Training Diary 18th-24th March 2013.

Monday Mar 18th. HRV= 72 White.

Race day and a good result after yesterday’s low score and race day stress can also lead to a lower than normal result.  Up at 8:35am and after a relaxing few minutes I had a cup of coffee and went out for a short pre breakfast run to loosen out my legs.  Felt terrible during the run but past experience means that’s a good sign as it’s the body preparing for what’s ahead.  Didn’t have my usual breakfast as I was out of pinhead oats but instead had 2 slices of Gluten Free toast with Almond Butter and more coffee, followed this with a shower and then got ready and departed the house at 10:30.  All my kit was ready to go from the night before and that allows for a stress free start to the day.

We had a good turnout from the club including my two training partners Liam & Aidan and our plan was to run together and all going well would help each other as we do in training.  Today’s race is the County Road Race Championships for Intermediate & Masters and n a race like this there’s a better chance of a Team prize so you need to be strategic as every position counts.  Our plan was to try start at 3:30 K pace and hold it for as long as possible but a congested start and an incline meant a first Km of 3:39 and although the next 2 K were either downhill or flat I think we had already felt the effort at the start so there wasn’t too much time made up.  In hindsight I’m thinking that to try get a position at the start we may have started too fast and possibly closer to 3:00 per K rather than the planned paced and then paid the price on the long incline. It might have made more sense to start a little bit easier and speed up but that’s easier said than done.

The next Km (2) split was a slightly faster 3:35 but was aided by a decline and for me it felt more of an effort than it should have .  My training partners were still with me at this point but they too were feeling the effort and started to fall back.  By the time we reached the halfway mark they had fallen off the pace and I was on my own in no man’s land ahead of the mid pack and behind the lead pack.  I hit the 3Km in 3:32 and then began chasing down the tail end of the lead pack that had at least 30 Metres on me.  It started to become more of an effort to stay on pace as the course now climbed gradually for the next 2K and although my HR seemed stable I could feel my legs just didn’t have that zip.  I lost a bit of time and hit the 4Km mark in 3:40 but had also closed the gap on the runners just ahead so my guess is they were falling back and that gave me a slight boost.  It was a looped course so I knew what to soon expect and all I needed to do was stay strong until 5K and then it was almost over as the approach to the finish was relatively flat.  Went through 5K in 3:51 which was also the incline that I’d ran for the first Km and by this time I’d made up about 4 positions and caught one of the faster guys from my club and we dug deep and ran the last K together.  We battled it out and made up one more position and on the final approach to the finish he pulled away and crossed the line about 2 Metres before me but that didn’t matter as we were both on the same team and had done enough to earn a Silver in the Intermediate Team event.  I was first home for my club in the Master’s race helping earn another Silver and to top it off I got Gold in the Master’s 40-44 category.  My finish time was 21:49 with an average pace of 3:38 per Km and my last Km was my fastest at 3:27.  I was happy enough with that as it’s showing a return to where I want to be but it’s still way off what I should be doing.  Finished the day with a 7K steady run on the Track in 28mins.

http://connect.garmin.com/activity/286043268  Heart Rate spiking at start and First Beat error correction gave a HR avg =155 / max=158

Plan for tomorrow is an early gym session, a lunchtime MAF session and a short evening Recovery run.

Tuesday Mar 19^th. HRV= 73 White.

Better than expected.  Early gym session of mostly mobility work and stretching with a shorter than usual set of 3* Walking lunges and then it was 2 minutes of hell on the Airdyne Trainer.  Didn’t have time for a lunchtime run today and bad weather meant my son’s football training was cancelled and with it my evening run opportunity.  First non running day in 26 days but I don’t mind as i was planning on taking it slightly easier this week in advance of the weekend’s race.

Plan for tomorrow is an evening Interval Session with shorter but faster reps than usual.

Wednesday Mar 20^th. HRV=68 Amber.

Expected higher after rest and maybe it’s the race catching up on me.  I’ll proceed with caution and stick with the planned intervals as the pace will be much easier than usual.  Session was 6*1K @ 3:45 per K pace and it felt effortless but tomorrow will tell.

Plan for tomorrow will depend on recovery.

Thursday Mar 21st . HRV= 79 White.

An improvement and normal service will resume but I’ll be keeping Saturday’s race in mind.  Did my usual pre race session of 6* 1 minute fast / slow with every second rep into the wind and felt strong.  Had a second opportunity to run as athletics was cancelled due to bad weather so I finished the day with an easy 5K on the track.

Plan for tomorrow is rest in advance of race day.

Friday Mar 22nd. HRV=84 White.

