XC 2015/16 | Training Diary | Wk8

Key aim for the week –

Following the 17.10 parkrun marker last week I was looking ahead to my 4th Lactate Threshold test this Friday.

I feel like the results should underline my fitness progress since March which was the last time I had a test. Hoping to see the hard work paying off and time to plan for the next steps.

General mental state –

8.5 – still feeling highly motivated and keen to put the work in. I have a good few weeks before the next XC race and I want to get in the best possible shape for those. Time management will be key as I see some work trips and other social events in the diary ahead.

On a scale of 1-10, 1 being exhausted need a break and 10 being 100% motivated and raring to go

Monday
Plan – Threshold run, 45mins

HR = 57bpm | HRV = 97

Decided to do a 40min threshold instead and push it quite hard and do the 45min tomorrow. Always a bit daunting to do two threshold runs in a row but was up for this one.

I was able to pretty much tick off miles at or around 6 minute miling on the Garmin and overall 6.5 miles at an average HR of 170bpm. Felt strong. I could push harder but one eye on the next threshold tomorrow.

Tuesday
Plan – Threshold run, 40mins

HR = 62bpm | HRV = 91

Decided to dial this back to around Jack Daniels VDOT 60 marathon pace which for some reason I thought was 6.18/mile. It’s actually 6.14/mile.

I always go harder than a pre planned pace and ended up logging 7.2 miles in 45 minutes which by coincidence was VDOT 60 MP. Felt quite good. Having said that could not run a marathon at this pace! Ha ha. Even with training the thought of a marathon is a scary one!

Didn’t wear a HRM just for a break. Quite liberating.

Wednesday
Plan – Recovery run, 50mins

HR = 60bpm | HRV = 95

Another strong easy run with 6.6 miles in just over 45 minutes. Average HR only 152bpm which is one beat below the bottom of my recovery zone.

Overall felt good.

Thursday
Plan – Recovery run, 30mins

HR = 60bpm | HRV = 91

Drove down the A1(M) and got down to Tickhill near Doncaster and out for a 35 minute jog. Just nice and easy.

Felt quite good and ready for the Lactate Test tomorrow.

Friday
Plan – Lactate Test #4

HR = –bpm | HRV = —

A bit nervous coming into the lactate test. Never quite sure how things will go and to be honest felt a bit fatigued and brain foggy.

My haemoglobin blood test was low (13-14) suggesting I am a bit run down and need to stock up on iron. This will be a key focus over the next few weeks.

That dented my confidence a little bit getting onto the treadmill (oh dear I hope I don’t fall off etc.) and even the warm up felt rough. A few negative thoughts came into mind but just tried to put them to one side.

Felt like I was sweating up a bit too easily on the first few intervals but Dave put me at ease somewhat. I was being asked about perceived exertion, I felt like I was working harder than normal.

Managed to get through it though and despite not feeling anywhere near the top of my game my lactate threshold has improved from 6.01/mile last time to 5.45 this time.

Overall a pleasing result and just need to focus on getting my haemoglobin back up to where it needs to be.

Also had a stint at 4.40 miling for 1m 30s which was tough but enabled Dave to learn more about my lactate response to harder exertion and how long my body takes to flush it out. Turns out I have a pronounced delay in build up and flush out which suggests I am more weighted towards fast twitch muscle make up. Makes sense that I should focus on 5/10K rather than longer distances. Pleased with this finding and have no desire to run a marathon anyway.

Onwards and upwards.

Saturday
Plan – Long Run, 80mins

HR = –bpm | HRV = —

Got out for my Long Run a day early and planned a rare Sunday rest day.

As usual struggled to enjoy the run but got it done and threw in a few harder miles towards the end. Actually felt better putting in an effort into low end threshold than trying to keep in my easy zone which was interesting.

Overall 11.2 miles in 1hr 21m and an average HR of 156bpm.

Sunday
Plan – Rest

HR = –bpm | HRV = —

Weekly totals and Summary

Duration – 5h 13m
Mileage – 43.5 miles

Another week >5hrs/40 miles and a pleasing week overall. Great to get my 4th lactate test completed and provides great insight into what I need to focus on over the next few months. Need to just keep one eye on not getting further run down and will probably get some Iron supplements just to help out.

Looking forward to some good performances over the next few months.

