A new goal

[IamWill]

Hi TheEd,

Had to take a week off due to a nasty strep throat. Did a week of easy running after that and now started another cycle. My 5x2 on a rainy and windy track:
7.47, 60r
8.03, 90r
8.00, 90r
8.08, 90r
7.59
I tried to pace on mostly on feeling, looking at my stopwatch only after 1k and 1.6k, which went pretty well. The session felt at least as tough as the previous 5x2. I kind of planned to take 60s rest between intervals, but I quickly decided 90s was a better idea. I'm satisfied with the results.

A question for the next interval session: what is an appropriate warm up for such a session? Now I did two laps and a bit of dynamic stretching, enough or too little?

Will

[TheEd]

Hi Will for the 2k session, always keep the Rest at 90 seconds

the 1k session is a Rest of 60 seconds

4 minutes per k for the 2k session then 3.50 per k for the 1000m session

a 10 to 15 minute warm up is sufficient to get the pulse and circulation going

then a simple stretch routine such as the warm up

http://www.time-to-run.com/beginners/warmup.htm

should be sufficient

hope this answers your question sufficiently

TheEd

[IamWill]

Clear! Thank you.

I am afraid I made another transgression from the program yesterday: I planned for a relaxed 10k in a 10k race. The plan was to do a 45+ minute run with a friend, but the friend canceled. It was rainy, windy and i still had Sunday's 90 minute run in the legs, but i just couldn't resist racing once the run started. Because I planned to do a relaxed run I wasnt even wearing a watch. The results were just posted online: I finished at 37:31...

Happy about the PB of course, but a bit afraid I messed up this cycle...

I'm supposed to to the 1k intervals today, but I think I should wait a day or 2, what do you think?

[TheEd]

mmm .. move the session to Saturday and have easy running till then

with one run being at least 1hr

so instead of doing the paced run on Saturday do the 1k session

Cheers

TheEd

[IamWill]

Sounds like a good plan. Will report back after Saturday's session.

Thank you!

Will

[IamWill]

Hi TheEd,

I did my 6x1k, r60 session this morning, it went well:
1) 3:45.9
2) 3:44.6
3) 3:44.2
4) 3:43.0
5) 3:44.0
6) 3:42.6

My legs felt o.k., especially after the first 2k. don't think I could've gone much faster though.

My next race is May 8, the same course as past Tuesday, so I hope to run sub 37:30 then... I have to think a bit how to fit that in the program, suggestions are very welcome. Other races I'd like to run are on may 23 and/or June 6 (it's part of 4 race competition, best 3 count).

Thank you and all the best,
Will

[TheEd]

please let me have some feedback after the weekend and then we can see what we able to do working on the idea of 2 weeks from Tuesday to the race

what I suggest will hang round what the feedback is

enjoy rest of weekend

TheEd

[IamWill]

Perfect, here's my runs from yesterday and today:
Sunday
3.2k at 5:30 pace, HR 133
9.3k at 6:30 pace, HR 123
Monday
1k warm up (HR133) and then a 5k at 4:10 pace, HR 165
Splits:
4:26
4:16
4:15
3:57
4:01

Cheers,

Will

[TheEd]

maybe we able to put a 2k session in this Thursday?

if yes, then easy running till Thursday and then we will shuffle the last few days around to May 8th

over to you

TheEd

[IamWill]

I took rest days on Tuesday and Wednesday, as I felt my legs deserved them. Did the 5*2k, r90 today. Somewhere during the 2nd 2k the thought of quitting the session always pops up in my mind... but i didn't of course.
here are the times and HRs
rest HR 55
5 min warm up HR 141 (156 max)
1st 2k: 7:35, HR 165 (171 max)
2nd 2k: 7:42, HR 165 (173 max)
3rd 2k: 7:44, HR 165 (175 max)
4th 2k: 7:57, HR 163 (174 max)
5th 2k: 7:43, HR 166 (176 max)

My legs felt good. the track was quite windy. I don't know what happened in the 4th 2k, i was pretty tired there, but i think the slower pace is mostly due to losing a bit of focus halfway during that 2k.

What do you think?

Will