Project GFA Week 14 of 30
It’s xmas eve!
I wanted to start with a thank you!
This blog has built up a bit of a cult following over recent times with many readers returning week after week so I wanted to start by thanking you for your loyality and I hope that you and your family have a wonderful Christmas.
Four points this week and then we will get stuck into the nitty gritty.
First point
I am absolutely buzzing to report that Ironman legend Dave Clamp, or Deca Dave as he is very affectionately known has very kindly agreed to pace me for 1:37 at the Blackpool half mara in Feb.
The race has pacers for 1:30 and 1:45 but no 1:37…. So I made my own. (more on this in the coming weeks)
The fact that Deca Dave agreed to do this has blown my mind.
I would point out that he has had nothing to do with my training plan whatsoever, indeed as Dave will tell you himself, he isn’t a massive fan of the treadmill.
We do however have some ‘paced’ training runs planned for the new year which I am very excited about.
The man is a legend. If you want to know why he is a legend, then read this. www.iron-rookie.com/decca-dave/
Second Point
My weight this week has got down to 13/5 with bodyfat of 21.5% from a start point of 14 stone and 25%.
I am pleased about this.
I am following a new diet and need to keep the momentum going.
I’ll keep you posted
Third Point
I have managed to stay off the dreaded alcohol all week. (And all December for that matter)
This is a very big deal for me as like I have said before, Once I get started on it, I’m like Gazza.
Mad Friday?
You can stick it.
Filling the trolly full of booze for xmas?
I aint interested,….
Chuck us one of them beetroort smoothies instead…
I’m operating on a different level here.
Keep going Rookie
Fourth Point
I am really excited to see what is going to happen at the boxing day 10k race.
This will be my first attempt at a ‘real run’ for 5 weeks as all my training for this second phase has been on ‘the mill’
I am interested to see how I am going to get on trying to hit my target race pace in ‘real life’ and more importantly, how this is going to feel.
Full details next week.
Here is how training went over the last 7 days….
Monday 5k on the mill as follows.
0-1km @ speed 15
1-2km @ speed 14
2-3 @ speed 15
3-4 @ speed 14
4-5 @ speed 15
Kept the speed session same as last week, I am really working and already operating 2 notches above target race pace. I do not see the need to increase the speed even further.
Here is how it felt Monday:
0-1 – ridiculously strong
1-2 – The fact that I now view speed 14, one notch above my target race pace as a ‘recovery’ kilometre was making me laugh
2-3 – Set a laser like focus on a particular target and totally immersed myself in my music, tried not to look at the distance until the song had finished, definitely ‘working’ but the distance at which point it becomes ‘challenging’ seems to be increasing well into this kilometre.
3-4 – focussed on trying to control my breathing and steady my HR
4-5 I reached that point where I was absolutely buzzing once again, tough but a good tough, adrenaline rushed through my body and I was high as a kite whilst the dane music belted out at full volume. noticed that my HR shot up to 176 at the peak of this adrenaline, didn’t like that one bit, unnerved me, scared me, felt a million dollars physically but psychologically I was unerved.
The sweat is literally streaming off me after these speed sets.
Weds – same again – 5k on the mill as above
0-1 feels like a nice stretch
1-2 are ok, starts to get slightly uncomfortable toward the end
2-3 laser like focus on a target and immerse myself into the music
3-4 attmpet to steady HR by getting breathing under control, tough, hot
4-5 – Holding on
When I say holding on, my legs feel ok and my breathing is OK, I think it’s more the mental impact of my HR going up into the 170’s that I don’t like – it unnerves me.
I noticed today it went to 177 – But it doesn’t ‘feel’ so close to the max, The biggest pain for me is the psychological one as like I said, legs, muscles and breathing are ok – which makes me question how accurate these watches are.
However I find myself wondering What the hell happens if you hit your max HR? Do you just keel over? – Not sure I want to find the answer to that one, but operating so close to the max is proof that these speed sessions do not need to get any faster right now, thank you very much.
Fri – 5k on the mill as above www.strava.com/activities/1323359827
Before I tell you what happened on Friday I want you to promise me something….
