Training Log Archive: PsubaIn the 31 days ending Oct 31, 2017:
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Tuesday Oct 31, 2017 #
5 PM
Cycling warm up/down (Commute) 24:39 7.15 km (17.4 kph) +26m
ahr:146 max:162
Running intervals 40:49 7.97 km (5:07 / km) +102m 4:49 / km
ahr:163 max:184 shoes: Haglofs Gram XC 2016
Good outing with the Wessex bunch - Alan, Gavin, Tim, Dale, Jason, Becca, Becca, Julie, Sheila, and I suspect I missed someone... Got there a bit late as usual (work) but did the whole training 4/4/4. Can't help but get back to feeling this is a bit shorter than what I need though, so maybe next time I'll add 1/1/1 more at least...
Paces:
36-35-36-34s
1:17-18-16-16s
36-34-35-33s
Paces:
36-35-36-34s
1:17-18-16-16s
36-34-35-33s
Cycling warm up/down (Commute) 23:40 6.73 km (17.1 kph) +1m
ahr:134 max:148
Monday Oct 30, 2017 #
7 PM
Running (Recovery) 36:53 6.1 km (6:03 / km) +24m 5:56 / km
ahr:144 max:156 shoes: Haglofs Gram XC 2016
HR control recovery jog
8 PM
Strength / Conditioning / Drills 20:00 [3]
Core + stretching
Sunday Oct 29, 2017 #
10 AM
Running warm up/down 8:51 1.39 km (6:21 / km) +16m 6:00 / km
ahr:139 max:156 shoes: More Mile Cheviot 2 - 2016
Running race 1:31:38 16.19 km (5:40 / km) +520m 4:53 / km
ahr:171 max:182 shoes: More Mile Cheviot 2 - 2016
The Stickler - 2017 edition.
The skies have scared us giving us some showers at the start and looked quite dark - but they have gone away and the rest of the run was nice weather for a run - but some parts very muddy and puddles in places (as expected).
So, not being in very good shape I knew this was a training type event and wasn't gunning for my earlier times. I had 1 goal and 2 optionals:
- run the uphills as far as I could, preferably without any walks, even if it is a slow jog. Basically trying to eliminate as much of the 4 places where I had walked before.
- If I can, be sub-1:30
- If I can, stick with some clubmates as "pacers" (Alan, Jason, or Andy)
Well on this basis I can claim one partial tick....
The first plan to run the uphills lasted all the way until the beginning of the first climb... :( I probably lasted shorter than the first time I attempted this, so was pretty disappointed, but my legs just weren't cooperating. In recent training, it was my lungs that could not carry me, I solved that with the changed breathing pattern - this time it was my legs. Maybe doing those uphill intervals yesterday wasn't a great idea after all...
So Alan, Jason and Andy both got ahead at this point, but once it levelled out, I pretty much had the same pace so I could see them a bit further ahead. On the downhill, to around 4 miles I even caught Jason up, and almost Andy too. The uphill at the end of the downhill in the Shillingstone hills is a nasty one due to the switch of pace/effort, and I had to walk some of it both times before. This time I have in fact managed to not break down and ran this all the way - even though Jason was slightly faster, but this is the only win I can claim for today, so I'll take it.
On the steep street downhill to the main road out of the Shillingstone hills I took my first gel, as usual, leaving Jason behind - which lasted until the second drinks point where, given my lack of motivation to push, I actually stopped to drink and Jason went past. From this point on I never caught him again - I did see him for a while but my troubles started, as usual, on the second hill (Hod hill), this time not so much my lack of energy in the legs, but my sciatica started to play up... so I had to slow down and walk a bit more than my physical shape forced me to. I think I pretty much slowly drifted back from Jason at this point. The nest sections went as they usually do for me - overtaking lots of people on the downhills as I had better technique, they all coming back overtaking me on the uphills as I had less power - a couple of people yoyoing (myself included) on the long drag up to Hambledon, before coming again to the last steep downhill at around 8.5 miles, again overtaking a bunch of overly cautious people. As soon as I hit the bottom of the downhill, I felt something wasn't quite right though - I have effectively hit a wall. I have basically ran out of energy completely. Thinking back, it is obvious - whilst in previous Sticklers I have managed on 1 gel, this time I had a worse shape, so the same effort actually took more energy out of me and so the first gel actually ran out slightly earlier timewise, and as I was slower, this pretty much meant that I mismanaged my energy intake. It was at this point too late, of course, to remedy, so I just suffered the last bit way slower than I normally should - which meant that I missed even my 1:30 target, which, whilst not a great time, was still achievable at the top of the last descent.
