10km training goal times

[DRUS]

10x400m today. It felt harder than I expected today, perhaps my bucks w'end was catching up with me. It looks like the recovery HRs weren't as low as previously either. Still need to work on the consistency. C'est la vie

Time | AHR | MHR | LowHR
01:28 | 161 | 178 | 118
01:20 | 164 | 182 | 137
01:20 | 173 | 186 | 144
01:20 | 177 | 188 | 155
01:20 | 179 | 188 | 152
01:26 | 180 | 190 | 155
01:24 | 178 | 187 | 154
01:19 | 180 | 189 | 162
01:24 | 183 | 189 | 155
01:14 | 180 | 190 | 153

[TheEd]

when you have a session which you consider as 'bad', always check your am pulse range to see whether there is an onset of something

Cheers

TheEd
ps.. obviously you need to have been checking your am pulse previously

[DRUS]

5km done Saturday in 18:46. Felt pretty good, shame about the slow 4th km, the chilly headwind might have been to blame. Plenty of room for improvement...

Time | AHR | MHR
03:33 | 182 | xxx
03:47 | 182 | xxx
03:52 | 185 | 189
04:02 | 185 | 187
03:32 | 188 | 195

[TheEd]

are you happy with the run?

how are the indications of a cold going?

hopefully if anything still lurking you can drop it before returning to the cycle?

so how are you doing on the cycles?

Cheers

TheEd

[DRUS]

Lets say I'm happy enough. I was hoping to go a bit quicker but I guess that's often the case! It was still a PB by 5 secs.

I'm still feeling like I'm on the brink of getting a cold, so I'll do these few recovery runs before seeing if I'm up to the 2km session on Thursday. If not, I'll leave it for a week and just do continue with some easy sessions.

This w'end marked the end of my third cycle. I'm really enjoying the format of the training and the progress I've been seeing. Is there a number of cycles you recommend before having an off-period? I don't have any specific races on the horizon at the moment so was keen to continue training and working on getting my 5km time quicker before finding a suitable 10km race.

[TheEd]

4 to 6 cycles should signal a short off-period followed by the build-up

if you do this in a planned manner the athlete comes back stronger

a planned break is often the best format

let me know how you would like to plan it and take a look at this thread to see how he took a very short break and is now back on course

see how he progressed

http://www.time-to-run.com/forums/showthread.php?t=2974

and then jump to the last few posts to see how he is progressing

the planned break often takes the athlete to the next level

unfortunately, there is often a thing called life that gets in the way of running

Cheers

TheEd

[DRUS]

Thanks for the advice about planning a break. Hard to imagine coming back from an off-period almost as quick as while doing the quality sessions, but he's certainly shown the strategy works. I feel like I have at least another one or two cycles in me before easing off.

Yesterday's 2km session below. I was a bit ambitious with the pace I started at; it certainly meant I was working hard for the final couple of reps. I had to run through a stitch as well during the 9th km which I hope will give me confidence if one ever pops up during a race.

Time | AHR | MHR | LowHR
07:28 | 177 | 184 | 128
07:31 | 184 | 189 | 141
07:42 | 185 | 190 | 139
07:43 | 185 | 191 | 149
07:52 | 185 | 194 | 160

[TheEd]

the heart rate feedback is very handy

a stitch is a terrible thing and often no one stitch is the same as the last one

rather try avoid getting them than having them

let me know how the area of the stitch feels after, as there can be lingering pain

enjoy the weekend

TheEd

[DRUS]

The TheEd,
Glad to report there wasn't any follow up pain from the stitch.

Time | AHR | MHR | RestHR
03:37 | 167 | 179 | 128
03:39 | 176 | 184 | 137
03:38 | 180 | 187 | 146
03:36 | 184 | 190 | 152
03:37 | 185 | 192 | 160
03:34 | 187 | 195 | 160

Not as much improvement between this 1km session and the last, but good to see the consistency there.

Now to look forward to the 5km paced run on Saturday. Am I right in thinking because I don't have a specific race the following week that I can give the paced run a full effort?

[TheEd]

not necessarily going crazy in the 5k but applying a learning aspect to it

where you jump out at a set pace and then from 1k you can look to increase pace and finish strongly

so a controlled 'full' effort

hope this helps

TheEd