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Running away
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Mr. Guappa wrote: »Nicely done on Saturday E - that PB will fall before too long. You seem to be building nicely, and consistently, over the last while - great to see.
Thanks A. Very gracious in the circumstances - i hope there is some improvement for you
Well done again E, great running keep up the great work
Cheers N 0 -
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It's more likely the difference between the watches. Max HR drops about a beat or two a year if I remember correctly. It's not a dramatic drop year on year.
Have to agree with this. I find mine reads lower on the 245 than it did with the 235 - that applies to RHR also.
I recorded the following max readings at the end of races from June-Oct 2019: 183, 190, 183, 180, 184. So now it seems I can't get above 176. The caveat is that I've never worn the chest strap in races, those readings were all from the 245 so i can possibly/probably discount those readings as unreliable. I expect my actual max right now is somewhere in the range 176-178, possibly up to 180 at a stretch. When i get to race again i'll wear the chest strap to get confirmation. In the meantime I have enough solid information to train with, i'm not training specifically by HR anyhow i just find it an interesting metric 0 -
Have to agree with this. I find mine reads lower on the 245 than it did with the 235 - that applies to RHR also.
I recorded the following max readings at the end of races from June-Oct 2019: 183, 190, 183, 180, 184. So now it seems I can't get above 176. The caveat is that I've never worn the chest strap in races, those readings were all from the 245 so i can possibly/probably discount those readings as unreliable. I expect my actual max right now is somewhere in the range 176-178, possibly up to 180 at a stretch. When i get to race again i'll wear the chest strap to get confirmation. In the meantime I have enough solid information to train with, i'm not training specifically by HR anyhow i just find it an interesting metric
My max on the 235 was 201 and now the on 245 the highest I’ve registered is 169! I had the max set to 184 based on formula from Stacey sims as I knew 201 wasn’t correct as the Vo2 max stuff was way out . So now on the new watch 184 is OTT , I was going to change to 176 based on age formula ( afraid of what it will tell are my predictions at 169) . It does seem like a huge drop .
On the old watch I based easy runs on heart rate under 140 now I’m going with 130-135 . I do need to get a strap - if for nothing else than to figure out the max and give me some formulas to mess with .0 -
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Base Week 4
Monday:
7m GA @ 10:08min/m
Tues:
3m GA @ 10:07min/m
Wed:
6m inc. 8 * 100m Strides
Thurs:
REST
Fri:
7m GA @ 10:25min/m
Felt very meh for this
Sat:
10m Endurance, avg pace 9:40min/m (last 3 miles were 9:20 ish)
Sun:
REST
33.8m total. Uneventful week. Stuck very closely to the plan. Started 30 days of yoga on Friday (May 1st).
Base Week 5
Mon:
9m GA (realised afterward it was supposed to be 8m) @ 10:12min/m
Tues:
Supposed to be 3m GA but very busy in work/life and ended up not running
Wed:
Plan said 7m including 18min Tempo. Again work/life just got in the way and i was rushing back for a work thing.
Actual: 6.3m incl Tempo.
18min Tempo @ 7:55min/m.
Thurs:
Supposed to be REST but to make up for missing Tuesday's 3m GA, i did
3.75m recovery @ 10:46min/m
Fri:
Supposed to be 7m GA but with work stress still high i cut this short again. I found myself thinking about previous posts from P/Swashbuckler/Sweatlicker (not sure what name he goes by these days
) about balancing the stressors in your life, in the past i'd have tried to push through but I'm not sorry i cut a couple of corners this week.
4.6m @ 10:01min/m
Sat:
11.5m Endurance @ 9:30min/m
I got up early to watch the sun rise. Loved this run and it really made up for the previous few days which were all a bit stressy and not so enjoyable. Nice bonus to be home before anyone else in the house got up
Sun:
Contemplated chasing some of the lost miles from during the week but did a big family walk instead. (*big for my 4 year old anyhow)
35m total. Glad to see the back of that week. Really enjoyed the yoga aspect and didn't find it added stress to the day to fit it in thankfully. And in the end i was only 1 m short of the planned mileage for the week on the plan, not too shabby. I'm quite happy to build slowly, no races, no pressure, no rush 0 -
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Base Week 6
This week pretty went much to plan also 7 days of yoga & plenty of leisurely walks to break up the hours at the kitchen table desk etc.