Excellent result and just what I’d want during a Taper.  The weather for tomorrow isn’t great so I’m rethinking my footwear and that got me out for a short run to think on my feet while trying out a pair of Salomon S-lab Fellcross.

Plan for tomorrow is the Wicklow Way Ultra.

Saturday Mar 23rd. HRV= 63 Amber.

Much lower than I’d like but I’m putting it down to race day nerves.  Up at 6:15 and had my usual breakfast finished for just after 6:40 and then relaxed for 30 minutes watching TV and drinking coffee. Got a lift to the race that started at 9:30 and was home again at 6pm.  Will post a seperate Race Report but for the moment I finished slower than planned / expected which was partly due to the underfoot conditions and a few moments of self pity.  Finished in 16th position out of 112 finishers in a time of 5hrs28 with a HR avg of 137bpm / max 155bpm.

http://connect.garmin.com/activity/287906962

Plan for tomorrow is a Recovery or Rest day.

Sunday Mar 24^th. HRV=52 Red.

Up at 7:15 and felt good to go but when I got out of bed my feet felt slightly numb but that’s not an issue.  Looked out the window and looking like a nice day so it’s so far so good.  Did my HRV test and the almost expected result meant it was back to bed and with a clear conscience as it’s good to get a Red line after a Race or tough session as it show’s you worked.  Feeling ok as the day progressed but starting to feel some pain in my hamstrings & quads and that confirms the wise choice this morning.  Will take it easy for a few days to help with adaption to the recent stresses.

Weekly HRV Summary

A good week bookended with 2 good races and some quality training that I think will be of benefit as I prepare to get more event specific for my next 24-hr Race.  Next week will be recovery orientated and I’ll reduce the volume but keep some intensity and if I can fit it in I’ll do a Parkrun next Saturday and more than likely I’ll be running a local 10K on Easter Monday and I’d like to be on form for that.

Training Diary 11th – 17th March 2013

Monday Mar 11^th. HRV= 78 White

A good start to the week and today will be similar to last week and I’ll skip the lunchtime run to make the most of an evening session of hill repeats.  Met up with some others from my club and did a few easy hill reps taking almost 30 seconds longer per rep with the focus being on leg strength.  Finished off the session on a shorter steeper hill and did 2 hard reps finishing each with a 100M sprint at the top.  Legs burning towards the end

Plan for tomorrow is an early gym session, a lunchtime MAF session and a short evening Recovery run.

Tuesday Mar 12^th. HRV= 72 White

Better than expected.  Early gym session of Back Squat, 5* 5 with 50Kg and I’m going deeper than ever before. Walking Lunges * 3 sets with 10Kg Dumbbells with each set including 20 steps.  Finished off with some easy core work.  Lunchtime MAF session didn’t go as planned as my HR was spiking and I was conscious of possibly going too hard.  It took almost 3K before it dropped from 180bpm down to a more realistic 130bpm for the same pace and then I pushed on to get my HR to around 140bpm.  Legs feeling heavy and I’m now thinking that instead of an evening Recovery run I’ll rest.

Plan for tomorrow is an easy Lunchtime Run and an evening Interval Session similar to last week.

Wednesday Mar 13^th. HRV=73 White

Expected slightly higher after half a rest day yesterday but probably over did the food last night.  My weight is slightly up and I can feel the DOMS.  My lunchtime run became a shorter easier Recovery Run and even that was an effort and I decided to cut it short at just over 6K.  Not looking forward to this evening’s session but that’s not a good enough reason not to do it.  Made the effort to refuel in advance of my evening Intervals and had the pre training Beet-it Shot on the train journey home before a quick turnaround and a drive to the track.  It was only when I started the warm up that I realised how beneficial the running to the track warm up is as it means less track time and can make the session seem shorter.  Met the gang and we agreed on a session of 5*1500M with 2 min recovery at a pace of 3:30-3:35 per K.  20 minute warm up and then it started.  Session went as planned and only missed the splits by 1-2 seconds and finished wondering if the recovery was too long or the reps were too short.

http://connect.garmin.com/activity/284043160

I’ve been asked to run in a 6K Road Race next Monday which is also the County Championships as part of a Masters Team.  Not sure if I’m Race ready and I can’t afford to Taper for a race of lesser importance but I’m thinking that it may help in advance of the Trail Ultra next Saturday.

Plan for tomorrow will depend on my recovery but includes an early Gym session.

