How to get a Big Swede running fast!

[Big Swede]

Hi!

Yesterday I did the 5x2k at a sunny and windy track.

K Time AHR MHR RestHR Totaltime

1. 4:09 145 155
2. 4:10 156 157 107 8:19

3. 4:10 148 158
4. 4:10 157 159 115 8:20

5. 4:13 151 158
6. 4:10 159 161 121 8:23

7. 4:13 155 161
8. 4:13 162 163 127 8:26

9. 4:21 155 161
10. 4:21 161 164 114 8:42


TOTAL: 42:10(4:13) AHR 152 MHR 164

I felt strong yesterday. On the forth I had to struggle and got acid in my legs. Then I think I did a mistake when I lay on my back during the last rest. I didn´t get rid of enough acid and when I started on the fifth my legs felt heavy and slow. The fifth was a nightmare! Altrough the session there where a head on wind down one of the straights.

Yesterday the AHR went down 2bpm since the last time but is still 4 bpm higher than 3 months ago. A little step forward.

Big Swede

PS nice to here that you are running again. Today my scale only went to 89,5kg so hang in there and yours will to.....DS

[TheEd]

this looks a good session especially due to what you have been going through recently

have dropped you a message

nice to see its coming back

TheEd

[Big Swede]

Any thoughts on the last 2k and me laying down to rest?

Big Swede

[TheEd]

The wind can be a killer and I wouldn't read much into it, if it were to happen again on day when for example when there is no wind then it is definitely something to look into

running in the wind leads to over exertion of the muscles and delivering a power to achieve a speed which would be achieved far easier

write down how you felt in a journal to compare to if it happens again and especially if no wind

ps.. going out right this moment, so will only reply later today if you reply to this post

TheEd

[Big Swede]

Hi!

Today I did 6x1k in perfect condidtions at the track:

K Time AHR MHR RestHR

1. 4:05 144 154 118

2. 4:05 150 156 122

3. 4:03 151 156 128

4. 4:03 152 157 128

5. 4:00 154 159 133

6. 3:55 156 162 134

Total: 24:11 AHR 149 MHR 162 :yes:

Today I felt strong and it felt controlled all the way. Started little slower today and it payed off. 6 bpm lower than last time and 1 lower than three months ago!!! :jester:

At last it really feels that I´m back and I´m so happy about it!

:jive:

Big Swede

[TheEd]

Good stuff Big Swede

if you go through this cycle without any problems you should be below 4 minutes on the next session

nice going

TheEd

[Big Swede]

That sounds promising!

I have no more races planned after Göteborgsvarvet and I was thinking it might be a good opportunity to do a 2 week offtraining period and a 3 week buildup before going on with the next cycle.

Then I probably will get my body working and get used to a little more milage/week and 5-6 runningdays/week.

What do you say, Ed?

Big Swede

[TheEd]

Big Swede, I don't want to rush towards an off period just yet, as you are only coming back to form now, so let's take it in small steps to getting the confidence back

which to me is the most important aspect right now

TheEd

[Big Swede]

I am a bit late now but in an hour or so I will do the paced run. Any thoughts about it?

Think I will do maybe 4:20/k today?

Big Swede

[TheEd]

That should be fine Big Swede and for a confidence booster you may consider going a little quicker on the last 1km if you feel up to it

TheEd