Mon:
7.8m GA @ 9:29min/m
Tues:
3.6m GA @ 9:26min/m
Wed:
7m incl 8*100m strides
Thurs:
Rest
Fri:
8m GA @ 9:57min/m
Sat:
11m End @ 10min/m-8:55min/m (avg 9:28min/m)
Sun:
Rest
Base Week 7
Not so much to plan really also 5 days of yoga and plenty of walking/movement breaks, getting better at these.
Mon:
7.1m GA @ 10:04min/m
Tues:
4.3m GA @ 10:07min/m
Wed:
20mins Tempo @ 8:08min/m
Nightmare run, horrible cramps before i even started the tempo, stupid to continue but it seems my stubborn streak took control of my brain. Had to stop twice during tempo - should have called it quits
Thurs:
Off - felt retched all day. I've been trying to run mostly early morning (i feel kind of guilty abandoning the kids to run in the evening when i've been working all day, it was easier when they had activities on themselves) but i find i don't sleep when the alarm is set. Otherwise it's the perfect solution but the way it is now the nights i plan to be up early i find i'm looking at the clock every half hour to see if it's time to get up and by the time Thursday comes around and I've done a few consecutive mornings i'm shattered.
Fri:
Long day work, OH out all evening, a wind weather warning and a general running hangover from Wed's car crash tempo run put paid to any running.
Sat:
10m @ 9:20min/m on grass.
Sun:
4.5m @ 9:44min/m
1m TT on Saturday and I've done nothing specific for it. Fluctuate between feeling a bit sick with nerves and the usual excitement. No clue what to expect, well pain i suppose i hope i'm able to put myself into a sufficient degree of pain. The lack of tough sessions will go against me but it's a benchmark that can be easily repeated in 6-8 weeks time so that's how i'm going to treat it. I predicted 6:46 based on my 5k TT time. Current 1m PR (from during a 5k last Summer) is 7:01. Sub 7 should be doable, every second after that is a bonus.
Thanks for reading.0 -
Base Week 8
RHR had been rising steadily towards the latter half of last week and on Sunday it spiked at 49. On Tuesday i woke with a sore throat and sinuses were blocked. Decided to park the early mornings in favour of sleep to help knock the lurgy on the head which meant fitting in what i could in the evenings.
Mon
8m GA @ 9:56min/m
Tues
5m GA @ 10:13min/m
Wed
Plan had 8m GA with 8 * 100m strides but i decided to do a very mini session to get a flavour of my planned pace for Saturday's 1 miler. Settled on 400m + 3 * 200m off 30s.
Paces were 6:51 (400m), 6:45, 6:39, 6:26.
The 400m didn't inspire much confidence but with the 200s getting progressively faster for the same effort i knew i wasn't properly warmed up starting the session, rookie mistake. I was kind of sorry after i didn't do 400m, 2 * 200m, 400m as the last 400m may have been more telling but what i did was enough to leave me feeling reasonable confident with my target of 6:45 without leaving me beat up.
Thurs
3m recovery @ 10:35min/m
Fri
Rest
Sat
2.5m w/u + 1m TT + 5m c/d
1m TT - 6:38-6:41min/m depending on Strava/Garmin!
.25m @ 1:41.3, 1:38.9, 1:41.4, 1:38.6
Never having raced a mile i hadn't a clue what to expect, loose plan was to break it into 4 parts - control, control, dig deep, HTFU. The first 400m included a left hand turn after about 350m, i couldn't believe how quickly i was taking that turn and the watch beeped, boom first quarter done but my breather was shallow. As soon as i took that turn i could hear a tractor, FFS i headed out at 6am to avoid this scenario. I was on a narrow country road and for anyone not familiar tractors in the 21st century are huge yokes and this time of year are usually pulling massive balers on the back of them, i'd have to stop to let him by me. There was a few houses up ahead where i could pull in slightly to the verge, come on tractor, catch up with me and pass me there, c'mon, c'mon, where the F*ck is it, nearly at the end of the little strip of houses and at the very last second it's like he copped she isn't going to stop and he put the foot down and went by, literally as i stepped back onto the road in his dust, phew! And what the watch beeped again, 800m done, i didn't even notice that 400m i spent it thinking about a tractor :cool: Ok half-way, this is the dig deep bit just keep this pace, I haven't a clue what pace i did the first 800m in, pointless looking at the watch, it's just a blur but only 3 mins - sure you love 3 min intervals, legs are feeling heavy, yup that's what lactic will do. Over the little hump back bridge and you're on the home straight and boom the watch beeps again, 400m just like that now it's the HTFU part - imagine a finish line up ahead, it's right there just pick up the legs and it'll all be over soon... and just like that the 5 little beeps started, boom, done, 6:41 on the watch i think, paces around the road to catch my breath, thank god there's nobody about. Phew, job done, loved that! Thanks again to the organisers for the effort that went into this, delighted with my AC place
Sun
Planned to do 10m LR but went out without taking any water or food on board which is normal but it isn't normally a heat wave and i don't always have multiple post TT & bank holiday weekend beverages the evening before so after an hour i was really starting to over-heat and felt quite dehydrated, cut it to 80 mins.
