Training Log Archive: TimMIn the 31 days ending Dec 31, 2023:
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Sunday Dec 31, 2023 #
11 AM
Running 2:37:09 24.73 km (6:21 / km) +664m 5:36 / km
ahr:160 max:186 shoes: Nike Zegama #2
Enjoyable hill loop with group plus a few extra k's at the end.
Saturday Dec 30, 2023 #
7 AM
Running 51:38 10.03 km (5:09 / km) +36m 5:04 / km
ahr:158 max:173 shoes: Nike Zegama #2
Forest plod before a long day. Legs pretty tired, really seem to notice the difference between running pre and post breakfast these days.
6 PM
Running 47:45 10.09 km (4:44 / km) +165m 4:22 / km
ahr:164 max:187 shoes: Hoka Kawana
With Dan and Dan around some country lanes. Very wet.
Friday Dec 29, 2023 #
11 AM
Running 2:14:43 30.06 km (4:29 / km) +167m 4:22 / km
ahr:161 max:188 shoes: Nike Zegama #2
Another pre footie long run, this time heading the other side of the main road. Enjoying the sun after some disgusting downpours in the morning. Some good link ups but I think room for some route improvement. Found myself picking it up on the way back from High Corner Inn and looks like I got about 11k of steadier stuff in. Starting to flag in last 5k and was starting to gurn pretty hard. Leg speed better than I would have guessed - the opposite of how it is most of the time.
Probably need to increase carb intake. Had a kitkat at 45, 75, 105, 120 mins and although I never hit the red zone, looks like I was hovering around 4.5 for most of the run, having started at around 10 and eaten some choccy on the way out the door.
Probably need to increase carb intake. Had a kitkat at 45, 75, 105, 120 mins and although I never hit the red zone, looks like I was hovering around 4.5 for most of the run, having started at around 10 and eaten some choccy on the way out the door.
Thursday Dec 28, 2023 #
11 AM
Running 1:40:03 16.95 km (5:54 / km) +187m 5:36 / km
ahr:164 max:186 shoes: Nike Zegama #2
Anderwood, Acres Down and Highland Water loop with Ali, Dan and Paula. Awesome to have them in the Forest!
6 PM
Running 56:01 12.86 km (4:21 / km) +15m 4:20 / km
ahr:152 max:169 shoes: Nike Zegama #2
Took bloody ages to get out in the dark and rain, but eventually headed out. The perfect level of encouragement from the others earlier in the day meant a little bit of effort didn't feel too impossible. 8 x 2min (1) kind of at a steady effort rather than fully going for it. Then 6 x 30sec strides. Definitely feeling more sluggish this week than I have done the past few weeks. Thankfully not too creepy out there, which had been a factor of my procrastination.
Wednesday Dec 27, 2023 #
9 AM
Running 1:09:51 14.49 km (4:49 / km) +58m 4:44 / km
ahr:151 max:175 shoes: Nike Zegama #2
Very sluggish feels this morning, a little surprised by that. Tightness around the hips too. Oh well, won't worry too much about getting a session in this week.
4 PM
Running 1:09:47 14.08 km (4:57 / km) +60m 4:51 / km
ahr:160 max:189 shoes: Nike Zegama #2
A dark loop in the forest, thankfully missing the downpour and not too many eyes to get spooked by. Legs still not feeling too spritely.
Tuesday Dec 26, 2023 #
8 AM
Running 2:08:30 27.04 km (4:45 / km) +210m 4:35 / km
ahr:162 max:180 shoes: Nike Zegama #2
Easy cruise round the Forest. Proper loving it this morning; beautiful day, feeling easy and linking up some glorious parts of the Forest. Sets the day up perfectly with the footy in the afternoon.
Sunday Dec 24, 2023 #
12 PM
Running 2:10:13 26.87 km (4:51 / km) +208m 4:40 / km
ahr:149 max:173 shoes: Hoka Kawana
Lap of Hawsewater and then back up and down the road. Very enjoyable trail on the north western side, which did make me remember how easy running on roads is. Mostly dry along there until the far end when it tipped it down and never really stopped. Felt good, could have done more but Mum and Jamie were waiting a while. Cold slowly improving.
