Dave Bradshaw Running

Half Marathon week - so looking forward to seeing where the fitness is! Monday - 10 miles ez (16k) very enjoyable run and in my strava notes I have one word "Apricity" the warmth of the sun on your face on a cold day. Tuesday - 10 miles (16k) with 1x2 mile (3.2k) and 2x1 mile (1.6k) at 160 heart rate. I didn't want to go too crazy with a session, giving the upcoming race, so shortened the Tempo efforts. We have a bug in the house and I felt slightly off but could have been in my head. Felt a little harder than it should but paces still good. Wednesday - Rest day and it felt strange not to run, fighting the temptation all day. Thursday - 6 miles (10k). Wore my race day shoes, Adidas adizero pro 2. Wanted to put some snap in the legs, Fartlek to start, then a little bit of tempo before finishing with 2x25 second strides.  Friday - 5 miles (8k) at recovery effort, up early for this, travel day. Heart rate was quite low. Saturday - 5 miles (8k) with 4x20 second strides at the

Thankfully I appear to be feeling much better this week and happy to get another 50 mile plus week (85K) in the bag. Monday - 8 miles easy (13k) autumn again playing the most confusing game of hide and seek, a warm one 19 C. Tuesday - 9.5 miles easy (15k) with 4x20 second strides at the end, just stretching the legs out and using it as a primer for tomorrow's session. Legs beginning to feel alive again, maybe 7/10. Wednesday - 10 miles (16k) with 6 miles (10k) of those at 155 to 160 heart rate (HR). No fade in power or effort pace. The faster miles were on a favourable course, practicing turnover and stride length. The picture below gives you an idea of parallel lines when you compare effort pace and power with heart rate, although it did take me some time to get heart rate up and into correct range. Needed this one to boost the confidence. Thursday - 5.5 miles easy (8.5k). The run included 4(600 meters) + 1x400 meters at my running partner's 5k pace, off a 60 second standing r

This week didn't go particularly well, my first speed bump in the road. Some of it was from being a little tired but most of it due to humidity, I struggle a lot in these conditions. As delightful a prolonged summer is, I'm craving cooler temperatures.  This will be a shorter recap than previous weeks as I don't wish to linger for too long in the negativity. Monday 8 miles (13k) easy, a lovely day for a recovery run. Tuesday 9 miles (15k) easy, into Herbert Park and back along the canal. Wednesday 8 miles (13k) with 6 miles (10k) at 160 heart rate. An extra mile added to the tempo portion. This should have felt like progress but the fade was obvious, power dropping for the same effort. Just happy to get this one done. Thursday 5.5 miles (9k) with the RCSI gang. Loved this run, felt bouncy and smooth. Definitely the outlier of the week. Friday 5 miles (8k) easy, quite the contrast to the day before, every step was a chore. However, I did finally start some strength and condi

Plan for this week is to increase my mileage from 50 miles (80k) to 54 miles (86k). I'll do this by reducing the weekly intensity, dropping Friday's session in favour of 100 meter strides sprinkled throughout. Monday 9 miles (14.5K) easy, glorious weather to start the week. Tuesday 9 miles (14.5k) easy, listening to the Inside Running Podcast, highly recommend. Three Australian marathon runners of sub 2:20 standard, they discuss their training, running news, answer some listeners questions and plenty more. Wednesday 7 miles (11k), back to Marlay Park for my 5 miles (8k) at 160 heart rate. No such issues getting my heart rate into the correct zone. Only my third week doing this session and it felt very controlled and comfortable, covering the route in 36:17. I've mentioned previously that the goal of this workout is parallel lines between heart rate and power/pace. I use power rather than pace due to the undulating nature of the course. Looking at the picture below and you c