8.3m @ 9:40min/m
37 odd miles for the week.
I'm going to park that specific base plan there. I did 8 of 10 weeks of the plan. The plan was up to 45 miles and i'm happy to hover around 35-40mpw now. The last 2 weeks look like a lot to handle right now.
May ended with about 160 miles which is my highest mileage month since September last year. Still only what would have been my average for 2019 but it's great to see it building slowly. As well as that i did about 10 hours of yoga over the month and i got new step records for most steps in a week & in a month and i'm on a new longest step streak. Ok, steps aren't really a measure of running fitness but they are a measure of my commitment to moving more which all helps - between that and the yoga my hip flexors have never felt better
Thanks for reading.0 -
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Over 2 months oooops
Following 12 weeks of base building I started a marathon plan in July for an Oct Marathon, initially for Amsterdam but I since settled on Galway Bay (if that goes ahead). It's a 14 week plan, I skipped a week early on to get it in on time so a 13 week plan effectively. Fairly short in comparison to lots of marathon plans. I'm enjoying it. I've mostly run on my own since March now. Maybe once a month I have company and chats. I never thought I'd marathon train on my own again after my novice year but here I am. Sessions are tough going if I'm honest. I followed the same plan 2 years ago and like for like the sessions are tougher this time around (HR is higher for the same pace or slower). I got a new max HR running at threshold pace a few weeks back and since then I've dialled things right back and accepted that I have to run to what I'm able to right now even if it's not where I feel I should be. I don't know what the target will be when I come closer, initially it was sub 4 but based on recent sessions that seems unlikely but I'm ok with that. It's been a funny ole year and I'm very happy to have had running in my life these past months, it's a tonic.... races and results are just the icing on the cake 0 -
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Let's hope it goes ahead and we all make it to the start! What plan are you doing?
By the way, just read that TT report - excellent going (and glad you weren't run over!)
Thanks D. You prompted me to read the TT report myself, it was a nice reminder of the buzz. I do enjoy the shorter stuff, some day soon I'll train for it
I'm following the grads intermediate plan, devised by the esteemed Luke. I did a P&D base plan but didn't feel i could handle the mileage in the marathon plan. Grads is familiar having followed it in 2018 which didn't pan out too well admittedly but I got a big PB following the HM plan last year.0 -
Hello log, it's been a while!
A bit of an update for the sake of closure.
Things went down hill after that last post in August. I went on a staycation for a week and couldn't really get back into the plan after the week away. The lack of a solid race plan got to me & the long runs in particular just seemed pointless so after about 8 weeks I pulled the plug on the marathon plan. For about 4 weeks I jumped into another generic plan (HM I think). Despite the lack of mojo I knocked out my highest mileage months ever in July and August last year and by the end of the year I was aprox. 350 miles up on 2019 with the only down time being 8 days at the end of Feb for a knee niggle.
2017 - 1,001 miles
2018 - 1,464 miles
2019 - 1,547 miles
2020 - 1,893 miles
Heading into Q4 I was ticking over, running consistently but with no goal. I'd already followed a couple of base plans early in the year and with no races on the horizon I was feeling rather meh about running. At the end of September completely on impulse and with very little research (quite unlike me) I signed up to a month with a coach (online). A month later I signed up to 6 months so I'm currently about half way through that.
I always thought coaches were for "proper" runners and I don't class myself as a "proper" runner more of a hobby jogger or a middle age mammy trying to combat the affects of the decline of youth :eek: I certainly never thought I/it (running) was worth investing in. But then Covid happened. After 6-7 months of various degrees of lockdowns I realised that running was the only constant in my life (outside of my little family unit) and with little else to spend my hard earned money on, why not!
So far I've no regrets. I may not be any faster (I'm probably slower in fact :pac:), I may not be stronger (but I think I am) but what I definitely am is a more content hobby jogger! I just do what I'm told (most of the time ) and when it doesn't work out there is someone to off-load too, when it does work out there is someone there to share that with too and always some titbit of feedback that is different to how I interpreted the particular session/week.
