread too The ankle is a little tender this morning but no bruising thankfully.

shotgunmcos

Feb 3 - Workout
15 mins Mobility
17.79k inc 5x60s Hill Reps & 12x400m off 60s @5k |HRR 73-92% |Elv 121m

Back to 400s to start the next iteration of the 5k plan. Upped the ante after the TT and set the pace target at the TT average. The legs were well warmed up because I did 5k warm up including another hill recce. One close to my house. 9m gain over 250-300m. I might give it a go at the weekend if the legs are up to it. Bit of a delta between Garmin and Strava as others are seeing. Lots of elevation talk on logs this month

It was windy and raining and most of the work was into the wind, the way the suburban laps went. It definitely felt quicker than last time I did this session and the wind made it harder work still. I embraced the gnarly conditions and enjoyed the burn Kept it controlled and within range. Rep 7 was my first with a full tailwind so a bit quick and I wound up the last 2. A bit of noise from my right hip flexor on the cool down loop. A couple of easy days and mat work should set me right for the next workout.

12x400m off 60s jog
Target 3:43 range 3:38-3:48
dist|time|pace|in range
400m|1:31|3:49|No
400m|1:27|3:40|Yes
400m|1:27|3:39|Yes
400m|1:27|3:39|Yes
400m|1:29|3:42|Yes
400m|1:27|3:39|Yes
400m|1:23|3:29|No
400m|1:29|3:44|Yes
400m|1:27|3:40|Yes
400m|1:27|3:38|Yes
400m|1:26|3:36|No
400m|1:23|3:28|No


2021
258/2,600 miles (417/4,200 km)
795/10,000 press ups | 335/2,000 pull ups
34/1,000km rowing
34/34 days active | 31 Run | 6 Row | 13 S&C | 4 Yoga

shotgunmcos

Feb 4
S&C: 25 mins Calisthenics
9.34k @5:15 inc 8x45s hills & 5x90s hills | HRR 63-81% | Elv 153m in 49 min

Cals was straightforward. Just get off the desk and move! 10x7 or 10x14 for the following
70 pull ups
140 push ups
70 burpees
140 squat jumps
70 hollow rocks
140 dead bugs
70 sec plank
140 sec side plank (70s each side)

Later out for yet more local hills. 8x 45s hill with 6-7m gain each and 5x 90s hill with 12-14m gain. Much of a muchness between the 2. Estimated at full attack I might get 160-180m but Strava was behind Garmin on the shorter hill. Overall the run was 133m Strava and 153m Garmin.

Basically zero options in Limerick City which is built on a few 20m mounds. There is an option at the edge of the 5k circle out by my Dad's house. It looks to be 27m over 450-500m. So 7-8 reps of that would be close to 200m. Its about a 7k run through the countryside to get there though and that same 7k home after a savage 40min session would be tough.

There's a cool hill out in Cratloe with 130m gain over 1km but alas outside the limits. Oh well.. myself and Swashbuckler will watch proceedings from the bottom of the table this month.


2021
264/2,600 miles (426/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
35/35 days active | 32 Run | 6 Row | 14 S&C | 4 Yoga

Swashbuckler

I have Woodcock Hill near me. Reckon I could manage three runs up it and two down maybe. Probably give me 150m ish but I'm not sure it's worth it... Plus it would be a full on race effort I'd say.... Doesn't fit into training anyway that's for sure.... Hill reps it is!

Murph_D

I’d be over to Dad’s on the bike!

Swashbuckler

Actually that's a good point. Would you not just drive there? Or bike it?

shotgunmcos

Swashbuckler wrote: »

I have Woodcock Hill near me. Reckon I could manage three runs up it and two down maybe. Probably give me 150m ish but I'm not sure it's worth it... Plus it would be a full on race effort I'd say.... Doesn't fit into training anyway that's for sure.... Hill reps it is!

Its probably 14-15 min up and down so I reckon you would get 3 ascents. Its 2.1% so not the worst.

Murph_D wrote: »

I’d be over to Dad’s on the bike!

Didn't think of that actually. Might recce it on my long run this weekend. You really set the bar with your hill reps!

Murph_D

shotgunmcos wrote: »

Its probably 14-15 min up and down so I reckon you would get 3 ascents. Its 2.1% so not the worst.



Didn't think of that actually. Might recce it on my long run this weekend. You really set the bar with your hill reps!

Not a patch on eposhea's numbers!

