Coaching – Week 11

Back to running again ahead of the first race of the year, but the week of work did not allow the full remit of training, but find out how the 11th week of coaching went…

Day 1

20 minute jog

The first run for nearly 3 weeks.  5am and just before a full body work out.  Nothing special in terms of pace, just running about 6 minute km/h.  I could tell I have not run for a while, the legs did not feel smooth, but the cardio was fine.  With the heavy cycling load the legs were never going to feel great.  The key was what the ankle felt like.

I could feel it every step, but I could also feel it in the right foot as well.  Some of which may be down to lack of running and needing to get back in to it.  I will see how it goes through the rest of the day and then the other planned run this week, before I make a decision about Brighton Half.

Screenshot 2016-02-22 07.10.35Screenshot 2016-02-22 07.10.51Screenshot 2016-02-22 07.10.13

As this was a double day, I was also meant to do another session on the turbo

10 minutes @ threshold HR (will be 5 beats or so lower than running) + 10 x 40 sec hard pushes, 20 spin recovery + 10 minutes @ threshold HR with 2-3 easy between the 3 sets

Sadly the demands of work meant I did not get home in time to complete the session

Day 3

10/10/10 Progression

I had swapped the run and turbo round for practical reasons and headed off around Victoria Park for the first ‘proper’ run of the month.  It actually went really well, with the pace being good in all 3 sections, and quicker than expected.

The pleasing element was what felt like quite a natural progression in the increase in pace, but the running did not feel fluent at all.  However, generally please with it and it was a slightly bizarre run as Adidas had taken over part of the park and were creating a light display with it, which meant running in the park in the dark for the first time.

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Day 6

20 minute jog

Another run that was fine but not fluent.  I expect I was going too quick for a normal jog, but I find it hard to go much slower than that and to maintain cadence and form.

Screenshot 2016-02-28 18.30.07Screenshot 2016-02-28 18.30.22

Day 7

Brighton Half Marathon

After only 11.5 miles in total in the month I was really not sure what to expect from the race.  In the scheme of things it was a ‘C’ race for me, with North London in a few weeks time being a B/C and then Hackney in May being the spring target race.

It was cold but pretty good conditions.

The aim was to be somewhere just under 2 hours, but to run comfortably and see how the pace was, with no expectations at all.

It was quite busy in places, which meant that you could not run totally fluently, but it did help keep the pace in check at times.

The ankle (which I think is the tendon I had the op on as the root cause of the problems), hurt every stride, but was more annoying than anything else until 15km, when it started to get really painful.  No point stepping off the course by that point as I was at the furthest mark from the start finish.

I backed off a bit and kept focused on finishing.

I was pleased with the pace averaging 5:21 km, without putting in max effort.  There were a lot of km splits within a few seconds of 5:20.  Hopefully that means that my judgement of consistent effort has improved, even if it was a bit quicker than I was planning.  If being honest, I would have found it difficult to run any slower.  Pleasing that I found the reserves to be quicker in the last km and run through the pain.

The good news is that the ankle, although it hurt, still allowed me to walk back from the station to home.  With any luck a few days will see it OK again.

Full race report can be found here:

Brighton Half Marathon

Screenshot 2016-02-28 16.20.11Screenshot 2016-02-28 16.20.27Screenshot 2016-02-28 17.21.17Screenshot 2016-02-28 17.21.54

The Current Week

There should have been some turbo work involved this week, but normal work has taken over with some late nights.  It did mean some training sacrifices and may do as well over the next few weeks, hopefully not too many.  I did manage to keep up with the core sessions and work outs and sneaked in an extra (short) swim.

Screenshot 2016-02-28 18.50.51

8 Week Rolling Summary

Screenshot 2016-02-28 19.06.31

Screenshot 2016-02-28 19.07.38

Monthly Summary – 2016

Screenshot 2016-02-28 18.53.29

Day to Day Summary – 2016

Screenshot 2016-02-28 18.53.47

Author: The Mr Smith

Photographer, Gourmet, Cook, Oenophile, Traveller, International Athlete, Investor, bit of a Geek and observer of life

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