The Holme Run

Today I ran a 10k at the ATW Nottingham Holme Run 🏃‍♂️. 

My time was 1:06:18, which is a new PB for me at this distance! 🎉

But… it wasn’t my best race. 😓 My heart rate stayed high the entire time (average 177 😳), and my performance condition was below baseline. Over the past week, my HRV, training readiness, and body battery were all in the rock bottom ⚠️, my sleep was poor 😴, and my watch kept telling me I was “strained” ☹️.

I felt drained, so I listened to my body and skipped training on Friday. 💪 I had an active day and my body battery was only at 7% – definitely not the best state for a workout! 🔋 Thankfully, after a solid night’s sleep 🛏️, my HRV returned to normal, and my body battery recharged to 81% (up from 31% earlier this week!). 🔋✨ I’m glad I gave myself the rest I needed.

Sometimes, recovery is just as important as training! 🧘‍♂️💥

#10k #PB #HolmeRun #RunnersLife #ListenToYourBody #RestAndRecover #TrainingJourney #HeartRate #PerformanceCondition #HealthAndFitness #RunningCommunity #Runner #RestDay #MentalToughness #UltraAmbition #StrongerEveryDay #FitnessJourney #RaceDayVibes #holmerun@eventsatw

Today was a great day!

Monday is long run day for me, and I managed to cover 8 miles—well, it was more of a walk/run. I alternated between running for 3 minutes and walking for 2. The final stretch took me through the woods, where the paths were a bit tricky; at times, I felt like I was prancing about like a show pony! However, I enjoy the change of scenery, as pounding the pavements can get a bit dull.

          

During the running segments, I averaged 11:19 per mile. My running coach has advised me to aim for an average run pace of between 11.30-12.00 min/miles, so I’m pleased with that result. Last week was a recovery week, which I think really helped refresh me. My heart rate was manageable, but I did find myself in Zone 4 for 26% of the time, with a maximum heart rate of 164 bpm. There’s definitely room for improvement, but overall, I’m satisfied with my run today! 🏃‍♂️✨ 

           

#UltraAmbition #RunningJourney

Parkrun PB's

Last Saturday I ran our local parkrun with the pacers. The previous week, I ran it in 35:18. My previous PB at the local parkrun was 32:46 from the previous year on 13^th May 23. This time I ran it in 31:56, sprinting past the 32:00 minute pacers to the finish line. It had felt for a long time that I wasn’t improving and sometimes even going backwards! On this occasion, my heart rate stayed low until the very end, and my performance condition, according to my Garmin, was fantastic too. I’ve been training hard, working towards the Carsington Water Half Marathon, which is on the 26^th October in three weeks, so I was pleased that the effort I’ve put in over the last 3 month are paying off. (Thank you, coach Rachael at The Running and Movement Hub for all you help and encouragement 😉). However, something else which may have made a difference is the fact that I’ve recently increased my water intake. I know I don’t drink enough water, but I hadn’t realised how much dehydration can affect flexibility, speed and endurance. When dehydrated, the blood is thicker, and the heart has to work harder to pump it around the body. Therefore being well-hydrated prevents the heart rate and body temperature from rising too much. My heart rate has always been high, and I assumed it was just the way I was!

Today I ran at Clumber Park on their 500^th event. My previous PB at this location was 33:35 on 2^nd March 24, before I injured myself. Today I ran it in 31:55, a huge improvement and without the assistance of pacers too! 1:40 off a 5k is quite a lot. I was pleased that last weeks PB wasn't just a one-off. I'm starting to believe I can do this 😊

 Before                After

   Before              After

#progress #hydrationiskey

Hill Repeats

Last week I was doing speed intervals on the flat, today I've been doing hill repeats. After a warm up and an easy jog I arrived at my hill (see photo). Starting about half way up, I had to run for 30 seconds up as fast as possible and then walk back down for a minute, repeating that 10 times. Not so long ago I couldn't have run up a hill at all, so I was pleased to find that I could actually sprint up a hill. I'm not saying it was easy, I was tired at the end of it and glad to get it over with, but I still managed an easy 10 minute cool down jog afterwards. My heart rate which is always high wasn't too bad considering what I was doing, with a max of 183bpm (I can get it up to low 190's doing a Parkrun!). My legs were definitely the weakest link.

#firelighter #fitness #heartrate #parkrun #running #training #hillrepeats #sprinting #runningandmovementhub #coach #speedintervals

Goodbye Fitbit, Hello Garmin

I've swapped my trusty Fitbit Versa which I've had for many years for a Garmin Fenix 7S

It was quite a pricey purchase but I think it will be worth it. The body of the watch is a bit thicker than the Fitbit Versa but the face size is about the same but its round where the Fitbit Versa is square. It records so much more than my Versa - as well as Heart Rate, Steps and Sleep Monitoring, it also records Body Battery, Stress, HRV Status and Respiration. It takes a few weeks to build up enough data to give insights and I'm looking forward to seeing what patterns emerge and how that translates into getting fitter.

    

#Garmin #Fenix7S #Smartwatch #heartrate #running #Fitbit #Firelighter2023 #over50 #challenge