Monday AM road 4 with Uta and Melissa, 30:51
PM road 10 solo, feeling pretty heavy after yesterdays workout, 1:07:24
Tuesday AM road 4 with Uta, 30:02
PM at North Andover track, 5k warm up, drills, strides, 16x200 with slow 200 jog recovery, average 31.6, jogs in about 1:08 average. This is muscular endurance, more like lifting then traditional reps, ie the last one feels basically the same as the first aerobically. 3 mile cool down
Wednesday PM road 16.1 solo, 1:45:31. thought I was going to have to stop for drills around 11 mile but then things came around and I was ok.
Thursday PM 3 mile warm up with Uta, drop her off, half mile jog to start area, drills, strides. So my watch has a recovery adviser that is based on heart rate and the pace you ran. When you save a run it tells you how many hours you are supposed to recover before your next workout. I don't put much stock in it. I do get a kick out of it when I finish a warm up. Normally it tells me to take 5 to 15 hours recovery. Now today I was feeling pretty tired. I mean I failed to get up for the morning run. So after the warm up the watch said I needed 50 hours recovery so I'm assuming my HR was a good bit higher than normal. So I set off on my normal 3 mile tempo loop, 5:05 at the mile was a bit slow but not bad, the next mile was 5:15 which wasn't good and I wasn't feeling good. I decided to keep the effort tempo on the last mile and let the pace be what it would be... 5:28! Ugly! When I stopped I felt finished. I opted to skip the hill repeats and just do a 3 mile cool down.
Friday AM road 4 with Uta, 30:10
PM circuit with Anna, nothing too bad.
Saturday AM 4 mile with Uta, 30:12, really freaking cold, -12 wind chill
PM road 10 solo, 1:06:12, still freaking cold, 0 degree wind chill
Sunday AM 20.1 with Ruben in Chelmsford, mostly on rail trail. some snow on ground but not bad. I did drill for coordination at 14.75 but was ok otherwise. Cold again, 7 degrees, much less windy though so it felt ok. 2:06:02 total time. couple light drills after we finished.
Summary 95 miles for week, 2 workouts, neither was very impressive. I'm pretty tired. I always struggle a bit in March. I have a scheduled rest week after New Bedford Next weekend but I think I'll taper this week as well and hopefully feel some bounce again in a couple weeks.
4 comments:
Hey Nate, why dont your check HRV (Heart Rate Variability) in the morning. It generally gives a good idea on the shape you are in on the day. In general the higher the better. It is generally considered much more reliable than just look at the HR.
You need to create a baseline first for a week or so and then you check changes from it day by day. The test usually only takes a couple of minutes. I have been shuffling hard sessions around it when i feel crap and the HRV tends to confirm that.
There are few free packages out there (I use ELite HRV on Android, which do podcasts which i find very useful and give an idea on all the different type of uses you can do with it). Basically you only need an HR chest strap which usually comes with your watch. That recovery feature of Garmin (and other brands) can be useful but in my experience is fairly "raw".
Oh, man, thinking about you: https://www.nytimes.com/interactive/2017/03/13/us/northeast-snowstorm-blizzard-map.html
I'm sad, I'm not seeing you on the photos https://www.tracksmith.com/go-south-young-man ...
Stay warm and strong—rest week comes little earlier, it looks.
Tomek- actually good timing for me with the storm. We actually got a treadmill recently and I had decided to taper this week because I was feeling so heavy last week so it won't be much of a set back. I just hope it melts fast. I want to be on the track and the rail trail in a couple weeks.
KAV- raw is a nice way of putting it. I would have called it useless. I was actually mentioning it more because I was feeling surprised that it was on point that I was tired. I haven't ever heard of HRV. I'll check it out. No promises though I am suspicious of new tech. Not an early adopter at all...
-Nate
On a Garmin, there are a couple of things that relate to heart-rate variability:
- one is called "Performance Condition",
- another is called "Stress Score".
The performance condition is collected while we run along, and looks at HR, pace, and heart-rate variability.
The stress score is collected when you ask for it (e.g., in the morning when you get out of bed) and is exclusively (I think) based on heart-rate variability.
I don't know if they're worth much.
My current idea is to collect them for a while,
then see how they jibe with my feelings, times, workouts, sleep, BP, etc.
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