This week I have been listening to –

The debut album from Wolf Alice – My Love is Cool. Briefly caught the band on Jools Holland and was intrigued enough to look them up on Spotify. The album is canny and particularly like the track Swallowtail.

This week I have been thinking a lot about –

My Lactate Threshold test! And how to keep on improving as a runner.

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XC 2015/16 | Training Diary | Week 7

Key aim for the week –

So last week was one of those weeks you want to put to one side. But it ended on a positive note on Sunday – I ditched the heart rate monitor and just got out and ran for an hour or so. Sometimes that’s all you need to blow away the cobwebs both mentally and physically. And so I felt much better at the end of the week versus the start.

OK I missed a race that I would have liked to have competed in but sometimes you have to change plans and think about the longer term. It was the correct decision and it opens up a good few weeks of training window before the next North East Harrier League fixture in November.

Time to get back on track. That said, no need to do anything silly this week and it will be predominantly easy running, keeping total duration overall around the same at 4-5hrs.

Weight on Monday morning –

???kgs

I think this section of the blog will be getting deleted!

General mental state –

8.5 – feel like I’ve gotten through a rough patch and ready to get back on the uptick. With feeling under the weather last week I decided to get my ithlete HRV tracking back on to ensure that I am paying closer attention to my morning resting heart rate and making sure I don’t train hard on days where my heart rate is elevated or HRV has dipped. Given my day job my stress levels are quite high. So high at the moment that it is very very difficult to ever get a “rest day”. So I will record on here my morning heart rate and HRV readings for those that are interested.

On a scale of 1-10, 1 being exhausted need a break and 10 being 100% motivated and raring to go

Monday
Plan – Easy run, 45mins

HR = 52bpm | HRV = 107

Was pleased with the morning heart and HRV data and it confirmed how I was feeling, i.e. over the head cold. The advice from coach was to keep it easy all week. If I felt fully recovered I could maybe get 1 beat into threshold zone later in the week.

Got out and felt really good. I got the Garmin foot pod out. Actually I wore it on yesterdays Long Run as I just felt like I was letting things get lazy on the cadence front. That was confirmed when I let myself get into my natural rhythm of the last few months without the guidance of the foot pod. Its an excellent correctional tool and straight away I could see I’d let myself slip to the low 160s. That’s where I used to be prior to earlier this year where I put a load of effort into improving. I knew it had really helped my running. I know from experience that a quicker cadence helps you glide over the ground more efficiently, keeping your heart rate down and ultimately allowing you to run faster at a lower heart rate.

Anyway, the upshot is I will be wearing the foot pod a lot more to get back on track. On this run I was able to push my cadence up to 170 steps per minute and it paid off in terms of pace. I ran about 6.6 miles in 46 minutes at an average HR of 155bpm. Maybe the heart rate still a little elevated but felt good overall.

Tuesday
Plan – Threshold run, 40mins

HR = 56bpm | HRV = 98

The key thing with measuring HRV is establishing a baseline. Ideally you would do that on a week off but I am trying to do it whilst still getting my runs in. Day two proper and my heart rate has elevated 4bpm and HRV dropped to 98. Still no reason to change anything. But definitely no return to Threshold running yet.

I decided to run the same route as yesterday but throw in 1 mile at Threshold between miles 3 and 4. Again set off and everything felt great. So great in fact that I ticked off the first 3 miles in 6.55, 6.45 and 6.39 – heart rate around 150-155bpm!

Coming to the Threshold mile I increased the effort and felt good. Towards the end of the mile my Heart Rate got to a max of 180bpm and I was pleased to see a 5.43 mile. A good sign.

Padded in quite nicely for home and overall completed 6.6 miles in just over 44 minutes.

Wednesday
Plan – Recovery run, 50mins

HR = 64bpm | HRV = 81

A little bit worrying to see the Heart Rate another 8bpm higher than yesterday and HRV dropping to 81. Need to take heed. Not sleeping great. Plan was to run nice and easy later. That said when I got out it didn’t feel any different and, again, 6.6 miles were completed in ~47 minutes.

Thursday
Plan – Threshold run, 45mins

HR = 62bpm | HRV = 89

Slight recovery in HR and HRV this morning. Still feeling like I’m not getting a full nights sleep. But feeling better. The plan tonight was to keep it really easy for a shorter duration and then add 5x20s strides with jog recovery to finish up. I decided not to wear the heart rate monitor and just ran really easy. Was probably running 7.30-8.00 minute mile pace. The strides at the end felt strong. No worries.

