Tuesday, January 29, 2013

Training Diary 21st – 27th Jan 2013

Monday 21st Jan. HRV= 68 White.

An early start after a late night and today will be spent travelling.  Overdid the food last night and feeling bloated this morning so I’ll take it easy today and try get back on track.  Easier said than done as airport food isn’t great.
Departed the hotel at 09:15am and I expect to be home by 7:30pm.
Plan for tomorrow includes dropping the kids to school along with other errands followed by a MAF session similar to last Wednesday to make the comparison and the result will determine my next training move.

Tuesday 22nd Jan. HRV=80 White.

Tues HRVA good result and perfect for a MAF session.  Collected my blood results and then had a meeting regarding a project for later in the year.  Did so much running around that I almost missed the opportunity to train and ended up cutting the session short by 1K.  Session went ok but the drop in fitness after missing 1 week of run training is very obvious.  I’ll now take a small step back and rebuild my aerobic base which shouldn’t take long.
Plan for tomorrow is undecided as I’m not back in the zone yet.

Wednesday 23rd Jan. HRV=64 White.

Weds HRVDidn’t expect the result would be this low but then again I am at the tail end of an unusual week and that was obvious from yesterday’s session.  No time for a lunchtime run but to make up for lost time I decided to skip my coaching session in favour of a slightly longer MAF session of 16K on the track.  Slight improvement on yesterday and the run was mentally tough which made it even more satisfying to complete.
Plan for tomorrow is an early strength session followed by a lunchtime recovery run and if I have time for a second run I’ll take it.

Thursday 24th Jan. HRV=68 White.

Thurs HRVSlightly up on yesterday and I expect to be back on track by the weekend or early next week. Early morning strength session with a step back in lifted weight (-20Kg) but an increase in depth.  Lunchtime 10K using the MAF zone again and the pace was slightly down on yesterday but that’s ok.  No time for a second run as I’m coaching this evening and required for taxi duties.
Plan for tomorrow is up in the air.

Friday 25th Jan. HRV=60 White.

Fri HRVLower than expected but then again I did have a sneaky whiskey last night and probably got less than 5hrs sleep.  Turns out I’m too busy to train today which might be a good thing as I can feel the DOMS coming on from yesterday.  On the downside I’m going to a party this evening and that might knock me back a bit.  I won’t overdo it but sometimes you need to blend into the crowd and the training should fit around your life rather than your life fitting around your training.  I was thinking about setting the alarm for an early start but sleep & recovery can be more important than the training.
Provisional plan for tomorrow is a 30K run in the MAF zone.

Saturday 26th Jan. HRV=66 White.

Sat HRVLate night / early morning and would have liked a higher result but it’s good enough for what I have planned.  Session was physically easy but mentally tough and finished knowing I could have kept going.  The advantage of doing this type of session on the track is that it’s easier to do an almost identical session in the future to make the comparison and monitor progress.  The track also allows for an uninterrupted run and it’s easier to maintain a constant pace with no peaks or troughs.  To make it easier I run in the outside lane as the bends aren’t as tight and if it’s a long run I change direction after half way.
Plan for tomorrow is a long Interval session on the track

Sunday 27th Jan. HRV=65 White.

Fri HRVWoke feeling tired and decided to stay in bed as I knew I wasn’t on form for what I had planned.  I’m thinking that my Interval Session might be too much too soon so I changed my original plan to a shorter easier aerobic run

Weekly HRV Summary

Rebuilding my aerobic base and can already see a return to my fitness after a few disciplined sessions.  Next week will be something similar and I’ll include a session of hill repeats to start working on my running specific leg strength.
Weeks HRVBefore heading to Norway I did a MAF session to get a check on my fitness and on my return I repeated the session to check what I’d lost after a week without running.  Both sessions were on the Track and almost identical apart from the second being 1K shorter and the result shows a definite drop in fitness when comparing Pace / HR.

Pre Norway MAF session

Post Norway MAF session.

Saturday, January 26, 2013

Training Diary 14th – 20th Jan 2013.

Monday 14th Jan. HRV=69 White

Mon HRVAn easy day with 2 short recovery runs. Caught for time as I’m packing and thinking about Norway.
Plan for tomorrow is an early gym session followed by a blood test and hopefully I’ll manage to fit in a run.

Tuesday 15th Jan. HRV=83 White.

Tues HRVEarly morning Gym session with a new Squat and Deadlift PB. Blood test and back into town to meet and collect kit from sponsors. Didn’t find time to run but will try make up for it tomorrow before heading to the airport to fly out to Norway in preparation for the Siberian Black Ice Race.
Plan for tomorrow is a pre flight Tempo run. Running hard as it will be my last run for a week.

Wednesday 16th Jan. HRV=66 Amber.

