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Nov 2019
12:20pm, 18 Nov 2019
15,595 posts
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Bazoaxe
G - No ice at Cramond on Saturday, but there were was any ict path , quite a big one about 1.2k and 3.8k the week before.
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Nov 2019
12:41pm, 18 Nov 2019
9,494 posts
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larkim
Is that 3 outings at the same XC venue SPR? Impressive progression if you're confident that all 5 minutes are genuine improvements on the same level of effort / commitment!
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Nov 2019
12:46pm, 18 Nov 2019
33,263 posts
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HappyG(rrr)
A week apart wouldn't normally be explained by fitness. Better rest or health or fuelling etc. are only things that can improve that rapidly. 2-3 weeks minimum and usually more like 4 to see a performance improvement of the back of an increase in training effort or intensity?
What do you think the improvement was SKR? Nice progress to have in any case by the way! Congrats!  G
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Nov 2019
1:04pm, 18 Nov 2019
29,670 posts
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SPR
Happy - It's improvement to about the same level as I was in track season after a 2 week break and then eight weeks building training back up to what I'd call a standard winter week mileage wise. I've felt the improvement in my legs all last week TBH so the run today is just confirmation. Next week might be slightly down on today and improvements to a new level might be harder but the general trend hopefully continues. Also when you say three weeks minimum, you have to remember I was already training, I just felt it was now time to add the progressive back in. I'm also not necessarily saying it's all due to the progressive but I find it works well for me.
Larkim - The XC isn't on there. The progressives are all on road on the same course. The one week without a progressive is when I had an XC race on the Saturday before the Monday.
I generally do my progressive runs on Monday after a Sunday rest day, so they are my freshest run of the week.
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Nov 2019
1:08pm, 18 Nov 2019
29,671 posts
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SPR
Clarification: 2 week break, 8 week buildup, then following week back at 40 miles, week after that is the first progressive run of the new season. So this is the start of week 5 after I got my mileage back up to base week miles.
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Nov 2019
1:12pm, 18 Nov 2019
33,265 posts
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HappyG(rrr)
SPR, not SKR. Sorry, mixing up my SxRs! That explains it then. It's the culmination of a block of training after a previous break. So the 3 weeks of improving at the end are really just the zenith. Makes sense! Good that you're back. G
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Nov 2019
1:16pm, 18 Nov 2019
9,496 posts
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larkim
Ah, sorry - my misinterpretation - I assumed all were races over a consistent course rather than training efforts. That's just the sort of thing I look at, sometimes with a note of caution (the difference between a 157bpm and 161bpm average can be quite significant, plus if the 157bpm effort is done on a day when other factors such as digestion/stress push that up a few bpm, and the other has the reverse factors etc it can make quite a difference overall). But the important thing is if you feel that improvements have come, which you clearly do!
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Nov 2019
1:24pm, 18 Nov 2019
29,672 posts
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SPR
Happy - Agree, just didn't expect the quick progression back at the end.
Larkim - Yeah, that's why I'd look at beats per mile as well which is also down. But yes, next week's run could easily not be at quite the same level for the reasons you state, but as long as the general trend continues it's good.
I'm just happy to be at that level so early in the winter as it means, injury permitting, there's a lot of time to get to a new level before the spring/ summer season.
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Nov 2019
1:25pm, 18 Nov 2019
231 posts
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riggsy99
Nice work SPR it’s good that you can feel the improvement before the data tells you what you know
paul the builder it was 8 and 3/4 laps the course had ultra, marathon and half marathon runners on it at the same time but wasn’t crowded. Ran with another runner till around 19 miles or so then solo ran the rest but did lap a few runners on the last couple of laps. Around 50 odd finisher s
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Nov 2019
1:39pm, 18 Nov 2019
232 posts
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riggsy99
Also thanks for the good advice on here will take it all in
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