Merry Christmas !!
So a bonus week rather than cut back. Different week with Crimbo but based around same principles. Eddington Tuesday, Parkrun Saturday and 15 mile long run.
Still trying to recover through the week but can feel the adaptions happening. Last 2 weeks have been hindered by niggles, illness, life and a hangover so back on the schedule this week.
Monday 22nd December
Weigh in 66.0kg.
Rest day. Will hit gym and do uppers plus rehab but let the legs come good today.
Tuesday 23rd
Weigh in 66.0kg.
Run - Eddington. Only 4 of us out so decided to run Andy's session with him as it worked out better running with someone and even though was only 4 mins shorter volume (2 not including the 30s at the end) was much better consistent pace.
Ran 8 x km off 60 - ended up being more than 1km each rep and was pretty much 3.30 on the nose. Most likely averaged 3.27 per km so 8km at 17.15 5k pace.
HR was very good, average was 161bpm maxing at 165 on the last rep.
That's likely 5k pace I'd say. It felt comfortable. Little achy in places but didn't feel quick (quick) so I think I might be able to hit that. Am I in sub 17 shape - hmm, maybe not quite there but definitely in the right ball park. Strava says best 1km was 3.23 so hovering around that.
That's 5 weeks of consistent sessions and moved the dial up from 3.45 per km for 6 off 90 to 3.27 for 8 off 60.
Threshold work is really getting me stronger and quicker without too much effort if I am honest. I'm not dead and last night session felt much more controlled. It was windy too. Think I am happy to call 5k pace 17 flat sp finally getting down towards doing honest work at 3.20 per km again which is my benchmark for racing.
I do need to find something to have a proper test in the new year. Not fussed about going all the way to Battersea in the cold so may just try working harder at Parkrun to keep a lid on things.
This Saturday at Buggys I will try and lift the effort to hover around 165 bpm off a 162 average - hopefully close to 18 flat. Steady work in the 5.3x range. Once I feel confident hitting 5.2x range in training I am arriving at fitness.
At some stage I need to plan working in some mile pace into the schedule. Still a little apprehensive with the feet and hips but lets see. I'll start with the classic 2 x 8 x 200 opener then mix 400/300/200 and work towards 8 x 400 off decent recovery when rounding into racing. I am fairly confident I can get back into 4.49 shape by Feb but who knows. Next Wednesday will be a good indicator on untapered legs.
Wednesday 24th
Weigh in 65.9kg.
Back in the 65s. Next up is 2 days of binge eating lol.
Feel OK this morning, few aches and grumbles but nothing that can't be ironed out. Plan is 12 easy today with Dan, J, Matt and a Herbies finish.
Routine is key this week, need to stay on the rehab and need to add in strides as I go along. In good shape, just need to maximise the benefit and give myself a platform to kick onwards to sub 17 and sub 5.
Run - met Dan & Matt with Jake. Rolled out nice easy 12 @ 131bpm shelling peas. Finally starting to adapt to the work and get on top of things. Feels like this mileage is correct for the level and another couple of weeks (3 with race) and I'll be ready to push onwards. Finished with a Herbies which is always mint. Lalbagh for dinner too.
Christmas Day !!
Merry Christmas !! Run - 4 easy miles to just shakeout pre-xmas dinner. Great day, had fun with the kids and had a couple of beers and a glass of champers. Ate way too much and went to bed feeling like a stuffed pig.
Boxing Day
Weigh in 67.2kg
Lol totally expected. And after a small intermission, normal programming resumes. One eye on Battersea next week now. Plan is to get back into a good routine. 8 today, 6 including a Parkrun workout tomorrow and 15 Sunday.
Body feels a bit beat up but not as per usual. It's just the shit food. One the whole the legs feel good. Think I'll be in the 65s within a couple of days.
Run - waited around all day then ran with Jake on the coke club route. Freezing cold but actually felt pretty good. 8 miles @ 7:40/mm @ 134bpm.
Things are moving well, HR is low. Right now, I am lacking speed (obviously) and racing BUT I have to say the long runs and threshold sessions are still paying dividends. No complaints on that front. No end in sight to improvement so while the adaptions are still going I'll stick with the current schedule. I feel like dropping the long (long) run to 12 will be nice going forward but other than that no complaints whatsoever.
Back to some routine now crimbo is over and see some healthier eating and weight loss. Motivation to race isn't flowing but I'll address that by reading back to when I couldn't fucking run :/
Saturday 27th
Weigh in 66.6kg
On the way back! Run - Parkrun with Ian, John & Al. 18.27 at Buggys. Was slippery AF on the path out and pace was way over 6/mm but managed to keep it sub 6s overall. H 157 bpm avg and only picked up last few meters as held off some old fart for 4th lol. Good LT1 workout. Feeling a bit bleugh so good to bag it and move on. Definitely getting stronger week on week and keeping to 55 is helping. Couple more weeks of this and I think fitness will creep up.
Long run tomorrow to close out the week and then time to taper in to Wednesday.
Sunday 28th
Head to Grafham to meet john & Al. Get 2 miles in early doors and then run a lap with the boys and a mile afterwards to bank 12.
Minimum long run. Feeling a little jaded to be honest. Getting there with the training plan but Christmas week has taken it's toll !
12 miles @ 8:16/mm @ 133 bpm. Nice and relaxed. Would be 7:40s on the busway! Nice to get some hills in.
Debating getting the extra 3 in to round up the mileage to 55 but to be honest resting up for Wednesday now to have the best possible chance of breaking 5.
Pretty solid week banked, 52 miles run, good session on Tuesday, 2 shorter long runs of 12 and a hit out at an icy Parkrun at LT1. Pretty much all the boxes ticked but obviously nutrition takes a dive this week. Feel like I am fighting off something in my system and feel a little heavy. Race week incoming. First time since July I've been thinking something remotely decent and that was first time since March! Sub 5 would be nice as an A target but sub 5:10 is the likely one. Cannot see anything over 5:15 happening based on training paces but you never know! Hate not knowing what to expect but I have not done any specific training for ages, no speedwork and no racing.
I look back to August / September and the thought that there was a real possibility I would never be in the position to race again thinking I could run pain free and remotely fit. Even if it's way off what I would like I have an opportunity that I thought may not happen. Just plan to enjoy getting to the line and starting what could be a redemption arc for the ages.
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