As I have learnt, Alan finished 1:36ish, Andy 1:38ish and Jason 1:30ish, so really I had reasonable targets, but both finished ahead in the end. Ian did about 1:45 which is great for his age, not sure about the other clubmates/friends etc. I know RHF must have been way ahead as expected, hopefully enjoying the race but I really only saw him at the start and at the finish.
As it is, just another well organised event and a great running route, but not much personal satisfaction, unfortunately.
The skies have scared us giving us some showers at the start and looked quite dark - but they have gone away and the rest of the run was nice weather for a run - but some parts very muddy and puddles in places (as expected).
So, not being in very good shape I knew this was a training type event and wasn't gunning for my earlier times. I had 1 goal and 2 optionals:
- run the uphills as far as I could, preferably without any walks, even if it is a slow jog. Basically trying to eliminate as much of the 4 places where I had walked before.
- If I can, be sub-1:30
- If I can, stick with some clubmates as "pacers" (Alan, Jason, or Andy)
Well on this basis I can claim one partial tick....
The first plan to run the uphills lasted all the way until the beginning of the first climb... :( I probably lasted shorter than the first time I attempted this, so was pretty disappointed, but my legs just weren't cooperating. In recent training, it was my lungs that could not carry me, I solved that with the changed breathing pattern - this time it was my legs. Maybe doing those uphill intervals yesterday wasn't a great idea after all...
So Alan, Jason and Andy both got ahead at this point, but once it levelled out, I pretty much had the same pace so I could see them a bit further ahead. On the downhill, to around 4 miles I even caught Jason up, and almost Andy too. The uphill at the end of the downhill in the Shillingstone hills is a nasty one due to the switch of pace/effort, and I had to walk some of it both times before. This time I have in fact managed to not break down and ran this all the way - even though Jason was slightly faster, but this is the only win I can claim for today, so I'll take it.
On the steep street downhill to the main road out of the Shillingstone hills I took my first gel, as usual, leaving Jason behind - which lasted until the second drinks point where, given my lack of motivation to push, I actually stopped to drink and Jason went past. From this point on I never caught him again - I did see him for a while but my troubles started, as usual, on the second hill (Hod hill), this time not so much my lack of energy in the legs, but my sciatica started to play up... so I had to slow down and walk a bit more than my physical shape forced me to. I think I pretty much slowly drifted back from Jason at this point. The nest sections went as they usually do for me - overtaking lots of people on the downhills as I had better technique, they all coming back overtaking me on the uphills as I had less power - a couple of people yoyoing (myself included) on the long drag up to Hambledon, before coming again to the last steep downhill at around 8.5 miles, again overtaking a bunch of overly cautious people. As soon as I hit the bottom of the downhill, I felt something wasn't quite right though - I have effectively hit a wall. I have basically ran out of energy completely. Thinking back, it is obvious - whilst in previous Sticklers I have managed on 1 gel, this time I had a worse shape, so the same effort actually took more energy out of me and so the first gel actually ran out slightly earlier timewise, and as I was slower, this pretty much meant that I mismanaged my energy intake. It was at this point too late, of course, to remedy, so I just suffered the last bit way slower than I normally should - which meant that I missed even my 1:30 target, which, whilst not a great time, was still achievable at the top of the last descent.
As I have learnt, Alan finished 1:36ish, Andy 1:38ish and Jason 1:30ish, so really I had reasonable targets, but both finished ahead in the end. Ian did about 1:45 which is great for his age, not sure about the other clubmates/friends etc. I know RHF must have been way ahead as expected, hopefully enjoying the race but I really only saw him at the start and at the finish.
As it is, just another well organised event and a great running route, but not much personal satisfaction, unfortunately.
