John O'Regan's Blog. Training, Travelling, Running and Racing.
Wednesday, May 8, 2013
Training Diary 29th April-5 May 2013
Monday Apr 29th. HRV= 66 White.
Same as last Monday but after a tougher day. Skipped the lunchtime run as I’m running to a meeting with the Athletics Association of Ireland after work. Ran at an easy pace with a slight detour via a running track and did a set of 6*400 at close to my 3K race pace off 60 second recovery. Felt fatigued after each rep but recovered quickly and finished the session with a distance of 12K. Delayed after the meeting and missed my train home which meant a later than planned night. Resisted the temptation to run home by going for a 1hr walk rather than hanging around the train station.
Plan for tomorrow is an early Gym session and an evening race pace run.
Tuesday Apr 30th. HRV=73 White.
Moving in the right direction. Early Gym session of 4* Walking Lunges with 10Kg Dumbells, Hanging knee raises and a short Interval session on the Airdyne. The Airdyne session was 5 minutes of mostly low intensity with the last 15 seconds of each minute being an all out effort. Evening recovery run of 10.5K working on my race pace and avoiding hills. Early night.
Plan for tomorrow is a lunchtime run of 40 mins and an evening run of 60+ mins.
Wednesday May 01st. HRV=81 White.
Signs of recovery and a big improvement on last week which was partly caused by a night out. Will try keep my score high while making allowances for some short fast sessions and a 5K race on Saturday. Most sessions from now will be just enough to keep what I’ve got while still allowing recovery from what I’ve done. Decided to skip the lunchtime opportunity to run and did some pre race shopping. Easy 7K after work with 6* 1 min @ 5K race pace to finish and then an even easier 5K at Recovery pace with the club’s Couch to 5K crew. A long day and although the training was easy I’m feeling tired. Finished the night with a decent serving of Cherry Active.
Plan for tomorrow is an early Gym session and maybe 2 laps of Saturday’s 5k race route.
Thursday May 02nd. HRV=71 White.
Lower than expected but still ok and an improvement on last week plus my base line is climbing. Feeling a slight niggle in my lower left leg and that changes my day that was being decided as I was going to bed. Took it easy in the gym and did mostly stretching and foam rolling with some light upper body work. Booked a massage for lunchtime and it was torture. Didn’t think I was as bad but luckily I went and got it sorted before I got the final warning. Repeated last night’s session of 6*1 minutes after a long warm up and all seems to be ok.
Plan for tomorrow is medium effort 30 minutes or rest.
Friday May 03rd. HRV= 66 White.
Lower than expected and left leg feeling tender since massage. Will rest today and don’t mind as I’ve a race tomorrow. Took delivery of the Team Kit(see it here!) for next weekend and looking forward to trying it out. Found it hard not to run but managed to resist the temptation and had an early night in the hope of waking before the alarm.
Plan for tomorrow is a 5K and maybe a little bit extra.
Saturday May 04th. HRV= 75 White.
Expected and would have liked a higher score but it’s a slight improvement on yesterday and a big improvement on last week. Woke well before the alarm and took my time getting up. Had a quick cup of coffee and went out for a short easy run before breakfast. Home for breakfast and then took my time getting ready for the race as hosted by my club. Arrived an hour before the start and relaxed into my usual pre race warm up before lining up just behind the start line. My goal time was 17:30 with a worst case finish of sub 19 minutes. Started of at a relaxed pace and this suited as the first Km included the toughest hill on the course and it would be very easy to do too much too soon and pay the price towards the end. On the descent of the hill I got caught amongst the pack and found it hard to make a break and by the time i did it was straight into a headwind and I’d lost contact with the group up ahead. I tried to make up some ground and slowly pulled away from my pack but failed to make up the lost ground. Hitting the last Km I felt very comfortable and tried to get uncomfortable but the extra gear wasn’t there. Crossed the finish line way off a Personal Best but it’s my fastest 5K this year and I’m not a 5K runner. Having said that I won my age group category which was a nice surprise and a confidence boost for next week.
Plan for tomorrow is unplanned.
Sunday May 05th. HRV= 67 Amber.
An excuse to take it easy but it’s a beautiful day outside and a shame to waste it. Used the opportunity to practice my pacing for next weekend and had a great run. Took about 10 minutes to get into a rhythm and then I was locked on. Ran for 1.5hrs and confidence has increased that little bit more.
Plan for tomorrow is a lie in and maybe a pre breakfast easy run followed by an evening interval session of 3-5 *1K. This is similar to a session I did this far out from the 24-hr race in Poland.
Weekly HRV Summary
Not sure how the Taper is going as there’s always self doubt at this time but on the plus side my base line is creeping upwards. Felt a slight niggle in my lower left leg towards the middle of the week and a massage to loosen out my legs was a lot more painful than I’d expected.