Week 2
A pretty good week for me, and I was surprised with how good I felt on Thursdays tempo, but it’s been a confusing week with ‘Oura ring’ this is not sponsored, I bought this years ago, and do think it’s pretty accurate. That said I’m confused what to make of it, (62, 53, 50, 42, 44, 46, 46, 40, 38, 35) That’s data from last Thursday until yesterday, and I guess normally it’s 55-60 etc.. What I would say is if I don’t get sick, and everything is ok, then I’d likely stop checking Oura because it’s just f*cking with the psychology more than anything. Saturday AM was the 35 HRV, lowest in a long time, and so as you can imagine I travelled to training super unsure of myself, or what to do.
Week ending 26th January.
Miles at marathon pace (sub 2.15), effort or quicker - 10 miles
Marathon plan:
Seville? - this is far too soon, but I’m entered, and it’s a great marathon lets be honest.
We will keep trying for an April or May marathon
Training week:
The week went well, like last Saturdays track session, there was a noticeable (massive) shift in tempo pace, but never assume you’re now suddenly super fit etc.. you need to back it up, and so great results come when your 8 best sessions for example are at the new lovely pace, and not just one.
I have been follow my own training plan, and I kind of tweak it to suit a faster target time etc.. but also when I can join company like Saturday with Mark Kirks group, then of course I do that. That said I wish yesterday my HRV wasn’t 35 and I really wanted to repeat the zone 5 session, like 6 * 3 mins, or 8 * 2 mins etc.. pretty hard, as I genuinely believe these have made a really positive difference.
Mon - Am - easy 5 miles only - recovery
Pm - Same loop as the am - nice and easy 5 miles
Tue - 16 miles with progression, this should be like 12 miles for now tbh, but with Seville literally so soon, (with Seville in mind) it should really be 20 etc. but I have to play a game of what can my body handle / absorb, and not do too much. No super shoes today, and it’s definitely much harder. 10 minutes easy, 60 minutes steady @ 6.00 or so per mile 150 pulse, and then work my heart rate up to 170 for 20 minutes.. PS - you often have to ignore my pulse, as ADHD medication can throw it YAYY high. Pace went to around 5.20 per mile, which doesn’t tell me much, but I knew the effort was right.
Wed - Just like the marathon plan you might be following from 262, I take a very easy day which is basically a rest day, but I ran 5 miles super slow. I don’t like a full rest day but it is beneficial I think especially as we get older. Cross train, or very easy.
PM - physio, always great in Galgorm with Steele physio. It was his idea for my Instagram reel is that gels, or are you just pleased to see me lol.
Thurs - Tempo efforts, a nice progression from 7 days before, it was (3 * 10 minutes) today is 4 * 8 minutes, but because you add 2-3 mins steady ish recovery, it ends up being a good session 40 minutes ec.. (5.15 average I believe).
Rep #1 - 5.08, recovery - 5.54
Rep #2 - 5.02, recovery - 5.52
Rep #3 - 4.58, recovery - 5.52
Rep #4 - 5.02, recovery - 5.45
Honestly first time in A LONG LONG time, I’ve felt good at a solid pace, and had to almost hold back a little to keep heart rate below 168, but that’s a really positive sign when you have more in the tank.
Fri - Easy 5 miles only recovery
PM - 6.5 miles nice and easy
This is an area I need to do ‘better’ for marathon training, adding some steady days, and some longer 8-10 milers etc.. not 4-5, but I’m trying my best for now.
Sat - lowest hrv in 3-4 months I’d say, and no really reason for that.
Wasn’t sure if I was now starting to cough, or maybe I am just imaging problems that don’t exist… ?? eejit. Anyway 4 miles grass tempo, because the tow path was destroyed from the storm, but I really liked the grass effort 5.20 pace down to 5.05 or so, which is decent on grass, and up / down a few hills.
6 * 30 second hills with the group, no joke basically raced the final 3 reps, and loved it. I wear Stryd footpod, and again purchased, but it’s really helpful for two things, on the grass I can kind of convert what that power would have created on the road for tempo etc.. but then also on the hills I can see for 30 seconds I’m running up 580-600 watts power, and i think it’s a great tool to see how much I’ve improved on hills. my first hill session was 40 second reps, and I was like 450 etc.. HUGE gains.
PM - Rest
Sun - Easy run with the group
All in all about 75 miles this week, 0 gym at the time of sending this, small bits in the warm ups etc.. activation type stuff that I rave about in the masterclass, and pre hab type work.
6/10 for effort this week, and if I go gym later it’s a 7.
Recovery not fab with work, a lot of screentime and work after hours
Nutrition abismal, and I need to sort that out, more fruit / veg etc.. less ben and Jerries
Next week I’ll weigh myself on Wednesday and start adding that in.
Remember, this is all just fun, and I’m not trying to be ‘mr professional’ I’m working a lot at the moment, and absolutely loving that, but I’m trying to be as professional as I can be, and remain happy / good form.
I’m honestly not ready for Seville, like say I would be for Dublin previously, but I will be ready for something. Why I say that, is because after 3-4 of those long runs like I did Tuesday, you notice a nice shift, and you’re able to then push these a little harder, which then improves the fitness a lot, and race specific shape a lot etc. but I want to enjoy running / racing for what it is, and see as ‘Just another Sunday’ but also, just accept the fitness / potential, and roll with it.
Sorry my grammar sucks. :)
Scully
See you next week.