Saturday Dec 23, 2023 #
8 AM
Running 42:57 10.03 km (4:17 / km) +6m 4:16 / km
ahr:144 max:162 shoes: Hoka Kawana
Morecombe parkrun. Had earmarked this as ideal for fitness update given it's out and back along the sea front. Didn't really turn out that way with toeing the fine line of illness, a rough wind and early morning stomach difficulties. A solo 17.12 ish I think, with some linear pace degradation from 3.0X to 3.4X (second half straight into the wind). Didn't see Tyson Fury but did see his monstrosity of a house.
4 PM
Running 57:15 11.47 km (5:00 / km) +97m 4:47 / km
ahr:159 max:178 shoes: Hoka Kawana
Couple of easy laps. Still feeling coldy but a bit better than yesterday and felt alright running until getting soaked through and cold.
Friday Dec 22, 2023 #
Note
(rest day)
Woke up with mild head cold symptoms and they've not quite gone all day so, regretfully, won't be running today. Had hoped for 100 mile week for Christmas so that's a shame, and generally prefer to plan a run free day rather than go through the day um-ing and ah-ing about it but probably best.
12 PM
S&C / Core / Plyo / Flexi 30:00 [0]
Bouldering with Jamie and Mum.
Thursday Dec 21, 2023 #
8 AM
Running 51:37 10.01 km (5:09 / km) +45m 5:03 / km
ahr:156 max:168 shoes: Hoka Kawana
Plodding around Pollok.
5 PM
Running 1:00:01 11.93 km (5:02 / km) +98m 4:50 / km
ahr:163 max:190 shoes: Hoka Kawana
Plodding Kendal, feeling much more recovered. Woke up during the night unsure if feeling a little ill. Eerily similar to some yurt experiences but woke up fine. Mentioning it because throat felt a wee bit dry during run - hopefully nothing comes of it.
Wednesday Dec 20, 2023 #
11 AM
Running 34:26 6.94 km (4:58 / km) +20m 4:54 / km
ahr:143 max:156 shoes: Hoka Kawana
Maxwell and Pollok Parks. Legs feeling pretty buggered.
6 PM
Running 1:18:34 16.06 km (4:54 / km) +34m 4:51 / km
ahr:154 max:185 shoes: Hoka Kawana
Joined another of Anna's groups that she goes to. I thought it was a Shetts group but apparently it's a mix. Really good group though so was somewhat intimidated.
Tonight's session was 3 x 1 mile "fast". Ran 5.00, 4.58, 5.02. Recoveries were 2.45-3.00. Bit of a shock to the system but felt alright and worked through the group quite nicely as some others tailed off a bit. Weird that legs can feel so gone in the morning, still quite fatigued on the warm up but reasonably decent once in the session.
Sugars were 9ish when leaving. Had a brunch bar just before and just after the reps which seems to have done the job quite nicely as stayed between 6 and 9 throughout.
Tonight's session was 3 x 1 mile "fast". Ran 5.00, 4.58, 5.02. Recoveries were 2.45-3.00. Bit of a shock to the system but felt alright and worked through the group quite nicely as some others tailed off a bit. Weird that legs can feel so gone in the morning, still quite fatigued on the warm up but reasonably decent once in the session.
Sugars were 9ish when leaving. Had a brunch bar just before and just after the reps which seems to have done the job quite nicely as stayed between 6 and 9 throughout.
Tuesday Dec 19, 2023 #
10 AM
Running 53:41 10.39 km (5:10 / km) +86m 4:58 / km
ahr:153 max:172 shoes: Hoka Kawana
With Dan looping Queens Park as easy as is possible round there. Delighted to spot a man proudly showing support for the UK's most in form football club.
5 PM
Running 1:43:31 22.11 km (4:41 / km) +260m 4:25 / km
ahr:152 max:174 shoes: Nike Pegasus Turbo Next Nature
20min tempo with Dan around Maxwell Park, then made our way to the Shettleston session of 9 x Queen's Park hill.
GPS doing weird things during the tempo but looks like we averaged 3.30s-3.35s or something like. A decent amount of effort and feeling quite strong too. Wouldn't have got out for this on my own so grateful for the suggestion and company from Dan.
