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Weather has been shit lately for the most part. And I've been enjoying beer.
But I have a goal: Next stress echo is on May 13th, and the doc said I should be back running by then.
So that means I've got to have a plan! This week i need to resume running (of a sort) and build into a 5km run so let's do this Monday/Wednesday/Friday of each week, with maybe a bike ride Sundays:
Week 1: 3km jog/shuffle at any pace
Week 2: 3km under 19.5 minutes (6:30/km)
Week 3: 5km jog/shuffle any pace
Week 4: 5km under 35 minutes
Week 5: 5km under 30 minutes
Week 6: 5km under 28 minutesReckon that is achievable if the circulatory system stands up to it. By the time I hit that treadmill, shirtless and covered in electrodes, I reckon I'll avoid making a complete idiot out of myself in front of the cute little radiologist.
EDIT: will bookend the 3km work with 1km walking each end as a warm up / cool down. No need to be stupid. If I consistently hit the goals early, I'll bring things forward.
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@voodoo I tend to not bother with the heart rate - if the vision starts to fade then I know I'm overdoing it.
I should probably do a post-run measure and then a 5 minute recovery just to track it. I don't have any fancy doodads hooked up to Strava.
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Much better in terms of pace BUT I went out a little too hard on the first km (6:12) and the vision got a little dim a couple of minutes later. Decided to increase breathing rate which seemed to help a little for second km (6:19), and then relaxed into the last one (6:38).
No idea why the "moving time" above is different to the lap splits
For @voodoo I did a 124BPM straight after the run and then 102BPM 5 minutes later
Probably room to stretch myself but not yet...
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@NTA said in Back for more!:
Much better in terms of pace BUT I went out a little too hard on the first km (6:12) and the vision got a little dim a couple of minutes later. Decided to increase breathing rate which seemed to help a little for second km (6:19), and then relaxed into the last one (6:38).
No idea why the "moving time" above is different to the lap splits
For @voodoo I did a 124BPM straight after the run and then 102BPM 5 minutes later
Probably room to stretch myself but not yet...
Nice one Nick. Def best not to stretch to quickly. The moving time looks right doesn't it? Your 3 laps add to 19:09, then add an extra 4 seconds for the extra .01 of a km you did before you hit the stop button!
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@voodoo said in Back for more!:
Nice one Nick. Def best not to stretch to quickly. The moving time looks right doesn't it? Your 3 laps add to 19:09, then add an extra 4 seconds for the extra .01 of a km you did before you hit the stop button!
Ah yes, that would make sense. I added an extra 10 seconds in there I think and went over.
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Strava cheats for you a little, and cuts out time if you stop (at lights. being tired etc) i find the Garmin app to be the most accurate, the Strava to be the fastest (not by much usually, a few seconds here or there)
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I have found a minor issue with the segments thing, in that on one of the trails I run regularly, I assume it all comes down to the exact point of entry to a segment via the satellite, otherwise it treats it as another segment all together, I have done the trail twice a week, and sometimes both are on different segments, despite following the same track.
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@mariner4life said in Back for more!:
Strava cheats for you a little, and cuts out time if you stop (at lights. being tired etc) i find the Garmin app to be the most accurate, the Strava to be the fastest (not by much usually, a few seconds here or there)
That's the thing - besides turning one corner sharper than 90 degrees, I didn't actually stop when crossing the street at all.
Anyway, good enough for a fat old bastard.
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Light showers here so went out in the lightest rain jacket I own. A mistake as it turns out because the rain died off to the occasional spot here and there and the jacket was just extra weight and extra heat.
Vision no worse than it was the other day, and HR of 133BPM post with 100BPM on 5 minutes post
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@voodoo said in Back for more!:
@NTA nice work, good improvement! Just looked at one of my runs from last week, got the heart rate up to 180, a couple above the old max rate calc. Yikes!
Reckon during run I'm probably hitting up to 150 but at this pace I'm not really pushing myself.
One day I might get one of those fancy watches @mariner4life drones on about. But I'll want to be running 5:00/km over distance to warrant that.
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@NTA said in Back for more!:
@voodoo said in Back for more!:
@NTA nice work, good improvement! Just looked at one of my runs from last week, got the heart rate up to 180, a couple above the old max rate calc. Yikes!
Reckon during run I'm probably hitting up to 150 but at this pace I'm not really pushing myself.
One day I might get one of those fancy watches @mariner4life drones on about. But I'll want to be running 5:00/km over distance to warrant that.
Best investment you'll ever make. What do you currently use for measurement of pace and heart rate etc? I have the Garmin 935 and I can't exercise without it!
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@voodoo yeah I think they are great, my max HR sits higher than most on here, my resting has dropped an average of 4 or 5 while sleeping.
Were a couple of runs I did up the mountain PL (pre-lockdown) where my HR started tipping over 190 so I eased back a touch to keep it at or under 190.
Finished my flax clearing today and tured my watch on to record an 'unspecified activity' 40mins and my ave HR was 134 and max was 162, it reckoned I did 1.32km, I know I only moved about 6m haha
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Splits were 6:17, 6:00, 6:22
127BPM post
108BPM 5 minutes postFelt a lot harder to get going today, with a sore right calf and getting away closer to 7am than 6:30am.
Met the goal tho, and that is all that matters.
Weight is back around the 102kg mark due to shit eating but will start body weight on alternate days to tone the upper half.
