Gasping for Air

Sloooow Progress..........

noreply@blogger.com (Dex) — Mon, 14 Sep 2009 06:43:00 +0000

I continue to lose weight each week, but its happening very slowly despite the strict control I now have on my diet, and the amount of exercise I'm taking. Currenly cycling about 90 miles a week, and consuming about 2500 calories per day leaving a calorie deficit that WILL ensure I lose weight. I expected it to drop off a little faster at the start, I normally can rely on 6 or 7 pounds in the first week, but not this time, more like 2 pounds. Nothing wrong with that of course, its going in the right direction.

Thats been the theme over the last few weeks, small amounts of weight loss, but I've got a lot to lose and this could take a while. Maybe this is the difference between running and cyclings, the higher impact of carrying your own body weight means you burn more calories then cycling and hence the greater weight loss. Once I get to a reasonable weight I'll start running a little again as well I think.

Anyway, its going in the right direction, and if I keep doing what I'm doing it can't go any other direction except down.

Making Progress

noreply@blogger.com (Dex) — Mon, 07 Sep 2009 13:33:00 +0000

The good news is that I'm making good progress. I'm out on the bike 5-6 days a week, and the weight is definitely coming off. However, its a lot slower then I was expecting. I'm eating well, proper amounts of proper food, and getting lots of exercise in. I was expecting a bit more progress to be honest, I only lost 1 pound at this mornings weigh in. Perhaps its a consequence of getting older? Who knows. I'm not too concerned, at least its weight off, and not on.

In the meantime, I've been persuaded to sign up for this by my neighbour. Its not until next May, so plenty of time to build the base and endurance on the bike. Hes just come back from climbing a few hill in France, those of you who are cyclists will know that means he fairly fit. So I'm not expecting to keep up with him, but its nice to have a goal to aim at. I need to find a couple of shorter ones before May as part of the training build up.

Hopefully the weight will start to drop off a bit faster, although I am noticing it in a few areas, I'd like verification by jumping on the scales each Monday morning and see more then a pound a week reduction.

Ever onwards........

A New Dawn........

noreply@blogger.com (Dex) — Mon, 10 Aug 2009 08:20:00 +0000

I've done my weigh in this morning, and the numbers are not pretty, although hardly a surprise either. So the proper eating starts today, proper amounts of proper food. I'll try and get 3 meals a day with fruit snacks in between. I'm waiting for my new bike to arrive this week and am planning my cycling campaign prior to that arriving.

I work from home a lot, so I'm planning to do my morning commute to work. I'll leave home and cycle to work, which basically means I'll leave my house and cycle back to my house after getting a few miles in. And working from home was supposed to be easy ;0) Makes sense to me anyway, I'm not sure how long my commute will take me, but to start with I guess 10-15 miles,

I'm not sure what I'm comfortable with until I get on the bike. I don't want to rush into things in the early weeks or I'll leave myself to suffer lots of muscle pain from the exercise, and that will certainly put me off. In my mind I remember 30-40 mile cycles at an average speed of 20mph or thereabouts, and that was after running 10 miles in the morning. Ahhhhh, the good old days..........

Can I remember how to blog????

noreply@blogger.com (Dex) — Sat, 08 Aug 2009 10:55:00 +0000

Its been a very long time, and in the time I've managed to do some very significant damage to my fitness. Basically, I don't have any, and need to get my fat lazy arse out the door to do something again.

So, this is like confession, I'm hoping I can shame myself into sorting myself out again. Although, I'm back to scratch and have to lose weight in the order of "stones" not just pounds. I've ordered a new bike, a Trek FX 7.7 Hybrid, which should arrive next week, so a significant investment in getting out the door. I also own a Trek Madone 5.5 Road Bike but can't get comfortable on it with all the weight I'm carrying. I also have a Kona Mountain Bike, but it feels too small for me. I think I made a mistake with the size when I bought it and didn't realise until it was too late. I've never been entirely happy with it. Anyway, wifey wants to use it and she is planning to join me in my endeavours.

I have no hope of running at the moment, too heavy and that will be months off before I'd even try. Although this started out as a running blog, I'll see if I can use it to motivate myself through sorting out my diet, starting on the bike and see if I can get back to running eventually.

Or you might not hear from me again for several more months, I'm not telling you what I weigh, its too embarrassing, but if/when I lose any, I'll tell you that. Suffice to say, I have done NO exercise and eaten all the wrong kinds of food for the past 18 months, its a disaster really.

