Monday August 05th. HRV= 54 Amber.
Hoping for higher as legs feeling good and guessing it’s cardio fatigue from the long session yesterday. Woke without an alarm as today is a Bank Holiday meaning I can head to the Track at my leisure. My plan now is to repeat last Sunday’s 14K but using a lower heart rate to allow for the unrecovered state. Arrived at the Track shortly after 11:30am and was regretting not starting earlier as it was starting to get quite warm but luckily I’m usually well prepared and had sufficient fluids and change of gear in the car. Started off with an easy 2K warm up with a slight increase in effort with each lap to slowly elevate the heart rate and then I pushed into a pace very close to 80% of my HR max and ran for 10K followed by a 2K cool down. Pleasantly surprised with a 10K split of less than 38 mins which is a big improvement on the session from last Sunday and it feels like the only effort was between my ears. Went home for breakfast and then it was a short trip to the mountains for a hike with my son followed by an evening Recovery run of 5K on the Track.
Plan for tomorrow is a running commute.
Tuesday August 06th. HRV=65 Green.
An excellent result but can feel a tightness in my Hamstring similar to last week so it’s a change of plan and today is now easy running. Lunchtime Recovery run of 6K at 65% of HR max followed by a similar evening session which doubled as a route selection for Cross Country training.
Plan for tomorrow is lunchtime Recovery run and a similar Track session to Monday but running for Pace rather than HR.
Wednesday August 07th. HRV=72 Red.
Not expecting a red and I’m guessing it’s because of a big drop in my resting HR but I know that’s down to the extra recovery as it’s back to a normal level. Can still feel some discomfort in my Hamstring but I know it’s a running related DOMS (Delayed Onset Muscle Soreness) and that’s to be expected and needed for improvement. Forgot to bring a second T-shirt to work so it’s a either a lunchtime recovery run or being able to leave a change of clothes in work to allow a running commute tomorrow. Skipped the lunchtime run thinking I’ll get more from the longer morning run. Met Aidan on the Track and our plan was 2K warm up followed by 10K at 4 min per K for an even 40 mins and then 2K cool down. Session went better than expected with the pace feeling effortless and taking less than an hour. Finished the day with my usual coaching duties and an opportunity to stretch.
Plan for tomorrow is a running commute.
Thursday August 08th. HRV= 70 White.
Perfect and as expected with yesterday’s result it has since changed to an Amber. Feeling fatigued after getting out of bed so I decided to cancel the commute and maybe save myself for a steady state run this evening. Lunchtime Recovery run of 5K around the city centre forcing a slow pace to allow for traffic and can feel the tiredness in my legs. Followed that with an evening session on the Track similar to yesterday but included an extra 1K at my 5K pace. Felt really strong throughout the session and my HR avg is starting to fall.
Plan for tomorrow is undecided as I’m unsure about the weekend.
Friday August 09th. HRV= 62 White.
A good result after yet another quality session meaning I might do something similar again today but more intense. Didn’t have time for a lunchtime run as both my Heart Rate Monitors need replacement wrist bands. The Garmin 610 was needed the replacement weeks ago but I got lazy about getting it sorted seeing as I have the Suunto T6D and now I’m caught out. Can’t do without them both and made a temporary repair on the Suunto with selotape.
Plan for tomorrow is undecided but I’d like to do the Parkrun.
Saturday August 10th. HRV= 66 White.
Woke before the alarm so it’s Parkrun but it’ll be rushed as I need to be home 30 minutes after the race starts and it’s a 10 minute drive:-). Went with the same plan as last week and this time it went a little bit better. From the start there was an obvious leader and I found myself sitting in 4th position and behind a competitor that always finishes ahead of me. Took a chance and went ahead of him within the first 1K and then set my sights on getting into 2nd place. Caught up with number 2 by the 2nd K and could hear from his breathing that he was struggling so I knew it was safe to push on. The race leader had created quite a big gap but remembering how I felt last week I knew there was always a chance that he might fall back and that helped stay motivated. I was almost forgetting about the runner in 4th place but soon got a reminder as he caught up and passed shortly after 2K. I stayed on his shoulder as managed to stay with him as we finished the first loop and was still very close as we hit 4K but then I started to fall back and lose precious seconds and each time I tried to attack he pushed on. By 4K the gap had increased enough that I knew I’d never catch him in a sprint finish so I tried again to make up some ground but the strength wasn’t there. Crossed the line in 3rd place with 18:07 and 14 seconds behind 2nd place. My time was only 2 seconds faster than last week but I felt like I’d had a much better day with my pacing was more even and having someone ahead meant having to stay focused and fight that little bit more.
Didn’t have time for a hill run but instead went for a steady 8K with the middle 6K at close to the pace I ran the Parkrun at…
Plan for tomorrow is a long run of 40-50K.
Sunday August 11th. HRV= 68 White.
