I found the answer to this on my doorstep almost with Tony Finnegan a fellow runner/triathlete who runs bootcamp classes literally behind my house. Tony was advertising 6 weeks of 1 to 1 high intensity training 3 times a week in the run up to Christmas. After initial enquiries and coming up with times that suited we were good to start last Monday. This also came with a new nutrition plan to help clean up my diet long term. More to come on that.
Monday 11th November - High Intensity Training
I wasn't sure what awaited me but after a bit of initial paperwork we were down to business with a warm up. The main part of the work out was 3 different exercises x 7 reps with 5 sets of the exercises to be done. This included press ups and burpees. Found the burpees tough but was heartened to be able to complete all sets which I was told most people struggle with on the first day. A nice finisher then to really mess you up and it was all over in 30 minutes or so.
This was a new experience for me and the body and felt like I was waking up a lot of muscles.
Tuesday 12th November - Speed session
Usual Tuesday night club session. This week was intervals from 20 seconds up to 2 minutes increasing 20 second's at a time and back down to 20 seconds. This was to be done at 5K pace with a minute recovery between each at 1/2 marathon pace. Arms were hanging a bit from the day before but got through the session fine although the recoveries slowed a bit as we went on.
5.24 miles total for the session.
Wednesday 13th November - High Intensity Training
DOMS central hit me on Wednesday morning where I was nearly unable to use my arms. Even using the keyboard in work was troublesome. Was dreading the session that evening, though it was more thoughts of not being able to do it than anything else.
Pain eased a bit once we got going and again was able to get through it ok with the bench press being a bit of a struggle.
Thursday 14th November - Club Run
My body feels like it is starting to shut down. Pain is now coming from the core area and it gets worse as the day goes on. The longer I spend sitting down the longer it takes me to get moving when I get out of my chair in work.
Headed down to Gormanston as usual for a few easy miles and I'm glad we were only doing an easy run. Coupled with the new form of training and change to nutrition I wasn't able for any sort of pace. I did get roped into doing a couple of 800's at the end which I did but it was only a couple.
4.09 miles total.
Friday 15th November - High Intensity Training
I think the pain has become normal by now and the general lethargic feeling is still around. No rest for the wicked though and another session ticked off.
Saturday 16th November - Tempo Run
The previous week was 5 miles @ 7:27 pace. This week was a much different story. Lost tough with Rosemary & Susan after around 2 miles maybe slightly earlier and slumped to the finish. I think the last mile might have been an embarrassing 8:50 odd and felt like the end of a Marathon.
I just didn't have anything else to give, no power in the legs as such. To be expected for what I had put myself through during the week. I think it will only be a short term thing anyway until my body adapts to all the changes.
I actually saw the below on Twitter last night which was re-assuring and seems to explain it well.
Body weight loss of 2.5% (reflective of fluid loss) combined with high intensity exercise can decrease performance by greater than 45%!
7 miles completed for the session
Sunday 17th November - Long Run
I was a bit dubious after the Saturday episode as to whether I should join the club run or do this on my own where I might have more control over the pace. There seemed to be a good group getting together so I decided to join them. The only problem was it was going to be a hilly run :-( We headed out of Stamullen towards Greenanstown which involved climbing most of the way and then swung towards Fourknocks where we were met with an even steeper hill. At this point I had to resort to walking up most of the hill, but there was simply nothing left in the legs.
When we reached the top we re-grouped and headed back towards Stamullen. The legs were hurting but I was able to manage the downhill/flat portions ok. Even the slightest hill was causing a lot of problems. It was actually funny as I had no problems as such breathing or wasn't out of breath.
Finished up at the end back in Stamullen with around 9.5 miles completed.
Summary: Never before has a 25 mile week taken so much out of me. I know it will take a few weeks though for my body to adapt to the new form of exercise and hopefully then will see some benefits. The 18 holes of golf on Saturday afternoon may have better been spent resting but I did manage to win my class prize ;-) Will try to incorporate a few short recovery runs this week before the HIT just to start getting the miles up again. Hopefully some of the key sessions will be a bit more manageable as well.
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