Thursday Mar 14^th. HRV= 83 White

A great result after last night’s effort and I feel like I could do it all over again but still feeling the DOMS.  Early Gym session and it’s 5*3 Power Clean with the last set @ 47.5Kg and I could feel it.  Finished off with a core circuit of 20Kg Kettlebell swings, hanging leg raises and standing shoulder press *3 sets and 3 rotations of Plank.  Went out at lunchtime with the intention of running a 10K but knew when leaving the office that it wasn’t going to happen.  Yet again my legs were feeling stiff and it’s probably a combination of the past few days plus this morning.  Changed to a recovery run and was pleasantly surprised at my HR relative to the pace.  I’m coaching this evening but might get an opportunity for a second recovery run.  Finished the day with a very easy Recovery Run of 5K in 30 minutes keeping someone company and this was perfect as I didn’t need to concentrate on HR or pace and all I had to do was run.

Plan for tomorrow is undecided but might do something short and fast to start breaking in a new pair of Running Shoes..

Friday Mar 15^th. HRV=81 White

Great result and legs feeling refreshed which is probably down to the disciplined recovery run last night and that tells me that my recovery runs might sometimes be too fast and the recovery runs do work.    Lunchtime session of 6*1 minute fast as I’m stuck for time, decided against trying the new shoes just yet (Saucony Kinvara) and the session went better than expected.  Will try for a second session later and if it happens I’ll go for a steady state run with the effort dependent on my available time and keeping Monday’s race in mind.  Personally the Trail Ultra next weekend is a more important race but the club comes first and I need to be on form for Monday.

http://connect.garmin.com/activity/284676310

Managed to fit in a short steady state run on the track and settled for 7K with my HR between 140-155bpm

Plan for tomorrow is a short trail run.

Saturday Mar 16^th. HRV= 80 White

Great result but legs feeling stiff and heavy and I’m thinking that a short but fast Interval session would be a better choice for today but plans have been made so it’s off to the mountains.  Early start and met with two friends to run the start section of the Wicklow Way Ultra.  Felt good at the start and was happy with how comfortable the pace felt but shortly after the climbing started I could feel the effort and was soon reduced to a walk.  I told the other guys to go on ahead and I’d follow but unfortunately they held back so I’d no option but to get going again.  I took it slow and steady and as the terrain started to level out I got going again and it almost felt like a second wind but I knew I’d struggle again if the climbing was to start again.  I think it’s time now to Taper the climbing muscles and I’ll forget about the Trail race until after Monday.

http://connect.garmin.com/activity/285005280

Plan for tomorrow is an easy social club run to mark St Patrick’s Day.

Sunday Mar 17^th. HRV=63 Amber

Didn’t expect such a low score as yesterday was an easy day even if I did suffer on the climbs as I was cautious not to over cook.  I did have 2 bottles of beer last night and I expect the alcohol could be the cause of the low score.  I’m not too concerned as this mornings run will be at recovery pace and I woke before the alarm so I’m well rested.  Just as I was leaving the house it started to snow and that meant a quick change of clothing and then it was off for a freezing cold 14K and if it wasn’t for the pre planned session I probably wouldn’t have ran today.

Plan for tomorrow is a 6K race and my plan is to run 3:30 per K and hold it for as long as possible.

Weekly HRV Summary

All in all a good week but would have been happier with a better run on Saturday and a higher HRV on Sunday.  On the plus side my Interval session went very well on Wednesday and overall for this week my HRV scores were quite high.

Training Diary Monday 04th-Sunday 10th March 2013

Monday Mar 04^th. HRV= 56 Amber.

An expected result but didn’t expect it to be so low as I didn’t think I worked hard enough yesterday and I’m now glad I didn’t do a second session. Will skip the lunchtime session to make the most of this evening.  Met with some club mates and did an easy session of hill repeats totalling 11K in an hour and alternating between a short sharp hill and a longer gradual climb.

Plan for tomorrow is an early gym session and a lunchtime MAF session if I feel up to it.

Tuesday Mar 05^th. HRV=79 Green.

A great result and I’m back in the game.  Early gym session of Back Squat, 5* 5 with 45Kg working on depth and technique. Walking Lunges * 3 sets with 10Kg Dumbbells and 3*3 Deadlift with 95Kg, 100Kg, 105Kg.  Still lifting less than before but I’m feeling more confident in the movement and can feel the strength returning.  Lunchtime recovery run and could feel the cumulative fatigue in my legs and it was too much of an effort to elevate my heart rate so I dropped it down a gear.   Evening Recovery run over an undulating course keeping the HR low.

Plan for tomorrow is an easy Lunchtime Run and an evening Interval Session similar to last week.

Wednesday Mar 06^th. HRV=67 White.