Friday
Plan – Rest

HR = 58bpm | HRV = 100

Good to see further improvement with HR coming down and HRV increasing back to 3 figures. With a rest day today I’m hoping to see further signs of the rest doing me good on Saturday morning and if so I might visit a parkrun for a Threshold and then add further duration afterwards. We will see in the morning.

Saturday
Plan – Threshold run, 45mins

HR = 54bpm | HRV = 102

I didn’t feel amazing on waking around 8am but that’s the great thing about HRV – all looked in order so I decided to have a look down Newcastle parkrun as the weather looked decent. Had a short jog down and got on the start line.

I had thought a little bit about what I wanted to do. I had thought maybe do 1 mile at HM pace (6ish), 1 mile at 10k pace (5.44ish) and 1 mile at 5k target pace (<5.30ish). But that wasn’t really cemented in my mind as I stood on the start line. I felt very calm and content so I just thought give it a go.

As we set off a couple of exuberant young lads set off with a couple of others. I felt like I started strongly so they stole a few yards. About half a mile in I’d got past the two really young lads and I had two about 5 metres in front. By about 3/4 of a mile I was into second. The lad in front had a Jarrow & Hebburn running vest on. I’d say he was about 5-10 metres ahead and I just worked to see what would happen.

I think around then I glanced down at 5.22 a mile on the Garmin. I have 5.28/mile planted on the brain as I know that’s sub 17 minute 5k pace so I just thought “come on then lets have a go”.

Passing through 1 mile nothing had really changed. The path at this point is very slightly downhill which is great, the only problem is its pretty uneven and you have to focus on your footing. It was around here that I felt like I was starting to lose anyone who may have been chasing me. Coming up to a mile it felt like there was a big group hunting me down but that seemed to subside.

Often coming through the gate just before 2k and back onto the Moor sees a head wind appear but not today. I thought to myself – this is perfect. The guy in front wasn’t getting away and at times I felt like I was getting closer. I was hoping to keep it that way.

My second mile was very strong – later I would see that it was completed in 5.21. The first mile was 5.31 so I was sitting on sub 17 pace.

Putting in a strong 2nd mile at Newcastle parkrun

Mile 3 is always difficult though and today the first quarter was the only point where it felt into a head wind. But I was really pleased with my attitude. There was no real negativity and in fact I did everything right. Consciously tried to quicken the cadence and dig in. Some positive self talk came through and I was able to really tough it out and get back onto better footing and out of the head wind.

At this point I saw one of the young lads walking back – he’d obviously dropped out early. Went off far too hard I imagine.

Although I was pleased with my effort, unfortunately I’d let the guy infront increase his lead. I gritted my teeth and tried to pick up some speed.

I really enjoyed the last 3/4 of a mile. I felt like I was running strong. I completed the 3rd mile in 5.40 which was an obvious dip from miles 1 and 2 but still faster than 10k PB pace and looking at the final push for home I averaged 4.50 miling on the Garmin and so a nice strong finish.

Crossing the line the Garmin read 17.10 which equaled my 5k parkrun PB from the Riverside in April and knocked 21 seconds off my Newcastle parkrun PB! So very pleasing. Personally I regard Newcastle a tougher course than the Riverside so plenty to be pleased about.

I later realised this was my 50th parkrun and so great to get a PB on that landmark!

Actually looking forward to a Long Run tomorrow!

Sunday
Plan – Long run, 80mins

HR = 58bpm | HRV = 89

Enjoyed a nice steak and a fair few glasses of red last night. Got to bed a bit late and as a result the HRV reading wasn’t great and so the run proved quite tough. I ran my usual route and after about 30 minutes I knew I was working harder than normal. It wasn’t that windy but it felt it. I got through it but was glad when it was over. Not my best long run outing. I do find these runs the hardest of the week and I hope one day I can get stronger on these. I completed 11.2 miles in 1hr 22m at an average HR of 157bpm.

Weekly totals and Summary

Duration – 5h 13m

Mileage – 44.3 miles

Overall a pleasing week, mainly focusing on just getting back into it. But felt good come Saturday and was really pleased to put a strong 5k on the board which is a confidence booster more than anything.

