Mon - 20/08/18
This was a fairly key session. It was speedwork on tarmac (as opposed to on the track). I did a 1
mile warm up. I then did 1 * 700 metres fast with 10 mins recovery. Then I did
3 * 300 metres with 3 mins recovery between each 300. As you will be aware it
was on the flat and fast (for some) one kilometre lap course at Caerleon.
There were a lot of
dog walkers out this evening and there were several King Charles Spaniels. One
was pretty much a lookalike for Maisie so I stopped to chat to the owner.
Obviously it got serious once the speedwork started. However my 7 minute
recovery from the 700 metre fast bit turned into a 10 minute recovery as I got
chatting again. This time to a guy who was coaching some kids. I felt that my
300 “sprints” were a lot stronger this week. I mentioned to Keith in an e-mail that the Strava stats reveal more about
the session than is available on live track. I attached a screen
shot of some stats for him to see..
Pace is the light
blue graph. When I’m standing still during the recovery periods since the
distance covered is not increasing then the pace does not show as zero. The
maroon colour is my heart rate. The 700 and the 3 * 300 intervals are reflected
in the higher heart rate. The pinker colour graph is cadence (stride
frequency). This shows the running bits quite well. … and in between the 700
and the first 300 is a 300 metre walk at about half the stride frequency of the
running bits.
So that was all
quite pleasing.
My plan for the
eight months after Malaga is to prepare for and compete in the Newport
Marathon. I will set the primary goal of achieving a good for age (GFA)
marathon time which will enable me to compete in any of the marathon “majors”
without having to go into a ballot. The London GFA qualifying time for
men aged 65+ is sub 4 hours.
My nutrition has
been well controlled since Friday’s excursion with Emmie where, at the
Greyhound, I added two pints of Carling to a slightly carb-naughty meal. Lots
of meat and salad stuffs since then though. Today I had a 250 gram rib eye
steak with a side of 200 grams of minced beef for brunch at midday. After my
run I had two home made scotch eggs with some salad and cheese. I had the
faintest of touches of double cream in my coffee. I reckon that is a total of
around 22 grams of carbohydrate day which is very pleasing indeed.
More steak and
mince tomorrow!
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