Lets see what happens.

Its been a while......

noreply@blogger.com (Dex) — Tue, 26 Feb 2008 15:21:00 +0000

I've not blogged for quite a while now, and after making a few false starts I'm sitting here planning my comeback. Mind you I have a long way to recover, I'm totally unfit now, and I've piled on a "ton" of weight which is going to take time to shift again. I'm afraid thats typical of me, I'm either all in or all out.

My decision to commit this to paper might help me get back in groove though. At least thats what I'm hoping. I know what to do, I know how to do it, but I need to get committed to the cause and make it happen.

Come on lardy arse, get out the door and do something............

It really is a daily struggle

noreply@blogger.com (Dex) — Sat, 08 Dec 2007 09:11:00 +0000

Having found myself injured with a Stress Fracture to my right leg, being forced to "bin" the marathon in Dublin, which I had done a lot of training for. But, as you may have gathered from previous posts the training had not really done what I was hoping it would do in terms of fitness for a good time.

I ended up having to just stop and rest to try and recover from my injury. The whole process was quite depressing really, not being able to run, and on the couple of occasions when I did try and do something, my leg just didn't seem to be any better. I'm not going to bore you with my meagre attempts at running since the end of October. Suffice to say that a few weeks of total rest were needed to allow the injury to heal.

So since the end of October and now, I've just done nothing in terms of training. I haven't cross trained or done anything, just rested. Oh, I did eat a lot though, and my diet has suffered somewhat so I'm carrying a few extra pounds that I need to get rid of now. Even the blog suffered, I just couldn't face it as I had just about enough of running and the fall out from my injury. So I'm feeling much better now both physically and mentally. Sometimes its good to have a break.

So today is my first run since falling apart at the end of October, and boy was it hard work. A nice slow 5 mile run but my HR was through the roof. My leg feels fine now, no pain, no aches at all so I think my rest has done the trick as far as the healing process is concerned. December is going to be a bit of a comeback for me, nice, easy running just to get back in the flow of things again. But also to shed the excess poundage that I've accumulated in the process of eating like I was still running 70 mile per week.

Todays run, first after injury........

Computer Disaster Strikes...(also a running update)

noreply@blogger.com (Dex) — Mon, 22 Oct 2007 16:58:00 +0000

Apologies for the lack of posts over the last few days. There are a couple of reasons, firstly my computer took a fit and went into a constant cycle of re-booting itself endlessly following a power cut. In an effort to fix it and restore it I managed to format the hard drive. The built in software installed when I first got the machine is not that clear about how best it should be used (also I'm not that clever when it comes to computers) and there was insufficient warning on the option I selected to help restore it, before I realised it, it was formatting the drive.

So, having lost everything, I'm trying to get myself back up to speed (pun intended) again. My leg continues to give me a lot of hassle, despite the last two weeks where I've actually done very little running. The few runs I've done will get backfilled "behind" this post over the next few days according to the date I've run them.

The key decision I've made however is not to run the Marathon this weekend. I think I could do it quite easily but not in a time that I would be satisfied with. If I have to spend one/two months recovering from a marathon effort I'd like to do so on the basis that I have a chance of achieving a good time. And I'm not confident that I can do that. Rather then have to deal with a marathon recovery, I'm going to get back on track with what I was doing with the club prior to taking up this schedule. Also some shorter races as well. My leg still hurts, I believe it is shin splints, and although its not as bad as it was I'm trying to rest it. I can run on it despite the soreness, but not sure what damage I'll do by running 26 miles on it.

Its all very disappointing, but there it is. Re-focus and get back to building pace and speed endurance.

Long Run Day (or not.......), Marathons (or not.......)

noreply@blogger.com (Dex) — Sat, 13 Oct 2007 14:11:00 +0000

After much deliberation I've decided not to do my long run today, there is no improvement with my leg at all. Just walking around caused a pain in my knee and down my shin. Whatever I've done to it has certainly caused me a problem. I've only got two more weeks before the marathon and I'm getting very concerned about it.

A number of things are on my mind, the training has not delivered what I hoped for despite the mileage. My pace has slowed and I've lost confidence in my ability to run the race I know I should be capable of. Now my leg is playing up for whatever reason, I'm beginning to seriously think about whether I'm in the right frame of mind for this race.

