How to get a Big Swede running fast!

[Big Swede]

I will follow your plan and rest today. The thighs feels ok today so tomorrow is no problem.

I´m afraid it will be treadmill tomorrow again. Not shure about the best way to do it. Should I rest the full 60 sec and then start the mill or should I start it so i´ve reached the right pace after 60 sec? Think it needs 15-20 sec to get the right pace.

Dont really like the treadmill but the track is full of snow right now. Maybee I can try to find a flat 1k strip on the road with my Garmin instead?

Big Swede

[TheEd]

you can jog the 60 secs however the pulse will not drop as low however for this session it isn't anything serious

the feedback should be interesting

TheEd

[Big Swede]

Found a flat 1k so I went outdoors.

The session was a real mess!

After the first 2 reps I had to do No2 and during that my Garmin went out of batteries!!:duh:

Had to use my phone instead. With no pacecontroll I went a bit to slow:

1. 4:03 AHR153 MHR159 RestHR115
2. 4:05 AHR153 MHR161 RestHR118
3. 4:08
4. 4:09
5. 4:11
6. 3:43 !!!!

The last one I got company from runners who put on a spurt and I couldn´t be slower than them so hence the time. Sorry for the mess I made today and the lack of data.:whistle:

Had an ok feeling today despite the problems.

Whats next?

Big Swede

[TheEd]

Hi Big Swede

continue with week 2 of the schedule

and when it comes to the weekend we can discuss what to do over the weekend

Then after this cycle we have one 3 week cycle left

TheEd

[Big Swede]

Will do!

I´m happy today cause no pain or stiffnes at all in my legs!

Thanks for your help,

Big Swede

[Big Swede]

Hi,

Day 9: 5,57k 29:11(5:14/k) AHR 136 MHR 147

Day 10: 10,56k 1:00:47(5:45/k) AHR 134 MHR 147 Lot of snow today, really beautiful!

The legs are still feeling ok.

What do you think about the weekend?

Big Swede

[TheEd]

simple 30 to 40 minute easy runs over the weekend

run as you feel in a way which you feel will benefit you and your legs

then provide feedback of heart rate

Thanks and enjoy

TheEd

[Big Swede]

Data of weekend:

Sat: 5k 27:28(5:30/k) AHR 132 MHR 149 Prebreakfastjogg.

Sun: 8,97k 47:29(5:18/k) AHR 138 MHR 151

Legs feel fine. I have run the last three times in new shoes and today I feel a little something in my left calf. I think I´m just not used to the new shoes.

So, tomorrow rest and tuesday 10x400m?

Big Swede

[TheEd]

Big Swede, with the new shoes, if you can, put the old 'inner soles' of the shoes into the new shoes

and if you still have problems alternate the shoes

be careful, tight calves can often lead to

shinsplints

TheEd

[SIZE="1"]ps.. we back home[/SIZE]

[Big Swede]

I have custom made soles that I move from the different shoes. I will let the new shoes rest for a couple of times.

I felt it about 3-4cm below the knee. Havent felt anything today.

How about the pace tomorrow? 90s/400?

Big swede

[SIZE="1"]Ps welcome home [/SIZE]