Going for 21k in May 2011

[K4marathon]

Great, thanks TheEd

Sure, I trust the aerobic exercises will pay off later, and hopefully at some point I will be able to run at a faster pace at those same heart rates. Just wanted to give you a picture of the training.

I'll let you know the results after today's session.

K4m

[K4marathon]

Hello TheEd,

I tried the interval yesterday, but it did not go very well. I guess it was partly my own fault as I was (and still am) a little sick. The last couple of days I'd had some runny nose, sour throat and stomach unrest. Nevertheless as I had no fever I felt ready to run. Not sure if this was the only reason, but I really could not finish the practice.

I did a decent warm-up jog and started running. It felt quite hard from the start and the beginning of the first 2000 was a little too fast, at peak speed at even 3:41 / km, but I slowed down and finished 2000m at 9:47. Average HR was 166 with a peak at 182. Already at this point I felt really exhausted. The rest brought my HR down to 128 bpm, but starting the second leg was again difficult. After 1.15km at the right speed I felt I must vomit and I had to give up. I had no problems with my legs etc, but it felt that I will cough and vomit my lungs out through my mouth. At that time, the second leg also had an average HR of 166.
So I gave up and jogged / walked back home after finishing only half of the exercise.
Now I am more sick and I will rest a few days until fully recovered before getting out again.

The move is stored in movescount, number 787982. Any advice or any theories why it was so difficult for me? The weather was OK, +3 degrees and small rain. I ran on sand that was a bit soft, but this is where I run normally. Should I take the intervals a bit slower or maybe shorter in the beginning?

Looking forward to your advice.

K4m

[TheEd]

wow k4m .. this does not sound good

recover well and then we can move forward again

TheEd
ps.. seems like the symptoms are all around us .. carrying 'flu' from finn visit still

[K4marathon]

Hello TheEd

After almost a week of resting with a cold, I feel ready to be back running. Yesterday evening I went out for a jog and did an easy 60-min session. I run 8.7k, keeping my HR at an average of 135. Feeling was ok.
I now consider taking up the program with a one-week delay, i.e. going for the 3 * 2000 on Thursday. Do you think this is a good plan?

BR,

K4m

[TheEd]

best to start on the cycle next week again .. giving yourself a little more time to get back into running again .. you can do a longish run over the weekend and for now light runs to make sure the 'cold' is no longer in your system

then from next week you should find out if it is all systems go

Cheers and nice to have you back

TheEd

[K4marathon]

OK, I'll do that. Will do easier runs this week, aiming for starting again from the top on Tuesday next week.

Let's stay in touch and all the best

K4m

[K4marathon]

Hi TheEd,

I had a couple of easy runs in the previous days according to the schedule: a 14k run on Sunday and 6k on Tuesday. Both at around 7 min / km and 140 bpm or less.

Today I did the interval 3 * 2000m on the indoor track (we have 20cm of snow and -11 degrees today). It was quite tough I must say, I could not have gone much further than this at this speed. I also started a bit too fast but managed the speed better toward the end.

I made it with the following facts:
2000m @ 9:10, average HR 165
Rest 2:01, HR went down to approx 125
2000m @ 9:32, average HR 167
Rest 2:07, HR went down to approx 125
2000m @ 9:44, average HR 170
Total running time 28:26

The run is stored in Movescount as number 854881

In all, I am satisfied with this. But as said, it really felt that I consumed all energy I could give.

Now looking forward to the longer run in the weekend and easy runs before next week's 1000s.

All the best!

K4m

:mrburns:

[TheEd]

great to have feedback k4m

the 2000m session is a tough session and is the session that develops your running ability the most

the session will also let you know if there is anything left of your cold, so please monitor things well and hydrate, eat and sleep well

progress will seem slow after the cold but there is definite progress as you running consistently

remember the 2k - long run - 1k session is the crux of the program, so taking a day off on the easy days can also assist in the beginning and help you to adjust to the schedule

nice going

TheEd
ps.. enjoy the snow .. our side as well but not as cold

[K4marathon]

Thanks for the comments


Interesting that you mentioned about the cold. Because after that 3 * 2000m last week I immediately got a runny nose that lasted for that evening and the next morning. I had no fever, cough or anything else, just a runny nose. So I interpreted it so that my body was still somehow affected and took a little extra time off training in the weekend. But now I did some walking and my usual hard floorball yesterday without any problems. So, it will be easy 30-minute runs today and tomorrow, then the 5 * 1000 on Thursday. Shall I again aim for 4:50 per km? And rest 90s between each session?


K4m

[TheEd]

4.45 to 4.50 per k .. is spot on with a 60 to 90 second Rest

for this session keep it at 4.50 and take the 90's rest, rather keep some energy in reserve instead of pushing yourself to close to fatigue

here's hoping it is a good session

TheEd