Tonight ...... after you have been cycling to and from work and not feeling 100% I am going to be gentle with you (ish)
I am not convinced you are going to be 100% so could you TRY to run 6 miles at 5.5 min k's and record your HR please but if you feel at all rough then get yourself home please...... I would like to fit in a double figures run this week sometime but not sure if it is better to wait till the weekend and make sure you are back to 100% again. Yesterdays planned long run is now consigned to history so we will do a normal training week and go long again at the weekend. May I respectfully suggest that we take this as a down week and make sure you are ok then hit the weekend running (literally)
I also need to go and look at your diary to see what is planned......
Hope you're feeling better Frodo. I will look forward to seeing you at the North Dorset marathon, it is lovely, and last year they had beer at the end, now there's an incentive.
10K at as near 5 and a half min/Ks as I could get: 54.08 HRav173/max182 I set up the little training partner thingy (though I looked like a right p1llock trying to work out how to get it to start after the warm up ) but it certainly spurred me on - nothing like an anthropomorphic little timer to bring out my competitive side and I beat the wee fecker too
I'm afraid I can't run in tomorrow (though I usually would on a Tues) as I have an important meeting at 8am, and I can't look smart enough using the staff shower facilities. Also, as the weather is meant to be shocking, it'll have to be begging a lift in time
Evening potter and swim instead?
Also, I'd normally run recovery runs at 159BPM or less - is that too low?
for this week yes,,,,,,, I just want to push your comfort zone a little if I can,,,,,Only about 4 miles home is it not?
I am trying to keep away from the miles without a reason and a recovery that is well within your comfort zone after what wasn't a particularly hard session ( or shouldn't have been really bit you were poorly yesterday so I make allowances) is a bit of a waste of energy, I would rather you went to the pool and did say 6 sets of 10 lengths off 15 seconds rest.....good cv stuff
Mr Plum, are you definitely our 10th team member for Legends then? If so, I will need your inside leg measurement etc please, so I can let the race people know your details
Swim and Trubo stuff would be helpful - thanks Though the Vit is a long way off, it is lurking there to wake me with the occasional cold sweat. I have the Outlaw bike leg to factor in too. I *may* have been coveting Debbo's Orbea that she's selling as well
Edited to respond to cross post - it would be run home, then swim - is that OK?
yes even better,,,,,, HR as stated and no "swimbling" in the pool. I want to know what you are focusing on in tomorrow's session before you go to bed tonight
OK - plan for tomorrow is finalised: one lift in is sorted, so I will run from work to the pool, swim with an attempt at Plum's 10 reps (tries not to hyperventilate) and get a lift back from the pool (or run, if I'm running late as Mr F has football at 6.30pm)
do sets of 10 lengths with 15 seconds rest until your stroke starts to fall apart then stop.... couple of hundred warm up and down. but this is about running so a heart rate run it is....
Let's just say it's not been a good day - my lift fell through as he woke up with man-flu. So I drove myself in, with the now free shared car, meaning I had to drive myself home and take the dogs out after work, which threw all my timings out. To further compound the situation, my Garmin had decided to switch itself on and drain itself of all charge, delaying me further. The problem with this is eating; the nature of my work routine means I have to eat at midday. Therefore, by 4-5pm I am starving , so running home and then eating is fine, but if I'm held up at all, then I tend to need to eat, wait for digestion and then run. Tonight, after dog walking, I had a small cup of lentil dahl to tide me over, but the added Garmin delay (and general nursing stricken man with man-flu) meant that as I headed out, I was properly hungry again. It shouldn't matter in the grand scheme of things, it was only a little 4m potter - but it played on my mind, on top of one or two other things, it did not make for a positive frame of mind when out and about. I found running to HR really hard - I couldn't rely on finding a rhythm, like I do with pace, and because the target of 170bpm was an unfamiliar reading, I just couldn't find the right amount of umph to hit it. And as time passed, and I could see I wasn't getting it right, my will just melted a bit and I got cross with myself, which didn't help
So when I did get in, I really couldn't face heading to the pool and being carp at that too. My swimming is a pretty fragile thing at the best of times, and I know me, I would continue to beat myself up about the run while I swam, making it all worse. Sometimes, you need to know when to quit and come back and try again another day.
The upside of this, is the man with man-flu is sofa bound watching the football rather than out playing it, while our temporary lodger has gone out to play, meaning that we can actually sit down together as a couple in an evening for once. Which is nice
Frodo, sorry your head and hunger played you up tonight, at least you got to watch the footie.
Midweek tempo run tomorrow then for Frodo,,,,,,,medium distance at MP+ a tad so 6min k's for 14k please,,,, if you want a warm up you can do a k off the front nice and gentle to loosen everything up.