Looking ahead now to my 4th Lactate Threshold test on Friday and hoping to get some results that underline the progress I have made since March. The key for me will be to understand where we go from here and I am really keen to put in a sub 17 minute 5k somewhere between now and the end of 2015 so that I can move on to goals new.

This week I have been listening to –

I have to admit its still Sleaford Mods. As my mate Glen said – the most important band in the UK today. I saw them on Jools Holland this week and it was definitely the best performance I’ve seen on there for some time. Great stuff.

This week I have been thinking a lot about –

Sleep – I have to admit I’m not sleeping great at the moment. I think its more to do with my general stress levels because I’ve got a hell of a lot going on at the moment. Its fine as the extra stress is due to me trying to better myself and start an online business that I am passionate about but, as a result, my head is spinning when I go to bed… Just need to manage it a bit better.

Contact me

Follow my training on Strava –
Kev Richardson Strava profile

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XC 2015/16 | Training Diary | Week 6

Key aim for the week –

A really strong week last week was ended feeling like I was coming down with something. I wondered whether the long run on Sunday was wise and it was back on a plane for a work trip to Norway on Monday and Tuesday. Kind of put a spanner in the works as I literally felt like I was flying last week. But that’s running – it’s often like walking a tightrope. As a result this week is a maintenance week and watch how this head cold develops.

Weight on Monday morning –

???kgs

I was on a flight out to Amsterdam so getting on the scales was not high on my priority list!

General mental state –

7.0 – unfortunately every time I get a slight snivel I get negative. I always fret about what it could be, what it could mean etc. I’m a worrier by nature and just need to see how it goes. But I have taken a knock and the mind thinks ahead to the race next Saturday and whether I’ll be mentally in the right place to race.

On a scale of 1-10, 1 being exhausted need a break and 10 being 100% motivated and raring to go

Monday
Plan – Easy run, 30mins

Had a flight to Amsterdam and then onwards to Alesund in Norway. It’s the first time I’ve been to Norway and the views coming into Alesund were absolutely amazing. I got to the hotel around 5pm and the sun was huge in the sky and it looked like it was going to be an amazing sunset.

I had an hour before a meeting and dinner so I put the running shoes on with the intention of having a jog for 30 minutes or so. I wasn’t feeling too bad.

Wow – what an amazing experience! I happened to stumble across a trail which ran along the water and just seemed to go on and on. It took a little while to get into it but then just felt like I could run and run along this trail.

Unfortunately I had a meeting and had to turn back round after 20 minutes but I really enjoyed it and even managed to stop and take some photos which I never do! Was also surprised to see on Strava that I’d done >1000ft of climbing which isn’t far off what I usually do in a week back home! Did 4.9 miles in 36 minutes.

Amazing views on my run in Alesund, Norway!

Tuesday
Plan – Easy run, 30mins

I had every intention of getting out early and having another jog around Alesund but the alarm went off at 6.45, it was pitch black out and I didn’t feel great – switched off the alarm and turned back over. Work travel = routine broken…

Wednesday
Plan – Threshold run, 50mins

I got back from the work trip after 10pm on Tuesday night and I have to say the general head cold and fatigue was still present. So contacted Coach Tune and we reverted to recovery only running. Ran the usual route and actually nothing felt too out of order – 6.6 miles in ~47 minutes at an average HR of 153bpm. Maybe I’m over reacting and the race on Saturday could be a possibility?

Thursday
Plan – Threshold run, 45mins

Decided to keep it easy and run my usual route in reverse and also taking in “Cow Hills” which are a good XC training ground and site of a few brutal training sessions in the past.

Running my usual route in reverse was strange because it’s all easy downhill for the first couple of miles but then just felt killer for the rest. And what a mistake running the Cow Hills! It had pretty much rained all day on Wednesday and I’d decided to put my almost brand new running shoes on! Cue mud splatterings everywhere and general huff / puffing from yours truly. I was thoroughly hacked off and spent the rest of the run lamenting the head cold and life in general, and how it had conspired to muck up my training for the last 5 weeks! The toys were chucked out of the pram despite a fairly tidy 7 miles being completed in 50 minutes with an average HR of 154bpm.