Weds HRVUnexpected low result and probably the result of my heavy gym session and blood test with some added pre travel stress.  Decided to down grade my run from a Tempo to MAF session and went a little bit longer than last time with 16K. Similar result so all is good. Home for a quick shower and then off to the airport for a 4-5hr flight including a stopover.
Arrived into our hotel after midnight and had one drink before calling it a night. Tomorrow we have a 4-6hr drive which includes a slight detour to collect Mark’s bike and I’m hoping we arrive at our destination in daylight as we’ve to set up camp after finding a suitable site.

Thursday 17th Jan. HRV=54 Red.

Thurs HRVJohn O'Regan Black Ice Race HRV TrainingNot surprised at result after yesteday’s flight but was hoping for higher.
Arrived at Skinnerbu in the Hardangervidda Plateau just as it was starting to get dark and the temperature was a less than pleasant -15C. It was quite an effort to do the simple task of fixing the wheels to Mark’s bike and erecting the tent was a reminder of how harsh an environment we were in. I was constantly trying to defrost my fingers and was almost happy to get into my cold sleeping bag.  Melted snow & ice for a dehydrated meal which and filled my water bottle.

Friday 18th Jan. HRV=69 White.

Fri HRVA restless night and I was constantly woken by the pain in my frozen toes and an old injury to my right knee was playing up with the cold.  The day was spent working on an economical means of moving with the bike and a system of communication that was simple but effective. We trialled our methods and ideas over marked trails in surrounding forests and discussed potential problems and hazards while trying to come up with solutions.
An exhausting day with the temperature dropping to -20.  Made camp just as the sun was going down and finished the day with a dehydrated meal.

Saturday 19th Jan. HRV=71 White.John O'Regan Black Ice Race HRV Training

Sat HRVA similar day to yesterday with the temperature dipping even lower to a very cold -23.
Had a close call and narrowly escaped getting frostbite on my nose having caught it just in time. I could feel my face and nose being very cold and then the pain was gone which made me forget about it rather than realise it had gone numb. One of my team mates noticed that my nose was starting to turn a waxy white and I immediately started to work on getting the circulation going again. Another reminder of how a momentary lapse of concentration can lead to a dangerous situation.

Sunday 20th Jan. HRV=54 Amber.

Sun HRVJohn O'Regan Black Ice Race HRV TrainingEarly start and following breakfast we broke camp and packed the van before hitting the trails again for our last session to perfect the system we think works best. Spent a few hours going back and forth with a changing pace and worked really hard to make the most of our last few hours.  Finished off with a 5hr drive back to Oslo including a stop off for a proper meal.
Early start tomorrow and a long day of travelling.

Tuesday, January 15, 2013

Training Diary 07th -13th Jan 2013.

The Spink, Glendalough.

Monday Jan 07th. HRV=64 White.

Mon HRVExpected higher after an easy day yesterday.  I’ll proceed with caution as this could be an advance warning of an illness brewing. Today will be an easy day.  Easy lunchtime run of 40 mins followed by an evening run to a meeting with Athletics Ireland.
Plan for tomorrow is an early strength session and my run will depend on HRV but will be nothing longer than 40 mins.

Tuesday Jan 08th. HRV=65 White.

Tues HRVOnly a slight improvement but my HR is slightly higher than yesterday and just as I expected from yesterday’s result I’m coming down with something.  Slightly congested and there’s a pain in my sinuses when I blow my nose.  Today will be another easy day.  Early strength session and surprised myself with a strong session even though I can still feel the DOMS since Saturday.  5 sets of 3 (1 ¼)Squats with 60Kg (New PB) and 3 sets of 3 Deadlift with 95Kg (small decrease).
Plan for tomorrow will depend on HRV but I’m hoping to be on form for a Tempo run.

Wednesday Jan 09th. HRV=75 White.

Weds HRVA great result and I’m feeling a lot better which shows I dodged the bullet by heeding the advance warning.  Legs still not recovered from the recent hill run and that’s partly because my training has continued and not forgetting the squat session yesterday.  Decided against the Temp run and instead I did a variation on my MAF test by running 13K instead of my usual 10K.  Took a few minutes to loosen up and get into the zone and when I finished the results were surprising.
Plan for is an early strength session with Power Clean and a lunchtime recovery run.

Thursday Jan 10th. HRV= 75 White.

Thurs HRVSame as yesterday but my HR is slightly less and I managed a good session last night so the signs are good.  Took a step back with the Power Clean with reduced weight but higher volume as I hadn’t done them since before Christmas.  Session consisted of 3 * 5 instead of my usual 5*3 with 40Kg (-7.5Kg) and 3*3 Strict Press with 30Kg (-5Kg) alternated with 3”3 max chins and finished with 2* 1min plank.  Lunchtime recovery run with the DOMS keeping my HR nice and low.  Finished the day with a Team meeting and some good news regarding a kit sponsor.
Plan for tomorrow is a lunchtime run and the effort will depend on how I feel.