OOnegative

shotgunmcos wrote: »

Oh well.. myself and Swashbuckler will watch proceedings from the bottom of the table this month.

I’ll be looking up at you both..... was running at -110ft at one point today!!

My knowledge of Limerick is limited but remember St Alphonsus Street had a decent bit of gradient to it, no?

shotgunmcos

OOnegative wrote: »

I’ll be looking up at you both..... was running at -110ft at one point today!!

My knowledge of Limerick is limited but remember St Alphonsus Street had a decent bit of gradient to it, no?

I've recce'd it and most hills this side of town. Did 2 of them last night. Its grand for a normal hill reps session and I think Swashbuckler uses it for that. Its % over 320m and nets about 8-9m elevation per rep. So still in the 140-160m range. There are plenty of options for that around town that entail anywhere from 14-22 reps! Just no eposhea style hills :cool:

Swashbuckler

shotgunmcos wrote: »

I've recce'd it and most hills this side of town. Did 2 of them last night. Its grand for a normal hill reps session and I think Swashbuckler uses it for that. Its % over 320m and nets about 8-9m elevation per rep. So still in the 140-160m range. There are plenty of options for that around town that entail anywhere from 14-22 reps! Just no eposhea style hills :cool:

It's almost as if L knew this challenge was coming and set me 14x45s hill reps for Sunday!. Better than nothing I suppose.

shotgunmcos

Feb 5
10.5k @5:10ish | RPE - No watch

Brain complete mush by the time I got out. Nearly took the day off but needed the air. Would loved to have ran down the last of the daylight but late finish to work meant dark chilly reluctant miles. The watch battery was 1%, I hadn't noticed. Didn't bother with it and ran by feel. Body a bit stiff from all the hill recces and the S&C yesterday. Ankle a bit stiff from the twist the other night.

Felt fresher and better for a finish. Hot Chocolate and home made brownies now

2021
270/2,600 miles (436/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
36/36 days active | 32 Run | 6 Row | 14 S&C | 4 Yoga

shotgunmcos

Feb 6 - Workout
15.3k inc 2x 2k LT & 6x20s strides | HRR 68-89%

I had planned a LT session but started on drugs for sinusitis and felt a bit wholly. I've had it before and the main worry is that it can be a catalyst to vertigo. Running and fresh air helps actually. I set out on a clear calm crisp evening with no plan other than to run a few kms very easy. At first felt woozy but after 20 minutes or so of very easy running with a steady head, I began to feel a little better

Got to the Industrial Estate and spur of the moment decision to do a scaled back session. 2x 2k with a generous 5min recovery. Got stuck in, breathing ok if perhaps a little laboured, legs turning over ok. The first rep was a 3:54/3:52. The effort was upper threshold but that was ok. Recovered a little slower than expected, obviously not 100% but rep 2 was good. 3:53/3:52. 15 solid threshold minute banked and jogged home feeling better than I started


Feb 7 - February Running Challenge
16.68k inc 11x 2min hill reps and 2x 15s hill reps | HRR 79-89%
Yoga 24mins

With a feed of American blueberry and banana pancakes with maple syrup, I headed over to my Dads for an errand. I had to collect a birthday pressie for my eldest who tuned 16 this week. Parked up and ran 20 minutes easy down to the hill. Its beside one of my childhood best friend's house, although I had never run up it to the steeple. Found my starting point and started the watch. It was tougher than I expected. 27m elevation over 400m for an average 7% gradient. The gradient started ok but got steeper the further I progressed. A bit gung ho for lap 1 which was under 4 minutes. I figured, if I could keep it steady, I could hit 9 reps and over 200m.

The inclines were tough but made tougher running into a stiff cold breeze. By rep 4 I was feeling it but was through 5 reps under 20 minutes. A few walkers on the hill must have thought I was mad wheezing passed them repetitively. Wheezing I was by rep 8. Legs and lungs on FIRE but I felt good about hitting 200m by 30 minutes. If I could get through 2 more hills in 4 mins each I might squeeze in 1 more. I pushed it. My mind against me, wanting to walk so badly. Running form over the hedge, just turning the legs over reluctantly.

10 reps done and I paused at the top. I knew the steeple was another turn and up a small ramp. I thought I'd finish there and sit down. However I had the bones of 4 mins left. Feic it! I tore down the hill again, wind pushing me as fast as my legs would carry me and although the last rep was my slowest grind up the hill, it was the hardest. It brought me to an exhausted 297m. Masochistically just enough time to 2 two quick reps of the steeple ramp to drag it to 303m. Cut it really fine too stopping it at 39:59 :eek::cool:

Another 17 tough threshold minutes in the bank. This hill reps session was as tough if not more mind mushing than the 12x400m during the week. I wont be repeating it either. Couldn't have got anymore out of it.