Even more bizarrely I “jogged” up the steepest Cow Hill (The Steep Side) faster (according to Strava) than I raced it in December 2014 in the North East XC Championships! I found that unbelievable given I’d used my Garmin 610 in the NE XC Champs and I was racing! The Garmin always measures pace faster than my TomTom. Anyway, it wasn’t enough to make me feel better about things and I contacted Coach to say the race on Saturday was off.

Friday
Plan – Rest

Planned rest but stubbornly wanted to make up for the missed run on Tuesday. Went out for a 4 mile “MAF” type effort trying to keep heart rate below 150 bpm.

Pace was ~7.30 on the TomTom and probably 7.20-7.30 on the Garmin. Overall feel slightly sluggish but think I’m over reacting to this slight bug. That said I’ll stick to the easy running as a precaution.

Saturday
Plan – Sherman Cup XC Race

Didn’t race and got out for 45 minutes easy. Felt like a struggle again – 6.1 miles in the time allotted and felt like I had to work harder than normal at 154bpm. Just trying to focus on drinking plenty of water, eating well and sleeping well.

Sunday
Plan – Long run, 80mins

Felt much better after a lie in and actually felt like I wanted to get out and run.

Decided to ditch the heart rate monitor and just focus on moving the feet as quick as possible. Really enjoyed it and ended up running for 65 minutes. It felt right to cut short of the full 80mins and was really strong coming in for home. Used the Garmin 610 and completed 9.1 miles.

I’m hoping this is the end of the cold and get back on a positive track next week.

Weekly totals and Summary

Duration – 4h 42m

Mileage – 39.0 miles

Overall one of those bizarre weeks that you are glad to see the back of. To be fair getting 39 miles done was an achievement and I think I’m through the other side. Running will throw you curveballs from time to time and the skill is to dodge and get through them stronger.

I think I’ve done that.

This week I have been listening to –

Bit of a mixture but quite a lot of New Order live at Glastonbury. I saw them play a live gig at Maida Vale for BBC Radio 6 but it wasn’t that impressive. They seem to have lost their edge although hats off they seem to have released a decent album which I will try to listen to at some point.

This week I have been thinking a lot about –

My guest blog with Full Stride (Full Stride running blog). I first started writing about my running on Full Stride back in 2013 and its nice to be back on the team and looking forward to writing some articles aimed at tips for beginners.

Also enjoyed analyzing parkrun data at Newcastle parkrun. Newcastle is my local parkrun and is quite special in that it’s where I got bitten by the running bug. I wrote an article on RUN 5k FASTER which got a good response which was pleasing.

You can read it here – Newcastle parkrun stats

Contact me

Follow my training on Strava –
Kev Richardson Strava profile

For free running advice (and loads of other stuff!) check out –
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XC 2015/16 | Training Diary | Week 5

Key aim for the week –

I was pleased with my run on Saturday last week so I come into Week 5 with renewed vigour. Feel like I’m building momentum and I know weeks 5-8 of any plan can see big fitness improvements and gains. I do feel like I’ll start turning something of a corner if I keep this going. All going to plan and feeling good and strong. Lets get stuck into week 5!

In terms of the plan its very similar to Week 4 with Saturdays race replaced by a threshold run.

Weight on Monday morning –

???kgs

Didn’t check again.

General mental state –

9.5 – feeling a boost after the XC race on Saturday and looking to keep the motivation high. I am very keen to get the sub 17 minute 5k put to bed over the coming weeks as well although it will no doubt have to be a parkrun due to the lack of 5k races around.

On a scale of 1-10, 1 being exhausted need a break and 10 being 100% motivated and raring to go

Monday
Plan – Easy run, 45mins

Got out, the weather was good and everything fell into place. 6.6 miles in 45 minutes at an average HR of 153bpm. Afterwards I completed 5 times 20 seconds strides just to get a little bit of 5k race pace in the legs.

All in all feeling strong and interested to see if the improved easy zone pace translates into some improvement at threshold intensity. If I can start to see my threshold pace threatening 6 minutes per mile at the right intensity for 40 minutes then I know I am shape to break 17 minutes for 5k!

Tuesday
Plan – Threshold run, 40mins

The weather was great again so I decided on a change of run route. I have the Newcastle Town Moor on my doorstep and there is a nice loop probably over a mile round. I have completed a threshold run around there before so after a warm up I got stuck in.

