Building back my base + 10k training program

[goldfeld]

no prob: I'm 27.

You know they say that 30 is the new 20...

Johnathan.

[admin]

Hello

Ok, so I did the 1k laps session (6 laps), here it is:

4:25, HR up to 171, rest 70 secs, HR dropped to 119.
4:17, HR 178, r. 80, HR 124.
4:14, HR 179, r. 80, HR 130.
4:22, HR 181, r. 80, HR 130.
4:18, HR 182, r. 80, HR 133.
4:08, HR 185, r. 80, HR 127.

Is my Heart Rate slow in dropping? How do I improve this?
What's my aim for the 5k paced run?

Cheers,
Johnathan.

OK .. your high pulse and quick times show your natural ability and your HR during the 1min shows your state of fitness

pushing too hard too soon will lead to breakdown

when you ran 4.25 you got below 120 bpm during the rest, however this was the first one

please take heed about going too hard too soon

as it certainly shows your level during the rest pulse

for the 5k run 23 min paced run monitoring your heart rate, don't go faster than 23min for now

you will achieve your times in June if you don't breakdown, ie.. colds or niggly injuries

try to take it easy, you have the natural ability to get to your goals

Cheers

TheED
ps.. I take I should add 10 yrs on to age

[goldfeld]

Will do.

Thanks for the feedback.

Later,

Johnathan

[goldfeld]

Hello dear Ed.

Here are my latest results:

1) the 5k paced run: (about a week ago)
time: 4:35 4:30 4:32 4:40 4:40
HR: 161 160 166 170 173
total time: 22:57

2) Today I ran a 4k time trial. I took time and HR every 1k since those are the laps that I have available (I can't find a 400 meter track around here...).
Here's the breakdown:
time: 4:06 4:15 4:13 4:09
HR: 172 177 180 182
total time: 16:43
cool down: HR 140 after 60 secs.
HR 125 after 90 secs.

I feel improvement, yet it seems that my HR is still slow in coming down.
Should I try and stick to the sub-45 min program for the next cycle?

Cheers,
Johnathan.

[TheEd]

[COLOR="Navy"]Hi Johnathan, thanks for the feedback

you are around 43min 10k shape at present but this may be due more to natural ability than adaptation to training.

Once the rest pulses begin to drop you should be at a new level

having said that you can have new training paces for your sessions

5x2000m at 4.25 to 4.30 per k total - 8.50 to 9mins Rest 90 sec

do note that you have an extra 2k added .. if you find the pace easy then only take 90sec Rest ... for the 2k if your pulse hovers around 165 to 170 then your progress is showing. Monitor the Rest pulse

1 more cycle at this pace and you should see the improvement be patient as you are making progress and the idea is to be consistent without any breakdown.

There is no rocket science here, just building the blocks patiently and seeing the progress

6x1000 R60 .. 4.10 to 4.15 stick to schedule .. monitor pulses for feedback

after this 3 week cycle without injury or 'sickies' you should be seeing the difference in recovery and a general sense of wellbeing

Then you will be looking to move to the next level, which should be knocking on the door of running closer to a sub 20min which would be the first step in showing you the way towards a sub 40minute 10k long-term

This is all good, you are allowing your body to adapt to the schedule and once this is achieved you can increase intensity etc

Nice going

TheEd

:mrburns:[/COLOR]

[goldfeld]

Thanks for the detailed reply.

I assume you meant 4:10-4:15 for the 1k sessions right?

Will be in touch,
Johnathan

[TheEd]

Thanks for the detailed reply.

I assume you meant 4:10-4:15 for the 1k sessions right?

Will be in touch,
Johnathan

ooops .. yes .. I have edited it

you should find the 1000m session pretty easy and I am quite interested in the rest pulse there

Thanks

TheEd

[goldfeld]

I'm Sorry I have not been in touch for some time. I had some severe blisters on my feet which denied me from running for two weeks or so.
In the last month I've mainly swam and biked, and three days ago I did my first Sprint Triathlon.
Alas, I've not been running on a regular basis.

Today I went for a run, and put some effort into it, since I felt energized.
Here's the breakdown:

3 laps: (the distances were taken using Google Earth at convenient spots)
distance; time; pace(min/km); AvgHR; MaxHR
3.36 13:59 4:10 162 173
2.78 12:20 4:20 172 176
2.73 10:35 3:53 173 180
total:
8.87 36:54 4:10 167 180
Cool-down: 126HR after 1 min.

* 2nd lap had two annoying upslopes, 3rd lap was partly downhill, hence the different pace.

I Feel like I'm on my way towards the 10k sub-40 min.
Had some pains in my upper-right abdomen. Ate some cereals with milk 2hs beforehand.
Conclusions:
Either this is because I'm not running on a regular basis, or it's the cereals (or both or neither )

I want to resume the 3-weeks cycle program.
What should I aim at? paces for the 2k and 1k sessions?

Also: The side pains are a recurring problem, especially on long runs. Do you have any advice for me about this?

Will await your reply.
Cheers,
Johnathan.

[TheEd]

Hi Johnathan

you have my sympathies when it comes to blisters, I often struggle to get the right socks for running. We recently did an article on a product which may assist you in that area - Foot Conditioner

as for the side cramp .. try to avoid milk especially before long training sessions, lactose intolerance is often an ailment of runners.

sometimes a strain after cramps can take quite a while to go away and can be felt for many a week after the initial discomfort.

you seem to have sufficient time to prepare for the August 10k, so let's start with a new cycle of 2000's this Thursday

go back to what you were doing originally for this next 3 week cycle, so as to avoid any problems and then after an assessment in 3 weeks we can aim at the 10k race

How does this sound?

Cheers

TheEd

[goldfeld]

Sounds good.
Will be back with results of the 2k's

Good night,
Johnathan.