How do I break 37 and 80?

[Swerunner]

Hi coach!
I've had a feeling of a cold creeping up on me. However, today I felt good and ready to go. The session was 10k easy - relaxed. It's a bit confusing. Is that distance or recovery. Since I did recovery yesterday, I went for distance. Legs felt good.
Did 9,8k@42'38" (4'22/k).
HRave: 146
HRmax: 157

Stupid, I know... Nerd the cream for tomorrow, not for stupid "lagom" träning. Sorry. Ready for tomorrow though.

Peace.

[Swerunner]

"Nerd the cream"... Need the cream. Stupid auto correct!

[Swerunner]

Wzup C!
Today it was time for the 6x1000/1' intervals. Felt a bit tired after a few pints ( erhm. I have vacation) I stretched as my legs were still a bit heavy and I did a long warm-up.
The session (6x1000/1'@3'40--3'35):
3,4k@17'50" (5'12/k) HRave: 125
3'38" (156)
3'37" (158)
3'40" (161)
3'38" (162)
3'37" (164)
3'35" (166)
5,2k@28' (5'20/k) HRave: 137

The session went quite well once I got going. Semi even laps (+2-3s lap 2). Actually, it's my legs that are the limiting factor at the moment, not my central capacity. I should probably leave the easy days easy and not quasi fast, or?

The most bizzare thing happened on my last interval! A sea gul attacked me and almost knocked me over. Dumb ass bird!

All well though. Think I need a Cold Beer to get over that incident

What to do now?

[TheEd]

nice session .. if you on vacation then consider dropping the easy days between the quality sessions so that your 'pint' or two don't have a detrimental effect on you

and be careful not to have too many late nights as your form is quite good at the moment

enjoy

TheEd

[Swerunner]

Solid piece of advice there coach !
I'll keep the # of late nights out low and stick with the easy days, paying more attention to keeping the pace down and not push it.

Cheers.

[TheEd]

skol .. shlainte ..

[Swerunner]

Ha ha! Skål! Today is the official beer day. That just has to be an omen that we need to have a beer

So, 40' jog today and 15k distance tomorrow. What should I aim for for the 5k pace run later this week?

Another question. As a marathon runner, is it really wise to do a 30k run only every 3rd week? You think I can kick up the volume in your 6wk marathon transition and that that is enough?

Happy beer day coach and thanks for helping me!

[TheEd]

Skål ..

as a marathon runner .. certainly keep the 30k run except the day after a race

maintaining that run is beneficial

there are so many components to the programs and if one is diligent there is a lot to gain

enjoy your beer day

Cheers

TheEd

[Swerunner]

Actually, I skipped the run today. I have a tendency of cold in my throught. Tomorrow 1h distance, then 5k at what speed?

Don't worry, I'm good at listening and execute the training.

Cheers!

[TheEd]

run 20 minutes tomorrow and put the 1hr instead of the 5k paced

you need to monitor and avoid this cold (too much party )

:jive:

hope all goes OK

TheEd