How to be confused

Been doing some more reading this week. The Runners World 10k and half marathon training thread was extremely interesting re techniques for improving times. Most of the people on there seemed to be in agreement that the way to improve was to run long distances at a slow pace. It seemed silly when I first read it, but more and more people were posting saying how they had tried it and it had worked. Here comes the science bit... the mitochondria in your legs need to be able to burn oxygen more efficiently, so building up an aerobic base by running at 70% MHR means they got used to running tired and learned how to use the oxygen they had. Interval training should only be used in the 6 to 8 weeks before a race as that uses the anaerobic system and the two don't work together well. Apparently in a race the body uses mainly the aerobic system and only uses the anaerobic when the aerobic is running low. Makes sense, but how would that work in practice?

Monday was a slow run at 8:55 min/mi over 4.5 miles. Pretty easy going and nice to just get out and run.

Wednesday was my long slow run. I set Garmin up for 13 miles again, but changed target from pace to 70-80% MHR. Well, after 20 mins of me trying to run slowly, I got really really fed up with it beeping at me because my HR was too high. If I had gone any slower I swear I would have stopped, so I switched my target back to pace and carried on. Much better. I could keep a slow pace of around 9:30 min/mi and managed the whole distance pretty easily. Apart from my tummy being really sore and ending up with not very nice side effects for the rest of the day I was fine.

Thursday I went to Up and Running and spoke to them about energy supplements. I came away with some recovery sachets and a sample of an energy drink for on the go. Worth a try. I also got my samples from High5 which has various gels and sachets to try out too.

Friday was another 4.5 slow run. My legs seemed to feel like lead weights after Wednesday so my pace was only 8:51 min/mi. Still, at least I managed it and tried some of the recovery drink after to see if it would make a difference.

Saturday madam wanted to try the HPTT so off we went. I got chatting to a lovely lady at the start who also had two girls with her who were 9 and running for the first time. She turned out to be a member of VARR and that has made me want to join even more. They seem such a friendly lot. Madam set off like the clappers and I had to keep telling her to slow down. It was quite warm and as I don't usually take on fluids when I am training I hadn't thought to take anything for her. Big mistake! She was hot and bothered by the time we had made it to the lap 1 marker. Tom was there and he recognised me and shouted to me. The second lap madam was just too hot and tired and she kept slowing down and walking. She decided she didn't want to do any more so we finished after lap 2. She managed 3k and next time I will remember a drink for her and hopefully she will be able to finish. Had a lovely chat to Tom. I told him how pleased I was with my race results and he said how good I was looking. It was nice to be able to tell him how well I was doing because when I had my long string of injuries I felt sure that he was disappointed in me for 'giving up' when in reality I really couldn't break free from injury after injury after injury.

When I came home, I decided to change my profile on my Garmin as I felt sure that my MHR was just too low. I knew that after Leeds 10k last year my HR hit 208 as I crossed the finish line so I played it safe and put in 204 as my max. Then I went out for an 8 mile interval session. 2 miles warm up then 3 x 1 mile intervals at 80-85% MHR followed by 2 miles cool down. Much better and I didn't get beeped at nearly as much - only up hills which is to be expected. I had the recovery shake as well to see if it made any difference to my extremely tired legs.

I visited a running shop in Bradford in the afternoon to get some shorts and a t-shirt and a hydration belt of some kind as I know that I will need to take on fluids for my longer runs in the summer.

Amazingly, this morning my legs felt absolutely fine. I think the drink must have worked.

I made up an energy drink to take out with me. I couldn't get the belt tight enough and it bounced around lots on the run, but I did take some sips on the way round and it really seemed to help. I did 11 miles aiming for zone 4 HR and apart from hills I managed it. I thought I would have gone further as I ran along the ring road to Roundhay Park and back and was surprised that it wasn't 13 miles. Still I managed it and hopefully my legs will be okay tomorrow. They feel a little stiff again today, but I am sure they will settle.

Total miles for week 27/4 - 3/5 was 29.69 miles. Not bad...