Showing posts from March, 2016


Recovery run? I just don't like the term. It is me being pedantic, but I like to use terminology that has some accuracy for me. I also like the titles to allude to a working definition. So why not recovery? Well it tends to conjure up images of lying back on the beach or at a resort while having drinks brought to me. Recovery, tends to suggest not running to me.

I like to use regeneration. I think the biology definition tends to be close to my goals:


Which is pretty a big part of the aim of training. A regeneration run aims to enhance this process. This is all nice, but what is a regeneration run for me? Is it just an a very easy run?

To be annoying the answer can be both a yes and a no. To be less annoying I will explain... regeneration runs have the goal of restoration and new growth. Therefore they shouldn't be hard. They shouldn't create the need for more recove…

Four Minutes

Determining the pace of my runs is an important aspect of training. Just going out and running on feel has it's place, but it does have it's limitations. I want to improve, and I need to train in a way that produces results. Training should be challenging, but it needs to stay within my recovery capacities to ensure positive adaptations rather than stagnation or even regression.

There needs to be something to guide how I choose these paces. I've thrown away the heart rate monitor quite a while ago. They don't make them like they used to. Even when the units are working, how fast my ticker is beating just isn't a good guide anymore. Maybe it's because I'm getting old or shift work just stuffs it all up. Can't think of any race that is won based on heart rate either. First across the line tends to be the usual way to win.

Pace seems to be the option to go with. Because my racing goals flit between 100km and 10km events, picking the marathon seems be a goo…

Base Phase

The Base Phase is probably the most important phase. It's the longest phase. It is where the main gains are made, both for the short term and long term goals. The specific phase that follows aims to fine tune the fitness built through the base phase for racing. As a result that fitness built has the biggest influence.

I find it best to simplify the multitude of elements that go into the concept of fitness. Depending on how you categorise things, it is possible to fill pages of all the different aspects of fitness if you were so inclined. That doesn't work for me. Much better to combine all those aspects into two or three key objectives to focus on.

Those objectives to develop are:
Anaerobic ThresholdAerobic EnduranceBiomechanics No individual session is the be all in developing any of this. All training sessions and recovery go into influencing each of those objectives. Some types of runs will have a greater effect over one objective than the others. As fitness develops over ti…

Introductory Recap

Coming into the end of my Introductory Phase of training means it time for a bit of a review. Other than a stint of four days off due to the family sharing their germs, it has been a good 6 weeks. The training log software breaks everything down into a weekly summary, I have the joys of rotating shift work that means there's no such thing as a seven day week for me. Turns out I hit around 75km each week.

The standard run was what I labelled easy and this progressed from 60 minutes to 90 minutes over the 6 weeks. All ended averaging 5:30-5:50/km over a variety of terrain. So the progression was in distance and not pace. For the long run this moved in time from 2 out to 2.5 hours. Run over some challenging terrain at a comfortable and very sustainable effort, the pace doesn't look flashy on paper out near 6:00-6:30/km. Hill sprints and short intervals stayed pretty much the same from start to finish in terms of times and distances. The difference is the faster running has lost t…