The Shetts reps were in my head a bit, I guess because it seemed intimidatingly long and the last time here felt really hard. Wanted to (a) get to the end, (b) be reasonably consistent and (c) copy Dan's goal of finishing every rep between 2nd and 5th. Managed all three reasonably well and certainly felt stronger than the last time. Never felt like I gutted myself but feeling pretty wobbly at the end. Found that as it progressed the mental side of "am I going to make it to the end of the session" gets much easier just as the physical version of the same question starts to become a thing. Enjoyed some of Dan's tactical wide lines to slow down.
Very satisfying evening and do enjoy these Shetts reps, a good group to push you along - including Alex from Lochaber who's also T1D.
Reps: 2.17, 2.12, 2.15, 2.16, 2.15, 2.16, 2.16, 2.17, 2.18 (last one to the flag pole so a few secs quicker). Think the last time ranged from ~2.05 to ~2.25 so much more consistent this time.
Bumping along at 4-4.5 at half 4ish so had a couple of bagels with chocolate spread at 5.15ish and was 9ish when leacing at 5.50. Slightly worried that I'd sent myself through the roof but had a brunch bar after the 6th rep anyway and got home to see a really good graph - never going over 10 or below 5.
GPS doing weird things during the tempo but looks like we averaged 3.30s-3.35s or something like. A decent amount of effort and feeling quite strong too. Wouldn't have got out for this on my own so grateful for the suggestion and company from Dan.
The Shetts reps were in my head a bit, I guess because it seemed intimidatingly long and the last time here felt really hard. Wanted to (a) get to the end, (b) be reasonably consistent and (c) copy Dan's goal of finishing every rep between 2nd and 5th. Managed all three reasonably well and certainly felt stronger than the last time. Never felt like I gutted myself but feeling pretty wobbly at the end. Found that as it progressed the mental side of "am I going to make it to the end of the session" gets much easier just as the physical version of the same question starts to become a thing. Enjoyed some of Dan's tactical wide lines to slow down.
Very satisfying evening and do enjoy these Shetts reps, a good group to push you along - including Alex from Lochaber who's also T1D.
Reps: 2.17, 2.12, 2.15, 2.16, 2.15, 2.16, 2.16, 2.17, 2.18 (last one to the flag pole so a few secs quicker). Think the last time ranged from ~2.05 to ~2.25 so much more consistent this time.
Bumping along at 4-4.5 at half 4ish so had a couple of bagels with chocolate spread at 5.15ish and was 9ish when leacing at 5.50. Slightly worried that I'd sent myself through the roof but had a brunch bar after the 6th rep anyway and got home to see a really good graph - never going over 10 or below 5.
Monday Dec 18, 2023 #
10 AM
Running 55:24 11.66 km (4:45 / km) +22m 4:43 / km
ahr:152 max:184 shoes: Hoka Kawana
Easy to Glasgow Green and back. Damp and tired for the middle 25mins but got there. Entered the 120km Julian Alps ultra in late September.
3 PM
Running 1:02:43 12.3 km (5:06 / km) +32m 5:02 / km
ahr:161 max:181 shoes: Hoka Kawana
Easy Pollok with fellow yummy hubby Dan. Very enjoyable and feeling decent.
Sunday Dec 17, 2023 #
10 AM
Running 2:08:51 28.88 km (4:28 / km) +46m 4:26 / km
ahr:157 max:191 shoes: Hoka Kawana
Long run along the Clyde with Anna.
Quite indecisive about what to do and ended up just throwing in 2 x 20mins steady, which I'd meant to tail load but didn't really happen. Started the first at 40mins and the second at 70mins. Not really the day for worrying about paces given wind all over the shop, so just went by feel - looking to work into a nice zone without straining. Think I managed that although did feel quite leggy in the first 5 mins of the first. Took a while to catch Anna back up and when I did she was with Lucas. A very pleasant surprise and great to catch up - last time we shared miles was on the Mer de Glace.
First 20mins: 5.40km, 3.42s av.
Second 20mins: 5.36km, 3.44s av.
