It’s not the running, it’s the resting that hurts

[UnfitNoMore]

When I followed a 5k race plan I had a really wonderful session that was 4x800m fast with 2 minute rests. For a speed session I loved it.

And so to the new version of this on my HM plan... 12x800m fast with 30 second breaks... OMFG that hurt. The running was fine in the second half of each session, but those breaks were so short that all they seem to have achieved is breaking my rhythm!

Garmin heart rate zones:

Zone 1: 2%

Zone 2: 3%

Zone 3: 6%

Zone 4: 46%

Zone 5: 42%

Which doesn’t add up to 100% so maybe I spent a little while in cardiac arrest 🤣

So, it was the rests that nearly broke me today... straight run next time out on Monday!

[AlMorr Ambassador Graduate10]

Not sure if that was your best run UNM,

that's what you call high intensity interval training, better run for you next Monday, as for me, tomorrow parkrun and next Wednesday its a 9K, that should be ran using my metromone app at 162 steps a minute in around 68 minutes.

[UnfitNoMore Graduate10 in reply to AlMorr]

Speed sessions are never my best run 🤣. They’re good when they’re done though! Much prefer a nice relaxed run of the same length. HIIT is good for the vo2max I guess so I take them when they come up... it will be a couple of weeks before my next one!

Enjoy the parkrun.. I used my only compatible run from my plan before I knew there was a meet up locally this weekend, so I’ll be spectating or walking at it if I can get there.

Wednesday’s run sounds good... and a decent pace target there my friend... let me know how it goes.

[AlMorr Ambassador Graduate10 in reply to UnfitNoMore]

I certainly will let you know how that 9k goes, you wished me well on last Wednesdays 8k which I ran in 61.08.

That app at 162 steps a minute is pretty accurate, my 5k split time on Wednesday was 37.50, 6k 45.26. 7k 53.05.and 8k was 61.08, so next Wednesday for the 9k should be around 68 minutes. 😊 🏃

[UnfitNoMore Graduate10 in reply to AlMorr]

Nice... my last 8k was pretty much the same time as that, certainly within 2 minutes!

[AlMorr Ambassador Graduate10 in reply to UnfitNoMore]

👍

[sTrongFuse Graduate10 in reply to AlMorr]

That's good going. My first 8k was about 61 mins. My first 10k was 79. I don't really track my 8/9k splits but 10k is now at about 74 minutes with an average of about 157spm. Looks like we're not far off the same pace.

[Buddy34 Graduate10 in reply to UnfitNoMore]

Just being nosy, what is your vo2 max . Only asking as I now have a garmin and stats are quite interesting 😂😂

[UnfitNoMore Graduate10 in reply to Buddy34]

It’s the maximum volume of oxygen each kilogram of your body can absorb basically. It’s one measure of fitness and is the limiting factor of absolute best pace over distance... it coincides with roughly 90% of max HR. While you can run faster than that, you’re then into anaerobic exercise which isn’t much use above 3k apart from in the sprint finish.

en.wikipedia.org/wiki/VO2_max

More thorough descriptions of this and it’s effects can be obtained by interviewing Lance Armstrong 🤣

[sTrongFuse Graduate10 in reply to Buddy34]

I don't look at the number, I just follow the trend. According to Garmin, my fitness age is 64 (I'm a few weeks shy of 49). A couple of months back it had me at a fitness age of 73. I'm not too worried about the numbers as a wrist based device can only ever give a best guess, but the trend is improving, so I'm happy with that.

[UnfitNoMore Graduate10 in reply to sTrongFuse]

That’s a great trend... you’ll be a teenager again soon!

[sTrongFuse Graduate10 in reply to UnfitNoMore]

It's the fact that it almost always ages me again if I decide to take things a bit easy that is somewhat dispiriting.

Fitness trackers are basically glorified tamagotchis, only the dumb creature were trying to keep alive is ourselves...

[UnfitNoMore Graduate10 in reply to sTrongFuse]

Mine goes the way I want it to when I run... then I can track a walk and it goes back.

[AlMorr Ambassador Graduate10 in reply to sTrongFuse]

Not too sure what my "fitness age" is, I AM 73,lol.