The problem is this, I could run but it'll be do or die on the day. I don't really feel properly prepared despite the training. Will I do further damage to my leg, possibly, and with the effort of a marathon how long will it take to recover? One - two months based on previous experience. Considering all of the above I just wonder if its worth the effort now. Am I better off not putting myself through what might be a painful and not very pleasant experience, or do it and suffer the consequences, then to take a couple of months to fully recover, before I can start to get back to training.

Even writing this entry for my blog is a negative experience, I'm not exactly giving myself the positive affirmation I should be for the race, but I'm trying to be realistic and to come to the best decision. I don't want to run a 3.45 - 4 hour marathon when I know I should be doing better then that, and to run that time and have to take many weeks to recover doesn't make sense in my mind. I don't enter these races just to have a day out, I want to run a good time. I don't mind having a bad day, but after all the training, I just don't feel like I'm at my best. To much slow stuff and not enough at a faster pace for me.

Still got two weeks to come to a final decision.

Medium Long Run - 12 Miles

noreply@blogger.com (Dex) — Wed, 10 Oct 2007 21:49:00 +0000

I've got some heavy work commitments at the moment which are causing me to miss a few training sessions. So its putting me "off schedule". Even more concerning however is the pain I've got in my right leg, and it seems to be getting worse. I'm not sure what to do, do I rest it for a few days or carry on with the training as best I can. Obviously, I should rest it or else run the risk of doing more damage and putting the race in jeopardy.

Given my work commitments this week, a few days rest are probably not a bad thing, although the timing couldn't be worse so close to the marathon. I'm going to rest for the rest of the week and see how I feel on Saturday when I do my last long run of the schedule which is 17 miles. It feels like an extended taper I guess.

Tonights run was ok, but my leg is in pain every time it hits the ground. I think its a shin splint injury, and the only cure is rest. As I've mentioned, I've not had one before so I just don't know for sure.

Hmmmm, cause for concern at this stage though.

Todays run......

Long Run - 20 Miles

noreply@blogger.com (Dex) — Sat, 06 Oct 2007 16:26:00 +0000

I haven't been able to run all week until today. My right lower leg is suffering some sort of injury, but I'm just not sure what it is. Could it be a shin splint type injury? I never had one before so I'm not sure. It feels like my leg just wants to give way underneath me sometimes. It goes a bit weak and then feels like it wants to "collapse". Its a strange feeling but its been aching all week.

Today is my Long Run and I was reluctant not to do it, although concerned about making my leg worse in the process. In any event I did the run and actually had quite a nice run, last 5 miles I had to slow down a bit. Average pace for the distance is 8.05 min/mile at an average HR of 160bpm.

Now that I've stopped my right leg is sore again, and I'm getting more and more concerned about it. I'm going to rest it next week, but thats is not really what I need this close to the race. In any case, I think rest is better then training now, otherwise I risk making the problem worse I think. I have to confess that I'm just not really looking forward to this race and my mind is in a negative place at present. The schedule is not working for me, not my right leg is injured, and the race looming. It looks like I'm starting my taper early.

Bah Humbug............

Todays Long Run.........

11 Mile Aerobic Max HR 150bpm incl. 5 x 1200m @ 5k Pace

noreply@blogger.com (Dex) — Tue, 02 Oct 2007 21:15:00 +0000

Tonights session was to include 5 x 1200m intervals at 5k pace which in my past sessions I estimated to be 6.30 min/mile pace, but I struggled with that pace a bit so I've decided to slow it down a little to 7 min/mile pace. These intervals are a bit longer then the previous ones I've done and I see no point in trying to keep a pace that I don't believe I can reach. As I've mentioned on a number of occasions in the past my pace does not appear to be what it once was.

The session went well and all but one of the intervals was on pace. There were a few hills in the way of one of the intervals which slowed me down to nearer an 8 min/mile pace. Overall I'm happy with this session, although I've got a sore right leg now that I'm finished. I'll have to keep an eye on that to see if its anything to worry about.

Todays session.......

Lactate Threshold - 10 miles

noreply@blogger.com (Dex) — Mon, 01 Oct 2007 20:35:00 +0000

I was supposed to do a 6 mile recovery run this morning and a 4 mile recovery run this evening for a total of 10 easy miles. Unfortunately work commitments meant that I couldn't get out first thing so I combined the two run and did 10 this evening. I find my self so annoyed at my lack of performance recently that I just couldn't run slow and easy and found myself skipping along at a much faster pace then I should have been according to the schedule.