Sugars reasonably decent. About 4 when I woke up. Had a crumpet with choc spread at 9ish, with 1 unit at 9ish. Had a chunky breakfast bar type thing when leaving at half 10, a burnch bar at 30mins and 65mins, and a gel at 95mins. 7ish when leaving, peaking at 8ish at 11 and then going down to 5ish when finishing.
Quite indecisive about what to do and ended up just throwing in 2 x 20mins steady, which I'd meant to tail load but didn't really happen. Started the first at 40mins and the second at 70mins. Not really the day for worrying about paces given wind all over the shop, so just went by feel - looking to work into a nice zone without straining. Think I managed that although did feel quite leggy in the first 5 mins of the first. Took a while to catch Anna back up and when I did she was with Lucas. A very pleasant surprise and great to catch up - last time we shared miles was on the Mer de Glace.
First 20mins: 5.40km, 3.42s av.
Second 20mins: 5.36km, 3.44s av.
Sugars reasonably decent. About 4 when I woke up. Had a crumpet with choc spread at 9ish, with 1 unit at 9ish. Had a chunky breakfast bar type thing when leaving at half 10, a burnch bar at 30mins and 65mins, and a gel at 95mins. 7ish when leaving, peaking at 8ish at 11 and then going down to 5ish when finishing.
Saturday Dec 16, 2023 #
9 AM
Running 1:45:15 23.39 km (4:30 / km) +117m 4:23 / km
ahr:151 max:170 shoes: Nike Pegasus Turbo Next Nature
Pollok parkrun followed by 5 x 2mins (1), 5 x 1min (1).
Quite a fun one in that a guy went to the front and got a gap, with Dan and myself behind. Dan effortlessly floated away from me after the hill and managed to pass the guy early on the second lap, which I later did too. Never threatened to catch Dan back up but pleased to finish in 17:11. Immediately upon return from India I ran 18 flat and a couple of weeks later ran only a little quicker, so a decent progression there. Similar story for Dan too I think. Perhaps felt a touch stronger but only incrementally so.
Quite a long break before starting the reps, felt a bit rubbish on the first 2 but running a tad further than that first parkrun session. Starting to fade on the last 2 and then the last two 1s. Not the biggest or best session in the world but decent enough and pleased to get the running done for the day with an extended loop home.
Probably best sugar control ever too. Woke up reasonably low ~4.5ish. Had one unit of Novorapid with two bagels and choc spread. Perhaps about 50g of carbs there. Forgot to take any long acting and given didn't have any low feels during running (so also didn't eat post parkrun as planned) I'd expected to find I'd gone quite high but actually never went over 10 and also only just starting to get low towards end of run.
Quite a fun one in that a guy went to the front and got a gap, with Dan and myself behind. Dan effortlessly floated away from me after the hill and managed to pass the guy early on the second lap, which I later did too. Never threatened to catch Dan back up but pleased to finish in 17:11. Immediately upon return from India I ran 18 flat and a couple of weeks later ran only a little quicker, so a decent progression there. Similar story for Dan too I think. Perhaps felt a touch stronger but only incrementally so.
Quite a long break before starting the reps, felt a bit rubbish on the first 2 but running a tad further than that first parkrun session. Starting to fade on the last 2 and then the last two 1s. Not the biggest or best session in the world but decent enough and pleased to get the running done for the day with an extended loop home.
Probably best sugar control ever too. Woke up reasonably low ~4.5ish. Had one unit of Novorapid with two bagels and choc spread. Perhaps about 50g of carbs there. Forgot to take any long acting and given didn't have any low feels during running (so also didn't eat post parkrun as planned) I'd expected to find I'd gone quite high but actually never went over 10 and also only just starting to get low towards end of run.
Friday Dec 15, 2023 #
11 AM
Running 30:11 6.07 km (4:59 / km) +107m 4:34 / km
ahr:132 max:146 shoes: Hoka Kawana
Easy day today. Had a new podcast in that was a little wanky. The point of life is texture, rather than happiness. Thoughts are like waterfalls: if you stand under them it can be overwhelming, but there tends to be a sheltered space behind you can step back into and observe rather than feel the torrent. Not their usual chat by the sounds of it but I enjoyed and look forward to finishing the episode.