[Maddee_6333 Graduate10 in reply to AlMorr]

As a matter of interest, which metronome app do you use, please? I had one a couple of phones ago, but wasn’t entirely happy with it - though it was still better than running to music.

[AlMorr Ambassador Graduate10 in reply to Maddee_6333]

Metronome Beats, I got it from the Android App store for my Android Smartphone, not sure if you can use it on other devices, the tick, tick, tick, could be a bit monotonous but if you don't have it too loud it will be OK.

[Maddee_6333 Graduate10 in reply to AlMorr]

Thanks.

[damienair Administrator]

Well done. That’s some impressive training, I started doing some interval training recently again. Painful and tough but pays off. Best wishes for the rest of you HM Training.

Damien

[UnfitNoMore Graduate10 in reply to damienair]

Thanks... they’re certainly not workouts to be enjoyed in the moment, but just after they’re done they’re great 🤣. Just happy that I put it to today and have 2 rest days now before my next week on plan.

[Sandie1961 Graduate10]

I did the NRC hill workout this morning. Can’t believe how hard running uphill for 15 seconds is, especially the last one. I felt quite queasy 🤢

[UnfitNoMore Graduate10 in reply to Sandie1961]

Sounds like it’s along the lines of max HR testing! Not tried it yet... sadly as I’m on a plan I don’t get to do all this fun stuff until after my HM... then I can play with the guided speed sessions for a month or two!

[Sandie1961 Graduate10 in reply to UnfitNoMore]

I don’t do the HR stuff, but I do know my little ticker was working hard. Still, back to Lincolnshire at the end of next week and my nice flat routes 😃

[UnfitNoMore Graduate10 in reply to Sandie1961]

Last time I ran a flat route locally I still managed 500ft of elevation change in 5k... I think I need to move to east anglia.

[Sandie1961 Graduate10 in reply to UnfitNoMore]

My usual 5k at home has 15m but I did 78m in 2k this morning just running up and down the hill at the back of our french house 😳

[UnfitNoMore Graduate10 in reply to Sandie1961]

At speed too! I’d be proud of that for sure... and it really helps max the muscle development.

[Maddee_6333 Graduate10]

That sounds vicious. So not my sort of training (thank goodness 🤣).

[UnfitNoMore Graduate10 in reply to Maddee_6333]

Yeah... wasn’t fun on any of the intervals 🤣. Now hours later I can say it was amazing!

[BaddieThePirate Graduate10]

That sounds hardcore!

[UnfitNoMore Graduate10 in reply to BaddieThePirate]

A little too hardcore... but I’m ready for it next time... kinda 🤣

[Oldfloss Administrator Graduate10]

Not sure I understand this, I think because I don't use the heart zones. Loads of hills around me and I am afraid if I used the heart rate zones I would scare myself.

but it sounds really great

Go you!

[UnfitNoMore Graduate10 in reply to Oldfloss]

I don’t normally pay too much attention to it... had to look out of interest yesterday.

We have a couple of hills here too, but used a nice flat bit for this one 🤣

[Couchpotato2]

I'm tired looking at that. well done

[UnfitNoMore Graduate10 in reply to Couchpotato2]

Thanks. Was so good to just run today though!

[Couchpotato2 in reply to UnfitNoMore]

Oh yes i bet it makes you appreciate the other runs! Was lovely today, still on a high

[UnfitNoMore Graduate10 in reply to Couchpotato2]

Always love my recovery run after a speed session... all nice gentle runs now this week 😎

[Couchpotato2 in reply to UnfitNoMore]

I think I’m just going to try and do 30’ regularly before i start building up again. Also toying (sp?) with a running club idea but worry I’m too slow

[UnfitNoMore Graduate10 in reply to Couchpotato2]

Most running clubs have people of all paces and experience. Have a look and see when their club nights are and see if you can go as a guest for a run or two. My club charge a whole £2 for a guest run

[Couchpotato2 in reply to UnfitNoMore]

Well that’s affordable... I’ll have a look now. Perfect Bank holiday activity!

[UnfitNoMore Graduate10 in reply to Couchpotato2]

I don’t think they charge at all for a guest who may become a member... members is £1 and guests (usually members of other clubs) is £2