Woke before the alarm but a little too early and stayed in bed a little bit longer to try get a little bit more sleep before a 07:00am start. Met with Aidan and our plan was a simple out and back along the canal with a few small detours to add distance without having to think about it. We arrived back at the Track after doing 35K and finished the session with 10K on the Track at a controlled 24-hr Race pace. Could have kept going but finishing knowing that is good enough as it means no breaks in training caused by needing extra Recovery time. Finished the day with a 5K Recovery Run and all is good.
Plan for tomorrow is undecided as there may be a slight change in direction.
Weekly Summary:
Yet another good week with my longest run since the Belfast 24-hr completed without any issues and my 5K time has also improved by a sensible amount.
Happy with this result as it shows a Training Effect from the weekend and makes me feel a bit better about finishing short yesterday. On a half day and used the opportunity for a running commute home. Only had time for my usual distance as there’s a reason for the half day with things to do.
A good result followed by a bad start to the day as my train was delayed and that meant missing the Gym session. Legs feeling heavy and not really on form for a run but got a call asking if I was available for Runch (Running Lunch) and off I went for what I thought would be an easy 8K but turned into a Steady 11K. A good run and just what I needed as it’s not often I get the opportunity to train with a faster partner (sub 35 min 10K). Finished the day with a 9K recovery run shortly after getting home from work.
A good result although my legs are feeling fatigued but that’s a more manageable complaint than cardio fatigue. Busy during lunch with no opportunity to run but had time for the runmute in a heavy downpour of rain. Conditions far from ideal but if there’s a chance you could be racing in the rain then you need to train in the rain. Luckily you don’t need to dodge umbrellas during races. Finished the day with a recovery run while coaching.
Decided last might to cancel the Gym session as I’m on holidays next week and might benefit more from a heavy running week and because I haven’t been to the Gym too often over the past few weeks I’d surely have the DOMS in advance of my weekend. Easy run to work keeping the pace slow and heart rate low and followed that with an altered lunchtime run of 8K at a faster pace. A good day with the extra emphasis on recovery.
A good result but may not get the chance to get the most from it as I’m committed to coaching and pacing this evening but will still get a decent session.
A good result but found it hard getting out of bed and paid the price with a shorter than planned run. Settled for 20K rather the 30-40K I was dreaming about. Dropped my wife to the train station and stopped off to watch the finish of a Parkrun to help feed the hunger and looking at the pain on the finish line faces makes you feel a little bit less sorry for yourself.
Perfect. Got a shock when the alarm went off and must admit if I wasn’t meeting someone I’d have stayed in bed. Started the run from home shortly after 7am and the plan was to run along the canal for 27K and turn at a village called Enfield to retrace our steps back to the start. Took it nice and easy but needed to make an early pit stop before 8K at a hotel in a town along the route called Maynooth. No other issues and the run went to plan with my only complaint being I wish it was longer. The run was fuelled with 1 cup of coffee, 1 banana and less than 400ml of water. Refuelled with Porridge made with pre-soaked pinhead oats, coconut oil, Chia bia seeds, crushed almonds, blueberries and Cherryactive.
Another good week but would have liked a longer run on Saturday and maybe a bit longer on Sunday. Next week could be a bit hit and miss and I’ll need to just take what I can.
Looks like today is a rest day but I don’t mind. Spent the day out and about with a lot of walking and some last minute Christmas shopping. Retested again late afternoon to check my recovery and got a result of 91 which must be my highest ever. Decided to take a chance and went for a short run but threw in 6* 1 minute fast and felt all the better for it.
Today is a rest day and I’ll be trying not to overdo it with the food and drink without appearing obvious. There’s a local 4.2 mile race on tomorrow and if that fits in with the home itinerary I’ll take it. Tomorrow’s possible race won’t be mentioned or used as an excuse not to over indulge but I will try to pace myself. Think for yourself but sometimes you need to behave like others.
A good result even though I’m feeling slightly bloated and sluggish but waking without the alarm and in good time to drive to the race means the decision is made. I’ve never regretted running but have often regretted not running! Arrived at the race venue with little time to spare and yet again missed my warm up. This was an unplanned race and to make it worthwhile I decided to run at slightly faster than my Tempo pace with my HR at 90% of HR max. Got trapped at the start and for the first Km I was trying to find an opening that would allow a break from the pack. By the time this happened the field was well spread out and I was too far back to make any impression on the results. I ignored what was going on around me and got into my own rhythm quite quickly and ran it steady all the way. My pace changed with the lie of the land but my HR stayed constant at 158-160bpm. Finished in 25:09 and I’m quite happy with that as my recent training has all been about strength & endurance rather than speed and I’m running on tired legs that are far from race ready.
An expected low result after all of yesterday and don’t think I’ll have time to run today as I’ve a 4hr car journey that might take a little bit longer. Having a low result makes the decision to rest easier as I know it’s of more benefit than training.
