Author: Peter Stansbury

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New Gadget Alert – Polar H10 Heart Rate Monitor

Picture of heart rate monitor

I decided it was time to add a bit more science to the torture!! Result a Polar H10 heart rate monitor.

Kudos to Apple watch, when running them side by side I’ve not noticed more than 2bpm difference, mostly 0-1bpm. Though I’ve had some aberattions on the watch previously. Still not sure if > 180bpm on hills genuine at my age and sudden drop to 90 from 145 whilst walking back. Aside from that watch is spot on, but Polar software gives a lot more feedback during and after sessions.

It seems to fit very comfortably and the claim is the silicone dots help, since I haven’t worn a previous version I can’t comment but equally can’t complain. At first I had it a bit too tight, so it feels fine to start but tight once you are breathing hard. A looser fit means it goes unnoticed but still seems to measure accurately.

The only slight discomfort is having to wet the strap before putting on, but this is really trivial.

Connected easily to iPhone and Apple watch. Can link through to Strava, but the Polar software is good enough that I’ll probably just use that. It seems I have to keep the phone with me and can’t just use the watch and monitor. Strava does work with just the watch, allowing live feedback, but you have to reunite with the phone to upload it. This could just be my misunderstanding and if it’s a thing, I’m not sure if that’s a watch or a Polar limitation.

First impressions are very good, I’m sure I’ll have updates as I get into using it.

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Nasty New Hill

As lockdown training continues Marcus and I realise we need to catch up on the missed hill sprint session from the weekend. It’s already dark so the park venue is a non-starter, not enough light to safely run up our usual patch.

As it happens we live on top of a hill so we decide to have the training equivalent of a staycation and use part of our own hill. We find a stretch that’s reasonably lit. At first we balk because one street light is broken in the middle, but after jogging around a bit we decide this is our best bit and having acclimatised a bit more we realise it will be light enough to be safe. The photo is taken at the same time but the camera makes it look much lighter than it does to the naked eye.

Our bold plan (with hindsight) was to do the planned session of 2 sets of 4 sprints with walkback recovery between sprints and 7 minutes between sets. We pace out 100m up the hill, altimeter says a rise of 17m.

It’s interesting running on the pavement rather than wet grass and the first run feels easy. The second run starts well but about halfway up everything is burning far more than usual. We finish the third run and in a mutual collapse of exhaustion, we decide 2 sets of 3 will be more than enough.

On the last run, as with the second, I have to check my pace at about 2/3 of the distance when an approaching car’s headlights turn everything to black and I’ve no idea where my feet are landing. Re-accelerating adds a certain pain.

Hard, but a hill we’ll probably use again.

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More Lamp Post Turnabouts

Lamp Posts at night with runner

We decide to take the easy option and do turnabouts outside the house. Forgot that I had Night Mode active on the phone, but actually worked out quite nicely as a picture 🙂

We used our new-found routine where we run fast between 2 lamp posts, pause 30 seconds, turn around for a fast return. Repeat so you run 4 x 2 lamp posts followed by 1×3 lamp posts (all with 30 seconds). Take a 7 minute break for a good recovery then repeat, but in reverse – starting with the 3 lamp post run.

The tightness in my calf has returned, I thought I’d finally shaken this off and realise I’d not been doing my strengthening exercises. Must resume those and give it a bit more of a break.

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Lamp Post Turnabouts

Lamp Posts at night

Coach Deb has set us some good lockdown drills and we are enjoying our lamp post turnabouts. No need to measure anything and you’re guaranteed a decently lit track at any time. And even better the track is just outside the house!!

In fact we forgot the details the first time so made it up a little and enjoyed the variation. Not forgetting the usual warm up and form drills that must look slightly strange to the occasional dog walker and pram pusher.

For the turnabouts we run fast between 2 lamp posts, pause 30 seconds, turn around for a fast return. Repeat so you run 4 x 2 lamp posts followed by 1×3 lamp posts (all with 30 seconds). Take a 7 minute break for a good recovery then repeat, but in reverse – starting with the 3 lamp post run.

With home being across the road we forget to cool down and head straight indoors. But on remembering we head back out for a cool down.

Definitely one to repeat, we both liked this variation (having confirmed it was a definite variation on what had been set).

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Life in the Local Park

Sunday is usually park day at this time of year, though we’d normally travel to Gadebridge. Now we’re in lockdown it makes sense to try out our local Lowndes park. Well, I shouldn’t really say “try out” as it’s far from our first time – just been a while…..

We start with the usual longer run. I’m still in two minds after my calf has been playing up. It feels a bit tight during warm-up and form drills but nothing bad so decide I’ll give it a go. The first hill is horrible, has this deceptive dip that makes the top look visually closer and physically lulls you into a false sense of security as you ease into the dip and then the next part of the hill hits you!! I’m just about walking by the top, but I make it. There are some dog walkers standing and chatting at the top. I turn onto the flat hoping pick up the pace, my legs think otherwise. The dog walkers look at me like I’m mad, at this point I think they are right but don’t want to show it so push past. Actually “push” is the wrong word and “wade” is probably better as I might as well be waist deep in treacle.