C • I'm 4
Thursday Dec 14, 2023 #
11 AM
Running 1:02:33 13.27 km (4:43 / km) +139m 4:29 / km
ahr:161 max:192 shoes: Hoka Kawana
Hill reps up the road that loops from Asda etc up to Oxenholme, starting from the 'slow' writing on the pavement and finishing roughly at the junction. Thought that was the hospital hill segment but turns out that carries on to the railway.
Broke it down into four sets: 4 x 1min, 3 x 1min20, 2 x 2min, 1 x 4min. 1 minute walk / jog recovery between each rep, starting roughly where I finished, and jog back to the bottom between each set.
On the first set I got a little beyond the road, on the second I just made it to the other side of the road, on the third didn't quite make it to the road and on the fourth I finished at the road so the rep was 4.20ish.
Quite pleased with it, hardly the biggest session in the world but taking the view that a little session is better than no session as find the motivation for it is quite low when doing solo on the roads around Kendal. Working hard and got the HR a fair bit higher than I'd say it's been since getting back training. Decent options to extend next time, either by doing the full segment or by working back down the pyramid. Chris98's CR on that segment is inhumane.
Broke it down into four sets: 4 x 1min, 3 x 1min20, 2 x 2min, 1 x 4min. 1 minute walk / jog recovery between each rep, starting roughly where I finished, and jog back to the bottom between each set.
On the first set I got a little beyond the road, on the second I just made it to the other side of the road, on the third didn't quite make it to the road and on the fourth I finished at the road so the rep was 4.20ish.
Quite pleased with it, hardly the biggest session in the world but taking the view that a little session is better than no session as find the motivation for it is quite low when doing solo on the roads around Kendal. Working hard and got the HR a fair bit higher than I'd say it's been since getting back training. Decent options to extend next time, either by doing the full segment or by working back down the pyramid. Chris98's CR on that segment is inhumane.
4 PM
Running 50:19 10.02 km (5:01 / km) +63m 4:52 / km
ahr:137 max:152 shoes: Hoka Kawana
Easy looping. Found an old railway line that could be good for sessions.
Wednesday Dec 13, 2023 #
12 PM
Running 1:12:19 13.72 km (5:16 / km) +114m 5:04 / km
ahr:147 max:171 shoes: Hoka Kawana
Loop on Helsington Burrows then to Cunswick and home via the golf course. Haven't been on Helsington to run rather than orienteer until now and was quite taken by the views up there. Definitely the best viewpoint around. Feeling decent enough and enjoyed some sun. Had Singletrack podcast in again. Some classic American takes and a bit too prescriptive at times, but reasonably interesting white noise to have in the ears.
5 PM
Running 41:45 8.04 km (5:12 / km) +87m 4:56 / km
ahr:162 max:191 shoes: Hoka Kawana
Easy, feeling good to begin with but not so good on second lap - low sugars. Seem to struggle keeping them high enough during second run of the day so should probably make sure I eat something decent before heading out.
Tuesday Dec 12, 2023 #
10 AM
Running 1:03:56 14.34 km (4:27 / km) +137m 4:15 / km
ahr:152 max:167 shoes: Hoka Kawana
Nowhere in Kendal screams out as an obvious choice for sessions so thought I'd find a loop on some backstreets. Wildly misjudged how long it would take so only did two in the end. First one 12:08, second 11:52 with 1:50 between them. A figure of eight loup that's got a few undulations and one quite killer little hill. Not feeling too spritely but at least that's some harder work done.
3 PM
Running 50:37 10.1 km (5:01 / km) +96m 4:47 / km
ahr:147 max:164 shoes: Hoka Kawana
Easy, feeling good listening to Jim Walmsley.
Monday Dec 11, 2023 #
10 AM
Running 1:32:29 18.77 km (4:56 / km) +104m 4:48 / km
ahr:162 max:183 shoes: Hoka Kawana
Easy lap of Derwentwater. Beautiful still day and particularly enjoyed the southern end of the West side where very quite roads, a pretty village and gradually rising to have an awesome elevated view of the lake and surrounding hills. Felt tired to begin, picked up along the west side and then (yawn) started to feel the effects of low sugars.