Friday Jan 11th. HRV=78 White.

Fri HRVShowing signs of good recovery but I still have the DOMS.  Lunchtime run taking it nice and easy to aid recovery rather than trying for a training effect
Plan for tomorrow is an early trail run in memory of a friend killed on Mt Kilimanjaro last weekend to mark the occasion of his funeral.

Saturday Jan 12th. HRV= 82 White.

Sat HRVJohn O'Regan HRV training along The SpinkAn early start for an easy run over one of the most scenic routes in Ireland called theSpink.  Took it nice and easy and enjoyed the moment.
Plan for tomorrow is undecided.

Sunday Jan 13th. HRV=73 White.

sun HRVAlarm went off at 6:00am and didn’t feel like getting up.  Took the interrupted lie in and almost missed the chance to run but luckily I found time just before it got dark and decided on a MAF test to make the best use of my available time. Session went well and noticed a 1 sec improvement per K since Wednesday using same venue and same conditions.
Plan for tomorrow is an easy lunchtime run followed by an evening Tempo session and I’ve to also find time to back my winter gear for a training camp in Norway.

Weekly Summary

A good week and think I made the right decision to reduce the intensity based on how I was feeling and instead of being knocked backed with an illness I’ve still made some slight improvement.
7-13 HRV Week
Next week I’ll be trying to load the first few days if time allows with some high intensity sessions in advance of a Team training week in Norway.  I’d like to head away in an almost over trained state to get the most from the forced rest days which may help with adaptation.

Tuesday, January 8, 2013

Training Diary 31st Dec to 6th Jan 2013.

Monday Dec 31st. HRV=67 White

Mon HRVTaking it easy today with a running commute to and from work at an easy pace. Legs feeling heavy and fatigued or maybe I’m just feeling lazy from the recent festivities. Looking forward to getting back into a ‘normal’ routine.
Plan for tomorrow will depend on HRV. If it’s low 70′s and white I’ll run 2-3hrs at an easy pace and if it’s high 70’s it’ll be a shorter but faster run of 1hr+.

Tuesday Jan 01st. HRV=61 Amber

Tues HRVNo expected as I behaved myself last night but did stay up very late. Abandoned my plan and went back to bed. Felt restless all day and eventually cracked which meant putting on the head torch for a short slow trail run. For some reason I thought I’d feel better by starting the year as I meant it to continue.
Plan for tomorrow is a lunchtime recovery run and an evening Tempo.

Wednesday Jan 02nd. HRV=71 White

Weds HRVLunchtime recovery run as planned, legs still feeling heavy. Evening Tempo session felt a bitter harder than it should have and I know my legs are tired as I struggled to get into the zone. Cut the run short by reducing the Tempo section but did the usual warm up & cool down. I’m not overly concerned about the tiredness in my legs as that’s easy to rectify and once my engine isn’t showing any signs of excess stress I’m happy enough.
Plan for is an early strength session which could be interesting as it’s my first day back since before Christmas.

Thursday Jan 03rd. HRV= 72 White

Thurs HRVA good result and shows I didn’t get the training effect from last night’s run. Took a step back with the strength session and was happy enough with having to only drop the squat weight by 2.5kg to 55kg. A good start to the New Year. Finished the day with a short recovery run.
Plan for tomorrow is a lunchtime recovery run.

Friday Jan 04th. HRV=75 White

Fri HRVA good result but I have the DOMS from yesterday’s strength session and decided to rest rather than run today in preparation for tomorrow.
Plan for tomorrow is a 3-4hr trail run along the Wicklow Way.

Saturday Jan 05th. HRV=84 White

John O'Regan HRV training along Wicklow Way
John O’Regan training along Wicklow Way
Photo: Alan Rowlette
A good result after rest but still have the DOMS which is far from ideal for today’s run. Met up with a few friends and did an out and back 33K run along the Wicklow Way with over 1000M of ascent. Found this run quite tough and fell behind on some of the climbs but it’s good to have days like this as it keeps you switched on.
Plan for tomorrow will depend on how I’m feeling and I expect to be sore.

Sunday Jan 06th. HRV=60 Amber

sun HRVAn expected result and my legs are stiff and sore from yesterday’s run. Did an easy hour avoiding hills and keeping my heart rate and pace low and comfortable.
Plan for tomorrow is an easy lunchtime run followed by a running commute to a meeting at the Athletics Association of Ireland.

Weekly Summary

A good week and I’ll aim to build on it next week and hopefully get back into the hills.