John Foy's Diary

As I am unable to access the UK forum I will set up a diary here.

So far on my comeback I have done the following training:

09/feb - 10k -- 1:59.1 -- 20spm
08/feb - 15k
06/feb - 15k
05/feb - 4 x 15minutes (4)
04/feb - 20k
02/feb - 63 minutes
01/feb - 6 x 15minutes (4)
30/jan - 3 x 20minutes (2)
29/jan - 4 x 15minutes (4)
28/jan - 2 x 30minutes (3)
26/jan - 15k
25/jan - 15k
22/jan - 10k
21/jan - 8 x 500(3:30)
20/jan - 8k

Plus I have started using my powerbreathe. I am on day 4 of 42 today and I can already feel that my breathing strength has increased.

Today is supposed to be a rest day but I am itching to train so I may do a HR restricted 15k - Retricted to 155HR.

I am looking forward to breaking all of my PB's this year - Starting with my Half Marathon PB probably sometime in March.

Cheers,


John

I have a powerbreathe and dont use it - I will watch your progress with interest and see if I should dig it out the kitchen drawer.

As is typical of me, I decided to change my program again. Instead of the one above which I wrote only yesterday I have dedcided I will get back onto the Pete Plan.
The reason for this is that the Pete Plan was the plan I followed when I had my quickest improvements - Hopefull, I will get back to PB form just as quick this time as I did last.

Today was 8 x 500 (3:30)

Session:

2kWU --- 2:08.6 --- 20SPM --- 8:34.5 --- 142maxHR

500 --- 1:45.2 --- 30SPM --- 165maxHR
500 --- 1:45.3 --- 29SPM --- 167maxHR
500 --- 1:45.1 --- 29SPM --- 170maxHR
500 --- 1:44.9 --- 29SPM --- 171maxHR
500 --- 1:44.7 --- 30SPM --- 172maxHR
500 --- 1:44.2 --- 30SPM --- 173maxHR
500 --- 1:43.6 --- 30SPM --- 174maxHR
500 --- 1:35.8 --- 34SPM --- 180maxHR

2KCD --- 2:13.8 --- 20SPM --- 8:55.3 --- 154maxHR

Average 500 pace for the 500's was 1:43.6

My maximum Heart Rate is 202 beats per minute so as you can see this session was nothing like maximum work, This is a good sign as when I come to do it again in 3 weeks time, I already have the confidence that I can blast it.

When I do this session at an average of at least 1:39.9 with all 8 of the 500's sub 1:39 pace it will mean I am on PB form.

The work begins.......

Love the the last split John

bloody unreal!

Very nice 500s (Who was the women who walked in when you began the last 500 eh? )

... The reason for this is that the Pete Plan was the plan I followed when I had my quickest improvements

John this comment of yours just confirmed something I had been mulling over today and that is to go back to what works and persevere. There is nothing 'magical' about the PP (as I am sure Pete would agree), it is all about building consistently on a varied but structured set of workouts - variety within structure all melded to offer a framework that allows you to build both your speed, strength & confidence.

Thanks guys.
George you are right.

Today is Powerbreathe day number 6 out of 42 and I have already increased the resistance from level 1 to level 2. Hopefully I can get to level 5 or 6 by day 42 - This would be a great achivement considering that six days ago I couldn't even breathe on level 2!

Todays training is the steady distance day as prescribed by The Pete Plan.
I am tempted to do a steady Half Marathon as I have a lot of time on my hands today.

Training will be at 3:00pm ish.........

Good stuff John.

I agree with George. Any program (IP, Wolverine, PP, STM) is a good plan if you enjoy it enough to use it consistently and progressively add intensity.

Did this instead:

2 x 6k

6k -- 20spm --- 1:59.7
90secs
6k -- 20spm --- 1:59.2

Max HR of 174.

Feels like progress.

Also 2 x Powerbreathe at level 2.
Day 6 of 42 completed.

Good solid 6ks there Looks like good progress