How to get a Big Swede running fast!

[Big Swede]

Today I did the 6x1k:

K Time AHR MHR RestHR

1. 3:58 147 161 116

2. 3:58 156 164 129

3. 4:00 158 166 129

4. 4:04 158 163 133

5. 4:07 158 163 135

6. 4:00 159 169 137

Total: AHR 155 MHR 169

It felt better today, felt strong the first 3 and the rest was a struggle. The AHR was 5 bpm higher today than the same session on 3/2. The same trend as last week on the 5x2k.

On the positive side it felt good today so I will just focus on the feeling! :yes:

Big Swede

[TheEd]

good to have you doing the sessions again

your 'turnpoint' came when you went up to 166 bpm

note how for the next 2 it dropped to 163, this was the effects it had on your legs as well maybe as a mental approach

on your last 1km you pushed your pulse up to 169

Big Swede it shows you have what it takes and it is a small matter of the confidence returning

and we can achieve this, you moving in the right direction

TheEd

[Big Swede]

"note how for the next 2 it dropped to 163, this was the effects it had on your legs as well maybe as a mental approach"

Ok, this time I think it was more mental than the legs. Aimed to keep them sub 4min and when I didn´t reach that in third I lost a little of the battle and went slower.

On the last I pushed a bit extra on the last lap especially on the last 100m. I find that it shows that there is still a lot more t give even when it doesn´t feel like that. A good mental lesson!:yes:

Today I did a prebreakfastjog, 7,73k 42:15 AHR140.

Tomorrow I will do the paced 5k for the first time! What do you think about my pace for this session?

Big Swede

[TheEd]

don't let your pulse go over 155 for the paced (even of it is slow for you)

try to be cautious now that you feeling better

TheEd

[Big Swede]

Tried that approach with max 155 bpm:

K Time AHR MHR
1. 4:22 142 154
2. 4:31 154 156
3. 4:28 154 156
4. 4:33 155 156
5. 4:28 155 157

Total: 22:22(4:28) AHR152 MHR157

It was hard today, but the sun was shining and I had shorts on for the first time this year!:yes:

Big Swede

[TheEd]

it was a paced session and something you can use as a marker for future runs at the same pulse rate

onwards and forwards

TheEd

[Big Swede]

Hi The Ed!

Today I did my second race so far this year. It was a 7,5k race and this time I used my Garmin pacesetter. Set it at 4:15/k.
K Time AHR MHR

1. 4:14 158 161

2. 4:17 159 162

3. 4:18 162 164

4. 4:14 162 164

5. 4:21 162 164

6. 4:12 160 162

7. 4:14 163 165

7,5. 1:55 166 170

Total: 31:46(4:14) AHR 161 MHR 170

It felt good to 3k and then the struggle started. 5k time was 21:26. Managed to keep my goalpace for the day and that feels good. Think that maybe I could have pushed it a bit more.

Today felt like a step in the right direction! :yes:

Starting to look forward to the next race!

Big Swede

[TheEd]

nice Big Swede

once you start becoming positive then you sure to go forward

even if things have not been that great the mere fact that you consistently sticking to the task will work out for you in the end

nice going

TheEd

[Big Swede]

Thanks!

For the next three weeks a will try to complete a cycle. I think I will skip the 30min easy sessions and take a walk instead to recover better.

Do you like to have feedback on every session or just on the key ones?

I´m really cuorius about how your traning is going?

Big Swede

[TheEd]

Hi Big Swede

feedback on all the key sessions a definite and once we start to introduce the long runs. Please note the long runs are not problematic in the future if run at a certain pace.

The reason being is that you then run more efficiently at quicker pace and therefore there are less bio-mechanical problems resulting from the weight bearing

we will get there

TheEd

ps.. as for myself, had a set-back a few weeks ago and have only got back into things in the last week or so, weight hovering around 93/94kg but have run the 3.78km route this week in 17.34 (the course is only 800m on tar road, rest gravel and off road but a familiar route). And now I have the added motivation of the wife beginning to run well