I have been very careful to keep my easy runs easy - making an effort to keep the average HR around 130 bpm (HR @ 75% HRmax or less). As I am at day #25 of my running streak and not experiencing any significant fatigue, I at least must be getting my easy runs right. Alas, the speed efforts aren't meeting expectations! I will add that we aren't talking unreasonable expectations. These are all based on what I achieved towards the end of 2011. When I showed up at the Boathouse for a XC run as part of the YCRC summer series, it was a rude shock to jog 2K and feel very sluggish and to have the posterior tibial nerve trapped in scar tissue (from that nasty 2010 injury) so that I had some neural pain. I debated if it was even worth doing the 5K XC run on bike paths. However, these runs have a major social component and once you are there, it's hard to not at least start the run. I lined up at the start and planned to just go with the flow, trying to go with the 6 min hard, 1 min easy approach, IF I didn't feel the need to stop. Once we got going, the neural pain subsided and I gave the session a go. My 6 min hard can't have been at a great pace, as I finished in 23:57, for a 4.9K distance. I will add that the effort felt hard, although the HR data do not support the RPE. Wed was an easy run around a local Gungahlin pond after work, keeping the HR around 130 bpm. On Thurday I thought I could shoot for 12:45 @ track in the 3000m. Given I had been feeling mostly good and had achieved 12:50 @ the end of November, this didn't seem unreasonable. Alas, I held the 4:15 pace until about 1000m to go and then the wheels just fell off. I slowed substantially in the 2nd last lap and then picked it up slightly in the last lap to finish in 13:07. It really was a case of just not being able to convince the body to hold on for that last 800m. Very frustrating indeed. I took it easy in the 5 lap spiral at the end, averaging around 4:30 pace, passed by many! Despite all of that, an easy hilly run today around Black Mountain felt good, no fatigue! I also again enjoyed the company of lots of butterflies! I remain perplexed and somewhat frustrated by running stats for 2012 so far!
|Running around Black Mountain often brings you in contact with||lots||of little black and orange butterflies|
Monday - Easy run around Black Mountain 8.8K
Tuesday - Warm up 2K, XC run 4.9K @ 23:57, 6 min hard, 1 min easy
Wednesday - Easy run around Yerrabri pond - 8K HRav 130 bpm
Thursday - Warm up 2K with 25 sec 100m run throughs x 4; 3000m @ 13:07; Cool down 3 K @ 6 min/K pace; 5 lap spiral @ 4:30min/K pace.
Friday - Easy run around Black Mountain 9K - day #25 of the running streak, a fabulous day for a lunch time run, body felt good.