Conditions: Average Temperature 21.9 °C, it was a great day for a run, a small bit showery but otherwise lovely.

Remarks: A run with John during lunch break at work, for the first 2 miles my heart rate was below 135, John was only planning at doing 4 miles easy, but we pushed it to 5 miles, it wasn’t until the 4th mile did my heart rate get up close to 145, and even though we kept the pace steady my hear rate kept increasing.

Right Ankle again making itself felt and at one point I needed to cross the road to change the camber.

Recovery: Good

Energy Levels During the Day: good!

Avg HR: 136 bpm
Max HR: 150 bpm

Running Dynamics
Training Effect : 3.3
Avg Run Cadence: 178 spm
Max Run Cadence: 196 spm
Avg Vertical Oscillation: 9.5 cm
Avg Ground Contact Time: 242 ms
Avg Stride Length: 1.10 m

Conditions: Well it was 22:30 before I started this run and it was very dark, the average temperature was 21.6 C, no real wind – a nice night.

Remarks: As it was late I nearly didn’t do this run, after I forced myself out the door it felt great. for the first few minutes I feel I was running too fast to get my heart rate up to 125, and after that I settled down.

With my average pace being 8.11 min/mile I feel maybe I’m running too fast for these easy runs, maybe my heart rate is low and in reality I should be running slower, or hopefully this is the pace my slow runs should be at and I’m getting a better training effect by doing them at this pace.

During the run, my right ankle made its presence felt.

Recovery: I was exhausted, I got home from work just before 6pm as I had a conference call to run, and Sinead needed to leave for a 6:30 appointment.

After dinner – I fell a sleep on the couch and I didn’t wake up until 9:30

Energy Levels During the Day: ok until I got home.

Average Heart Rate: 127 bpm
Max Heart Rate: 139 bpm
Training Effect: 2.7

First session focusing only on Heart Rate!

Conditions: I was late getting out, so it was getting dark while I was running, nice night for running. The average temperature was 21.8 C

Remarks: I had distance and heart rate on the watch (no time or pace!) with the watch set to alarm if I went over 145 BPM. I went over a few times, and slowed down to bring it back in line.

When I started the run I thought this will be a fast run, as I was way off 145 BPM, and I wasn’t too wrong, I averaged 8 min/mile pace, It was interesting how my heart rate averaged at 139 BPM and my pace was fairly consistent.

I felt my right ankle during the run, nothing painful, but it made me aware I could get injured.

Recovery: Healthy chocolate freezer squares & water 🙂

I didn’t stretch, and got my right foot into a dish of iced water.

Energy Levels during the day: I started the day with a conference call with a customer in Singapore at 8am and the day was non stop – The way I like it 🙂

As I was driving home, I could hear in Sineads voice that going for a run when I got in the door would be a bad idea, so I didn’t and I had my dinner with the family.

After dinner I showed how tired I was by falling asleep on the couch, before I put Aidan to bed.

Average Heart Rate: 139 BPM
Max Heart Rate: 147 BPM
Average Pace: 8:00 Min/Mile
Training Effect: 3.6

Split          Time   Distance   Avg Pace
1               7:55.0   1.00        7:53
2               7:33.0   1.00        7:32
3               7:45.0   1.00        7:44
4               7:46.0   1.00        7:45
5                8:04.0  1.00        8:03
6                8:21.0  1.00        8:20
7                4:33.1  0.49        9:21
Summary 52:00.0 6.50         8:00

—–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