10k & 21k Training

[DaveM40]

Ok thanks. So next week is like this?

mon - easy 60

tue - easy 45 + 15 a bit harder

wed -easy 60

thu- fartlek 5 x 8 min

fri - rest

sat - 4k TT

sun - 75 easy

All ok?

[TheEd]

perfect .. with Sunday being 90 minutes ...

Cheers

TheEd

[DaveM40]

Hi TheEd - just a quick update ...

I did the 5 x 8 min fartlek this morning. A windy day, so I was glad of the HR monitor to keep the workout sensible

1/ 157 / 160 / 128

2/ 157 / 159 / 127

3/ 157 / 160 / 128

4/ 157 / 158 / 127

5/ 156 / 159 / 130

I was quite pleased all in all. Felt in control and not pushing throughout.

You can tell I was using the HRM a lot, by the almost identical HR averages

Rest + sports massage tomorrow - then 4k TT on Saturday morning. I hope for a less windy day .....

All the best ... Dave

[TheEd]

a nice feel to things here .. to the 4k time-trial

here's to a good day and a good result to get us back to time orientated thinking

TheEd
ps.. a good result as in feeling a mental edge and zip returning

[DaveM40]

Hi TheEd - hope you are having a good start to the weekend.

I did the 4k TT today.

I ran it on the exact same course as last October. It is a 800m road loop in a local park. There is a slight incline,but nothing much. The weather was ok - with a medium wind. The park is quite sheltered by big trees, which helped keep down the wind effect.

I did it in 14:01. I was pleased with that and it compared favourably with previous efforts of 15:02 in July 2010 and 14:20 in October 2010.

I ran it hard but controlled and felt in a good groove. I ran the last 300m harder. I did not take any splits as I wanted to concentrate on running relaxed and not stress about times / paces. The ave Hr was 167 with a max at the end of 172 (my max HR is 177). I felt I ran this at a sort of 5k road race intensity ....

My legs were good today and I recovered very quickly after the TT. Shame it was not a 5K road race as I would have bettered my PB on todays form!

Is it time to start on the training cycles now? I feel ready.

Best wishes

Dave

[TheEd]

thank you .. this is what I was hoping for but did not want to say, as it could have gone pear shaped

yes, we now go towards the onwards and forwards

next is sub 13:30 and you on your way to this year's development

OK .. enjoy the long run tomorrow and a return to 2000's come Thursday

what do you have planned for the week's training?

TheEd
ps.. I am enjoying the smile on your face and I am sure you feel you could have had a good 10k on the 10th if need be

[DaveM40]

Thanks for the reply. This week will be as follows;

mon - easy 45 + strength

tue - easy 75

wed - easy 45

thu - 5 x 2000

fri - rest

sat - easy 90

sun - easy 45 + strength

I would like to try doing a couple of shorter runs on easy days. I have little time left to strength train if I do 60 minutes run each time. Is this ok? :mmm:

[TheEd]

that should be fine Dave however the 1hr assists aerobically towards recovery from hard sessions and races .. so you will need to watch yourself that you don't try to race at the top for too long a period

this is something we can monitor more closely (that is relating to too many races)

all looks good though

TheEd
ps.. and what pace for 2k - yes, I do have the pace already but what do you call?

[DaveM40]

Hi TheEd - regarding the 5 x 2000 pacing.

I am looking at trying to run each around 7:20.

Maybe starting 6 x 1000 @ 3:30 to 3:25 the week after?

I agree about peak racing. On my planner I have a key 4 week period of 3 races in June 124th to July 2. This is vital to my effort to get on the podium for the overall series prizes. After July 2nd race there is a change of emphasis to 21k with the race on September 4th. So I will race intensely for a short race period time.

What do you think?

Dave

[TheEd]

you starting at 7.10 to 7.20 Dave

you are ready for this now

aim at 7.10 - 3.35 per k

and yes, the 1000's will be 10's per k quicker which is 3.25 to 3.30

Any thoughts?

Cheers

TheEd