I've spent the past few parkrundays volunteering. It's always nice to get out there and help. However this Saturday was different. After a bike TT last week to test bike fitness and health under pressure it was time to test my run fitness.
To cut a long story short I'm about 1:30 away from my December PB. Let's say that's similar to where I was when I came back from an Achilles injury in October. I know how much I improved over 2 months from that point so I'm hopeful of good things over the next few months.
What I have found strange is doing things slowly. Ignoring the TT and parkrun, all my runs and bikes have been at a low HR. My speed has been improving over time. Run wise I'm up to 6min/km (~10min/mi) not setting the world on fire, but capable of an average 5km time.
Easter was busy with some good training and plenty of time with the family. Both kids are really enjoying their cycling and running, as is my wife.
Today she ran the Shinfield 10km, taking 5mins off her PB. I went with the kids on the U10s 2.1km race, which was a bit of a muddy cross country event. Other than that it was a rest time in preparation for PowermanUK on Sunday.
After being unsure whether I'd go or not, I'm really looking forward to it!
Showing posts with label 5km. Show all posts
Showing posts with label 5km. Show all posts
Monday, 5 May 2014
Monday, 7 October 2013
A week of good hurt!
This is the 14th week of being back running.
I've had a good build up of easy miles and left it until last week to inject some faster paced work. I'd also started to add some quality bike work.
So Monday was a TrainerRoad session.
On Tuesday Finch Coasters had a 2x20 minute session which I aimed to run at fast tempo (4:15/km). A little fast on the downhill way out (just shy of 5km in just shy of 20min) and suffered a little on the way back. All in all it was a good tempo session and I remained under HM pace on the return leg. The entire session was a real confidence booster as I hadn't had a fast run since taking some time out.
Wednesday was a morning recovery run then an evening FTP/VO2 session on the bike. Thursday another club run which on analysis was 'Easy' though felt like a tempo session at the time. Probably due to pacing!
Friday was a rest day, which left the weekend.
Saturday we wandered to Woodley parkrun as a family. First time we'd tried that one. It was a pacing event and my wife was hoping to go to 34 minutes. Unfortunately she went of way too fast and then suffered! My plan was to take things easy and use it as a faster session in my LSR. Unfortunately my ego got the better of me, especially after Monday. I overtook the 20 minute pacer not far in to the first lap. The second began to hurt and I had to dig on the final lap. Garmin was under-reading and I came in at 20 minutes exactly, and 9th man. Didn't get chicked! This was another confidence boosting session, especially as I had not intended to run that fast. Coupled with WU, CD and some extra mileage at lunch that was 14km in the bag.
Sunday was a great 3 hours XC MTBing on my new build.
All in all a really good week, with some quality build added in. Today was an easy 10km, followed by entering some local races. Dinton Duathlon (November) and Wokingham half-marathon (Feb 2014). As usual the HM was the cheaper of the two. I'm all about supporting local races, but the online registration companies really take the biscuit. £3.28 for a service fee to allow me to enter a £35 race? Daylight robbery from Active Network.
The grand plan is to have a good XC season whilst building for a good spring HM. Some added bike work will see me do well at Dinton and some other low key duathlons. Spring Ballbuster in March followed by PowermanUK in May.
I've had a good build up of easy miles and left it until last week to inject some faster paced work. I'd also started to add some quality bike work.
So Monday was a TrainerRoad session.
On Tuesday Finch Coasters had a 2x20 minute session which I aimed to run at fast tempo (4:15/km). A little fast on the downhill way out (just shy of 5km in just shy of 20min) and suffered a little on the way back. All in all it was a good tempo session and I remained under HM pace on the return leg. The entire session was a real confidence booster as I hadn't had a fast run since taking some time out.
Wednesday was a morning recovery run then an evening FTP/VO2 session on the bike. Thursday another club run which on analysis was 'Easy' though felt like a tempo session at the time. Probably due to pacing!
Friday was a rest day, which left the weekend.
Saturday we wandered to Woodley parkrun as a family. First time we'd tried that one. It was a pacing event and my wife was hoping to go to 34 minutes. Unfortunately she went of way too fast and then suffered! My plan was to take things easy and use it as a faster session in my LSR. Unfortunately my ego got the better of me, especially after Monday. I overtook the 20 minute pacer not far in to the first lap. The second began to hurt and I had to dig on the final lap. Garmin was under-reading and I came in at 20 minutes exactly, and 9th man. Didn't get chicked! This was another confidence boosting session, especially as I had not intended to run that fast. Coupled with WU, CD and some extra mileage at lunch that was 14km in the bag.
Sunday was a great 3 hours XC MTBing on my new build.
All in all a really good week, with some quality build added in. Today was an easy 10km, followed by entering some local races. Dinton Duathlon (November) and Wokingham half-marathon (Feb 2014). As usual the HM was the cheaper of the two. I'm all about supporting local races, but the online registration companies really take the biscuit. £3.28 for a service fee to allow me to enter a £35 race? Daylight robbery from Active Network.
The grand plan is to have a good XC season whilst building for a good spring HM. Some added bike work will see me do well at Dinton and some other low key duathlons. Spring Ballbuster in March followed by PowermanUK in May.
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