Comments
Tonight ...... after you have been cycling to and from work and not feeling 100% I am going to be gentle with you (ish)
I am not convinced you are going to be 100% so could you TRY to run 6 miles at 5.5 min k's and record your HR please but if you feel at all rough then get yourself home please...... I would like to fit in a double figures run this week sometime but not sure if it is better to wait till the weekend and make sure you are back to 100% again. Yesterdays planned long run is now consigned to history so we will do a normal training week and go long again at the weekend. May I respectfully suggest that we take this as a down week and make sure you are ok then hit the weekend running (literally)
I also need to go and look at your diary to see what is planned......
10K at as near 5 and a half min/Ks as I could get: 54.08 HRav173/max182
I set up the little training partner thingy (though I looked like a right p1llock trying to work out how to get it to start after the warm up ) but it certainly spurred me on - nothing like an anthropomorphic little timer to bring out my competitive side and I beat the wee fecker too
1 05:19
2 05:27
3 05:30
4 05:26
5 05:30
6 05:28
7 05:41 (navigating tram works - closed pavements )
8 05:29
9 05:24
10 05:28
My stomach rebelled a bit, but nothing too ouchy.
Is that OK, boss?
Question....
1) where were the mins and the max's on the HR or did it just climb steadily
You cycling in tomorrow, if not and the weather is kind you can do a steady run in please.... direct route keep HR below 170 please
1 164
2 170
3 170
4 175
5 171
6 175
7 175
8 174
9 176
10 182
I'm afraid I can't run in tomorrow (though I usually would on a Tues) as I have an important meeting at 8am, and I can't look smart enough using the staff shower facilities. Also, as the weather is meant to be shocking, it'll have to be begging a lift in time
Evening potter and swim instead?
Also, I'd normally run recovery runs at 159BPM or less - is that too low?
I am trying to keep away from the miles without a reason and a recovery that is well within your comfort zone after what wasn't a particularly hard session ( or shouldn't have been really bit you were poorly yesterday so I make allowances) is a bit of a waste of energy, I would rather you went to the pool and did say 6 sets of 10 lengths off 15 seconds rest.....good cv stuff
My swimming isn't good enough to do that yet
When I say I'm still learning, I really do mean just that.
Turbo or spin class?
Or, *ponders* if I got a lift in, I could run home...
just do four reps if you cant swim that long.
wotcher gonna do on the turbot? if you are going to sit and twiddle you had better go to a spin class because you don't want to upset me do you
And, yes, of course that is what I would do, maybe to an episode of CSI or Law and Order
So, swimming, spin class or run home... hmmmm....
That's fine Mr Plum
Though the Vit is a long way off, it is lurking there to wake me with the occasional cold sweat.
I have the Outlaw bike leg to factor in too.
I *may* have been coveting Debbo's Orbea that she's selling as well
Edited to respond to cross post - it would be run home, then swim - is that OK?
but this is about running so a heart rate run it is....
Let's just say it's not been a good day - my lift fell through as he woke up with man-flu. So I drove myself in, with the now free shared car, meaning I had to drive myself home and take the dogs out after work, which threw all my timings out. To further compound the situation, my Garmin had decided to switch itself on and drain itself of all charge, delaying me further. The problem with this is eating; the nature of my work routine means I have to eat at midday. Therefore, by 4-5pm I am starving , so running home and then eating is fine, but if I'm held up at all, then I tend to need to eat, wait for digestion and then run.
Tonight, after dog walking, I had a small cup of lentil dahl to tide me over, but the added Garmin delay (and general nursing stricken man with man-flu) meant that as I headed out, I was properly hungry again. It shouldn't matter in the grand scheme of things, it was only a little 4m potter - but it played on my mind, on top of one or two other things, it did not make for a positive frame of mind when out and about.
I found running to HR really hard - I couldn't rely on finding a rhythm, like I do with pace, and because the target of 170bpm was an unfamiliar reading, I just couldn't find the right amount of umph to hit it. And as time passed, and I could see I wasn't getting it right, my will just melted a bit and I got cross with myself, which didn't help
So when I did get in, I really couldn't face heading to the pool and being carp at that too. My swimming is a pretty fragile thing at the best of times, and I know me, I would continue to beat myself up about the run while I swam, making it all worse. Sometimes, you need to know when to quit and come back and try again another day.
The upside of this, is the man with man-flu is sofa bound watching the football rather than out playing it, while our temporary lodger has gone out to play, meaning that we can actually sit down together as a couple in an evening for once. Which is nice
7Km in 41.44
1 05:36 166bpm
2 05:47 167bpm
3 05:50 166bpm
4 05:57 166bpm
5 06:05 165bpm
6 06:11 164bpm
7 06:17 164bpm
Hmmm
Frodo, sorry your head and hunger played you up tonight, at least you got to watch the footie.
Midweek tempo run tomorrow then for Frodo,,,,,,,medium distance at MP+ a tad so 6min k's for 14k please,,,, if you want a warm up you can do a k off the front nice and gentle to loosen everything up.
and dont get man flu from him indoors please