How to get a Big Swede running fast!

[TheEd]

Big Swede

I am not so sure you ready for a paced run quite yet

so lets drop the run on Saturday to 5k @ up to 150 bpm max

if you feel like running slower then please do.

Normally if you were running the race next week we would put in a paced run worked out similarly to this ..

if racing a 10k the following week and the time aimed for is sub 40 minutes

then we would recommend a 5k at sub 20 minutes

so it is a paced run at the same speed as goal 10k time but half the distance in this example

I hope that helps

TheEd

[Big Swede]

Sounds ok to me!

I'll just go on the feeling i have on saturday, but no more then 150bpm.

I´m going to study the racecalender and see if we can fit in some races along the way. Will get back on that!

Thanks

Big Swede

[Big Swede]

Heres the calender:

22/3: 10,55k Seedingrace for Göteborgsvarvet(16/5) Really need to do this to get a better startingposition(group)

18/4: 7,5k Olympiatravsjoggen
19/4: 5 and10k Premiärloppet (terrainrace)
25/4: 10k Lerumsloppet

and the big goals for the spring:

9/5: 10,6k Springtime Mariestad
16/5: 21,1k Göteborgsvarvet

These are races around Gothenburg but of course there are more races in other places.

Have a nice weekend!

Big Swede

[TheEd]

The races in April certainly look good for a small race period

Run either a race or hard time-trial next week and then we can look to the 10.5km run

Have a good weekend

TheEd

[Big Swede]

Today I felt really tired with heavy legs. Did a 1k warmup then the 5k:

Time: 23:31(4:42/k)
AHR: 146
MHR: 152

I think I will just do 30-40min easy tomorrow. Is that ok?

Big Swede

[TheEd]

no probs Big Swede

consider increasing your protein intake over the weekend and consider eating a few bananas as well

Take it easy, the main sessions have been done already and now the body needs to bounce back from the sessions

Cheers

TheEd

[Big Swede]

Thanks!

Then protein and bananas it is!

Big Swede

[Big Swede]

I didn´t get any response from the the body today! :rip:

8,21k 42:50(5:13/k) AHR 142 MHR 152

I had a better feeling today but after a couple of k that feeling most definitly had gone.

Big Swede

[TheEd]

take a day off tomorrow and see if you can recuperate

Not sure if it was the long run or the 2000's that did the damage

we may need to look into the training before and after the quality sessions where maybe rest after a session like the 2k's would be better

TheEd

[Big Swede]

My thought to. Think maybe the 6 days a week is to much for me right now. Used to do 4 days per week before the program and then recovery was ok. But of course then I didn´t do the 2k and 1k.

Will also be more focused on weightlost in a couple of weeks. That will hopefully help a bit.:mmm:

Big Swede