92.5k total for the week Loads of log updates to read now ahead of the Tom Brady Show Superbowl





2021
292/2,600 miles (470/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
38/38 days active | 35 Run | 6 Row | 14 S&C | 5 Yoga

Annie get your Run

Fair play to you! That's a hell of a workout and a great result too.

shotgunmcos

Feb 8
10.57k Easy @5:27

Mind & Body tired. By the time I got gear on, I wasn't bothered. I had lit a fire and stepped out of a toasty office. Procrastinated on the bottom step until my little girl gave me a hug and told me to just do a short one! I obeyed and set off into the cold darkness. Watch and knuckles covered in a bitter breeze. Aimed for 5k easy, completed 10k feeling more energised. The legs need another easy day tomorrow.

2021
298/2,600 miles (480/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
38/38 days active | 35 Run | 6 Row | 14 S&C | 5 Yoga

shotgunmcos

Feb 9
15.97k @4:44 inc 6x20s strides | HRR 66-79%

Bitter biting Easterly for this one. At one point, 2k directly into it had me questioning my reasons for running. Lungs filled with cold air, knuckles numb. I had to bin my peg 36 after 300k (same as the peg 35). Over the last few runs the outsole literally peeled away from the midsole where my heel makes contact. Beacon 3 still good at 300k but rotating with 1080v10 at 260k, I'm on the lookout for a daily easy shoes. The Beacon can handle some tempo buy not great for strides.

Thing I'll try out the Endorphin Speeds tomorrow. Looking forward to seeing if they live up to the hype. Had intended some S&C after work but a late finish, long bedtime story and I'm done.

2021
308/2,600 miles (496/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
40/40 days active | 37 Run | 6 Row | 14 S&C | 5 Yoga

API

shotgunmcos wrote: »

Feb 9
15.97k @4:44 inc 6x20s strides | HRR 66-79%

Bitter biting Easterly for this one. At one point, 2k directly into it had me questioning my reasons for running. Lungs filled with cold air, knuckles numb. I had to bin my peg 36 after 300k (same as the peg 35). Over the last few runs the outsole literally peeled away from the midsole where my heel makes contact. Beacon 3 still good at 300k but rotating with 1080v10 at 260k, I'm on the lookout for a daily easy shoes. The Beacon can handle some tempo buy not great for strides.

Thing I'll try out the Endorphin Speeds tomorrow. Looking forward to seeing if they live up to the hype. Had intended some S&C after work but a late finish, long bedtime story and I'm done.

2021
308/2,600 miles (496/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
40/40 days active | 37 Run | 6 Row | 14 S&C | 5 Yoga

You did well getting out today and you covered a few miles as well.
I've been wearing Brooks Adrenaline GTS for years. I love them, have you ever tried Brooks?
I never had a problem with wear and tear like I have with toe boxes on Adidas and Asics. Never had any sole problems and I wear mine until they've been used much more than the recommended 500 miles.

shotgunmcos

API wrote: »

You did well getting out today and you covered a few miles as well.
I've been wearing Brooks Adrenaline GTS for years. I love them, have you ever tried Brooks?
I never had a problem with wear and tear like I have with toe boxes on Adidas and Asics. Never had any sole problems and I wear mine until they've been used much more than the recommended 500 miles.

Howdy, thanks. Good to have another strength/running log on the forum Despite me being around for a while (my first log was in 2008 :eek:) I went off swimming and trekking and biking mountains for a while. As such I've really only focused on running since 2019 and am relatively new to trying out different shoe brands. I've never worn brooks and I used to get 500 miles out of a shoe! Thanks for the suggestion, I'll suss out some reviews.

Interestingly when I got 500m out of a shoe my average run was 5-6 miles. These days my average run is 7-9 miles. I wonder if thats a factor in the faster wear and tear

From the table below (shoes since 2019) I've mainly gone with New Balance as I basically had 2 pairs of 880s in 2019 that did most of my miles. The first real change was to adidas and I love them for steady to tempo stuff. Hated the easy adidas like the Solar Glide. I do remember having a pair of Supernova years ago that I loved.

