First session of the week
Woke up today, feeling much better. Foot and hips / glutes not feeling bad at all. Must have been the 5 bottles of beer last night lol
No excuse for not getting the session done today, just getting my head ready for it now.
Been a strange week. Missed the 2 planned sessions as foot wasn't right. Just hoping that things will ease out. If the foot doesn't feel better tomorrow it does look like staying off the pace will be the only way forward. I 'can' run easy without any issues in the Turner work boots. Running harder in faster shoes seems to cause problems but today's session will be a good indicator of that. Still running well though, not in bad shape at all considering.
To the session ...
Jogged to the bridge past the golf course. Phew, didn't feel amazing but pace had dropped to 7.31/mm avge by time I got there. Cross the road, couple of strides and off.
First rep - 3.31 - 5.57/mm up the hill. Felt pretty good but was breathing hard by the end. HR maxed out at 170bpm
Took pretty long recoveries today, nearly chundered after 2nd and 3rd rep so was called for lol
Second rep - 3.06 - 5:16/mm. Felt OK with pace but was feeling it. Tough session today. Wasn't sure I could do another one but I knew I would at least start it. HR max 171 bpm
Third rep - 3.39 - 6:10/mm. Wow, really struggled but dug in. Actually this was a good effort to be fair. HR avg 166 and max 174 bpm - 5k top end
Fouth rep - 3.03 - 5:09/mm. Surprised this was quicker than second one. Worked really hard on this one, it's a big drop down but it's all about getting the legs moving! HR max 175 bpm.
Jogged back at about 7:30 pace for 5 miles @ 6:35/mm avge.
Decent session, felt worse than last week but quicker. Recoveries still far too long but I'd rather get the paces out. Sub 6 up the hill is good for me, today's 2 were around 6:04/mm and down the hill would be nice to get those under 5/mm - today's was 5:12/mm. Lot faster than last week so progress.
Grade adjusted pace was 5:28/mm which on flat tarmac or track would feel very comfortable. It's the hill and the gravel that make this session so bloody hard! Elevation wise it's gaining 112ft - over 1km that's an average grade of 3.4%.
If I can only do one session a week I think this is going to give me the biggest benefit. It's paid off big time this week on trails and hills already. In a group this would be great to do 6 efforts off 90 secs recovery but solo it's a tough session.
Wore the Peggy Turbos today and legs & foot felt great today so fingers crossed all good !!
Most likely wear the Infinities tomorrow but we'll see how everything holds up after that. May experiment crossing Peggy T's and Infinities next week. Plan is 13.1 miles with the boy for his first half. Longest run for me since November 2018 I reckon!
No excuse for not getting the session done today, just getting my head ready for it now.
Been a strange week. Missed the 2 planned sessions as foot wasn't right. Just hoping that things will ease out. If the foot doesn't feel better tomorrow it does look like staying off the pace will be the only way forward. I 'can' run easy without any issues in the Turner work boots. Running harder in faster shoes seems to cause problems but today's session will be a good indicator of that. Still running well though, not in bad shape at all considering.
To the session ...
Jogged to the bridge past the golf course. Phew, didn't feel amazing but pace had dropped to 7.31/mm avge by time I got there. Cross the road, couple of strides and off.
First rep - 3.31 - 5.57/mm up the hill. Felt pretty good but was breathing hard by the end. HR maxed out at 170bpm
Took pretty long recoveries today, nearly chundered after 2nd and 3rd rep so was called for lol
Second rep - 3.06 - 5:16/mm. Felt OK with pace but was feeling it. Tough session today. Wasn't sure I could do another one but I knew I would at least start it. HR max 171 bpm
Third rep - 3.39 - 6:10/mm. Wow, really struggled but dug in. Actually this was a good effort to be fair. HR avg 166 and max 174 bpm - 5k top end
Fouth rep - 3.03 - 5:09/mm. Surprised this was quicker than second one. Worked really hard on this one, it's a big drop down but it's all about getting the legs moving! HR max 175 bpm.
Jogged back at about 7:30 pace for 5 miles @ 6:35/mm avge.
Decent session, felt worse than last week but quicker. Recoveries still far too long but I'd rather get the paces out. Sub 6 up the hill is good for me, today's 2 were around 6:04/mm and down the hill would be nice to get those under 5/mm - today's was 5:12/mm. Lot faster than last week so progress.
Grade adjusted pace was 5:28/mm which on flat tarmac or track would feel very comfortable. It's the hill and the gravel that make this session so bloody hard! Elevation wise it's gaining 112ft - over 1km that's an average grade of 3.4%.
If I can only do one session a week I think this is going to give me the biggest benefit. It's paid off big time this week on trails and hills already. In a group this would be great to do 6 efforts off 90 secs recovery but solo it's a tough session.
Wore the Peggy Turbos today and legs & foot felt great today so fingers crossed all good !!
Most likely wear the Infinities tomorrow but we'll see how everything holds up after that. May experiment crossing Peggy T's and Infinities next week. Plan is 13.1 miles with the boy for his first half. Longest run for me since November 2018 I reckon!
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