10k & 21k Training

[TheEd]

Hi D .. please let me know how the legs recover

after the coming 5km we should look to put in a 90 minute long run somewhere, just a top up to hopefully assist with recovery between races .. but will discuss this after the weekend

TheEd
ps.. other than a gunga din playing in my head and chest all is well .. travel can be tricky

[DaveM40]

Hi TheEd - hope you are well today

I did another 5k race this morning - 9am - still half asleep

I ran 18:08 which was 2 secs quicker than last week. 1st lap 9.05 2nd 9:03 - it is a gently undulating course with lots of sharp turns.

However it was a much nicer run. I was 3rd place (1st veteran) and I ran it all alone - winner 15:55.

The big difference was it felt a lot easier and my legs were GOOD. I felt good until the last 5 mins when my legs got a bit heavy and could not push the pace. I guess missing all the 3k paced work after the injury has blunted my speed a bit! This will come back I am certain, once I get back on the track during the next training cycles.

I feel good about the 10k in 2 weeks (Sunday 28th) and I think I can do a decent time as the course is fast and flat.

Next week? maybe a week 2 of the regular cycles?

Mon - 60 easy

Tues - 6 x 1000 @5k pace

Wed - 45 easy

Thu - 90 easy

Fri - rest

Sat - 5k paced run

Sun 60 easy

What do you think?

All the best

Dave

[TheEd]

nice going .. for next week we need to put a good 2k session in around Thursday .. after that session we can look at the next days on the way to the 10km

look to do a 75 to 90 minute run either Monday or Tuesday (if possible)

you can take a day recovery after this or a light 20 minute

what have you got coming up after the 10k race?

Cheers

TheEd
ps.. we should balance and juggle things well here .. please ask questions, if need be

[DaveM40]

Hi TheEd - thanks for the reply.

I like your ideas. Next week now to look look this;

Mon - 60 easy

Tue- 90 easy

Wed - rest or 20 easy

Thu - 5 x 2000

I will feedback and we can plan more after the 5 x 2000?

I have a XC team race on 4th December then a 3 XC races in January + 2 in Feb. I want to run them as it is a great and fun part of being in our club. We are trying for promotion to the top division too ....

However I see these races as preparation for a spring of 10k racing! We have a series of races in May to June to target for a competion phase! I think I need to get my 10k time down before trying the 21k again next autumn.

I am feeling good right now and not jaded. I think the missed 5 weeks and long / easy return to action this summer really rested me and will allow me to resume normal training cycles after the 10k race? Or may be an easy week then 3 weeks build up would be better?

Your wise advice on this would be greatly appreciated!

Thanks

Dave

[DaveM40]

Hi TheEd - I hope you are having a good week

I did a 90 min run on Tuesday as planned - 20.2k - all good.

Rested yesterday

5 x 2000 today - forgot HRM, but got HR after rest by taking pulse!

time / after rest HR

1/ 7.10 / 115

2/ 7.11 / 119

3/ 7.11 / 123

4/ 7.10 / 125

5/ 7.05 / 129

Legs felt good today - got onto a nice groove on reps 3 and 4. I pushed the pace at the end of rep 5 and found a bit left in the tank ... enjoyable workout :great:

What do you recommend for the days leading up to the 10k in 10 days (on Sunday 28th)? I was thinking of for thenext few days;

Friday - easy 30

Saturday - 5k paced run

Sunday - easy 60

[TheEd]

nice encouraging session and something you needed to show you what is still in reserve

no need for a 5km paced this weekend, unless you have a race somewhere

consider doing from Day 3 to Day 8 of the program with today having been Day 3 however no need to be too 'wrapped up' in doing every session .. the only one really worth its salt currently would be 6 x 1000m where we do believe 3.20 per k could be calling .. all in good time though

please ask further questions etc

enjoy

TheEd

[DaveM40]

Thanks TheEd,

Next few days then;

Today - 40 easy (feel nice after yesterday)

Sat - 75 easy

Sun - 60 easy

Mon- 60 easy

Tue - 6 x 1000

Wed - rest

Thu - 45 to 60 easy

Fri - standard fartlek

Sat - rest

Sun - race 10k

look ok???

Thanks very much for your support and advice,

Dave

[TheEd]

why no Rest today? I take it you have run already

I see that I got my days jumbled up in the head and thought it was a further week before the race

consider having an easy run tomorrow of 5km at 3.50 per k then Sunday 75 minutes and a Rest on Monday .. Tuesday we will discuss after feedback of the weekend

my apologies for getting the day countdown incorrect however we should be fine in rearranging things

Have a good weekend

Cheers

TheEd

[DaveM40]

Thanks for the reply;

no problem about the mix up.

I only ran 30 mins jog today +did my strength session. I took a rest day wednesday as advised.

I will do the 5k paced tomorrow + 75 Sunday and feedback during monday rest day.

Have great weekend urf:

Thanks ... Dave

[DaveM40]

Hi TheEd - hope you are well.

l feel a bit better after the bad experience at the weekend. Running is helping deal with how I feel.

I did the 5k paced in 18;45 on Saturday

I did 70 easy (HR 125) Sunday and a steadier 60 yesterday (HR 132)

Today was 10 x 400 at the track in cold breezy conditions;

time - ave HR / max / after rest

1/ 79.5 - 151 / 162 / 117

2/ 77.6 - 149 / 166 / 125

3/ 79.4 - 152 / 167 / 125

4/ 79.1 - 153 / 169 / 125

5/ 78.4 - 155 / 168 / 131

6/ 77.7 - 156 / 169 / 134

7/ 79.0 - 159 / 170 / 133

8/ 78.7 - 160 / 170 / 134

9/ 78.3 - 159 / 170 / 135

10/ 77.9 - 158 / 171 / 133

ave 78.6 per rep

I thought this would be a struggle as it the 1st speed session since May. But I loved it and it does not compare badly to the sesson in May, when I averaged 76.5. I tried to hold back a little and run smooth. I could have done more or gone a bit faster if needed.

Easy stuff now -

Wed 20 jog + strength

Thu 40 easy

Fri - standard fartlek

Sat - rest

Sun - race 10k

All the best -- Dave