Saturday Oct 28, 2017 #
8 AM
Running warm up/down 4:17 0.88 km (4:50 / km) +1m 4:48 / km
ahr:151 max:161 shoes: Haglofs Gram XC 2016
Running 24:39 5.05 km (4:53 / km) +4m 4:52 / km
ahr:163 max:176 shoes: Haglofs Gram XC 2016
Bournemouth Parkrun #222
Did not have a chance to get out there in the week (travel + work), so needed something to turn the legs over before tomorrow. It will be painful anyway... so decided to use this as a jog to flush out the lactic acid and gremlins, and tick off another attendance but don't tire the legs much - and get to the NWO event after (it is a tight schedule) and run the Blue there. Got there just in time so no chance to find anyone, jogged off with the back of the field and steadily went through it until about halfway I caught up with Ian. Ran the rest of it together chatting and enjoying not feeling the need to push anywhere.
Not sure what my HR was doing in zone 5...
Did not have a chance to get out there in the week (travel + work), so needed something to turn the legs over before tomorrow. It will be painful anyway... so decided to use this as a jog to flush out the lactic acid and gremlins, and tick off another attendance but don't tire the legs much - and get to the NWO event after (it is a tight schedule) and run the Blue there. Got there just in time so no chance to find anyone, jogged off with the back of the field and steadily went through it until about halfway I caught up with Ian. Ran the rest of it together chatting and enjoying not feeling the need to push anywhere.
Not sure what my HR was doing in zone 5...
Running warm up/down 8:05 1.39 km (5:49 / km)
ahr:145 max:158 shoes: Haglofs Gram XC 2016
Backhome getting bread
11 AM
Running (Terrain) 49:34 4.38 km (11:19 / km) +120m 9:57 / km
ahr:151 max:179 shoes: VJ Supra
Right, the road was closed driving to the NWO event, so had to turn back as I would not have made it there in time with the detour.
Decided to instead stop at Ramsdown and do some terrain running training, I need to pick that up anyway as the evidence of the last few races show - I am poor in terrain.
Jogged out to find a good spot and did 10x uphill terrain intervals, then jogged up the spur to the viewpoint. Lovely weather and great spot to look around in that weather.
Decided to instead stop at Ramsdown and do some terrain running training, I need to pick that up anyway as the evidence of the last few races show - I am poor in terrain.
Jogged out to find a good spot and did 10x uphill terrain intervals, then jogged up the spur to the viewpoint. Lovely weather and great spot to look around in that weather.
Monday Oct 23, 2017 #
6 AM
Running hills 1:15:20 13.56 km (5:33 / km) +375m 4:53 / km
ahr:161 max:176
Rainy morning but decided that's no excuse.
Skipped the relays yesterday as a.) I did not have a competitive relay having been bumped from the Spari #1 team (absolutely correctly) based on current form, and did not fancy driving 4+ hours just to run a bit at the back of the field and b.) I'd rather spend the limited time with family when I am over here.
That meant effectively a rest day so I had to put in some training today, especially seeing it is unlikely that I will be able to do so tomorrow due to travel + work.
So an early morning to get this done before work.
Ran up to the water tower on the Buda hills, a route we ran usually as the peak of winter training regime when I was little, but nowadays I use this to check my stamina etc. fairly regularly as this is a tough to medium climb all the way to the halfway point.
Not surprising that I was off by a couple of minutes from my time in the spring where I was in much better shape, but still not a catastrophe. I had to walk a little bit of the middle of the Diana steps, a shame but then did a bit of self-analysis and found that it really wasn't my legs that could not cope but my oxygen supply, so switched to a breathing pattern of 1 out - 2 in, which is more rapid than the 2-2 I have used so far on the most strenuous efforts. It was unusual and I had to force it a bit, but it seemed to work and I got a bit better through this section and was able to pick up the running mechanics a bit more. Not sure how much the slowdown was due to rain/wind/slippery surface, but hope to build on this going forward. Will be interesting to see how I do on the Stickler on Sunday.
Skipped the relays yesterday as a.) I did not have a competitive relay having been bumped from the Spari #1 team (absolutely correctly) based on current form, and did not fancy driving 4+ hours just to run a bit at the back of the field and b.) I'd rather spend the limited time with family when I am over here.
That meant effectively a rest day so I had to put in some training today, especially seeing it is unlikely that I will be able to do so tomorrow due to travel + work.
