How to get a Big Swede running fast!

[TheEd]

OK .. 88/90 second 400m

run one in 88 and then 1 in 90 .. alternate through all 10

feedback to tell which pace you more comfortable at

TheEd

[Big Swede]

Well, don´t think I can controll the pace in that way yet but I´ll try my best.

Got only three ours of sleep this night so we will see how it goes today......

Big Swede

[TheEd]

Big Swede .. when having such a little sleep, the heart rate monitoring plays a major role, if you heart rate is 10 beats higher than normal it shows a direct affect

so when doing the sessions and the HR is very high you must know that it can have a negative effect overall

so do be aware of how you feel and rather miss the session if necessary

a light jog may sometimes be better

TheEd

[Big Swede]

On the 2k warmup I watched the pulse and it felt ok. It was AHR136 during the 10min of warmup so I went for it. Today I tested a 200m indoor track for the first time.

1. 1:28 AHR145 MHR157 RESTHR 124
2. 1:29 AHR145 MHR159 RHR128
3. 1:27 AHR149 MHR162 RHR128
4. 1:28 AHR150 MHR162 RHR130
5. 1:30 AHR152 MHR162 RHR128
6. 1:28 AHR152 MHR164 RHR132
7. 1:28 AHR153 MHR163 RHR134
8. 1:29 AHR154 MHR164 RHR133
9. 1:28 AHR156 MHR164 RHR136
10.1:28 AHR155 MHR164 RHR133

It felt good all the way. Didn´t have to struggle to much. Did a 1k downjog so total 7k.

What does these figures tell us?

BIg Swede

[TheEd]

What it tells us (which you already know) is that running faster is not a problem for you and that the further you run is where you size and weight plays a negative role.

We simply need to do the cycles and the improvement in 5x2k is the main indicator of what you can do over the distance

nice session

TheEd

[Big Swede]

I´m glad that last week is over. Way to little sleep. On thursday I turned my business over to the new owner. From monday til saturday I just got 3-5 ours of sleep per night. I couldn´t follow this weeks plan so this is what I managed after the 400 :

Day 16: 6k 34:12(5:41/k) AHR136 MHR149. The legs were really stiff and my pulse was 4-5 bpm higher than normal.

Day 17: Rest

Day 18: Fartlek 6k 33:01(5:30/k) AHR133 MHR147. I was tired and it felt hard.

Day 19: 4 hours of slalom with the kids

Day 20: 10,56k 56:10(5:19/k) AHR142 MHR154. Felt ok in the beginning but later it was just heavy. Again higher pulse than normal, 3-4 bpm.

Today I rest.

Will try to use my newfound freedom to get back to normal sleep and eating. This morning the scale went to 94,6kg!

But now I look forward to hopefully completing a 3 weeks cycle, starting tomorrow and ending up doing a good race on 22/3.

To complete my running I will now start with strength training 2-3 times per week focused on core and legs. Will use a Kinesisgym and do some groupsessions.

Big Swede

[TheEd]

T .. make sure your legs recover before doing the strength work as that type of training may be too much stress at this moment

expect your 2000's to be 5 seconds per k slower this Thursday due to weight

Good luck

TheEd

[Big Swede]

T .. make sure your legs recover before doing the strength work as that type of training may be too much stress at this moment

Yes I can also see that problem, but how do you think I should do it?

I obviusly need to strengthen my legs and to prevent injuries like the ones I experienced last year I need a stronger core. Loosing weight will of course help.

Big Swede

[TheEd]

Hang in there a little longer

you have shown a definite ability to run faster and we have learnt the problems of the long run

to throw in some strength work now could upset the balance we developing

as we progress further we shall find solutions to the long run and then rather consider introducing the simple

Strength Training Information

shown on the site for now

what say you?

TheEd

[Big Swede]

A couple of month ago I started doing strength exercises using only my body like the ones on this site. 2-3 times per week and I really felt progress and a better running step followed. Then I got a cold and I didn´t get back to the exercises.

Now I invested in a gymcard for the following year and it would be a waste not to use it. I will be really restrictive with the leg exercises and do some more corefocused sessions and not overload my legs.

Thanks

Big Swede