5 PM
Running 26:58 5.63 km (4:48 / km) +19m 4:43 / km
ahr:149 max:176 shoes: Hoka Kawana
Easy loops with some strides at the end. Having struggled to keep eyes open all afternoon thought this may be a toughie but actually felt really good. Managed to get proper disorientated, not too sure how.
Sunday Dec 10, 2023 #
10 AM
Running 1:40:59 21.01 km (4:48 / km) +92m 4:42 / km
ahr:164 max:183 shoes: Hoka Kawana
Easy out and back. Bit of a drag today and feeling tired at times. Given Wednesday's run I didn't feel the need to make it a proper long run or add any harder sections. Good to be done and mong about watching cross country after.
Saturday Dec 9, 2023 #
7 AM
Running 1:26:33 19.24 km (4:30 / km) +277m 4:12 / km
ahr:154 max:170 shoes: Hoka Kawana
Along the old railway from Jenny's and then up to Chopwell for parkrun. Did 5 x 1km (2mins) along the railway and then it was ~25mins up through the forest before starting the parkrun.
Roughly 3.30s for the kms, felt pretty comfortable and each one had some kind of obstacle (gates, crossing road etc) so true pace probably more like 3.25s or a little better. Although it was comfortable, I'm not sure the legs would want to go much quicker.
Quite a slow section, uphill for 20mins or so and some nav hesitations but made it to parkrun on time. Watch is great for naving to new places like this but isn't the best when you get to a junction with a couple of similar options.
A lonely parkrun and tough course with two quite long hills. Not dissimilar to Wilverley. Felt weak up the first hill and then enjoyed the long flow section back through the start and out to the second hill. Didn't feel brilliant up that either but able to finish strongly. ~18.25 and looking at the splits I think 5-10secs faster on each km would be a better reflection of how it feels when doing it.
High sugars overnight but over corrected and woke up 3.3 at 7. Had two slices of toast (40g carbs) with 1 unit Novorapid and the usual 3 Levemir. Low alarm went off towards end of first rep and was just under 4 so had a Maurten gel and then had a Torq gel about 10mins before parkrun start. So for most of it stayed between 4 and 5 which probably is lower than ideal.
Roughly 3.30s for the kms, felt pretty comfortable and each one had some kind of obstacle (gates, crossing road etc) so true pace probably more like 3.25s or a little better. Although it was comfortable, I'm not sure the legs would want to go much quicker.
Quite a slow section, uphill for 20mins or so and some nav hesitations but made it to parkrun on time. Watch is great for naving to new places like this but isn't the best when you get to a junction with a couple of similar options.
A lonely parkrun and tough course with two quite long hills. Not dissimilar to Wilverley. Felt weak up the first hill and then enjoyed the long flow section back through the start and out to the second hill. Didn't feel brilliant up that either but able to finish strongly. ~18.25 and looking at the splits I think 5-10secs faster on each km would be a better reflection of how it feels when doing it.
High sugars overnight but over corrected and woke up 3.3 at 7. Had two slices of toast (40g carbs) with 1 unit Novorapid and the usual 3 Levemir. Low alarm went off towards end of first rep and was just under 4 so had a Maurten gel and then had a Torq gel about 10mins before parkrun start. So for most of it stayed between 4 and 5 which probably is lower than ideal.
Friday Dec 8, 2023 #
4 PM
Running 51:53 10.02 km (5:11 / km) +108m 4:55 / km
ahr:163 max:180 shoes: Hoka Kawana
Out and back along the old railway from Jenny's.
Thursday Dec 7, 2023 #
8 AM
Running 28:49 5.56 km (5:11 / km) +26m 5:04 / km
ahr:165 max:187
Lap of Pollok with a pair of deadweight legs, barely able to support my body. Feeling better by the end.