So an early morning to get this done before work.
Ran up to the water tower on the Buda hills, a route we ran usually as the peak of winter training regime when I was little, but nowadays I use this to check my stamina etc. fairly regularly as this is a tough to medium climb all the way to the halfway point.
Not surprising that I was off by a couple of minutes from my time in the spring where I was in much better shape, but still not a catastrophe. I had to walk a little bit of the middle of the Diana steps, a shame but then did a bit of self-analysis and found that it really wasn't my legs that could not cope but my oxygen supply, so switched to a breathing pattern of 1 out - 2 in, which is more rapid than the 2-2 I have used so far on the most strenuous efforts. It was unusual and I had to force it a bit, but it seemed to work and I got a bit better through this section and was able to pick up the running mechanics a bit more. Not sure how much the slowdown was due to rain/wind/slippery surface, but hope to build on this going forward. Will be interesting to see how I do on the Stickler on Sunday.
Saturday Oct 21, 2017 #
8 AM
Running warm up/down 5:28 0.94 km (5:48 / km)
ahr:151 max:165 shoes: Inov-8 Oroc 280
Orienteering race 1:24:33 **** 12.23 km (6:55 / km) +13m 6:53 / km
ahr:168 max:181 spiked:18/18c shoes: Inov-8 Oroc 280
Hungarian Long Distance Orienteering Championships, M40
Analysis to come...
Analysis to come...
Friday Oct 20, 2017 #
8 AM
Cycling 14:21 [3] 3.41 km (14.3 kph) +28m
4 PM
Cycling 13:39 [3] 2.85 km (12.5 kph) +29m
Thursday Oct 19, 2017 #
5 PM
Running intervals 1:00:00 11.31 km (5:18 / km) +176m 4:55 / km
ahr:160 max:175
4+1x very long Taban circuit 2 min off
Probably the first time since spring that I felt good doing a proper training. Was able to push to 80% without suffering more than I should, HR maybe slightly still higher than should have been but at least the muscles could learn what they need to.
Probably the first time since spring that I felt good doing a proper training. Was able to push to 80% without suffering more than I should, HR maybe slightly still higher than should have been but at least the muscles could learn what they need to.
Tuesday Oct 17, 2017 #
6 PM
Running 30:46 4.81 km (6:23 / km) +48m 6:05 / km
ahr:149 max:181
Running 21:19 4.1 km (5:12 / km) +82m 4:44 / km
ahr:154 max:182
Strength / Conditioning / Drills 23:44
ahr:104 max:125
Sunday Oct 15, 2017 #
12 PM
Running warm up/down 4:18 0.84 km (5:06 / km) +1m 5:04 / km
ahr:151 max:163 shoes: VJ Supra
Orienteering race (Brown) 1:27:02 *** 11.63 km (7:29 / km) +161m 7:00 / km
ahr:164 max:177 shoes: VJ Supra
Saturday Oct 14, 2017 #
8 AM
Running warm up/down 5:25 0.96 km (5:38 / km) +2m 5:34 / km
ahr:151 max:163 shoes: Haglofs Gram XC 2016
Running tempo (Parkrun) 21:53 4.97 km (4:24 / km) +3m 4:23 / km
ahr:175 max:186 shoes: Haglofs Gram XC 2016
Running warm up/down 8:25 1.49 km (5:40 / km) +2m 5:37 / km
ahr:155 max:162 shoes: Haglofs Gram XC 2016
Strength / Conditioning / Drills 20:15
ahr:95 max:124
Friday Oct 13, 2017 #
6 PM
Running 1:17:01 14.13 km (5:27 / km) +168m 5:09 / km
ahr:162 max:179
Monday Oct 9, 2017 #
6 PM
Cycling warm up/down (Commute) 49:25 12.62 km (15.3 kph) +47m
ahr:138 max:161
To the Night League event
Night Orienteering race 56:43 *** 9.3 km (6:06 / km) +84m 5:50 / km
ahr:163 max:176 spiked:27/26c shoes: Haglofs Gram XC 2016
Wessex Night League, Canford estate, 60 min score.
Map and planning by Dale, really good area and good planning, plenty of route choice.
