aws nice and steady - and a bit of welly on the last mile
Columba I was alerted to the ripeness of the blackcurrants by our resident blackbirds squatting on the ground under the bush picking up the ripe fruit where they had dropped!!!
Ceal but maybe you ran faster during your 4 min stints than you did during your 4:30 stints. You only had a 36 sec difference between the two (9:17 - 9:05 x 3) when if pace had been constant the difference would have been much more. That would account for your lower avHR yesterday - the max is just a blip caused by a bit of welly in the last 0.1 mile
NZC sorry - I missed your post yesterday - your mile time is going the right way. I did enjoy the 10K - mainly because I was not pushing it too hard!!! Races are not normally for enjoyment................ A HRM is essential to me despite having run for many, many years. In my mind, if not my body, a 7m/m is still dawdling along and a HRM tells me it ain't so and I can run at the proper levels of pace for maximum training enhancement. You say yourself you sometimes get wiped out after some of your long runs and maybe a HRM would allow you to adjust pace to get the most out of your long runs without compromising recovery and the next session?
It was Mrs TS's birthday yesterday so we went out for a very nice meal last evening to a local French restaurant where I left the car and we walked back in a warm summer evening still daylight at 10:30
Went out for a reluctant run/walk this morning still feeling comfortably full after last night and only realised when I got to the car after 4+ miles that I had forgotten the keys and traffic wardens were about to start duties!!! Had to run up Hipps Hill, get keys, and then run back down it!!
55 min walk/run 35 sec walk/4:25 run. 6.1 miles (9:05m/m) and avHR 128 (59%WHR) and a max of 147
1m 9:28 117 133 shedding last night's indulgences 2m 8:43 127 140 3m 8:54 133 141 4m 8:57 130 139 5m 10:21 136 147 up Hipps Hill 6m 8:08 123 141 back down!! .1m 0:38 138 140 could see parking warden looming!!!
NOt quite as comfortable as I wanted it to be at the end!!
Tom Tom reviewit is - the Tom Tom HRM without strap - sounds pretty good
Graham well done on a tough encounter with the sunshine on the NE coast. The route would make a pleasant walk in such conditions with a few detours for a beer but it must have been very hard work running it.
MIck6 hey we are not that far north you know - Ottowa is 45 degrees and I am at 54 and Graham is at 55 degrees - we have longer days than you do so more sunshine in summer - though it is not guaranteed!! This year has been exceptional so far - one warm day after another for weeks now. NIce way to finish your week off - very steady indeed
Busbar you paint a nice picture of your spinning class
Ceal sounds as if you had a spring in your step despite leaking. YOu have built up your mileage steadily so you should have a decent enough base for some speed fun Your garden sounds very productive. I recently harvested a huge bowl of very large blackcurrants just as the birds were gathering to strip them and have been using them as a morning cereal supplement - lovely. Good guess - my showstopper was in fact belly pork that had been marinated in a sweet chilli sauce - it disappeared quite quickly!!! A torrential storm was followed by sunshine just as I started cooking and we all ate outside in very warm conditions before the clouds rolled in again for another storm. The garden had dried up perfectly in between storms!! Hope the dentist only hurt your wallet..................
Thanks for all your kind comments - it was not a good performance - far from it - but it was a relief to be able to run it at all without too much discomfort so I was satisfied in that respect.
An easy recovery this morning -it was already very warm and sunny at 0600 as I run/walked for 45 min for 4.8 miles with avHR 121
Harrogate 10K 20 July - weather warm and very humid. 110m of climb in a two lap race which passes my front door and which I always do unless my legs are hanging off. It gives me the opportunity to run down Hipps Hill after 2 miles of climb!!
48:26 (7:53m/m) with avHR 150 (81%WHR) and a max of 159
It was about all I could do - hills were killing second time round but my vast bulk helped me on the downhill. Knee was ok apart from a very steep downhill bit with a tight turn which I descended cautiously both times. Managed to leave family members and physio behind me - so honour upheld
Then had to host and cook a bbq for 12 in between the hugest downpours we have experienced in a long time................................
Chris sounds like you did not bounce too well at all - nasty experience, particularly when you had already done it once before!!!
MIck6 you are a host to misfortune at the moment - cracked head is no laughing matter to add to bent cars, leaking pipes and rotting wood The running looks ok though!!
JJ nasty tooth - hope it clears up as those sort of infections can linger and drag the body down with it. Iwsa at the dentist last week and had the all clear for a few more months - only cost me money!!
Columba basically yes - more, longer runs, but all sorts of running will improve aerobic efficiency - intervals at sharp speed also improve the ability to recover more quickly
NZC it sounds strange to hear you talk of frost whilst we experience a heat wave. Tough run that - but hills breed character - so they say!!
Ceal Have you stopped leaking yet???
Thanks folks for your comments and concerns about my latest injury but it is only a minor setback - I was being cautious about inflicting further damage on myself. The exercises are designed to correct some final imbalances in my body caused by the disc problem and they, together with the taping rapidly provided considerable relief - see below for proof.....................
Columba well done on your swimming - breakthrough!!! Freestyle is very difficult to get right - lots of energy expended means that more breathing is required than one has time for!!! But as the stroke gets more polished economies come and you can go further I echo what Ceal said about your HR - you must have a lot of latent aerobic talent still to tap if you have not yet developed your reserve to the point where your HR drops rapidly after exercise. I have exactly the same profile as Ceal after finishing
Been a bit busy of late and lots of miles covered - by car unfortunately as new projects materialise out of nowhere. Can't complain as I have surgeons and physios to pay.
I managed to catch up with my physio on Tuesday evening - she stayed open specially for me.to sort out the ol' fella
Diagnosis was as good as I hoped for and not as bad as I feared
Basically it is a further underlying reaction to the neural and muscular damage I suffered from my disc. The tendons in my right leg have not the same degree of full extension and as I have got stronger and fitter they couldn't cope with the range extension and were pulling in on the joint when running- not much but enough to cause pain.
Jules has re taped with a very tight arrangement and sent me off with more exercises to stretch the tendons out - one is my favourite as it involves nothing more than sitting on one chair with my heel propped on another one and letting the leg hang there for half an hour!!
Of course it progresses to hanging a 1kg weight over the knee which I suspect may not be so nice!! In the meantime I am content to stick the unsupported leg over the knee of the other one and that increases the load quite nicely.
One of the benefits of lots of driving is that it involves sitting in a car with A/C - in fact I am just off to do that very thing.........................