.....................well the dinner passed off very well and I strolled out into a hard frosted morning to trot down the 1 and a bit miles and pick my car up and drive home and then to turn my attention to a longer run.
7.25 miles done thereafter in 73:10 (10:05m/m) with AHR of only 126 (63%WHR) and a max of only 143
In truth I couldn't have moved much faster - legs were tired but my avHR gave me some hope that the aerobic conditioning was beginning to take effect particularly as the overall range was not great on each mile despite hills etc. It also made me up to 41.6 miles for the week so that's a big step up.
That concludes 28 days of continuous running since Xmas day covering 155.7 miles and 125 miles in January to date, all of them within aerobic thresholds, so I am comfortably on track in terms of aerobic development.
Cut back week next week due to business trips which is probably good news for my legs!!!
Mick nice to hear you feeling really good on a run and holding back - sounds promising I think you over-estimate UK politicians when yo say their brain works most of the time - it works most of the time on what's best for them rather than the country
John Sounds a sensible approach - just cut out the faster bursts if you want to build up the aerobic base more quickly. It was indeed a very good day out - we had sorted out Brexit, the negotiations, trade deals with the rest of the world and were just about to resolve world peace when we had to catch the train!! There was a general consensus that I should lead the negotiations as I expounded on my theory of "never going naked to the negotiation table" with practical examples I could draw upon. By this time we have been joined by quite a crowd!!
Very easy 3 miles this morning as I dialled back the effort and ran it in 31:52 (10:35m/m) with avHR 123 (61%WHR) and a max of only 132 despite having over 100' of climb in the run. It's just about classified as running, but it kept the streak going and hopefully has not done any damage for my longer run tomorrow - or the dinner tonight!!!
John cycling certainly increases aerobic efficiency- just not as well as running as it's non load bearing and it is harder to get HR up consistently - the two are, of course, interlinked
Mick very unusual spike on your Garmin - they usually go the other way!! I wonder if tugging your sleeve up had disturbed the contact? Nice to see someone else falls into that male ego trap
Columba There may not be a hangover but food and drink will be consumed in quantity and the consequences are always felt the next day. There was a nice programme on the TV a couple of nights ago as Ray Mears followed the Wye from its source to the Severn. One of the highlights was a cliff face where peregrines nested and the noise they made was deafening!!!
Very busy day yesterday to clear space for a blokely afternoon and evening out with my friend and a couple of others. We got the train to Leeds, went to Whitelocks, the oldest pub therein, to sample a couple of their very fine craft ales and then on to a renowned Indian restaurant, which wasn't where it should have been, but which had relocated to a new site!! Cue much merriment. Super meal and then back to another watering hole before catching the train home giving his wife a much needed rest from her constant vigil. he seems fine, just forgets sometimes where he is or what he has just said and he has started dictating his memoirs onto tape!!!
My early morning run yesterday was hard work and was mirrored almost exactly by this mornings as well which was 30 seconds slower at 55:59.6 (10m/m) for 5.6 miles with avHR 129 and a max of 145.
10:05 120 130 09:18 129 134 09:50 131 134 09:42 129 133 11:24 140 148 nearly gave up on the hill 05:40 129 134
Both days have been very hard work to try and keep my HR up to 130 not down to it. I think the extra miles on Tuesday have fatigued me and I need that planned cut back week next week this week!! Just goes to prove the old maxim - 3 weeks training, one week cut back!
John oh yes - Golden Ales it is only 4 days recovery since your Parkrun - you will not have fully recovered.| The problem is that a 5K involves about 80% aerobic energy input an given your limited aerobic work outs you will find it difficult to recover that side of it. Distance, time and elevation is all that's needed
Columba good news that you can manage the spinning class without discomfort - or at least discomfort in your knee - I am sure the rest of you suffers a bit!
Graham groin strains/pulls/tears are really tricky. I had one many years ago when playing rugby/football and after rest it would feel fine even when running normally but when I stepped sharply or accelerated really hard it would go ping. I recall playing for many weeks where I never really got out of third gear just to protect it before it eventually cleared up Thanks about the mileage comments - they are all at low aerobic thresholds so there is no real stress - other than carrying my bulk around!!
Ray Party!! Enjoy It is the Hash dinner on Saturday night so Sunday may be a bit of an effort to get out................ Good session last evening. They were all well under 7m/m pace so a few more of those will stand you in good stead for a very fast 5K time
Mick hope you enjoyed the great outdoors experience That run was just about what I am capable of at the moment so I know how it feels.However my WHR is a bit below your levels just now averaging around 65-68% WHR including my big hills (not being competitive of course)