Of course messed up strategy as usual then as Alan started right behind me and I straight away stopped hesitated as I realised my strategic error, then led him into the 1st control, he saw me from that point and caught me up at around the 4th control. Ran together for a bit before I think he ran into a dead end, I didn't and I never saw him again until the finish. I mean, he finished before me, that is...
Not that surprising as I messed up a few route choices and wasn't really in a racing mood so did not run that sharply. I guess the lack of training coupled with a few days straight running now + long cycle commute there didn't help. Icing on the cake was my realisation that I in fact missed out one control.
Someone vandalised one of our controls also :(
Not going to be proud of tonight but it felt like a necessary training exercise so hopefully it will pay off in the long run. I should be doing these with a bit more purpose even if not competitively to be more useful.
Map and planning by Dale, really good area and good planning, plenty of route choice.
Of course messed up strategy as usual then as Alan started right behind me and I straight away stopped hesitated as I realised my strategic error, then led him into the 1st control, he saw me from that point and caught me up at around the 4th control. Ran together for a bit before I think he ran into a dead end, I didn't and I never saw him again until the finish. I mean, he finished before me, that is...
Not that surprising as I messed up a few route choices and wasn't really in a racing mood so did not run that sharply. I guess the lack of training coupled with a few days straight running now + long cycle commute there didn't help. Icing on the cake was my realisation that I in fact missed out one control.
Someone vandalised one of our controls also :(
Not going to be proud of tonight but it felt like a necessary training exercise so hopefully it will pay off in the long run. I should be doing these with a bit more purpose even if not competitively to be more useful.
Cycling warm up/down 55:48 13.92 km (15.0 kph) +56m
ahr:130 max:152
Back home
Sunday Oct 8, 2017 #
10 AM
Running warm up/down 3:23 0.68 km (4:57 / km) +16m 4:25 / km
ahr:142 max:161 shoes: VJ iRock 2016
Orienteering race (Brown) 1:27:02 *** 10.78 km (8:05 / km) +69m 7:49 / km
ahr:167 max:180 spiked:30/30c shoes: VJ iRock 2016
SARUM Galoppen, Foxbury plantation.
Given my shape I considered this a training exercise and just wanted to see how my shape holds up through a full brown course (was even tempted to just run blue but decided that would be too much chickening out).
Lovely weather at least but the area was very boggy anyway so wasn't surprised that it felt less than glorious. Mostly tough going when not taking the roads and I mostly didn't - as I ran early that meant making the elephant tracks and getting bogged down, losing a lot of time from people running later or taking routes around. That's due to not only running early and having to bash through bracken but also generally not being very good in terrain anyways, so in a strange way it was good practice, although should be doing more purposeful training in that because it clearly holds me down losing much more time to the guys in the front than running on open terrain, so lots to improve here.
If I was going to use this as a proper race then one could say I was consistently choosing the wrong routes, but this wasn't about trying to get any result.
Some fairly clear mapping issues, but they mostly didin't contribute to the few navigational mistakes, just contributed to wrong routes or slower running. Fairly sure that #11 was much further SW than mapped.
Otherwise lost time on a few bingo controls.
1:50 on #1
~ 2:20 by going through bracken to #7, it was also unclear as the map marked a veg boundary but it wasn't a clear boundary in reality so bit of faffing about near the control
~0:30 on #8 as I didn't fit the map to the terrain properly, (or was the map not quite representative???) so ran to the left of control
~0:30 bogged down towards #18 trying to get out to the track before the control as the map marked it as rough open - where I had to turn back and track the fence instead it was so horrible (I suspect this was one of the controls where the fast guys could just run around on the track for 85% of the route hence me losing 2 min to the best split)
Huge amounts going to #21 through everything - I guess the good news is I held the direction pretty well which is good, of course lost a lot of time just due to the undergrowth etc.
... which does not explain why I lost confidence in my (good) direction about 25m before reaching #23 and ended up on a loop that cost me about 15-20s
#24 is interesting as I had a good plan out of TG's book (ran to the copse which was visible then to the control site which in turn was visible from the copse) but it probably was unnecessary as the control site was real obvious and so, in turn, it took longer than just running on a bearing.
