45 min 10k Training Program

[psycho]

Interesting article and the rest. Some symptoms do appear to be similar but my doctor has concluded that it was some sort of urticary due to plants of trees flowering in the park I was running. The tests run showed to evidence of allergies to any food or substance used during the days and I don't have any record of such conditions.

Anyways I have taken the time off to relax and decided to come back only when I felt prepared for it. I am off the pills I took those days and felt good enough yesterday to start running again.

I was thinking of making today day 2 of the plan, and tomorrow do the 2000 series again if I feel prepared for them.

[TheEd]

you can do the 2000's but drop one of the 2000 from the session

and rather finish feeling as though you do more

then next week will be great a deal better

Cheers

TheEd

[psycho]

Hi Ed,

results from the 3x2000's today:

1) 8:54 AHR 178
2) 8:55 AHR 177
3) 8:42 AHR 180

I first warmed up with a slow jog and exercises. In the first two series the fist k was faster than the second, I am working to find the right pace from the beginning. The last series started at 4:32 and pushed it to 4.10 for the second. I felt ok and could have done a fourth series but didn't push it as you advised. I jogged/walked to cool down back home and did my stretching exercises.

Tomorrow I am going scuba diving in the afternoon which is great fun, relaxing, and good for the lungs as well.

On Sunday there is a 5k race in my town. I might enter and do a lap for warming up, race at a slow pace (5:30/6 min) and cool down for another lap. I am pretty aware that I should not try to compete and do it 20 something minutes. I might just do a long run along the beach instead.

Look forward to your comments !

[TheEd]

from Day 3 to Day 8 is the most important part of the program for development, so do try to balance things as per program during those days to get the most out of the program

TheEd

[psycho]

Hi Ed, finally I just went out for a long run. 1h 28min at an easy but steady pace. This time I went out and just set my watch in time mode. No distance, pace or HR just keeping a gentle and steady pace.

After I finished I looked at the stats and they showed 12.45 kms, 7:05 min/km pace and an average HR of 135.

Next week I'll come back stronger

[psycho]

Hello again,

today I ran for 33 mins, at 6:12 pace. Nice and easy although it was too hot. AHR 146. Distance covered was 5.40kms. I kept is steady all the way to avoid dehydration. Temperatures are over 30º C !!!

[TheEd]

no problems and everything OK?

Cheers

Gavin
ps.. a little warm your side

[psycho]

Everyhting smoothly. Tomorrow I'll repeat 30 mins and repeat beach time after :O

[psycho]

Hi again,

feedback from 6x1k series:

Warm up lap 1k @ 6:41, Rest 1:31
1k 4:08 - Rest 1:22
2k 4:14 - Rest 1:25
3k 4:18 - Rest + Drink 3:51
4k 4:04 - Rest + Drink 2:53
5k 4:07 - Rest 1:40
6k 4:19 - Gentle jog back home 0.86km in 5:29

During rest I walked for 100m or so then jogged for another 100m, except the two where I stopped for a drink. It's really too hot these days. In the last series I felt quite tired and started at 4:26 pace, I didn't want to push it at first because I was afraid of burning out soon. The last 400m I gave it all I had and finished at about 4:04 pace.

Weather is about 30º something, which is not great for me to run.

I think I have earned a long shower and a nice cold beer.

[TheEd]

you certainly have .. 30 .. nice for beach but not for run

enjoy the beer and make sure to hydrate decently

TheEd