I then tried Nike Pegs. At first used them for tempo as I knew no better, then next pair were easy shoes (after I learned what tempo shoes were). However never really liked them. They did a job but too short lived at 300k vs what I used to get out of the NB 880s. (See images attached). Midsole gone, outsole ruined, upper fine

With the shoes I have not yet worn, I'm pretty set for tempo (well, until I get my hands on a pair of Adidas Adios Pro ).

Shoes|Miles|Kms|Use Case|Status
New Balance 880 v7| 585 |941| all rounder |retired
New Balance Beacon v2 19| 531| 854| easy, tempo| retired
New Balance 880 v8| 487| 784 |all rounder| retired
New Balance Beacon v2 20| 384 |618| easy, tempo| retired
New Balance 1080 v10 |310| 499 |slow, recovery | retired
Nike Zoom Pegasus 35| 289 |465| long run, tempo |retired
Nike Zoom Pegasus 36| 304 |489| easy| retired
Adidas Boston 7| 239| 385 |long run
Adidas Solar Glide |205 |330| easy| retired
New Balance Beacon v3| 255 |410 |easy, tempo
New Balance 1500 v5| 157| 253 |workouts
New Balance 1080 v10 (2)| 227 |365 |easy
Adidas Adizero 4 19 |124 |200 |workouts
Adidas Boston 8 |56| 90| long run
Adidas Adizero 4 20| 0| 0 |workouts
Adidas SL20 |0| 0 |all rounder
Saucony Endorphin Speed| 0 |0| tempo/workouts
New Balance Fuelcell TC| 0| 0| long run/ tempo

Swashbuckler

Some to consider ;
Nike Infinity React flyknit
A hoka brand. Rincon seems good value but they're an acquired taste apparently.
I recall an Adidas shoe that AMK swears by for easy running. Can't really which one though.
Asics Novablast
Asics Dynaflyte isn't a bad support easy runner.
NB 1080 but you're not a huge fan of them.
I'm not a fan of Brooks generally.

ReeReeG

I picked up some Brooks GTS Adrenalines last year on a deal after a recommendation from a club mate but only started wearing them this January, and I'm really liking them. Very comfortable and sturdy underfoot. Have only worn them for short easy runs to be fair, still wearing my Vomeros for long runs. I gave up on Pegasus at 34s version as they were just too different from the older versions for my feet.

shotgunmcos

ReeReeG wrote: »

I picked up some Brooks GTS Adrenalines last year on a deal after a recommendation from a club mate but only started wearing them this January, and I'm really liking them. Very comfortable and sturdy underfoot. Have only worn them for short easy runs to be fair, still wearing my Vomeros for long runs. I gave up on Pegasus at 34s version as they were just too different from the older versions for my feet.

Swashbuckler wrote: »

Some to consider ;
Nike Infinity React flyknit
A hoka brand. Rincon seems good value but they're an acquired taste apparently.
I recall an Adidas shoe that AMK swears by for easy running. Can't really which one though.
Asics Novablast
Asics Dynaflyte isn't a bad support easy runner.
NB 1080 but you're not a huge fan of them.
I'm not a fan of Brooks generally.

Thank you both. I'm sure a friend of mine (former poster Amphibian King) tried to get Brooks on me before and we actually went with NB 880s. I went through 4 versions of the 880 and I'd probably default back to 880v10 but have yet to see on discount. Just need a reliable daily DURABLE easy shoe. The 1080v10 I've had 2 pairs and don't get me wrong, its a good easy shoe. i got 300k of the first pair and will maybe try push the 2nd pair to 400k since I don't use as often.

Hoka is an interesting option, the Rincon to be specific, but it runs narrow. I have wide feet and also need a roomy toe box.

I know you have recommended the Nike Infinity React Flyknits - how are they for durability vs the Pegs? I think I'm maybe a heavier runner and the way my foot strikes since I became a midfoot strike tend to wear parts of the outsole that can live with it. If only all these shoes used the Continental rubber that Adidas use. Its awesome.

I'd go back to New Balance before I'd try Asics again. Also wondering about Reebok Floatride Energy as an option?

shotgunmcos

Feb 10
S&C: Pilates 31 minutes
16.62k inc 3x20s strides & 7x800m @5k off 90s | HRR 73-92%

First run in the Saucony Endorphin Speeds I considered sending them back as I ordered a 46.5 on a discount. I usually wear 45-46 so it was only a half size too big but after trying them on it was a snug fit. Just a tiny bit more room in the toe box but I usually look for that anyway.