#25 chose the wrong track (longer) to run on, lost at least 0:30 just on that, maybe more. This is really an error in judgement, not like the run through/run around choices earlier where I could just train running on bearing/terrain run.
about 0:50 on #26 where I ran all the way to the trees and had to make sense of where everything is as the bracken was so high you could not run directly (or I was running too far).
Well, this gets autumn training on its way, I just hope I stay healthy and injury free now. I suspect the autumn season is gone from a competitive perspective but hopefully I can build up an OK 2018 season.
Given my shape I considered this a training exercise and just wanted to see how my shape holds up through a full brown course (was even tempted to just run blue but decided that would be too much chickening out).
Lovely weather at least but the area was very boggy anyway so wasn't surprised that it felt less than glorious. Mostly tough going when not taking the roads and I mostly didn't - as I ran early that meant making the elephant tracks and getting bogged down, losing a lot of time from people running later or taking routes around. That's due to not only running early and having to bash through bracken but also generally not being very good in terrain anyways, so in a strange way it was good practice, although should be doing more purposeful training in that because it clearly holds me down losing much more time to the guys in the front than running on open terrain, so lots to improve here.
If I was going to use this as a proper race then one could say I was consistently choosing the wrong routes, but this wasn't about trying to get any result.
Some fairly clear mapping issues, but they mostly didin't contribute to the few navigational mistakes, just contributed to wrong routes or slower running. Fairly sure that #11 was much further SW than mapped.
Otherwise lost time on a few bingo controls.
1:50 on #1
~ 2:20 by going through bracken to #7, it was also unclear as the map marked a veg boundary but it wasn't a clear boundary in reality so bit of faffing about near the control
~0:30 on #8 as I didn't fit the map to the terrain properly, (or was the map not quite representative???) so ran to the left of control
~0:30 bogged down towards #18 trying to get out to the track before the control as the map marked it as rough open - where I had to turn back and track the fence instead it was so horrible (I suspect this was one of the controls where the fast guys could just run around on the track for 85% of the route hence me losing 2 min to the best split)
Huge amounts going to #21 through everything - I guess the good news is I held the direction pretty well which is good, of course lost a lot of time just due to the undergrowth etc.
... which does not explain why I lost confidence in my (good) direction about 25m before reaching #23 and ended up on a loop that cost me about 15-20s
#24 is interesting as I had a good plan out of TG's book (ran to the copse which was visible then to the control site which in turn was visible from the copse) but it probably was unnecessary as the control site was real obvious and so, in turn, it took longer than just running on a bearing.
#25 chose the wrong track (longer) to run on, lost at least 0:30 just on that, maybe more. This is really an error in judgement, not like the run through/run around choices earlier where I could just train running on bearing/terrain run.
about 0:50 on #26 where I ran all the way to the trees and had to make sense of where everything is as the bracken was so high you could not run directly (or I was running too far).
Well, this gets autumn training on its way, I just hope I stay healthy and injury free now. I suspect the autumn season is gone from a competitive perspective but hopefully I can build up an OK 2018 season.
Saturday Oct 7, 2017 #
8 AM
Running warm up/down 5:40 0.98 km (5:49 / km) +2m 5:45 / km
ahr:153 max:164 shoes: Haglofs Gram XC 2016
Running (Parkrun) 24:24 4.99 km (4:53 / km) +3m 4:53 / km
ahr:169 max:188 shoes: Haglofs Gram XC 2016
Out of shape so planned to run this as a bit of fartlek. KM1 was jogging/chatting with Ian and two ladies he know. I then pushed km2 with normal Parkrun tempo. Then slowed back down but HR stayed annoyingly high. Planned to push km4 again but as it came, I felt I do not have the fitness to do so properly so just relaxed back. Sped up a bit towards the end. There was a 9 year old boy running with/near me towards the end, bloody fast for that age!!! Amazing.
Running warm up/down 5:42 0.93 km (6:09 / km) +1m 6:06 / km
ahr:151 max:159 shoes: Haglofs Gram XC 2016
HR bloody high for a deliberately slow jog back!
It is clear just how out of shape I am :(
Alternately, the new HR strap measures HR higher than the previous one did as I am getting consistently higher measurements by about 5BPM usually, even on my MAXHR. Or both. I guess - I should get back in shape and then I'll see.