In the end I just went with it, and I ended up doing 10 miles with average pace of 7.56 min/mile and average HR of 160bpm. This is just under my Lactate Threshold HR which is in the range of 163-170bpm, and this is typically the pace that marathon runners want to be able to run at. The idea is to train close to your LT pace, to be able to increase your pace but just be able to stay under you LT pace and not accumulate lactate thereby reducing fatigue. Ideally you would like to see your pace increase for the same HR.

The last marathon I did was at a pace of 7.55 min/mile with an average HR 170bpm over the distance. But whilst I set a PB in that marathon the last 8 miles were very difficult with lots of cramp forcing me to stop and stretch several times. I had started out a bit faster as well. It seems like my HR is lower for the same average pace as my last marathon which is good, but its also nowhere near where I would like to be.

Perhaps my original objective was just too ambitious for me, and at this stage I'm sitting here thinking anything better then 7.55 min/mile is ok. One other blog I follow that was also following a Pfitzinger & Scott schedule ran a marathon last weekend in the US with a target time of 3.10 but ended up doing it in 3.27 I think my original plan needs updating and will decide on pace closer to the race. It seems that these schedules didn't work out for him either.

This evenings run...........

14 Miles - 8 @ Marathon Pace

noreply@blogger.com (Dex) — Sat, 29 Sep 2007 19:13:00 +0000

This was supposed to be a straightforward 18 mile long run, but I decided to do the first 8 miles at my Marathon Pace. I figured that as I missed a few of my scheduled runs this week I'd be able to increase the intensity since I effectively had a bit more rest then was planned this week.

However, it all fell apart on me. I ended up doing 14 miles and felt really sluggish. I did the first 8 at Marathon Pace, but once I slowed down I just seemed to fall apart. My legs were really sore, especially my calves for some reason. I did feel ok doing the faster section of the run, just once I slowed down it seemed to fall apart. That said, feeling good at pace for 8 miles is not going to cut it on Race day.

Although I'm trying to stay positive I have to confess that I really regret starting this schedule, it just doesn't suit me. I'm looking forward to getting the race done with so that I can begin my recovery and start back with the club, although I think I'll have some catching up to do pace wise. I guess I'd never have found out whether this schedule suited me or not until I tried it. As an experiment its been useful, I know my capabilities a lot better and I think I'm getting a much better sense of what works for me.

I think once this is done, I'll be back to 10k and Half Marathon distance with a view to building my speed endurance again. My diet has not been right either for the last couple of months, I'm not too bad although the last two weeks have been bad as I've been living in Hotels and eating Hotel food. I imagine all the "sludge" oozing through my arteries is not fuelling me properly. I really feel like I hit the wall today.

The Splits tell the story.........

The bottom line is that I decided to stop at 14 miles and take a shortcut home, I had to walk as I had to climb over a few barriers and walk across a building site to get home. I just decided that even if I could have persevered to 18 miles (and I could have) it might have done more harm the good. Bad week, but its behind me now, just need to concentrate on the next few weeks to sort myself out. My diet is back on track, and I have a few pounds to lose prior to the race. At this stage I'll take any advantage I can ;-)

Todays Run.......

Medium Long Run - 13 Miles HR150 Max

noreply@blogger.com (Dex) — Tue, 25 Sep 2007 21:44:00 +0000

I missed my run last night as I was not home until after 9pm and at that stage just couldn't get out the door as I was really tired and had a long day travelling to various work meetings.

But tonight, my legs felt a bit fresher as a result of missing last nights session. I think that recovery needs to be a very key part of my running strategy because on this schedule I'm running 6 days a week with only one day of rest. I think I need more recovery then that. Although that means less mileage, I still think I perform better as a result of the recovery. It leaves my legs fresher and enables me to do more of a quality session. At this stage I'm hoping that my lack of performance is also going to improve as the taper approaches for the marathon itself. I know I can run the mileage, but this schedule really doesn't seem to suit me in terms of improving my pace over distance. In fact it feels more like the opposite is true, I'm slower and struggling to maintain a pace I would previously have had not bother with.

Tonight's session felt easy, my HR was up a few beats on my target of 150bpm which I'm not worried about, and pace was 8.13 min/mile, but it felt easy and I didn't feel tired afterwards, it felt like I could have easily gone on. Recovery does seem to be one of the key factors for me to experiment with.