Bitterly cold in that wind again. When you run straight into it, your knuckles freeze, your jaw freezes and you have to literally lean into the wind. I didn't get a feel for the Speeds on the warm up but oh boy when I hit the first stride! Straight onto my toes they felt responsive, cushioned and boost all at the same time. The next stride even better. I felt settled at relaxed at 3:00 pace. I started the 3rd stride and felt it was a bit long until I realised it was actually the 3 minute easy section before the main interval session. It took 45 seconds at 3:00 pace to cop that I entered 2 reps instead of the intended 6 stride reps :rolleyes:

Into the session and straight into the wind too. Good that the strides opened the lungs because I gasped with the rush of cold air into my lungs. The first rep was solid but the next 2 were a bit giddy. Didn't look at the watch because I wanted to get a feel for the shoes. I touched the Red Zone on these.

Working hard I completed the next 4 reps reasonably controlled. It was a stretch session for sure. The pace was at or better than my recent 5k and it was 5.6k of work at that effort. I banked 20 threshold minutes and 1 minute in the RZ. Good workout overall and I think I'll repeat in a few weeks.

Running back home I was dragging my heart rate back to easy/steady rate. Barely noticed the kms ticking by at 4:30-4:40. I went through 10 miles under 69 minutes :eek: First impression of the Speeds is positive and I look forward to wearing them again

7x800mm off 90s jog
Target 3:43 range 3:38-3:48
dist|time|pace|in range
800m|2:58|3:43|Yes
800m|2:53|3:36|No
800m|2:52|3:35|No
800m|2:57|3:41|Yes
800m|2:54|3:37|No
800m|2:57|3:42|Yes
800m|2:57|3:42|Yes


2021
318/2,600 miles (512/4,200 km)
935/10,000 press ups | 405/2,000 pull ups
34/1,000km rowing
41/41 days active | 38 Run | 6 Row | 15 S&C | 5 Yoga

Dubh Geannain

The session jumped out at me on Strava and to me it looked like a good tough workout. All at faster than 5 k pace.

I've done a good few sessions lately at what is my interval pace. It's supposed to be between 3k and 5k pace but have found myself reaching to be closer to 3k pace - truth be told maybe slightly under at times.

I know F all about HR training so didn't look at your HR data on the run, but when you say red zone, is that zone 4 or zone 5? I don't monitor my own HR but expect towards the end of my intervals (well really only the longer ones over 3 minutes) I'd say I'm probably getting into Zone 5.

I expected to view your entry with you saying how tough you found it but have been pleasantly surprised. Fair play. I admire your discipline for not reaching, especially in new brogues :pac: I know I'm not getting any additional benefit of pushing it a little quicker than prescribed so I'm going to try and be more disciplined myself. Hopefully taking just 3-4 secs per km which will still keep me between 3-5k pace on the longer interval efforts will do the trick.

shotgunmcos

Hey DG thanks for the feedback and questions.

RZ is zone 5.
Zone 4 is my threshold zone. I look to bank as many minutes of the workout as possible in that zone. So today 7x 3mins. I spent 20mins in Z4 and 1min in Z5. About perfect for a stretch of the current fitness. Never usually hit the full 'work' time in the LT zone as the HR usually builds into it. Today I had warmed up with strides just before starting and rep 1 was straight into a stiff bloody bitter wind! HR shot up.

20mins LT work is good work IMO. It's solid to build the engine without burning out. I don't avoid RZ but I limit to 10% or less. I'll back off slightly if I'm sitting on the edge of it. A couple of reasons

1) My breathing and posture start to break down. I did 11min RZ in my recent 5k so it was about the max I can handle. The last km of that TT was ugly running. When the posture breaks I start driving my arms more and glutes less. Again that's grand if really pushing for a TT but not a place I can visit regularly in weekly sessions without risking injury. Lessons learned and all that.

2) I'm not fit enough to burn the engine in sessions like that. Sure I could waste myself on a workout but the recovery would be significant. These days I neck a shake and a shower, back to work and foam roll when I can. As I get fitter I might be able to handle more RZ mins but for now LT mins are my focus for quality work in workouts.

I said I'll likely repeat the workout today again in a few weeks because it was tough. I spent the whole work time in LT. I got as much as I could at that pace. With more work I'd expect to hit similar paces with a bit of room in the LT zone. Then I know I'm ready to have another go at a TT.

I'll apply a similar approach to the 10k focused workout later this week but I'll focus more on being at mid to high LT and avoid RZ.