10K Training Program Question

[TheEd]

don't you just love this early summer morning frost

as for the 5km tomorrow .. throw in the a few accelerations but note that you shouldn't run faster than 4 minutes per km effort for longer than 2 minutes at a stretch and make sure to recover sufficiently in-between

no more than 5 efforts and you should finish feeling sprightly

Cheers and enjoy

TheEd

[Hyperspace]

TheEd,

5km session: Were feeling a bit thin on energy to be honest, but decided to get out as thought it might help invigorate. Probably not quite the right call as felt drained afterwards.

Report:

1) 10 mins warmup at easy, stretch and set off.
2) Set watch to 2min intervals with 2 min rest/jog. Jogged on b/w each int quite easily and recovered well.
3) Struggled to maintain 4:00 pace throughout due to terrain and hills, although it wasn't far off and considering energy levels so were pleased.
4) Hrate monitor is playing up again which threw me a bit, it feeds back spurious av speed reading - think it needs calibrating again...a real nuisance.
5) Av HR took a while to get up to tempo range, wasnt until last interval, were surprised that I could even manage this due to being tired.

I really enjoyed this session per se and would like to repeat sometime next week - feel it could really benefit my training - definatley looking forward to doinf it again :-)

Had a bit of a late night last night due to some unexpected plans. Quite tired today, going to take it very easy as its been bit of a funny week all round.

If wake tomorrow feeling refreshed were thinking about a long easy run tomorrow? It seems like an age since I last did a long one, well overdue. Or would you suggest another days rest?

Cheers,

D

[Hyperspace]

Hey TheEd,

Briefy update - decided to scratch the long run today as got up feeling un-sprightly...made the concious decision not to ignore my energy levels and did some easy paced DIY instead. A relatively easy going Sunday - hooray! Feel proud that I made this decision - onwards and upwards.

Thinking about going for a swim in local swimming pool for 30 mins before work for a change. Might contemplate a medium easy run in evening, will see how feel and update.

Hope you had a good weekend,

Cheers,

D

[TheEd]

Hi D .. apologies for not replying in time .. you know I would recommend recovering before doing anything that may compound your fatigue

Cheers

TheEd
ps.. hope you able to do light running soon

[Hyperspace]

Hey TheEd,

Took the plunge this morning and did a solid swim session:

250m warm-up, 2 mins rest

8 x 25m sprint with 20 secs rest

2 mins rest

5 x 100m on 2 mins

2 mins rest

6 x 50m with 20 secs rest

200m freestyle warm

Felt great afterwards, very very relaxed all day - should have thought of doing this a long time ago. Have been thinking of entering an Olympic Triathlon in late July - just to need to make final decision to enter and start getting some long bike rides in.

Might try a run at lunch tomorrow - were thinking of 5.5 mile Woods run at easy pace and see how goes. Early tonight to justify getting out tomorrow lunch,

Cheers,

D

[TheEd]

good session that .. what you swimming your 100's in?

I attended a triathlon launch meeting in 1983 and showed interest back then, yet I have still not participated in one

so nice to see your interest

TheEd

[Hyperspace]

TheEd,

They were coming in about 1:15-20 - used to pound dozen's and dozens of these 100's every weekfor some years many years ago when I was in my teens - swimming was my bread and butter. Think my PB in competition was about 00:55-56 secs. Wish I could do that now!

Thought it might help the surfing/paddling and offer up a break from pounding the pavement instead.

Also a good friend of mine has been nagging me to start doing Tri's with him - thought it might a good way to x-train and further enhance the running - my main aim is to still break the 40 min 10k barrier and carry on...or maybe just give up and start basket-weaving instead :whistle:

1983...wow how long ago does that feel?!

Cheers,

D

[Hyperspace]

Hey TheEd,

Bit late updating y/day run - planned an easy 5.5 miler to try and release some recovery energy. Went out with work colleagues who dont understand easy pace - ever! Ended running a very nice downhill Wood Loop (6miles) with a serious uphill section at mile 5 - hill was not expected however I got up it with surprising strength and gusto. After this I reduced my speed and HRate down to easy pace to finish letting the others go on.

All in all it was a tough run, feeling sore this morning. However it was just what I needed, reckon I was in a rut - its certainly snap me out of it.

Time: 49:48
HRate Av: 140
Dist: 6 miles

This route is perfect training for my next 10k trail race.

Rested today, apart from some nice stretch first thing.

Will see how feel tomorrow - if still sore might wait another day, although might cycle to work as a x-train.

If recovered enough to run, what say you? 4 miler strictly easy?

Cheers,

D

[Hyperspace]

Hey TheEd,

Cycled to work today to get legs going. Felt good. Breezed up big hill to work.

Decided to get out for run at lunch - were a bit apprehensive as what to do, but decided to try that 5Km session I did last week. Short and sprightly I thought! :jester:

Went quite well - 1.5Km warm up then started the 2mins on, 2 mins walk/run.

Felt strong throughout with Hrate reaching Tempo range during the 3rd interval which is an improvement on last week. Not sure of pace until the last rep which was around the 4:00/km range even though it was undulating.

Overall pleased with session. Calves were very slightly tight. Good stretch after. No more running till Sunday now - planning a 7 miler, nice and easy pace, looking forward to some quality sessions next week - especially the 6 mile trail route did earlier this week - might do this on Tuesday lunch at medium pace.

Going for a MTB session in forest tomorrow as need to try and get some bike miles in for the Triathlon - planning a good days rest on Sat!

Catchup soon,

D

[TheEd]

nice to read all this D .. in Copenhagen this weekend so not as much access to net

TheEd