Thursday 5th July Base Training
Weight - 74.3kg
H.R. - 54bpm
Run 6.05pm - 6 mile recovery Knocknarea loop
Time - 53.02
Av.pace - 8.50
Av.H.R. - 138
Stats 8.48 / 150
9.17 / 144
9.12 / 138
8.45 / 134
8.29 / 132
8.27 / 135
Comment - Easy recovery run, felt tired
Recovery Runs are exactly what they say on the tin "Recovery" from previous days exertions.They are days to simply get blood into tired muscles and feed them but also on these days try and run on pure "feel" regardless of pace or HR, this is a day to just get a bit of time on feet.
Keep an eye on what you call "Tired" Legs will naturally feel tired after Long Runs or running over tough courses , an overall Body tiredness may require a days rest .
If you feel really really tired and resting HR is elevated significantly (10% or more from previous days RHR) you can take a day off to allow legs recover.
For Tired legs a walk in the sea 10-15 minutes is always a nice way to recover legs, light stretching also and keep well hydrated (Urines should be clear if yello it is a sign of dehydration)
If you feel a slight leg fatigue which is normal forom a previous days exertion its natural legs will feel heavy and tired, this can be a good day then to get some short slow running in a slightly fatigued state.There is reaserch that in this slight fatigued state forces the body to recruit other unused muscle fibres, bit like a motorway that has 6 lanes but only uses 4 until the volumeof traffic becomes so much it forces traffic onto the other 2 lanes.This helps when in fatigued state towards end of marathon when you have now trained the body to tap into previously unsued muscle fibres. The recovery run is also a good day to practice running form at slower paces.Just get slow jogging in
Friday 6th July Base Training
Weight - 75.1kg
H.R - 60 bpm
Run - 6.03pm 8.17 mile - Strandhill- Woodville loop
Time - 1.02.09
Av.Pace 7.36
Av.H.R 148
Stats - 8.05 / 137
7.37 / 143
7.28 / 147
7.27 / 149
7.26 / 152
7.35 / 153
7.36 / 155
7.30 / 153
Comment - Felt tired again, sometimes easier to run faster
Avoid the urge to run faster than this phase prescribes, its about buidlding an aerobic base to build on for next phase of training. The aeroboic building phase is crucial and cannot be devloped at quicker paces, there will be plenty of time for faster running.
Saturday July 7th Base Training
Weight 74.4 kg
H.R - 52 bpm
Run - 4.30 pm - 4.51 miles - recovery - Village jog
Time - 37.15
Av. pace - 8.16 p/m
Av. hr - 136 bpm
Stats : 8.17 / 136
8.18 / 133
8.11 / 133
8.12 / 140
8.27 / 142
Comment : Nice easy jog with about 10mins barefoot on pitch at the end.
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