3 PM
Running 1:04:33 12.02 km (5:22 / km) +72m 5:13 / km
ahr:157 max:177 shoes: Hoka Kawana
Cunswick Scar and back to Mum's through Kendal. Warmer than Glasgow but I seem to time my Kendal visits with miserable driving rain. Got splashed a few times by some shit drivers but given I was already sodden I wasn't too annoyed. Bouncing around the 4 mark sugars wise today and had a kitkat before, one during and two small twixes during too. Had the tingles when back, I'm wondering if higher sensitivity is an indicator of body being quite fatigued.
Wednesday Dec 6, 2023 #
12 PM
Running 1:47:58 25.63 km (4:13 / km) +54m 4:10 / km
ahr:160 max:195
Long run along the Clyde with the aim of 3 x 20mins (4mins) thrown in, notionally progressing from 3.50s to 3.40s and then 3.30s.
Managed 3.51s for the first, but felt a little harder than anticipated. Didn't check the splits at all for the second and hit 3.41s, with a middle ten minutes that felt quite hard. Also felt right hamstring come and go throughout the second, particularly on any undulation. Properly treading water from the start of the third and bailed after 10mins of 3.50s which was a shame.
Not being able to manage all of this is a bit of a bummer, but still 50mins of solid enough running and I'd plucked the paces out of thin air so not the most meaningful. Just makes a marathon feel a tough ask!
Need to keep an eye on hamstring as felt it on FWTN, Sunday and last night as well, although today's was the worst so far. These incredibly worn out Hoka's can't be helping, should be on their last couple of runs before I get to mum's, where I'd stupidly ordered their replacements too.
Sugars reasonable - had a mouthful of squashies before leaving and then a brunch bar after the first and second 20mins. Nearly dropped into hypo zone but not quite.
Managed 3.51s for the first, but felt a little harder than anticipated. Didn't check the splits at all for the second and hit 3.41s, with a middle ten minutes that felt quite hard. Also felt right hamstring come and go throughout the second, particularly on any undulation. Properly treading water from the start of the third and bailed after 10mins of 3.50s which was a shame.
Not being able to manage all of this is a bit of a bummer, but still 50mins of solid enough running and I'd plucked the paces out of thin air so not the most meaningful. Just makes a marathon feel a tough ask!
Need to keep an eye on hamstring as felt it on FWTN, Sunday and last night as well, although today's was the worst so far. These incredibly worn out Hoka's can't be helping, should be on their last couple of runs before I get to mum's, where I'd stupidly ordered their replacements too.
Sugars reasonable - had a mouthful of squashies before leaving and then a brunch bar after the first and second 20mins. Nearly dropped into hypo zone but not quite.
Tuesday Dec 5, 2023 #
10 AM
Running 37:38 7.6 km (4:57 / km) +72m 4:44 / km
ahr:159 max:191
Pollok looping after contemplating the thought of running for far too long. Very pleasant in the sunshine once out though.
6 PM
Running 1:12:28 16.48 km (4:24 / km) +2m 4:24 / km
ahr:156 max:180 shoes: Nike Pegasus Turbo Next Nature
Session with Dan and Anna on the roads that laps Maxwell Park. A classic discuss and decide what to do on the warm up job, settling on a three lap tempo followed by 5 x 4mins (1min). Recovery after the tempo was 3:20mins (waiting for Anna and then some jogging).
Really enjoyed the session and felt like a good amount of work. One section in particular was getting icier and icier but otherwise it was an ideal loop for this kind of thing. I was taking the inside lines to Dan's outside ones, which worked quite well so we could stay pretty much neck and neck the entire time. Very glad for the company and it was fun to work together like that.
Felt comfortable on the tempo, starting to work on the third lap, and then in quite a nice effort zone for the 4s. Legs starting to turn off on the last one but able to keep the same kind of pace up. Would like the paces to be faster than they were - not necessarily because of effort levels, more because the leg turnover feels faster than that at the moment.
Splits:
12.28 mins / 3.6km @ 3.27s
1.19km @ 3.22s
1.17km @ 3.25s
1.20km @ 3.20s
1.18km @ 3.23s
1.18km @ 3.23s
Wearing another of my Nike Black Friday bargains. Felt decent.
