10k & 21k Training

[TheEd]

nice to see you cope with the session and hopefully without any negative side effects (tightness of calves etc)

when you come down to 75's then 72's are just around the corner and once that is touched on your running will be very different

still one step at a time but truly great to see the progression

enjoy

TheEd

[DaveM40]

Hi TheEd - thanks for the reply.

I am recovering fine from the track session of 10 x 400. I did a very easy run yesterday - I cut it to 40 mins to enable full recovery for racing on Saturday. This was a good move as I felt good on my fartlek session today. I have rest day with massage from team physio tomorrow - so I should be in good shape for the championships urf:

Dave

[TheEd]

majestic

travel well Saturday

TheEd

[DaveM40]

Hi TheEd - hope you are having a nice weekend. Are you still in Finland?

I did the county championship XC race yesterday. It was a TOUGH BEAST of a course! - no flat ground at all. 4 laps of grassy parkland - a good surface but it meant 4 long hard climbs (plus other little inclines) and some fast downhills.

The race was a good standard with a GB international racer winning. And many up and coming runners dashing along.

I was 13th in the Masters age group - which was 6 places better than last year and 45th overall. I was pleased to beat some guys who I never beat before and who have superior 10k times and are much younger than me ....

bit stiff today -but did a nice easy 50 min and felt ok.

Next week;

Mon - easy 60

Tue - 3 x 1600

Wed - easy 60

Thu - fartlek

Fri - rest

Sat - League XC race

Sun - easy 50 to 60

This ok?

All the best ... Dave

[DaveM40]

Hi TheEd - how are you?

I did the 3 x 1600 5k pace today;

1/ 5.20 - 158 / 166 / 118

2/ 5:20 - 162 / 168 / 135

3/ 5:25 - 163 / 169 / 134

Extra HR info;

In zone 90 - 95% MHR 10:15 min (time above 95% 3:19)

I found this quite hard. Legs were quite good, but I was feeling a bit weary by rep 3 and backed off just a little. top:

I feel good afterwards and should be good for the race Saturday.

Thanks for all your help and great advice

Dave

[DaveM40]

Hi TheEd - hope you are ok and had a decent trip home.

I did the XC league race today. I was 46th of 210 - 1 place higher than last time! It was an interesting course, with lots of steady climbs. It was also very windy. I was pleased with my strength and I am consistantly beating guys who have superior 10k PB's.

Next week;

Mon - easy 60

Tue - Long 75

Wed - easy 60

Thu - 5 x 2000

Fri - rest

Sat - long 90

Sun easy 60

Week after this will be a week 3 including Midland championships 12k XC.

Does this seem ok?

Thanks for your help!

[TheEd]

this seems good and encouraging to hear about your strength

one area which must be focused on is your recovery after the XC races as you need to make sure everything is in balance (and I am sure you do this with the physio)

all is fine currently, right, no lingering aches or pains?

the mileage of this week with 2000's thrown in certainly warrants a crack at the half again or a solid race over 10 miles

take care and keep up the wonderful work

TheEd

[DaveM40]

Thanks for reply.

I am ok right now. The races are hard on the body, but as we are not chasing times I do not find them exhausting for the mind. I recovered well from last week - that WAS a hard race! Today was a bit easier as the hills were less steep or long. I am seeing physio this week for massage as usual and I get feedback from him about the state of my body! He was very positive last time.

I have 3 more XC races;

1/ Midland Championship 12k (29-01-11)

2/ League 10k (13-02-11)

3/ Club championship

After that I will be 100% focusssed on the road. I really want to improve my 10k time, but I do intend another 21k race in 2011. My county has a road championship series over the summer;

Warwickshire Road Race League
Championship and other Road Events 2011

[C] - Championship. [L] - Road Race League

Team competition: best 6 results. Individual competition: best 6 results

Sun. 10 April [L] Regency 10km
Sun. 15 May [L] Northbrook 10km
Sun. 12 June [C+L] Two Castles 10km
Wed. 29 June [L] Coventry Sphinx Summer 5m
T.B.C. [L] Stratford AC Summer 6m
Thu. 14 July [C+L] BRAT Rowheath 5km
Wed. 24 August [C+L] Coventry Godiva 5m
Sun. 02 October [C+L] Kenilworth Half Marathon
T.B.C. [C+L] Rugby AC 10m

As you see - 6 results needed from 9 races. There are many other events too, but this does give a nice focus for the season.

What do you think?

[TheEd]

well if you are able to go through the kind of training that you have lined up for this week then you are well placed to improve and develop throughout the season

it is most encouraging to see what is 'on tap' for this week

so in another 8 days an assessment of the state of the body shall be interesting

you are progressing well

TheEd
ps.. with such progressive development you will be somewhat shocked at how much improvement can still come

[DaveM40]

Hi TheEd - hope your week is going well.

I did the 5 x 2000 workout today;

time / ave / max / after rest

1/ 7.05 / 151 / 159 / 105

2/ 7.05 / 155 / 162 / 109

3/ 7.05 / 157 / 163 / 118

4/ 7.05 / 160 / 167 / 124

5/ 7.05 / 163 / 167 / 116

I worked quite hard, but felt smooth most of the time. I am happy with this session as I was a little faster at lower HR's.

I got a rest day with massage from club physio tomorrow.

Best wishes

Dave