I'm curious, how does your pace/HR/Calories per mile match to what it was like before Connemara?
... I do wonder if you might have enough data to do a similar analysis, do you log your HR, Calories consume, mileage, elevation/descents for each run? It might be interesting to plot the trends and any correlations to race performance that might spring up.
I do have my data of the last few months available on Garmin Connect, so I guess the data would be there, at least for a few months. I have data going back years in a different format, but that's harder to access. To be honest, I wouldn't know where to start with a detailed analysis. I do keep a very simple spreadsheet where I track my pace/HR correlation. I deliberately kept it very simple, ignoring even things like elevation or distance. What I can see are some general trends and the fact that my numbers have never been as good as right now except for February/March this year when I was nearing peak fitness for Connemara. I have never seen figures like that in base training and that's why I think my numbers are very good at the moment, assuming my HRM was working ok (which may or may not be the case).
Talking about the HRM, I do believe most numbers are ok but the numbers of the last 3 days were definitely wrong. It might be just another dead battery, but since the thing is definitely reaching the end of its useful life (it has a crack in it), I have ordered a replacement. I'll see what the figures will be like when that turns up.
I went back on the Kerry Way on Wednesday. One thing I noticed is that I automatically run faster on the rough terrain when I am wearing my glasses, especially on the steep downhills. That's another lesson learned (maybe I'll eventually turn into a real trail runner [no, I don't think so either]). I can feel definitely feel the leg strength coming back. It stood me well in Bangor, hopefully it will go as well in Dingle.
I did my last real workout before Dingle this morning, a repeat of Sunday's 10 miles with 7 at tempo effort. During the week I thought I had gotten the better of the Achilles problem in my left leg by doing eccentric calf raises, but the discomfort returned when running in my Lunaracers. That obviously puts the use of those shoes for Dingle in severe doubt. I will give them one more go and if the result is the same then I'll wear the same pair of Green Silence that got me through Bangor instead. They are nice, comfortable and light as well and would do just fine.
The tempo run itself went a lot better than on Sunday. I was already doing a decent enough pace when I spotted two girls ahead of me in the distance and spent the next mile catching up, which gave me a significantly faster average pace. Funny that. Just don't tell Niamh.
- 12.25 miles, 1:51:30, 9:06 pace
Kerry Way, Windy Gap x 2
- 23 Aug
- 5 miles, ~40:00, ~8:00 pace
no Garmin (!)
- 24 Aug
- 10 miles, 1:08:53, 6:53 pace
incl. 7 miles @ 6:38 pace