Getting Started on Training Plan

[TheEd]

very interesting session

what are your short and long term plans?

Good to see you back

how was the break and the build-up?

Cheers

TheEd

[amorts]

Off-Time & Build Up Feedback
The off time was good, as it coincided with a holiday abroad which helped! I took about 3 days off following my last 10k outing (38:07) and did some short light runs towards the end of the week.

The build up was more enjoyable as I was able to put in some mileage incorporating some hills. As you remember I wanted to improve my stamina so I took to a 15km route once a week as part of the training plan. This included one very steep incline, some good straights and one more forgiving gradient toward the final 1/3.

5 x 2k Feedback
Just to clarify I pasted the HR before and after rest the wrong way around But it was probably obvious to you what they represented.

I would like to know what you found interesting about the session?

I knew this session would be faster than my last recorded 5 x 2k session on 4th June however the biggest different I noticed was that my HR dropped more quickly during the intervals than it has done in prior sessions.

Another couple of points to note was that I found this session very hard, particularly the 4 - 6k stint, my legs were quite tight, I also felt heavy and lethargic.

For information, these track sessions are carried out on an indoor 200m track with banked corners.

Future Goals
As I mentioned previously, 7th Sept 10k followed by 21st Sep 10k to finish the 10k season. The latter of the two I am looking to get a new pb, hopefully a 37 something which will be tough but something I feel I should be capable of coming off 6 weeks of the plan.
After this I was considering doing a half marathon in Oct, not really for time but as something different to round off the season.
Thoughout the winter adding in a lot of cross training in the gym combined with bi-weekly 5ks to keep the fitness up and running whenever the weather permits it.

Would be glad to hear your thoughts on the above? Thanks Ed

Adam

[TheEd]

What was interesting was

the 3.30 per k pace for the 2000's and that you did it twice and did not explode completely, you have come back stronger and by the 3rd cycle you should be on a different level

the cycles I am talking about are 2 more training cycles - race - rest - build up

Be patient the promise is there already, let it happen naturally without forcing it and the benefits will be great

Regards

TheEd

[amorts]

6 x 1k Results

27/08/2008
6 x 1k 60 Secs R
Distance HR Before R HR After R Duration
1k 173 00:03:39
2k 182 149 00:03:40
3k 184 149 00:03:45
4k 188 140 00:03:42
5k 188 157 00:03:48
6k 188 00:03:46
0:22:20

[TheEd]

what are your various paces starting at, I see you were around 3.45 here I suspect?

for the future, after a rest and build up you can do a 4k time-trial to assess the pace of the sessions when you start a new cycle

u do the first 3 week-cycle and you should be aware of whether you can increase the pace by 5 to 10 seconds at the start of the next cycle

Hope this is easy to understand, if not ask for clarity

Cheers

TheEd

[amorts]

I understand what you are saying, the main problem was I missed my chance to do the 4k time trial to set the times. Crucial I know.

Anyway, continuing with the plan I ran a 5k time trial on Sat and was a little disappointed with the performance. My legs were a little tired from doing 12k on Friday morning apart from this I felt fine.

I ran a 18:42 which is some 20 secs off my pb and a fair way off the 18:15 I hit on my last 10k outing of 38:07.

Here are my 2008 5k time trial times to give you an idea what I mean;
19th Apr 18:55
10th May 18:52
17th May 19:23
07th Jun 18:51
14th Jun 18:28
12th Jun 18:25
30th Aug 18:42

I have been doing a lot of work on my stamina as you may remember that was a concern of mine was after 5k my pace dropped off significantly.

I would like some advice on what my pace should be for Sunday as this 5k TT result has thrown me. I expect to be around 38:07 again. Any useful training advice this week would also be helpful.

Thanks.

[TheEd]

I truthfully would not worry too much about your time-trial and would warn you to be patient

your legs were tired and it should have been a time-trial so being 30 secs off your PB is not a 'killer'

don't break yourself down by the end of the next 3 week cycle you should be feeling at a new level

you must be patient with yourself or you may just break the decent mould you set in

Take care

TheEd

[amorts]

Hi Ed,

Raced yesterday as planned and felt fresh before the race. My plan was to run each K consistently at 3:50 pace, (38:20 10k) instead of running to my max for the entire race and drastically slowing down after the 5k marker.

This meant I planned to hit the 5k mark at 19:10 instead of the 18:20 I usually pass it at.

I found it difficult to manage my pace on a k by k basis during the first 5k, 1k 3:30, 2k 3:50, 3k 4:50?!! Anyway in the end I hit the 5k mark around 19:25. The 2nd half of the race was much more controlled from my perspective in comparison to prev 10ks. I constantly had to think about maintaining a steady pace and leave enough in the tank for the last couple of ks.

I knew this race wouldn't be a pb as I was trying this new tactic out, but I thought it would prove to be a good warm up to gauge my fitness ahead of the final 10k of the season in 2 weeks time. I ran a 8-9k at 3:35 and I passed 9k at 35:00 which was 30 seconds slower than planned. I finished in 38:43 (unofficial at the moment).

It was pleasing to feel so strong in the second half of the race and I a,m looking forward to a strong race in a couple of weeks time.

[TheEd]

amorts, there is a lot more to come and it is good to be testing different ways of racing and pace judgement.

you should be pleased with this run

OK .. now what are your plans training wise, you should be able to slot in another 2000m and 1k session over the next 10 days?

What are your plans?

Cheers

TheEd

[amorts]

I wasn't able to make the track during the 10 day period, the problem with the track is it's quite out of the way to get to, so it's sometimes difficult to find the time to go there and it's also quite costly.

In the end I ran a 38:37. The first 5k I ran 3:45 per k perfectly, each k was pretty much spot on. Once I reached the 5k mark at 18:45 my objective was to try and maintain the pace for as long as I could. I slowly got slower throughout the 2nd 10k.

This is the first course I have ran twice, this was only my 2nd competitive race last year where I ran a 44:18.

I need to start planning a preperation for next year, I want to be able to be looking reduce my times further in 2009.