The rest of this week is a bit of a problem for me, I've got to go to Manchester for a few days and won't get a chance to do much now for the rest of the week, at least until the weekend.

Tonights Run.........

17 Miles - 14 @ Marathon Pace

noreply@blogger.com (Dex) — Sun, 23 Sep 2007 13:21:00 +0000

The Long Run today was 17 miles with 14 at marathon pace. The first 3 miles were just a warm up and I decided that for marathon pace I needed to be a bit less ambitious then I had started out when I started the schedule. So I aimed for a pace of 7.40 min/mile.

I was reasonably happy with how it turned out, although its still not good enough. But I feel it was better then recent attempts. Anything better the an average pace of 7.55 min/mile gets me a PB so I'm thinking that on the day maybe 7.40 min/mile will be my target. Disappointingly this is not near the 7.25 min/mile that I thought I'd be capable of, and to be honest I haven't really fully succeeded at this pace today either. I did 9 miles near enough to 7.40 min/mile pace but then had an easy mile, which of course is a mistake.

Its always more difficult to get going once you ease up, and sure enough that was the case here as well. The next two miles were slower but still sub 8 min/mile but then I just slowed right down for the last 2 miles. In summary this run wasn't perfect by any means but I felt a lot more positive about it then I've felt about some of the runs I've had recently. Over all I'm really not happy with how this schedule is turning out for me. It feels like I've run an awful lot of miles to see no, or very little, improvement in my fitness compared to when I started the schedule. If anything I've potentially gone backwards on the basis that had I stuck doing what I had been doing I'd probably have continued to improve.

So, I'm happy with the run, but as the big day approaches I'm getting scared that I will struggle to meet previous performance levels. Oh Boy, perhaps its about time to start panicking. What do you think????????????

Todays Run........

Recovery Run - 5 Miles

noreply@blogger.com (Dex) — Fri, 21 Sep 2007 18:36:00 +0000

I'm afraid I'm running behind with the blog again, due to work commitments which mean that I'm travelling a lot so here is the start of my "catch up" with the training I've been doing.

My legs are still feeling sore even today, and to be honest I'm a bit surprised they are taking so long to recover. But tonights session was a nice easy run in any case and I certainly didn't push it. HR was a little higher the the 140bpm I usually set myself for these runs but no big deal in any case. Pace was very good for this HR at around an 8.30 min/mile pace.

Tomorrow is a rest day, I would normally do my long run on a Saturday but I've got other commitments tomorrow which mean I'll have to change my Long Run to Sunday. Hopefully I'll be fairly well rested by then for that run.

Tonights Recovery Run........

Medium Long Run - 12 Miles HR150 Max

noreply@blogger.com (Dex) — Thu, 20 Sep 2007 21:31:00 +0000

Well, again this evening my legs are really sore and heavy and this evenings run is indicative of how I'm feeling at the moment. Slow, sluggish and generally uncomfortable. I don't feel like I can sustain any sort of decent pace and evening running this slow feels like a huge effort.

I had an e-mail from someone on the Fetcheveryone website who said that he is feeling the same way and he mentioned that his coach had told him it was all the miles he was running and it was how you were supposed to feel. I'd like to believe that but even after taking a few days off last week I'm still tired and not sure that the taper in this programme will be sufficient recovery for Marathon Race day.

I'm finding out a lot about my body though, I'm beginning to think that I'm better off doing a lower mileage week to include a couple of "speed sessions" and the Long Run at the weekend, everything else just as an easy General Aerobic run. I've mentioned this before, but this is what I did when training with the club, it was just the way it happened, no planning involved. Once this race is out of the way I'll be reverting to that system again and will review the difference it makes.

Thankfully tomorrow is a 5 mile Recovery Run so I can look forward to that, short and easy.

Tonights run.........

Recovery Run - 10 Miles

noreply@blogger.com (Dex) — Wed, 19 Sep 2007 18:49:00 +0000

I was supposed to break todays run into two runs, one of 6 miles and one of 4 miles. I've done this a few times over the last few weeks according to the instructions in the schedule. However I had a meeting in Birmingham this morning which meant I had to leave home at 5.30am to make the meeting at 9.30am.

This meant I had to combine my two runs into one run of 10 miles at a recovery pace, which for me is an average HR of 140bpm. I managed this ok but at a slow pace of 8.58 min/mile. This is fine, I have no problem with a nice slow recovery run. But I felt really bad for most of it. In spite of the fact that I was running quite slowly, my legs felt really heavy and still a bit sore. So the whole run was a bit torturous despite the slow pace. I was wishing it was over, even as early as 3 miles to be honest.