A good result and helped banish the second thoughts I was having about running to work. Shortly after leaving my house I was wondering if I should have saved myself for a faster session later on but although my score is showing good signs of recovery I can feel a heaviness in my legs and that’s the result of a few days away from a normal diet. Ran home again at a slightly faster pace. Over the next few days I’ll make the effort to recover and refuel.
A good result after yesterday’s split session but on waking with the alarm I wanted to just switch it off and stay in bed. Not feeling great and my legs are stiff and heavy. Went to the race with no expectations but did start up front and planned on staying with the lead runners for as long as possible. My start was slow and I got caught behind a group of approx 20 on a 3 person wide footpath. The race starts with a slight climb and then a sharp turn right before a slight but short downhill and it was here that I made a break to catch the lead runners. It felt more of an effort than last week but I stuck with the plan and held my ground even though the temptation to slow down was always there. Finished in 6th Place with a time of 18:35 and although a lot slower than last week it’s my 3rd race in a less than ideal week and not forgetting I ran close to 40K yesterday.
Woke early and felt slightly congested before testing and wasn’t expecting such a high result. I was planning on running before the tyre hauling session but decided to forget about the run and just concentrate on the more important Team session. Went back to bed for an extra 2 hours and drove to the training venue. The objective of this workout is to train the event specific movement rather than just the muscles and today we spent 3-hrs at a consistent pace hauling a weight of over 30Kg.
Plan for next week is to include a blood test as I want to start using 
A great result after a tough session yesterday and I put it down to the extra effort I put into my recovery. Yet again I did the same session as I’ve done for the last 2 Monday’s with similar results. Session was 16K with the middle 9K @ just under 4mins per K on the Track.
Woke before the alarm and HRV slightly lower than expected but then again last night was a hard run after a hard run. Early morning strength session consisting of 5 sets of 3 (1 ¼)Squats with 57.5Kg (+2.5Kg) and 3 sets of 3 Deadlift with 102.5Kg (+2.5kg). Yet again I found this session mentally tough and felt slightly nervous with the weight as I seemed to be thinking about what I’d already done rather than what I was supposed to be doing. I was wondering if last night’s session would mean my legs were too tired for what I’m about to do and that’s something I’ll bear in mind before I consider increasing the intensity or duration of my Monday night session. Similar run to this time last week but shortened it yet again because all I’m looking for is a training induced response rather than a workout that will slow my recovery and adaption.
A bit lower than expected but probably a good thing as I can feel the DOMS (Delayed Onset Muscle Soreness) in my legs. Feeling a bit lazy about my lunchtime run but because I don’t have a window of opportunity later, I’ll do what I can when I can. Easy run of 8K in just under 40 minutes, the DOMS are still there but the guilt is gone. Didn’t win the award but happy to say my Team mate Mark Pollock did and because he wasn’t there I was asked to collect it in his place. Honoured to be nominated and honoured to accept the award for Mark. Had a great night and had a chance to mingle with like minded people and meet with some old friends.
Feeling a bit tender this morning after a late night and early morning, had a few pints but avoided the takeaway and drank a bottle of coconut water before going to bed. Have a sore head and the DOMS. . HRV higher than I was expecting but resting heart rate is also higher but could be a lot worse. Early morning strength session of 5*3 Power Clean with 45Kg (-3) and 3*3 Strict Press with 35Kg (-2). Dropped the weight slightly as my concentration levels were low and when doing an exercise like Power Clean you need to be switched on. Don’t feel like doing a lunchtime run.
A good result but might not get the chance to make the most of it as it’s a busy day but I’ll be ready to run if the window of opportunity presents itself! Lunchtime meeting with ‘Team Mark Pollock’ regarding logistics for the Siberian Black Ice Race. As expected the run didn’t happen.
Lower than expected. Decided to do the Parkrun again as a short fast run is sometimes more beneficial than a slower longer run and it’ll wake me up ahead of a long drive. Barely made it to the venue on time and my warm up was nothing more than a short jog to the start line. Took off with the lead runners and the pace felt very comfortable which had me wondering if I should push on to force a faster pace but I took the easy option and just stayed with the pack. The course itself was almost cross country as a result of recent heavy rain and there were many muddy puddles to run through and in parts it was quite slippy. At 4K we were running as a group of 5 and then it opened up and just like before I couldn’t follow the sprint. Finished in 4th place with 18.10 and 3 seconds improvement on last time. Next time I won’t be as cautious. Followed the race with a 5hr drive that should have only taking 3hrs and missed my dinner. Not happy but that’s life.
Wasn’t expecting this but then again yesterday was far from ideal. Decided not to run but re-tested a few hours later to see how my recovery was coming along and to my surprise got a result of 91. Went for a run but felt heavy in the legs so it might not have been a good idea. On the plus side it helps keep the weight in check and that’s important over the Christmas period.
This week I also accepted the award for Mark Pollock at the Outsider ‘People of the Year’ awards.