I was hoping to threaten 6 minutes per mile and the weather was so good I pretty much did so. I was enjoying the run and giving it some effort.

I only started hurting a little in the last 5-10 minutes and I had to battle a little but I was still ticking off miles in 5.56 on the Garmin.

All in all a great workout. Strava reported that I’d completed 10K in ~37.30 and overall 6.6 miles in 40mins at an average HR of 170bpm. Pleasing.

Wednesday
Plan – Recovery run, 45mins

I felt like I might suffer a bit for yesterday’s effort but instead I put in my strongest “easy” run to date!

It just felt like I could push the pace and the heart rate felt controlled and never threatened to spill into a true threshold.

I take this as a positive sign that my strength and fitness is improving.

6.6 miles were ticked off in the 45mins at an average HR of only 150bpm.

Thursday
Plan – Threshold run, 40mins

I’ve said it before but I’ll say it again – Thursday workouts are tough! I’ve always got one eye on the Friday rest day to be honest but actually this was a pleasing run. That said I had to work for at and in many regards it felt like it might never end.

Again my heart rate was generally staying lower than I am used to despite the perceived threshold effort. I was aiming for 6.08s on the Garmin but, after getting into my stride the first two miles, I got miles 4 and 5 slotted in sub 6 minute miling fairly comfortably. As a result I was sitting on 6.02/3s and feeling good for it.

Slowed a little coming home but that is normal and I ended up with 7.3 miles in 45mins and an average HR of only 163bpm which strictly speaking isn’t even threshold! That said it was tough and I felt it. Rest day tomorrow feels well deserved!

Friday
Plan – Rest

Saturday
Plan – Threshold run, 45mins

I would usually run on a Saturday morning but I had some errands to run and also an article to write for my other website RUN 5k FASTER so it was afternoon before I got out.

If honest I wasn’t fully up for another effort like Thursday so I had a half plan of building into it the first half and then pushing on the second half.

The first mile was a lot slower than normal but then I threw in a few efforts and it was becoming more of a fartlek than anything.

First 5k was done sub 20mins comfortably and had a little go pushing on a bit. Wasn’t feeling amazing and maybe huffed and puffed for it a little towards the end.

I wasn’t desperate to run all 45 minutes and ended up clicking the watch just under 42 with 6.6 miles completed at an average HR of 163bpm again. Fair dos.

Sunday
Plan – Long run, 80mins

Got to bed a bit late so didn’t get out in the morning. Watched Callum Hawkins absolutely bossing the Half Marathon in Glasgow. Impressive stuff.

Didn’t get out until the afternoon after a family meal. What an awful run first half.

Was fighting a sickly feeling and dialed everything right back. Was one of those runs where you dreaded being 6 miles from home! Luckily things settled down and I improved on the way home.

Overall wondered whether I was coming down with something but heart rate was under control. Did about 72 minutes which is slightly down on previous weeks and slower average pace of 7.30/mile.

Got it done and hopefully no adverse reactions as was touch and go whether it was sensible to run. That said got a work trip early next week which will put a spanner in the works so was keen to get it done.

Weekly totals and Summary

Duration – 5h 4m

Mileage – 45.2 miles

A strong week ended with a slightly subdued weekend. Attention turns to next week and preparing for the Sherman Cup race at the weekend. Its not an A race as such so I’ll see how this week goes training wise with the work trip. If I need to change race plans I will do.

This week I have been listening to –

Kurt Viles new album “b’lieve I’m going down…”

Some lovely tunes on there and certainly a lot more chilled out than Sleaford Mods but I expect to get back on the agro stuff as my next race is next week!

This week I have been thinking a lot about –

Getting RUN 5k FASTER gaining some traction. Like running the key to succeeding with any blog is consistency. I am trying hard to post a regular weekly article that I believe delivers value and good info to runners who want to improve. I’m keen to give this a good go and also to help others.

I’m working with a couple of runners at the moment and really enjoying it. I’m genuinely interested in this sport and am enthusiastic about keeping involved for the long term. I do hope I can make my plans come to fruition. Check out www.run5kfaster.com and let me know what you think!

Contact me

Follow my training on Strava –
Kev Richardson Strava profile

For free running advice (and loads of other stuff!) check out –
RUN 5k FASTER