Still managed to finish it, but my legs are still very stiff. It takes me about 2 miles to even get them warmed up. To be honest, it doesn't feel like I've done a recovery run at all. Anyway, run complete so on schedule this week. 12 mile planned for tomorrow night, lets see how it goes.

Todays Recovery Run.........

Medium Long Run - 15 Miles HR150 Max

noreply@blogger.com (Dex) — Tue, 18 Sep 2007 19:14:00 +0000

After last nights run, my legs are very sore and heavy. Nevertheless this run was fine. I managed a pace of 8.18 min/mile pace for an average HR of 148bpm. It felt fairly comfortable apart from my legs which do hurt a lot actually following my interval session last night.

I guess its evidence of how hard I was trying to stay on pace when I saw the interval pace begin to slip. Apart from that I felt fresh enough. I also took some water with me and was able to rehydrate en-route which I think helped. Tomorrow is a different matter, a recovery day, maybe the legs will be feeling a bit better once I get a good nights sleep behind me.

Todays run..........

11 Mile Aerobic Max HR 150bpm incl. 6 x 1000m @ 5k Pace

noreply@blogger.com (Dex) — Mon, 17 Sep 2007 22:28:00 +0000

I've had four days off now, and feel a lot better for it. I'm not injured or anything like that, just a bit "worn out" with the training. I don't feel like I'm making the progress I really want to either so its a bit demotivating as well. Certainly not from lack of trying. So I took a few days off to get my head back in the game, and "reboot" to get my mojo back.

Today's run is a hard run, so at least my legs are well rested for it. 11 miles with 6 x 1000m intervals at 5k pace. 5k pace for me is about 6.30 min/miles. Previously I've managed the 6 x 600m intervals, although this does add on quite a bit distance at speed. But I'm looking forward to it and to see how it goes.

I did the first 5.45 miles at an aerobic pace with my maximum HR of 150bpm, but the pace for this portion of the run was a lot slower then I was expecting. Perhaps this is what taking a few days off does for you? I was determined to have the intervals on a flat section of road so timed my run out to a point on the road where I would have no hills. Once I hit the lap button on my Garmin FR305, I was off and into the first interval, looking to maintain 6.30 min//mile.

Splits below...........

As you can see the first 3 of the 6 intervals are at target with lap times of 6.26, 6.26, 6.24. Then I start slipping backwards with the final 3 intervals at 6.44, 6.59, 7.10. The recoverys also went from a jog to a slow walk to enable my recovery in my 90 seconds recovery period. Although I didn't hit my planned pace on all 6 of these intervals, I was giving it everything I could so happy with the effort it took. I was pushing hard even when I felt like giving up, I still pushed hard. Mind you my legs feel it now and no doubt they will be sore for tomorrows run.

Overall a good run and I'm happy with the results. Having had a few days off its a vigorous return to training. Tomorrow is a Medium Long Run of 15 miles. Its getting darker earlier now so these runs are becoming more difficult to do in the country as darkness is another excuse for some of our local motorists to run us over. None of the lanes are lit, so my training might have to start coming back into town.

Todays Intervals............

Mental/Physical Reboot

noreply@blogger.com (Dex) — Sat, 15 Sep 2007 07:46:00 +0000

I have had the last few days off, I hadn't intended to take so much time this week but various crisis at work kept me late and I used it as a convenient excuse to execute my plan to "reboot" and just take it easy for a bit.

I've also managed to get my blog up to date at long last which is good. So, I'm off to a wedding today and will probably start back running tomorrow. I think its done me good to have the few days off and to get my head back in the game again properly.

Medium Long Run - 14 Miles HR150 Max

noreply@blogger.com (Dex) — Wed, 12 Sep 2007 22:38:00 +0000

I did say I wanted to take it easy this week, and due to work commitments yesterday I didn't manage to get out for a run as it was too late when I got back from Leicester where I had to go for a meeting. So having rested yesterday, tonight's run went very well. I felt fresh and enjoyed the session more then I have been lately.