The main goal for the year is the same as last year - an Autumn marathon. In the absence of a race the focus will just continue to build on getting stronger, I definitely won't be doing a marathon TT. Shorter term, I signed up for Cara Bundoran 10m last March, that entry is carried over to this year and has gone virtual so I'm aiming for a 10m TT in March.
Right now it's hard to see myself getting any faster over 1m-5k but I think I can take some time off over the longer distances especially 10m-marathon. I have some aspirational times that I wrote on a post-it a couple of years ago and I still have my eye on those times over the next couple of years.
Covid has thought me it's a privilege to have running in my life. I don't know how I'd have got through this past year without it to keep me sane! I'm looking forward to the day we can combine running with travel & socialising again! Parkrun seems like a lifetime ago now, I admit I wasn't a regular parkrunner (mostly it clashed with kids' sports) but I've missed the opportunity to go along occasionally and have the banter before/after. I've missed meeting up with runners at races this year, DCM of course being the highlight, I look forward to the day we can all congregate in McGrattans again. Despite the fact that in the 3 times I've been there I've never managed to stay very long it's always been a highlight and one I'll appreciate even more after all of this.
It's lovely to see so many logs revived here lately. And new loggers too. Best of luck to all. Hopefully 2021 will bring an end to Covid and a return to some sort of normal life again.
Thanks for reading (for anyone who made it this far
). 0 -
I hope you'll be updating regularly again I'll be interested to see the approach to the 10 mile. I'd forgotten you mentioned a while back to having signed up to a coach, sounds like it's been a good experience so far and probably makes a lot of sense with lockdowns and having the children home so much, less time to be thinking about plans yourself.
re parkrun, I think about it at least once a week and not necessarily on Saturday mornings! I miss it so much 0 -
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I hope you'll be updating regularly again I'll be interested to see the approach to the 10 mile. I'd forgotten you mentioned a while back to having signed up to a coach, sounds like it's been a good experience so far and probably makes a lot of sense with lockdowns and having the children home so much, less time to be thinking about plans yourself.
re parkrun, I think about it at least once a week and not necessarily on Saturday mornings! I miss it so much
I bet you do. I have such a yearning for it - and that's from an irregular attendee so I can't imagine what it's like for real devotees. It's heart breaking really. I can't think too much about anything lately without crying, lockdown #3 is definitely hitting us all hard 0 -
Thanks A - runner I am soUgh, shutters at the thoughts of a jogger. Stop that. You are most definitely a runner.
Good for you on the coach and glad you're enjoying it.
Only said yesterday we are lucky to have a hobby that we love and with no injuries able to get out daily and run. I feel for others who must be so bored.
I miss parkrun, see there was a new parkrun record at the weekend? Still getting Australian and NZ updates. Lucky F8ckers get to enjoy it weekly. I did feel a bit weird watching the Melbourne start last week, so many people ALL IN ONE PLACE. WEIRD.
Yeah, i follow a few of Strava who are back doing Parkrun and I watched the live feed for the Zapotek:10 in Australia on Tuesday morning - Sinead Diver was running in the 10,000m... It's so strange to think that in some parts of the world life as we once knew it has resumed. It will feel very strange whenever things do open back up here - the thought of sitting around in a Cafe with even a handful of friends seems alien now, never mind a busy parkrun or race start! But hopefully those things will feel safe and normal again 0 -
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Haha yes I think we were there at the same time even weren't we! Such a great spot. So much to do with the kids. We talked about going back this year but we've booked a staycation on the other side of the country now - hopefully we'll be free to travel by then.
The multi jobbing is a bit of a mare alright. I just keep thanking god that my kids aren't any younger than they are - at least they can be left alone for a few hours even if it isn't ideal or very fair on them My 8 yr old admitted earlier this morning for the first time that he misses school - he's the most stubborn child ever so for him to admit it must mean he realllllllllllllly misses it. He discovered Harry Potter at the start of Lockdown #1 and he's read all the books 4 times over now, he'll always associate HP with Lockdown :rolleyes: Hopefully an end in sight.
I must start logging again - the intention is there but....0 -
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Swashbuckler wrote: »On the Harry Potter thing I saw an event on Facebook for April. It's a virtual tour of the lights at Hogwarts Castle. I think it's Disney but not sure? Might be nice for the young fella
Thanks P. He's done all kinds of HP related stuff on zoom - a science camp, quiz, art classes... it's amazing what's available. Problem is at his age for a all these you really need to sit with him for him to get the full benefit but still isn't technology amazing! I'll look that tour up, sounds right up his alley, thx 0 -
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