Really enjoyed the session and felt like a good amount of work. One section in particular was getting icier and icier but otherwise it was an ideal loop for this kind of thing. I was taking the inside lines to Dan's outside ones, which worked quite well so we could stay pretty much neck and neck the entire time. Very glad for the company and it was fun to work together like that.
Felt comfortable on the tempo, starting to work on the third lap, and then in quite a nice effort zone for the 4s. Legs starting to turn off on the last one but able to keep the same kind of pace up. Would like the paces to be faster than they were - not necessarily because of effort levels, more because the leg turnover feels faster than that at the moment.
Splits:
12.28 mins / 3.6km @ 3.27s
1.19km @ 3.22s
1.17km @ 3.25s
1.20km @ 3.20s
1.18km @ 3.23s
1.18km @ 3.23s
Wearing another of my Nike Black Friday bargains. Felt decent.
Monday Dec 4, 2023 #
7 AM
Running 50:40 9.49 km (5:20 / km) +66m 5:10 / km
ahr:153 max:185
Anna's morning commute and back to her flat. Icy and tired.
5 PM
Running 1:08:22 13.21 km (5:10 / km) +64m 5:03 / km
ahr:163 max:180
Anna's evening commute. Less icy but still tired.
Sunday Dec 3, 2023 #
11 AM
Running 1:39:16 20.2 km (4:55 / km) +23m 4:53 / km
ahr:162 max:184 shoes: Nike Zegama #2
Lap of Loch Leven with Anna. Snowy conditions which seemed to require working a little harder and by the end I was feeling sore and tired in a few random places - presumably some stabilising muscles working more than usual. Felt ok but not the most energetic and didn't have any motivation to make it any longer. Enjoyable though and probably a good day to tick this route off. Two contrasting sets of HR data from last couple of days - I'd tend towards thinking they're both incorrect.
Wore new Zegama's so had some cushioning under the feet for first time in ages. Highlight of the run was going past another runner, seeing exactly the same pair of brand spanking new shoes on his feet, and agreeing how brilliant the black friday deal was.
Wore new Zegama's so had some cushioning under the feet for first time in ages. Highlight of the run was going past another runner, seeing exactly the same pair of brand spanking new shoes on his feet, and agreeing how brilliant the black friday deal was.
Saturday Dec 2, 2023 #
8 AM
Running 28:39 5.93 km (4:50 / km) +6m 4:49 / km
ahr:152 max:170
Couple of small laps. Felt guffy in the legs and in general. Spent all night >20 blood sugars wise - not sure if this has any physiological impact but wouldn't be surprised if it did (meal not being properly absorbed) and at the very least it makes me quite anxious and annoyed.
1 PM
Running 17:30 3.28 km (5:20 / km) +5m 5:18 / km
ahr:133 max:151
Running 30:52 8.64 km (3:34 / km) +138m 3:19 / km
ahr:155 max:169
East XC Champs up at Aberdeen.
No snow up there and surprised it hadn't softened up by our race - course still rock hard. Thought I'd set off very conservatively and on a good day I think was true, just not today. Felt very flat in the legs and started going backwards and backwards after the first lap. Stemmed the flow a little on the second but not for long so quite a slog back to the finish. Right hamstring a bit tuggy towards the end, hopefully just from the cold.
Still a fun day out with Dan and Eddie and good to show up to a race for the first time since travels. Do want to be a bit more intentional before the next one in terms of preparation though and hopefully I'll run better too.
No snow up there and surprised it hadn't softened up by our race - course still rock hard. Thought I'd set off very conservatively and on a good day I think was true, just not today. Felt very flat in the legs and started going backwards and backwards after the first lap. Stemmed the flow a little on the second but not for long so quite a slog back to the finish. Right hamstring a bit tuggy towards the end, hopefully just from the cold.
Still a fun day out with Dan and Eddie and good to show up to a race for the first time since travels. Do want to be a bit more intentional before the next one in terms of preparation though and hopefully I'll run better too.
Running 12:33 2.09 km (6:01 / km) +10m 5:53 / km
ahr:151 max:160
Friday Dec 1, 2023 #
11 AM
Running 40:04 8.71 km (4:36 / km) +75m 4:25 / km
ahr:147 max:174
To/from Western General. Feeling tired so this was all.