It is clear just how out of shape I am :(
Alternately, the new HR strap measures HR higher than the previous one did as I am getting consistently higher measurements by about 5BPM usually, even on my MAXHR. Or both. I guess - I should get back in shape and then I'll see.
Friday Oct 6, 2017 #
9 PM
Running (HR control) 1:23:20 14.51 km (5:45 / km) +162m 5:26 / km
ahr:149 max:164 shoes: Adidas Supernova Glide
All zig-zag run to Bmth pier and back.
Usual route up/down on all zig-zags there and back, but given the recent lack of training I wasn;t pushing anywhere.
This is basically my start (although I did one shorter like this) of the winter training plan where I will consciously try and improve my running technique combined with HR control i.e. it isn't about the pace, rather run whatever my zone 3 allows. I might need to adjust the zone boundaries to the new HRM though as it either measures higher or I am so out of shape that I can't push my HR below 150 even as I am jogging. The technique part is more or less trying to observe the chi running i.e. transitioning to mid or even front foot strike / higher cadence etc. Out of coincidence I was listening to a podcast from Freakonomics that was explaining the concept of purposeful training aka how to get better at anything, which explained the concept of focusing on improving a particular aspect of the activity - I thought it fit perfectly for what I was doing as I was concentrating throughout on leaning forward, keeping straight etc...
Given the lack of training recently aiming to get rid of the shin splints it was quite difficult to get through the first bit. Started to feel better from about 5k in. I was quite OK but started to feel my shin splints again from about 11k so fingers crossed that it won't come back.
Usual route up/down on all zig-zags there and back, but given the recent lack of training I wasn;t pushing anywhere.
This is basically my start (although I did one shorter like this) of the winter training plan where I will consciously try and improve my running technique combined with HR control i.e. it isn't about the pace, rather run whatever my zone 3 allows. I might need to adjust the zone boundaries to the new HRM though as it either measures higher or I am so out of shape that I can't push my HR below 150 even as I am jogging. The technique part is more or less trying to observe the chi running i.e. transitioning to mid or even front foot strike / higher cadence etc. Out of coincidence I was listening to a podcast from Freakonomics that was explaining the concept of purposeful training aka how to get better at anything, which explained the concept of focusing on improving a particular aspect of the activity - I thought it fit perfectly for what I was doing as I was concentrating throughout on leaning forward, keeping straight etc...
Given the lack of training recently aiming to get rid of the shin splints it was quite difficult to get through the first bit. Started to feel better from about 5k in. I was quite OK but started to feel my shin splints again from about 11k so fingers crossed that it won't come back.
Sunday Oct 1, 2017 #
10 AM
Running 11:09 1.82 km (6:08 / km) +12m 5:57 / km
ahr:145 max:158
Orienteering race (Middle) 51:22 **** 5.89 km (8:43 / km) +173m 7:36 / km
ahr:167 max:181 spiked:26/26c shoes: VJ Integrator 2017
British Middle Distance Championship, M40
13th/26
http://www.sportident.co.uk/results/2017/BritishSp...
Obviously still not fit, but wondered what orienteering challenge they can make out of the limited options at Wendover Woods. Have to say the planning was excellent I thought given the area they really made the most out of it.
Made quite a few 10-30s mistakes, probably about 4 min worth overall or so. Clearly did not run as well as I normally would, hence lost a lot of time on that, too. In a normal situation I really should have aimed at a realistic 40 mins or thereabout.
This is not the race to look at comparing with the field, overall I think the race reflected well my level of preparedness for the season unfortunately. I need to start training now that hopefully my injuries have healed and fingers crossed for avoiding any more this year at least!
13th/26
http://www.sportident.co.uk/results/2017/BritishSp...
Obviously still not fit, but wondered what orienteering challenge they can make out of the limited options at Wendover Woods. Have to say the planning was excellent I thought given the area they really made the most out of it.
Made quite a few 10-30s mistakes, probably about 4 min worth overall or so. Clearly did not run as well as I normally would, hence lost a lot of time on that, too. In a normal situation I really should have aimed at a realistic 40 mins or thereabout.
This is not the race to look at comparing with the field, overall I think the race reflected well my level of preparedness for the season unfortunately. I need to start training now that hopefully my injuries have healed and fingers crossed for avoiding any more this year at least!