Am I now too Old for a sub 35 minute

[TheEd]

have a good one BT .. have you everything planned out for the run down to the event?

enjoy

TheEd

[BlackburnTony]

Hi Ed, schedule fits in perfectly prior to Sundays race.
Tomorrow its the 400's then the 6x1min effort fartlek Friday before my late flight..
Relaxed Saturday then just a 35 minute drive to the Race start Sunday morning.
Then I've 21 days till the Basel Half on the 28th September which works out nice to do a full schedule.
But then my schedule will be disrupted by races 14 days after Basel its the Tiptree 10miler on the 12th October then another 14 days till the Luzern Half on the 26th October.

Ed whats the best way to prepare for this schedule ??

[TheEd]

let's get the first race out the way and analyse how you recover

with 2 weeks before the next event, we have a session planned normally the Thursday the week before the event

however, recovery is what is most important after the event, and certainly that should be the priority for 3 days after the event

have a good race and chat soon

TheEd
ps.. let's avoid any break down after the event

[BlackburnTony]

Though a bit sore managed an easy hours run this morning following yesterdays Race. I should be ecstatic with the time, but I didn't really enjoy the race feeling I was on my limit all the way round. Thankfully someone caught and past me with 4K to go or I wouldn't have had a 36:16 to help cheer me up.
I don't know what I was expecting, after all its the fastest I've run since 2000 and over a minute quicker than July.
Secretly I'd been hoping for a 35+ run with something in reserve.

My splits were:
1km = 3:23
2km = 3:40
3km = 3:40
4km = 3:27
5km = 3:44
6km = 3:41
7km = 3:40
8km = 3:46
9km = 3:44
10km = 3:31
36:16 finished 13th 1st M55

[TheEd]

BT .. don't make previous mistakes .. repeat:

let's get the first race out the way and analyse how you recover

with 2 weeks before the next event, we have a session planned normally the Thursday the week before the event

however, recovery is what is most important after the event, and certainly that should be the priority for 3 days after the event

have a good race and chat soon

TheEd
ps.. let's avoid any break down after the event

-------------------------------------------

If you allow for recovery, you can only go better than this

this was a decent run

congrats

TheEd

[BlackburnTony]

Thanks Ed, I have a full training cycle to prepare for the next race (Basel Half Sunday 28th) will do a easy 30min jog tomorrow and can start my next programme Wednesday evening if I'm feeling fresh enough... Taking your advice onboard totally.

[TheEd]

good to put Day 3 on a Thursday .. means a quality session on a Thursday

recovery till then if good

Weekend long run

Tuesday 1000m session

from this you get the full benefit of the structure

TheEd
ps.. here is a little something: Thoughts behind the Programs

[BlackburnTony]

good to put Day 3 on a Thursday .. means a quality session on a Thursday

recovery till then if good

Weekend long run

Tuesday 1000m session

from this you get the full benefit of the structure

TheEd
ps.. here is a little something: Thoughts behind the Programs

Think I know what I'm supposed to do, I'm to forgo Day1 and Day 2 and go straight into Day 3 5x2000m on Thursday?

[TheEd]

great ... now for the 5 x 2k session .. stay at previous 2k pace and look to go the last 1 x 2k 5 seconds per k quicker

if you satisfied with the result, then next week Tuesday you can increase the speed / pace of the 1k session

see if you able to report back and then we can talk about the Tuesday session

over the weekend .. there is no need to go further than 18km if you have not done a long run for a while

focus on staying relaxed throughout with Tuesday's session in mind

once you have got this behind you, then the rest of the cycle should be fun

TheEd
ps.. fun may often feel too easy, however that is what you want, to feel good about your running and to avoid niggles and setbacks

[BlackburnTony]

Hi Ed
Day 3 2km session didn't go to plan as such.
For the first time I ran 5, but had no chance of picking up the pace on the final one.. I was slowing I wouldn't have completed the session if it hadn't been for your words regarding finish the session even though your slowing..which I definitely was.
Times came in at 7:07, 7:09, 7:15, 7:20 and 7:29 ..like I said faded badly, probably been better to set off at a slower pace and had more for the finish.
But pleased I managed to complete the session for the first time.
Day 4 Rest Day.
Day 5 Longest run. Took it very easy and with up and coming Half in mind wanted it to be comfortable 90+minute, ran for 1:55:00 24.7km easy and relaxed.
Day 6 31 minutes easy run.
Day 7 10.55 km easy (bit sore)
Day 8 6x1km Very disappointed to only do 4, 3:28, 3:28, 3:32, 3:33 couldn't complete 5th so ended up doing 6x400m 86, 86, 80, 88, 78, 78. not what I was looking for : (
Day 9 enforced Rest
Day 10 am Easy jog into work 6.56km. pm Easy run home 15.4km
Day 11 Easy 31 minutes run
Day 12 jog 5km to track. 5km Paced Run 17:59. then gentle 4km jog home
Day 13 55 minutes easy (12.45km)
Day 14 30 minutes jog into work 6.25km
Day 15 rode to track to do session but felt heavy legged while trying to warm-up after 5.25km rode home
Day 16 rode to track warm-up then 10x400m 80, 77, 77, 77, 76, 78, 78, 79, 80, 77 warm down total 10.82km
Day 17 very easy 41 minutes (9.1km)
Day 18 eve of Race rest day