Gabba Gabba Hey Ho let's

Anba · 31-12-2019, 02:21 AM

Good day coach
Cycle 3 sub 50
Day 1
Waking pulse=47
65'15"mins easy
9.3k
Avg Pace=7'00
Avg Pulse=128
REP=6
The last run of this Year, took it easy... Had a nice relaxing run...
Happy New Year to all...

Anba · 01-01-2020, 02:13 PM

Happy New Year Coach
Cycle 3 sub 50
Day 2
Waking pulse=51
33' 22 "mins easy
4.87k
Avg Pace=6'51
Avg Pulse=123
REP=6
A nice relaxed new year run.

Anba · 02-01-2020, 12:45 AM

Good Day coach.
Cycle 3 sub 50
Day 3
Waking Pulse=51
3x2k+90 sec rest

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 9' 33.0 / 4'46 / 155 / 170 /
2 / 9' 29.0 / 4'44 / 163 / 181 /
3 / 9' 36.0 / 4'47 / 167 / 181 /

Avg Pace =4'46
Avg Pulse=162
RPE=8

Recovery Period
No / Avg pulse / Lowest Pulse
1 / 154 / 140
2 / 159 / 147
3 / 160 / 150

Previous time 12/12/19

rep no/ Time / Pace / Avg Pulse / Max Pulse /
1 / 9' 35.5 / 4'48 / 156 / 170 /
2 / 9' 34.0 / 4'47 / 162 / 179 /
3 / 9' 32.0 / 4'45 / 170 / 180/

Avg PAce =4'47
Avg Pulse=163
RPE=8

Recovery Period
No / Avg pulse / Lowest Pulse
1 / 152 / 140
2 / 156 / 144
3 / 162/ 148

Anba · 03-01-2020, 10:28 AM

Good day coach,
I just wanted to get your feedback...
Is it ok if my easy runs are really easy...
I'm keeping my easy run pulse average between 120-130
And also my long runs...
Prior before this I used to run a bit faster but now I'm consciously trying to keep my long runs below 140 Pulse...
Tq

***TheEd*** · 03-01-2020, 12:01 PM

Hi Anba, in the 'old' days before heart rate monitors etc, we would work on the following rule of thumb

1 minute per km slower than current 10k race pace .. so if 40 minute 10k you would run easy runs at 5 minutes per km up to 1hr to 75 minutes

75 minutes to 90 minutes plus was around 90 seconds slower than current 10k race pace

so if breaking this down to pulse, we found that 30 minutes to 1hr pulse to be kept below or around 140 bpm

for longer runs keep pulse below 140 in the beginning and don't allow it above 150 bpm overall, obviously the terrain running on etc plays a part

so, you could consider for the next week to run according to pace from the 1 minute slower than 10k race and record what your pulse is at that pace, though, you have a very low resting pulse so the feedback should be interesting

all the best TheEd

Anba · 03-01-2020, 01:55 PM

Thanks a lot coach, will incorporate all these in my runs starting with tomorrow's long run... should be an interesting week.

Anba · (This post was last modified: 06-01-2020, 06:32 AM by Anba.)

Good day coach
Cycle 3 sub 50
Day 5
Waking pulse=47
1:45:25"mins easy
14.63k
Avg Pace=7'12
Avg Pulse=130
REP=7
5km break down/ Time / AvgPace / Avg Pulse
5k 38'16" / 7'36 / 121
5k 35'55" / 7'04 / 132
4.63k 31'14" / 6'43 / 139

Cycle 3 sub 50
Day 6
Waking pulse=47
34' 07 "mins easy
4.83k
Avg Pace=7'03
Avg Pulse=129
REP=6

Day 7
Waking pulse=46
30' 11 "mins easy
4.65k
Avg Pace=6'29
Avg Pulse=130
Max Pulse=141
RPE=6

For this run, I broke it into controlled 3 mins interval where i slowly increased my pace and pulse.
Interval no. for 3 mins/ Pace/ Avg Pulse /
1. 7'23 / 112
2. 6'54 / 121
3. 6'47 / 128
4. 6'19 / 130
5. 6'25 / 134
6. 6'22 / 133
7. 6'18 / 135
8. 6'02 / 135
9. 5'54 / 139
10. 6'34 / 135
Early morning run, 23 degree celcius, last 3 mins I slowed as a cooling down.

***TheEd*** · (This post was last modified: 06-01-2020, 07:25 AM by TheEd.)

Anba, will be interesting to see how things are going currently

enjoy

TheEd
ps.. how are you feeling controlling things

Anba · (This post was last modified: 07-01-2020, 08:05 AM by Anba.)

Good day coach,
Regarding controlling things something new to me, usually I just run with the flow and my runs are naturally progressive...
After starting the sub 50 program, I've really made my runs really easy for the past 2 cycles.I was worried I might be going too easy, yet my recent 3x2k times were faster . For cycle 3, now with things measured differently quite intrigued on seeing my paces and the corresponding pulse rate...

By the way coach, I've decided to rest on day 8.
Day 8 is my fav ...
Quite bummed out, but just wanted to be on the safe side.
Not sure why, but My pulses got high. uUually they are between 46-49 but today it jumped to mid 50...56-57.
Sleep was poor today... woke up half way, then I just measured my pulse was shocked to see pulses were muddling about the 55++ range...
Then continued sleep, woke after the alarm... Still pulses were high...
After thinking decided to rest.
Not sure why pulses were high...
Another thing, my right heel also was experiencing some pain. I'm used to these kind of pain, it comes and go ... Usually I've noticed if I'm running fast, my right heel suffers from the pounding from the landing... Usually when I run, I don't feel it much nor it troubles me.
But yesterday was different, during my runs felt pain when right foot landed, I'm more of a
Midfoot, forefoot striker and I supinates when I run..
Heel was a bit trouble some, but today since I rested feels better.

Coach, is it ok if I do the 5x1k tomorrow or the next day.
Or generally if we had to skip one or two days in the program...how should we continue?
Tq

Anba · 07-01-2020, 08:48 AM

(07-01-2020, 07:48 AM)Anba Wrote: Good day coach,
Regarding controlling things something new to me, usually I just run with the flow and my runs are naturally progressive...
After starting the sub 50 program, I've really made my runs really easy for the past 2 cycles.I was worried I might be going too easy, yet my recent 3x2k times were faster . For cycle 3, now with things measured differently quite intrigued on seeing my paces and the corresponding pulse rate...

By the way coach, I've decided to rest on day 8.
Day 8 is my fav ...
Quite bummed out, but just wanted to be on the safe side.
Not sure why, but My pulses got high. uUually they are between 46-49 but today it jumped to mid 50...56-57.
Sleep was poor today... woke up half way, then I just measured my pulse was shocked to see pulses were muddling about the 55++ range...
Then continued sleep, woke after the alarm... Still pulses were high...
After thinking decided to rest.
Not sure why pulses were high...
Another thing, my right heel also was experiencing some pain. I'm used to these kind of pain, it comes and go ... Usually I've noticed if I'm running fast, my right heel suffers from the pounding from the landing... Usually when I run, I don't feel it much nor it troubles me.
But yesterday was different, during my runs felt pain when right foot landed, I'm more of a
Midfoot, forefoot striker and I supinates when I run..
Heel was a bit trouble some, but today since I rested feels better.

Coach, is it ok if I do the 5x1k tomorrow or the next day.
Or generally if we had to skip one or two days in the program...how should we continue?
Tq