Same as last week and woke with the DOMS and remembering how I felt last week after consulting my diary I think I’ll skip the lunchtime run and be even better prepared for this evening’s session with the intention of working harder.  Evening Interval session was almost abandoned for something easier as I struggled to get my legs moving.  For the past few weeks I’ve ran this with 2 club mates but tonight it was just 1 and we were both feeling the effects of the last few days.  The plan was 7* 1K @ 3:30 per k with 55 seconds recovery which is a rep more than last week with 5 seconds less recovery.  We finished the 1^st rep in 3:40 after picking up the pace towards the effort felt closer to 3:20 pace and we both knew that that this was unsustainable.  The 2^nd rep felt a little bit easier but still an effort and then Liam arrived looking fresh as a daisy so we got him to lead out the next 5 reps and we were then able to switch off and just follow.  http://connect.garmin.com/activity/281200486

Plan for tomorrow will depend on my recovery but includes an early Gym session.

Thursday Mar 07^th. HRV= 70 White.

A great result after last night’s effort but still feeling the training effect and I’m carrying some fatigue.  Early Gym session and my Trainer changed the routine to allow recover from Tuesday’s session.  Bench Press working up to a 1 rep max of 60Kg, 5* 5 Push Press with 32.5Kg and finishing with a Core / Abdominal Routine.  Felt good during the session but was glad when it finished.

Plan for tomorrow is Hill Reps or MAF session.

Friday Mar 08^th. HRV=67 White.

Lower than expected but I am feeling a bit fatigued and it’s possible that the last few days have caught up on me and that changes today, will skip my lunchtime run and save myself for an easy running commute home.  Plan changed again and the run home is cancelled so I went for a Recovery run at lunchtime.  Keeping my HR nice and low and it wasn’t long before my legs came back to life.  Ran slightly longer than planned as the pace allowed more for my available time and was quite happy with the result.  Shortly after finishing my legs started to stiffen up again.  A window of opportunity allowed for a sneaky evening Track session and went for a 3* 2K Intervals off 2 min Recovery.  Tough session but worth the effort and finished it off with a trip to the supermarket.

http://connect.garmin.com/activity/281844565

Plan for tomorrow is undecided and will depend on available time and recovery.

Saturday Mar 09^th. HRV= 80 White.

Great result but legs feeling stiff so the plan now is to train my engine with a steady state run before breakfast and train my chasis with a short fast Trail Run in the afternoon.  I’d have secretly preferred a lower score that would have allowed going back to bed but I knew that if I went back to bed without a good enough reason I wouldn’t have gone back to sleep.  The softest pillow is a clear conscience.  Took a few minutes to warm into my first session and eased into a comfortable pace covering 10K in just over 40 minutes.  Dropped my daughter to her afternoon training session and continued on to my now regular hill run.  Started off at a steady effort with the gradient dictating the pace.  Visibility was poor and this made the session a little bit easier as I couldn’t see too far ahead and even though I’m familiar with the route it can be easy to trick the mind when you can’t see what’s ahead.  Legs were feeling strong and I was all set for emptying the tank on the final climb to the summit but hooked up with another runner that seemed to be struggling and walking.  We ran together at an easier pace and said our goodbyes when the climbing finished and then I met one of my Team Mates 'Eoin Keith' and had a 5 minute stop and chat.  I was now under pressure to get back to the car and picked up the pace on the descent running quite hard and could really feel the effort I’d put in as I approached the finish.  All in all a good day’s work.

http://connect.garmin.com/activity/282224397

Plan for tomorrow is a Trail run along the Wicklow Way with an early start.

Sunday Mar 10^th. HRV=86 White.

Expected a low score and sore legs but all is good and looking forward to a good day.  Woke at 7am and had a Beet it Shot before getting out of bed, followed this with my HRV measuring routine and then a cup of coffee before leaving the house at 8am.  Drove to a location that would allow maximum climbing for the least possible distance / time.  The weather was quite cold and I expected it to get colder so I dressed a bit better than usual and carried a small pack.  Based on my HRV my ever changing plan was to run at a HR just above my Aerobic Zone to get the most from what could be my last chance to run in the hills before the Wicklow Way Ultra.  The plan soon changed after the running started as I struggled to get my legs moving.  I expected to finish the day with an average pace of faster than 5:30 per K but had to settle for almost a minute slower.  An ok run on tired legs.

http://connect.garmin.com/activity/282224397

Plan for tomorrow is a set of hill reps as a single session.

Weekly HRV Summary

A good week with some quality sessions and HRV results show that my training is productive.  Maximising Performance by Monitoring Progress.