DO NOT COPY ME.
Remember always, I’m 15 weeks in here plus….
This blog is for resource, reference and entertainment purposes only and in no way will I be held liable if you copy me and end up hurting yourself in any way.
I repeat DO NOT COPY ME ….
Hire a qualified running coach instead.
Have you got that?
Good…
I kept the speed drill exactly as above, but Todays session was probably the toughest of the lot.
Why?
I felt under the weather this morning, bit of a temperature like, you know ‘man flu’.
0-1 and I was uncomfortable form the outset
1-2 and i’m starting to struggle
2-3 and I already feel like i’m holding on – I convince myself people are staring at me, this makes me angry and I want to scream ‘what the fuck are you looking at’ to them, this isn’t good.
3-4 and i’m panicking, my HR is already into the 170’s and I know what is coming
4-5 – I am so hot I feel like I am going to explode – my HR peaked at 181, yet my legs feel relatively OK?.
181.
My max is meant to be 180.
I had gone over my max. (Don’t EVER do this)
Yet I didn’t die or ‘collapse’…
I am still here.
It fascinates me this subject.
But it fascinates and unnerves me at the same time.
So much so I takes to google about it and once again my head exploded with all the conflicting opinions and advice.
For me, It’s the psycological aspect of it that I find more fascinating than anything else, physically I feel OK, (apart from being so damn hot) and yes my breathing is much quicker but mentally I stress about it and that is almost a self fulfilling prophercy….
My goal with these speed sessions is a simple one.
They are purposely really tough, so when I drop it down to target race pace……
It feels like a piece of piss..
Let’s be clear about this though, I do not like my HR going so high – I do not like it one bit…
I am certain my watch is not accurate from a HR perspective, which pisses me off as I forked out £220 sheets for that watch.
I am going to invest in one of those chest strap ones – i’ll keep you posted.
Once thing is for certain….
Man flu had disappeared after this session.
Sunday : 15k on the mill at target race pace (speed setting 13) www.strava.com/activities/1325455670
Just to set the scene here, I have been in agony these last couple of days.
I’ve needed to have a tooth taken out for ages and I’ve kept putting it off and putting it off, as you do.
My god I have never known pain like it.
I had been popping paracetamol like smarties all day yesterday, this meant I slept like a log.
I think most health professionals would tell you to rest in such circumstances, and they would be right, but dismissing the session because of horrendous toothache was never on my radar, I awoke itching to get onto the mill.
Make no mistake, I am addicted, but let’s have it right, the tooth was killing me.
I resisted the temptation to pop any more pills and onto the mill I gets.
0-3 were a complete walk in the park
3-5 and i’m ok
5-8 and I starts overheating – I asked the PT if the heating was on and he said yes because people complain that it is too cold.
Too Cold?
Tell tham to start fukin runnin around….
This is probably the biggest problem I have encountered with the mill, I just get so damn hot and find it nigh impossible to cool down.
8-10 and I was waiting for that magic to kick in where I starts feelin strong but it never came, I was workin
Once I got over ten I closed my eyes and grinded the next couple of kilometres out…
At 12 you play this weird game where you say to yourself, one more kilometre then there is only two to do and same again at 13.
Into 14 and i’m buzzing once again…..
Come and stare at me now fuckers…..
I have to say though, this was probably my toughest ‘long’ run to date.
How much of this is down to yesterdays sedation/horrendous toothace and how much of it is down to the increase in distance at target pace, we will find out once the tooth is finally sorted.
However look at my HR, it didn’t even go over 170 cock and remember, I am running at target race pace here.
That said, I felt sick after today’s session.
Sat typing this out in the gym caf, I can feel the paracetmol starting to kick in, either that or its the endorphins having just conquered yet another distance at target pace.
Do I regret doing the session?
Not one single bit….
Merry xmas to you all!
Next update : 31/12/17 – NYE! let’s have it!!…..
To your amazing journey!
By the way, I have written a book, it’s all about how I went from zero fitness to completing an Ironman triathlon, it’s only just come out but it has got some fantastic reviews already!- you can check them out here: (also available on Amazon in the US but please read the UK reviews first!)