Daz Does Tri

Wow, yesterdays run was tough.  I am not going to mention the heat, I've moaned enough all winter to begrudge the mercury tipping over 30 but combination of tired legs from track and weaher pushed the HR lunar for pace.  Possibly the most un-economical easy run of the year at approaching threshold HR on some parts. Sacked the planned 8 down to 5 to be sensible - at the minute it's about retaining fitness and keeping everything healthy and fresh.

Track tonight. Not gonna lie, I really didn't fancy it today and couldn't see how on earth I was going to drag my ass round double last weeks session. Warmed up with DC, strides and stretching and into the set -

Easy & Steady double day today.  Yesterday 8 @ 7am was a bit of a shocker, so a nice easy 3 mile loosener early doors followed by a steady 5 late afternoon in the sun. The loosener was a very easy 8:34/mm and the steady 5 was 6:52/mm.  Nice pace in the conditions and I cut the planned 10k a mile short because the HR would be high because of the heat.

Rested yesterday for Ange's birthday.  An all-dayer in London was great fun but ended up with a kicker of a hangover this morning.  To be fair it's not that bad but having had a good break from drinking sessions recently I'm just not used to it and am not in a hurry to do it again! Got out at about 5pm for an easy 5.  Knee swelling had gone down but it still feels something (or maybe it's just in my head) - either way I planned to keep it easy just to keep things in check.

Good joke that one !! Rest day today. After last nights decent tempo for some reason my knee swelled up in bed. Not exactly sure but Dr. Internet tells me it's likely ITBS.  Swelling is fairly localised to top outside of right knee and isn't painful.  Get that 'fluidy' feeling when I extend and retract leg. Feels slightly tight to and some clicking on the tendons so looks like closer to the bone.

After a solid 5 day block today's planned session was the 5 mile threshold (159 bpm) tempo.  Strong warm up and cool down makes it a solid workout. Hard to guess what would happen but with fatigue and heat I'd guessed it may go over threshold but the plan was always to stay relaxed.

Woke up this morning and my legs were properly fucked.  Coming down stairs I had practically marked it as a rest day. After some easing off and walking about, have to say they started to come to life but started today's easy run not expecting much.

... my boys!  I can't say how strange it is to run a track session with my kids.  Sawyer's coach didn't turn up so he ran with us.  With my need for speed and Jacob needing 1500m sessions this worked out perfect. 2 x (4 x 200m). A proper old school standard session from the history books.  Started Sawyer 20m up and he finished just in front of me on most.  Jacob obviously strong in front averaging 29.xx with me in 32/33.xx and Sawyer probs running equivalent of 35 secs per rep which is way under 800m pace.

Hmm, this is an interesting one and not one I thought I'd seriously consider back when I was running 18.30 Parkruns not too long ago. A 15.xx for 5k has always had masses of appeal as I think it's really the point where you separate good club runners from ones that are really decent.  It's actually not that good a level at all in national terms but as a local athlete if you run a 15 then you'll be expecting to win or top 3 every race nearby. It's kind of the point where people expect you to win races. At the moment I'd consider myself a 17-17.30 runner that can go sub 17 on a good day.  For the purpose of this I'd like to consider myself a 16-16.30 runner that can go sub 16 on a good day! From Mcmillan calculator the racing equivalent times are as follows - 5,000m - 15:59 (5:09 per mile) against 16:59 (5:28 per mile) 3,000m - 9:05 (4:52 per mile) against 9:54 1,500m - 4:15 (4:34) against 4:38 800m - 2.04 (4:09) against 2:23 5 miles - 26.30 (5:1

Tough week this week. 2 races, lots of tired runs, no sessions but finished on a high. Mon - REST Tue - am) 3 easy pm) 1500m Kettering 4.38:93 Wed - 4.35 recovery Thu - am) 5 steady pm) 7.5 steady Fri - 6 steady Sat - 3k - 9.54 Sun - 10 steady @ 6:55/mm

Been tired this week, not quite recovered from the 1500m on Tuesday and I think lack of consistent sessions has left everything feeling a bit of a struggle. Headed down to Walthamstow - an old haunt - for the SAL match as a non scorer in the 3k.  Actually felt today would go well, races have gone OK even if training this week has been laboured.  Warmed up well, felt confident but boy it was warm !

Time to start building some structure and focus into my training.  I'm still just kinda winging it with an outline and then crashing through races as they turn up. Long term, I don't really have any goals - I know I'm not interested in anything long (even 10k I can't seriously be arsed with) and I'm enjoying track so I know long term something track based would be ideal target.  I must admit it would be nice to 'chase again next year but lots to put right before then.

1500m last night.  Actually really look forward to track races again. I can't believe I didn't take it up again years ago. I have to say, bang for buck, track racing is so much more enjoyable than road racing.  It's considerably more measurable against itself.  The pace is always quicker. It's over faster. The national rankings are achievable.  Time commitment is much less.

Push yourself to breaking point, rest, recover, race. And repeat.  That was the plan hen I was younger.  Back then, breaking point took some doing. I could do hard intervals the day after a race! Nowadays I need a proper shuffle to recover.  Saying that I am really feeling the benefit of more regular racing recently.  My easy & recovery runs are definately improving. I'm enjoying the racing if I am honest, something like 9 races this year on PO10!

Parkrun this morning.  I fucking hate early starts !! Plan was very simple.  17.30 target BUT sub 18 a must (that's the ranking time for Parkrun on po10!) Still not 100% confident, especially on early starts.  Aim in my head was go off at 5.30 pace first mile.  If all is well try and run 5.30 through the card, however, if going well keep the HR down and card this as a hard tempo.

Back to the Peterborough GP 5k series tonight. Obviously I've been a bit so-so about form lately.  I know I am fitter I'm just not faster. The plan for tonight - set off around 5.20/mm and see what happens.  Luckily, I've banked a 16.59 so no point fannying about nibbling at that.

Right now things certainly feel like they are coming to a plateau.  Gateaux would be better if I am honest. Racing tomorrow, not exactly sure how it'll go but I do know I am roughly in the same ball park as last time.

Crazy fucker! Ummed and arred today about what to do.  I must admit confidence isn't soaring going into Wednesday.  Like I said yesterday, I'm fitter through longer & consistent training time but I'm not feeling faster. Today decided to do a 2 mile tempo, just as a confidence boost really.  Saturdays hungover Parkrun had me wondering if it was even possible to run flat 6s !! Easy 3 mile shake out this morning (after a solid hour s & c session). Felt good but a little 'leggy'.