Average HR was 152bpm and average pace of 8.10 min/mile so a little up on my usual target of an average of 150bpm. Point is that it "felt" good, and quite refreshing. In my case I think this is the value of rest. I've always maintained that recovery is important for me. I'm thinking that the taper towards the marathon will give me more recovery time and perhaps set me up for a better result then I'm thinking about. Although, its difficult to see how I can run a 7.26 min/mile pace over the marathon distance when I've struggled with it in training. I'm going to lower my sights a bit in any case, although haven't decided what is realistic yet. I'll make that judgement closer to the race.

Anyway, I've booked the flight to Dublin, so no getting out of it now. No excuses......

Todays Run..........

9 Mile Aerobic Max HR 150bpm incl. 5 x 600m @ 5k Pace

noreply@blogger.com (Dex) — Mon, 10 Sep 2007 21:20:00 +0000

This was a good session. The first 5 miles were despatched at an 8.06 min/mile pace. The session then called for 5 x 600m intervals at 5k pace, so thats about 6.30 min/mile pace. As you can see below the splits were met for all 5 intervals. Ok one of them was missed by 1 second but I'm in credit for the rest ;-)

This session felt very satisfying and kind of reinforces my previous comments on my Long Run post on Saturday. These sort of sessions add variety to the schedule and I think, for me at least, that I could do with a few more of them built into the schedule. It would give me the variety I think I'm craving for and break me out of the monotony that I'm feeling with all the aerobic running. This is what I had when I was running with my club mates. Currently this session has taken over from my club runs.

The speed, although tough for me which its meant to be, is very satisfying as well. In fact looking at he HR for each of the 600m intervals they are at Lactate Threshold level. To get a good VO2 workout which this is supposed to be the HR should be over 170 for me for all the intervals. John L Parker, in his Heart Monitor Training book does say that as aerobic fitness increases, it becomes much harder to push your HR up. So I guess thats whats happened here. My aerobic system is better able to handle the intervals and to get an effective VO2 workout, I'll have to push harder. Next time I'll aim to go for closer to 6 minute mile pace to see if I can drive the HR into VO2 territory. Oooh, its going to hurt, bring it on.......

Splits..............

Todays Session........

22 Mile Long Run

noreply@blogger.com (Dex) — Sat, 08 Sep 2007 13:02:00 +0000

Todays run is the longest run of the schedule and I had to plan to do it early in the day as I'm off to see The Police in concert this evening. This is not ideal for me as I'd usually prefer to run later in the day once I'm fuelled up. I seem to "operate" better once I'm up for a while and warmed up and fed.

In any case, off I went. The overall pace was ok I suppose but still not exactly inspiring. At this stage I'm nearly thinking that I'll have to rely on race day adrenaline to attempt to meet my objective. I don't want to keep sounding negative here but I expected to be feeling more comfortable at pace at this stage in the schedule. Not so :-( at the end of this run I felt "done in" and didn't have a whole lot left in the tank. I used my Camelbak to provide hydration during the run and filled it with Lucozade Sport.

Average HR for the run was 153bpm and just over 3 hours for the 22.1 miles. I'm not convinced that I'm doing enough of the faster stuff I had previously been doing, consequently I've lost pace. This programme seems to rely on the build up of Aerobic physiology to "fuel" the faster stuff. True, it certainly provides a good base for the faster runs. But for me I think I need a bit more in the way of speed. Speed is a hard earned quality for a forty something like me especially as I'm not naturally blessed with it. I really can't afford to lose my hard earned speed.

Anyway, I suppose I've never been aerobically fitter. I'm racking up a lot of mileage, and to be honest all the Long/Medium Long runs are becoming a bit monotonous. I think I'm really looking forward to getting the race done with. Cross Country season is coming up soon so I can begin to focus on that instead. I think I'm more "mentally" tired then I am physically tired. I'm thinking of taking it a bit easier next week to try to "reboot" the system and get into more of a positive mood.

It all sounds a bit negative as I read this back, but its not meant to. Just how I'm feeling at this stage in the training schedule. I'm still focused on completing the schedule and then we'll see what we've learned doing the Pfitzinger & Scott schedule.

Ever onwards.......

Todays Long Run.......

Recovery Run - 5 Miles

noreply@blogger.com (Dex) — Fri, 07 Sep 2007 19:57:00 +0000

Today was a nice easy recovery run. For some reason I seem to be getting quite a lot of side stitchs at the moment and can't really explain why. I'm not eating too close to the session, I'm usually well hydrated, and feel fairly relaxed when I'm running. Apart from that this was a nice easy session.

Todays Recovery Run........