Things improve after that and I get a good head of steam going down the hill towards the duck pond. Then I see a bit of a dip in the ground , actually more of a hole with what looks like a bit of concrete covered in grass and sadly right in my path so immediate evasive action is needed and my calf rebels on landing after the sudden change of direction. Not major but enough pain to let me know it’s time to decelerate gracefully (?) and give up the run.

Marcus completes the run at a good pace and I have to settle for giving him moral support as he does the hill sprints – 2 sets of 4×120 with 7 minutes in between. This is up the bit of hill with the deceptive dip. Very painful, half of me is glad to be watching whilst the other half is desperate to be running with him.

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Lockdown Conditioning Commences

Starting with good intentions Marcus and I set out our mats for a quick workout. Starting with a range of press up variations – 20 of each. These really kill me, I’m fine with the standard press ups, but the variants really kill me. I should probably put some of these up as resources here. I no there is a wealth of stuff online already, but we have adapted for ourselves.

Finish with a bunch of abs exercises, 50 of each. We’ve decided to focus on these two areas a bit until we get more comfortable with them and then start to mix it up.

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Bringing Down the Curtain

Leaving through the gate

Well for the next few weeks at least. This is the last session at the track before the lockdown kicks in. Hopefully just the 4 weeks but nobody really expects it to be that short.

I forget to take any pictures until we are leaving, then get distracted so it turns out like a very arty shot.

However, back to the plot. We start with some agility runs – mini hurdles in a square to leap in and out of.

Then it’s onto fartlek – 9x200m with 150m in between. Marcus and I set off but he soon loses me as he jogs his 150s. I manage walk 75 jog 75 for 3 of the runs then revert to walking. My calf feels a little tight but nothing that really impedes me. I decide to see what happens and keep going as nothing changes neither better nor worse.

I manage to keep a good pace both walking and running. I’ve recently returned to the ASICs fold – I used to love them for volleyball. I’m now using my Sortie Japan Seiha 2 racing shoes. I’m loving them. Really light and flat to help feel the running form. I found other trainers a bit to chunky, particularly around the heel, for speed work.

I end up lapping all bar three of the other runners and feel completely dead at the end so hopefully got that about right.

Finish off with various medicine ball drills, the usual sanitising rituals of hands, balls and mats sets us up for the warm down jog and stretch. Finally a brief from coach Deb about keeping fit over the lockdown period. Life made easy for Marcus and I to work in a pair.

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Hurdles, Sandpit, and Sleds

athletes on track at nigh

I start to remember what this winter work is all about……..

Start with hurdle jumps – 2-legged and zig-zags. Quite a few clattered over while we find our rythm.

Then off to the sand pit to play. Single leg hops, and bunny hops. 3 sets of each.

Then it’s onto the sleds. 4x40m at 25kg for me. I should possibly be working with a bit more weight at this stage but in a group we can’t easily change and I am a bigger unit than anybody else. It’s then just adapting to the weight. It’s actually quite good over that distance to mix the acceleration mechanics with a bit more speed at the end.

Then we wrap up with some continuous relays around the, somewhat muddy, inner field. 4x60m probably. I do my usual thing of fretting endlessly about optimising baton change though that’s really not part of the drill.

A good session, not as gut-wrenchingly exhausting as Tuesday but it will take a bigger toll on the muscles in the coming days!

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Hurdles, Sandpit, and Sleds

I start to remember what this winter work is all about……..

Start with hurdle jumps – 2-legged and zig-zags. Quite a few clattered over while we find our rythm.

Then off to the sand pit to play. Single leg hops, and bunny hops. 3 sets of each.

Then it’s onto the sleds. 4x40m at 25kg for me. I should possibly be working with a bit more weight at this stage but in a group we can’t easily change and I am a bigger unit than anybody else. It’s then just adapting to the weight. It’s actually quite good over that distance to mix the acceleration mechanics with a bit more speed at the end.

Then we wrap up with some continuous relays around the, somewhat muddy, inner field. 4x60m probably. I do my usual thing of fretting endlessly about optimising baton change though that’s really not part of the drill.

A good session, not as gut-wrenchingly exhausting as Tuesday but it will take a bigger toll on the muscles in the coming days!

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Fartlek is Back

Back to the track, in theory it’s being renovated, in reality it’s all a bit of a mix up. Some patching has been carried out and it’s been cleaned. The new bits feel (and look) a bit odd but it’s hard to gauge. The long/triple jump runways have been replaced and feel slippery in trainers but the jumpers are happy, it feels fast and springy in spikes apparently.

However we were just working on the main track:

A bit of agility work to start – 3 sets of 20m run to mini-hurdles followed by 20 jumps and a backwards run to partner.

Then onto the serious stuff – 5 sets of run 150 – walk 100 – run 200 – walk 100. We seem to be striking lucky with the rain and once again it’s quite dry. I start running with James but he started with a niggle and decided, sensibly, to stop. So I pair up with Katy and we work well together pushing ourselves along.

I get to the end – well heading home and realise I’ve falied to take any pictures – ho-hum. Must get better at that. I’ll just use another for now.

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