Now that we are a month in to the new training programme I am getting more familiar with what is needed, but there is still no normality with the travels, but this is how week 5 went.

Day 1

Easy run: 40 minutes, remain conversational (MP + 75-90s) but include 6 x 20 secs fast @ 800m effort with enough easy running to fully recover between each.

The body was not functioning very well, lots of aches and pains and did not have any good sleep for the 3 previous nights, the body clock was well out of sync.  The good things was that I I got to run a little bit on the route of my first race in 2014, the Melbourne 10k.  I got a pb on a segment 🙂

The updated Garmin software for my watch has even more data on it 🙂 It appears that, to my surprise, my ground contact balance is about 50/50, which is good

Screenshot 2016-01-19 17.38.27

Day 2

Sharpening run: 5-10 minutes easy + 4 x 2 minutes @ 5km pace (60s recovery) + 2km @ threshold effort + 4 x 2 mins @ 5km effort (60s, 45s, 30s)

Shit, shit, shit! This just did not go well. The proof that 4 days with very little sleep is not good, plus eating out for the last 10 days.  I Just did not feel right to start with, but once I got over a tech failure, my own doing in reality, I set off for the first of 2 minute 5 km pace sets (the easy 10 to start with was recorded as a separate activity).

All was going OK until the threshold session of 2 minutes.  I mentally drifted, but the body felt awful, the feet felt terrible with blisters and something was rubbing on my heel which has caused another one

I Just could not keep it going for the threshold session so eased off and then the repeat of the 5km ones just did not work.  I kept trying but the head had gone.  Although warm it was not massively hot, but had to stop to top up on water.

Lots of excuses and needed to sort some sleep out, but that is how it felt. Hopefully that was the bad one over and done with.

Screenshot 2016-01-19 17.37.10

Day 3

I did an additional run to make up a bit for yesterday and to stretch the legs, and also to see how the blisters felt.  Stunning location to run, but it is so dry the cracks in the ground are massive (it was off road) so lots of concentration required.  The legs did not feel too bad, but going to take a rest tomorrow.  There were lots of gates to stop at, open and close, hence slower pace.  I also walked/ran the last part to try and warm down, not easy when it is 25c!

Screenshot 2016-01-19 20.04.10

Day 5

Easy run: 30-40 minutes including aster efforts as per Monday

I did not feel too bad, the legs had benefited from a rest day, but the heart rate did not benefit from a late night.  Luckily the blisters did not give any grief.  I also used it as a bit of a reccy of the Park Run, although I knew the course, it was more just a question of reminding myself, and to see the possible effect of the wind, which should have  given a good strong finish if it is breezy and the same direction

Screenshot 2016-01-19 20.05.55

Day 6

Parkrun – run hard and good luck. Warm up with 10 minutes easy and include 2-3 longer, race pace strides before the start

This was my first race since starting the coaching.  The preparations for a race should not involve a 4 hour lunch, 10 courses with matched wines the day before, but when on holiday needs must.  It was a glorious morning, a bit of a breeze, but a perfect temperature, sunny and dry.

The target time was 4:24 km pace, which I was within a few seconds of on each km, so I am very pleased with that.  The legs felt OK, but the lungs and heart were struggling a bit, and the last 2km was a struggle (but pleased that the pace remained good even though struggling).  The mind definitely wandered briefly, but a kick up the backside got that back on track for the finish.

Can not complain about a Park Run PB, plus the watch measured 5k, which does not normally happen at Horsham, so a 5k PB as well.

Screenshot 2016-01-19 17.50.50

Screenshot 2016-01-19 17.51.10

Day 7

Long run – get out early Chris. 90 minutes – run the first 60 minutes easy and in the final 30 alternate 3 minutes steady (MP) and 3 minutes threshold continuously with no rest.

60 mins easy plus 3 minutes at marathon pace & 3 minutes threshold * 5.

I do not think I have sweated so much! It was hot and the legs were heavy after the Park Run.  Running through the city meant quite a few stop starts and despite that I was only 1 minute outside my first 10km race time, which was in Melbourne, but this time I was keeping pretty well in to Zone 2.

The route did put a steep hill in at the wrong moment so the 2nd marathon pace was a plod up a hill and I could not manage the last rep, the tank was empty so used the last 6 minutes as run walk warm down

Screenshot 2016-01-19 18.22.55

The Current Week

Screenshot 2016-01-19 18.47.09

8 Week Rolling Summary

Screenshot 2016-01-19 18.47.58

Monthly Summary – Rolling 12 Months

Screenshot 2016-01-19 18.48.44

Day to Day Summary – 2016

Screenshot 2016-01-19 18.49.36

Week on week heat map

Screenshot 2016-01-19 18.50.54

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