—–Original Message—–
From: Peter Maher [mailto:peter@arete.ie]
Sent: 30 July 2014 15:40
To: Nolan, Keith
Subject: Training plan for August 2014

Hi Keith
Following our meeting from the other evening I know put down on paper the relevant details for your next three weeks of training.
It is very important to remember that your body is in a very fragile state after going through the courses of antibiotics and travel etc. etc.
Therefore I must stress that the running you do, is in an aerobic capacity building your lung function and circulator abilities.
This calls for a lot of patience with your running.

Week number one:

Wednesday 6 miles easy slow running keeping your pulse rate at 1:45 or below.

Thursday 4 miles easy slow run pulse rate between 120/ 135 beats per minutes.

Friday. 6 miles pulse at 1:35 to 145 beats per minutes.

Saturday 15 minutes warm-up, stretch. Then run 20 minutes tempo with pulse between 145 to 165 beats per minutes. 10 minutes cool down jog.

Sunday 10 miles nice and easy run.

Monday rest but have a hot bath and stretch out.

Tuesday 4 miles easy with pulse between 135 to 145 beats per minutes.

Wednesday 8 miles with pulse below 135 beats per minutes.

Thursday 12 miles nice and slow pulse kept below 140 beats per minutes.

Friday 4 miles very slow and easy pulse between 125 and 140 beats per minutes.

Saturday 15 minutes warm-up 20 minutes with pulse ranging between 145 and 165 beats per minutes. 10 minutes cooldown

Sunday 90 minutes long slow Run,pulse between 125 and 140 beats per minutes.

Monday rest day but do stretch

Tuesday 6 miles easy wrong with pulse between 130 and 140 beats per minutes.

Wednesday 10 miles easy run,pulse below 140 beats per minutes.

Thursday 10 minutes warm up, Four x half a mile@ 3.10 per rep
3 min recovery between-each rep 10 min cool down.

Friday six minutes slow easy one, pulse between 135 and 145beats per minutes.

Saturday rest day

At this juncture let’s see how you have absorbed, this training and we will plan going forward towards the Golleen race.
If you have any further questions please don’t hesitate contact me.
Yours in sport
Peter
Sent from my iPad

Conditions: The average temperature was 22.7^ (according to the watch :)) It was a warm day with little wind.

Remarks: I went for an easy run with John, the objective was to run 4 miles at about 8:20 pace. We were running on grass – around the rugby pitch in Clonakilty.

I’m not sure what happened with the pace, Johns watch measured the distance as lower, and our pace as slower (about 8:20 min pace)

I need to run with both the Fenix 2 and my Forerunner 410 to see if they give the same measures.

Recovery: My ankle was a bit sore before the run, actually it was a bit sore this morning when I got up, I’m thinking the runners I was wearing need to go in the bin, hence I had brought an older pair with me – I really need to buy new runners ASAP.

The run was good and we had time to catch up on my trip to Atlanta. My ankle didn’t bother me.

Tonight as I’m writing the entry, I’ve just put some fastum gel on the ankle and I’ve physio with Peter at 6:45 in the morning, hopefully I haven’t done anything to stop me training.

Heart Rate: Max: 149 Average: 139

Average Pace: 8:06 min/mile

Split    Time        Distance Avg Pace

1               8:10.0   1.00       8:10
2               7:54.0   1.00       7:54
3               8:02.0   1.00       8:02
4               8:08.0   1.00       8:08
5               3:28.1   0.41       8:31
Summary 35:44.0  4.41      8:06

Garmin Running Dynamics

Training Effect: 3.4
Avg Run Cadence: 178 spm
Max Run Cadence: 190 spm
Avg Vertical Oscillation: 9.4 cm
Avg Ground Contact Time: 241 ms

 
Avg Stride Length: 1.12 m

Conditions: Hot – the temp was about 25^ according to the watch!

Remarks: Before the run I took a 33 Shake Energy Gel and I really liked it (I had no breakfast) For a good part of the run I was telling myself to slow down, however for the last few miles I was in pain and just wanted to slow down. Just before 10 miles I think I was slowing to about 8:50/9:00 pace a runner came up behind me doing 7:30 pace – and I ran with him for about 1/2 mile while we talked before we went different directions – so upping the pace wasn’t a problem when I wasn’t in my head!

Recovery: During the run (after 3 miles) I needed to take off my top as my nipples were getting very sore, by the time I got home a few parts of my lower body had gone through the same rubbing issue 🙂 so a bit sore with all the salt on my body.

I did a good stretch, and had a High 5 Zero to replace some of the salts (I had 2, in 2 pints of water) I also took a High 5 Protein Recovery drink – but I will not be repeating, it was full of Maltodextrin.

Energy Levels during the day: I felt really good, and productive, however I was starved by 10pm and had a bowl of cereal.

Heart Rate: Max: 155 Average: 136

Average Pace: 8:20 min/mile

Splits:

Split     Time         Distance         Avg Pace
1          8:34.0       1.00                   8:34
2          8:13.0       1.00                   8:13
3          8:29.0       1.00                   8:29
4          7:57.0       1.00                   7:57
5          8:08.0       1.00                   8:08
6          8:27.0       1.00                   8:27
7          8:31.0       1.00                   8:31
8          8:05.0       1.00                   8:05
9          8:25.0       1.00                   8:25
10        8:22.0       1.00                   8:22
11        8:00.0       1.00                   8:00
12        7:30.3       0.86                   8:43
Sum 1:38:47.0    11.86                  8:20

Garmin Connect Training Effect: 3.5
Garmin Running Dynamics
Avg Run Cadence: 178 spm
Max Run Cadence: 210 spm
Avg Vertical Oscillation: 9.7 cm
Avg Ground Contact Time: 232 ms
Avg Stride Length: 1.09 m

I forgot to document this run, and I can’t really remember it 😦

Distance: 5.39 miles
Time: 42:44
Average Pace: 7:55 min/mile
Average Temperature: 24.8 C
Average Heart Rate: 142
Max Heart Rate: 157
Training Effect: 3.9
Average Run Cadence 180 spm
Max Run Cadence: 198 spm
Average Vertical Oscillation: 9.6 cm
Average Ground Contact Time: 228 ms
Average Stride Length: 1.13 m

Split Time Distance Avg Pace
1 8:01.0 1.00 8:01
2 8:03.0 1.00 8:03
3 7:21.0 1.00 7:21
4 7:48.0 1.00 7:48
5 8:14.0 1.00 8:14
6 3:16.1 0.39 8:17

I got in 2 runs while I was in Atlanta, boy was it hot and humid

The runs felt great and it was good to be back on the road. both days I did about 5k at about 8 min/mile pace.

I’m looking forward to getting home and going for a long run.

The cough has developed into a chest infection & I also have a sinus infection.

I was barely able to talk on Saturday, so started with lemon, honey & whiskey with hot water drinks to get me ok for the ETM exam on Sunday.

The exam was ok, I got caught with one of the bodies having chewing gum and not asking about it – so I recon I got at least 1 x – as long as I didn’t get 3 x’s I will pass.

I went to the doctor this morning before work, and he confirmed the chest/sinus infection and I’m on the normal dose of antibiotics and steroids.

The advise from Peter is don’t run for a few days (maybe even up to 10 days)
My new running watch arrived today the Garmin Fenix 2 – this watch was bought for the Amazon as it can give 50 hours of GPS time (assuming you only poll every minutes instead of every seconds) I really want to go for a run to test it out – maybe Saturday before I fly to Atlanta on Sunday.