Build Up Period

[TheEd]

the 2nd:

Or do the 6 x 1m session Friday and have Thursday as an easy run(20-30min)?

enjoy

TheEd

[OsirisD]

Understood Ed!

Update so far:

Tuesday: 10km easy, 01h:01m:40s @ 6m:10s/km @ 149 bpm avg HR @ 31 deg Celsius

Wednesday: skipped

Thursday(today), 22 deg Celsius:

• 2k -> 8m:26s @ 04m:13s/km @ 168 bpm avg, with 175 bpm HR max
  
• 90s Rest -> 138 bpm avg, with 112 bpm at the end
  
• 1k -> 04m:05s @ 166 bpm avg, with 176 bpm HR max
  
• 1min Rest -> 152 bpm avg, with 132 bpm at the end
  
• 1k -> 04m:05s @ 170 bpm avg, with 176 bpm HR max
  
• 2min Rest -> 137 bpm avg, with 112 bpm at the end
  
• 1k -> 03m:41s @ 172 bpm avg, with 182 bpm HR max
  

[TheEd]

nice to see the 1k fast is coming along

excellent

look after yourself and have a good run down to the event

TheEd

[OsirisD]

Hi Ed,
Been a bit busy the past days. Anyway here's the summary from Sunday and on:

* Sunday -> 54min easy, 8.62km @ 6m:16s/km @ 150bpm avg HR @ 24deg C
* Monday -> 30min easy, 4.94km @ 6m:04s/km @ 149bpm avg HR @ 27deg C
* Tuesday -> skipped because I was out of town

* Wednesday(today) -> decided to do the 3 x 5min with 2m:30s easy(target pace 4min/km), this way I'll be in sync with the cycle because race is on Sunday. Breakdown:

• 1'st 5min -> 1.24km @ 04m:01s/km @ 165 bpm avg, with 176 bpm HR max
  
• 1'st 250s easy -> 0.44km @ 05m:41s/km @ 162 bpm avg
  
• 2'nd 5min -> 1.26km @ 03m:59s/km @ 176 bpm avg, with 180 bpm HR max
  
• 2'nd 250s easy -> 0.44km @ 05m:44s/km @ 165 bpm avg
  
• 3'rd 5min -> 1.25km @ 04m:00s/km @ 176 bpm avg, with 182 bpm HR max
  
• 3'rd 250 easy -> 0.48km @ 05m:16s/km @ 170 bpm avg
  

On Thursday(tomorrow) I'll do an easy 40min run, Friday the 6 x 1min, Saturday rest and race on Sunday.
I'll report back after the race .

[TheEd]

have an enjoyable event O

TheEd

[OsirisD]

Hi Ed,
I raced today. Not sure where to start... anyway, yesterday rained like crazy, so this morning the organizers decided to close a part of the course and redirect us. Official loop of the previous course was 1114m, but with the redirect we don't know the new distance, I estimate around 1145m, so 5 laps equals 5.73km(I'll try a more exact measurement the following days with my bike).

I finished with a time of 23m:01s, that's a pace of 4m:01s/km with 181bpm avg HR. Overall satisfied, but not ecstatic because I couldn't rely on the original distance to pace myself.

I have some questions below regarding next race & cycles:

Next race is on 26august and it's a 24km trail race with 1400m elevation. Because of the distance I was thinking to increase the long runs for next cycles up to 2h:30m(last year I finished the race in 3h:16min 14'th place). I was also thinking to increase the 30min easy runs to 45mins, and the 1hr easy runs up to 1hr:15-30mins. What do you think\suggest?

Regarding pace for quality sessions, do you think I should adjust for the 2k and 1k sessions based on the result today?

[TheEd]

Hope it was enjoyable O

as for your training, when someone wants to run a Half Marathon off the 10k training programs, we recommend that you train at least to 18k, so for your event we would recommend 20k

we will also change your every 2nd week where you would have the 5k paced event, change that to 1hr of rolling hills.

we need to discuss what will take place every 3 weeks on 'so called' race day

for the 2k session this week, start the first 2 x 2k @ the same pace, then increase the pace by 5 seconds per km for the rest

for the 1k session, you can look to start at 5 seconds per k quicker for the 1k pace

lets not push things too quickly with the easy runs for now

so for the long run you can look to push that distance to 20k over a period of time

we have enough time to change things without causing problems

on we go and I hope this suits you

TheEd

[OsirisD]

Hi Ed,
Thanks for the feedback.
Yes, the race was enjoyable and I believe I could have pushed a little harder, however I was afraid of exhausting my energy too soon. If I had known exactly what my pace was while racing, it would have helped. Anyway, I tried to race by 'feel' based on training paces in the past weeks and I think I succeded in matching the training paces(another benefit of your training is able to learn the pace by 'feel').

Regarding training for the 24k race, I also wanted to ask you on which of the runs should I go run on trails. Till now I ran asphalt only and if I move to trails I will go into lactose threshold with my HR because of elevation difference. However I'd also like to get used to 'trail' feel and trail running shoes.

Regarding what will take place every 3 weeks on 'race day', maybe a flat 15-21k comfortably hard? Or a 15-20k trail run? Or stick to the 5k time trial?

3 weeks after the 24k trail race I'll have a 10k flat race and I'd like(if possible) that next period of training to prepare me for that also(at leat pace wise)

[TheEd]

O, why don't you consider doing the last 2 weeks of the build-up program now?

will wait for your reply

TheEd

[OsirisD]

Hi Ed,
Yeah, I can can do that if you think it helps.
Yesterday I had a 1hr easy run so it should fit into the 2'nd week of the buildup.

So today I would do day 9 of the buildup, right? If yes, can you please explain what means 65% effort for the last 15mins? Is it 65% out of HR max, or out of perceived effort?
FYI, I do all my easy runs in HR Z3 aerobic 134-153bpm(HR max is 191 atm). On every easy run I average about 149bpm HR avg per run.
If effort is perceived, then the last 15mins of today's run would mean for example to run somewhere between 153-163 bpm HR?