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FrogMan · 05-22-2014, 11:26 AM

This week has been a challenging one with my training following the trail race.

I didn't feel too bad the day after the race but knew I had to take it easy so I ran what I'd call a real recovery run. Slowed the heck down my pace in order to keep my heart rate under 110 BPM.

Then yesterday was supposed to be speedwork day, that meant 12x 400m @ mile pace but that's the day the hurting started to show in the legs, specifically feet, ankles and knees. Hurting feet was a new one for me, most certainly due to all the uneven footing encountered during the trail race. I decided to push back the speedwork session to today and I did 9.35 km at what will probably be my new easy pace, around 9:20 per mile. At that pace, I'm just about able to keep my heart rate under 120 BPM.

Then I went out this morning and did the intervals. Quite honestly, I thought I was going slower than last week's 11x400m but I hit most of them faster!

http://connect.garmin.com/activity/504591065

Last week's 400's:
1:24.8
1:29.5
1:26.4
1:26.7
1:31.9
1:27.8
1:33.2
1:34.0
1:35.8
1:34.5
1:28.8

This week's 400's:
1:24.1
1:24.5
1:26.6
1:27.5
1:26.3
1:29.9
1:29.3
1:32.6
1:28.4
1:28.6
1:29.0
1:28.3

Average 400m last week: 1:30.3
Average 400m this week: 1:27.9

Dang...

I also did work on a bit of fueling. Not that it was necessary since it the run only lasted some 55 minutes, but I thought it could be a good idea to try to absorb a gel after the 5th hard interval, so I did. It went quite well. I bought a few different brands of gel last weekend and today's was a honey stinger gel. Went in ok with water and didn't feel anything too bad during any of the following 7 intervals where I was pushing pretty hard. I have some GU gels and some Powerbar gels to try in the next few weeks...

FM

05-22-2014, 11:26 AM	#64
FrogMan Hattrick Moderator Join Date: Jan 2003 Location: Pintendre, Qc, Canada	This week has been a challenging one with my training following the trail race. I didn't feel too bad the day after the race but knew I had to take it easy so I ran what I'd call a real recovery run. Slowed the heck down my pace in order to keep my heart rate under 110 BPM. Then yesterday was supposed to be speedwork day, that meant 12x 400m @ mile pace but that's the day the hurting started to show in the legs, specifically feet, ankles and knees. Hurting feet was a new one for me, most certainly due to all the uneven footing encountered during the trail race. I decided to push back the speedwork session to today and I did 9.35 km at what will probably be my new easy pace, around 9:20 per mile. At that pace, I'm just about able to keep my heart rate under 120 BPM. Then I went out this morning and did the intervals. Quite honestly, I thought I was going slower than last week's 11x400m but I hit most of them faster! http://connect.garmin.com/activity/504591065 Last week's 400's: 1:24.8 1:29.5 1:26.4 1:26.7 1:31.9 1:27.8 1:33.2 1:34.0 1:35.8 1:34.5 1:28.8 This week's 400's: 1:24.1 1:24.5 1:26.6 1:27.5 1:26.3 1:29.9 1:29.3 1:32.6 1:28.4 1:28.6 1:29.0 1:28.3 Average 400m last week: 1:30.3 Average 400m this week: 1:27.9 Dang... I also did work on a bit of fueling. Not that it was necessary since it the run only lasted some 55 minutes, but I thought it could be a good idea to try to absorb a gel after the 5th hard interval, so I did. It went quite well. I bought a few different brands of gel last weekend and today's was a honey stinger gel. Went in ok with water and didn't feel anything too bad during any of the following 7 intervals where I was pushing pretty hard. I have some GU gels and some Powerbar gels to try in the next few weeks... FM __________________ A Black Belt is a White Belt who refused to give up... follow my story: The real life story of a running frog... Last edited by FrogMan : 05-22-2014 at 12:15 PM.