How to train

[TheEd]

so you getting into the cycle and able to add the workout as well

please let me know if you have any aches or pains that could affect your running

Cheers

TheEd

[Raginglynx]

Did the 1 hr easy run today at lunch. I didn't feel any aches or pains from yesterday's workout
But the run felt very good - like floating forward.. May have been that I kept a higher cadence than I've been doing lately..

Day 10, 1st sub 40 10k round
easy day of 1 Hr running
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.78 1:00:34 5:37 136 148 92

[Raginglynx]

Hi!

I did the 5k paced run yesterday. After a little hard to decide on where to do it I chose outside over treadmill.. It was a little slippery at some spots, but went ok.. I did it under 20 min, but afterwards I felt I could've done better - I wasn't that tired

Day 12, sub 40 program
5K paced run – aim sub 20:00 5k
Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.0 3:57 3:57 159 169 91
2 1.0 4:00 4:00 169 174 92
3 1.0 3:49 3:49 174 179 93
4 1.0 3:52 3:52 177 181 93
5 1.0 3:52 3:52 181 184 94
TOTAL 5.0 19:32 3:54 172 184 92

[TheEd]

The first cycle back after the Build Up is always the cycle that blows the 'cobwebs off the pistons'

when you start the next cycle you will notice how different you will feel when doing the quality sessions

its all planned development

Cheers

TheEd

[Raginglynx]

I don't know, maybe it's just psychological, but I think I'm starting to feel the balance

If balance means that the you naturally adapt to a recovering pace after a harder exercise so that you are able to speed up later on, then I think I got it :S

Earlier it didn't feel so relaxed to run the day after paced runs, but nowadays it feels great. It doesn't actually feel like I've pushed the legs recently anylonger. Great feeling, anyway!

Day 13, 1st sub 40 10k round
1Hr easy run
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.91 1:00:00 5:30 133 149 92

Take care!

[TheEd]

during the Build Up the significant development is adjusting to the easy aspect that the 1hr easy runs try to achieve

we then carry those 1hr runs into the 10km schedule and they replace all the 30 min easy runs ...

after quality sessions you should recover during the 1hr runs and this in itself is development and underlines the importance of the development one tries to achieve during the Build Up program

once you develop during the 3 week 10km schedule where the 2k and 1k pace becomes quicker you move to a different level as well as race results and performances

everything is planned to achieve results at a given time .. many people simply run and wait for results, with our constructive training we make the results happens when we want them to happen and that is what the whole process of these programs is all about.

It is a learning process which relies on patience to achieve the objective

now ... onwards and forwards

TheEd

[Raginglynx]

Today I noticed that my pace has improved compared to same heart rate earlier Feels nice!

Day 14, 1st sub 40 10k round
easy day of 30min running
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.38 32:48 5:08 138 151 93

[Raginglynx]

The intervals went very good, I felt strong and able..
But did I go too fast?

Day 15, sub 40 program
start with 10 x 400m R 60 400/86sec - no faster
Lap Distance Time (sec) AvgPace AvgHR MaxHR HR After 60 sec rest
1 395 87 3:40 162 172 117
2 395 83 3:30 162 176 119
3 395 80 3:22 162 178 114
4 415 84 3:22 163 180 125
5 382 81 3:31 165 180 126
6 394 82 3:27 167 183 127
7 406 85 3:30 165 180 133
8 401 83 3:28 164 181 135
9 397 83 3:30 169 184 137
10 405 85 3:29 168 183 129

[TheEd]

when returning to the cycle after the Build Up the first 2k session is often tough then the 1k gets easier and by the 400m you should be feeling the need to go quicker

so this will all detail whether it was too quick when you do another 4k time-trial at the end of the cycle

are you up for it

TheEd

[Raginglynx]

It's nice to know that I follow the line, then

I'm very much up for it and look forward to it!
So I will do a 4k instead of the "up to 15k raceday", then?

Today I had a headache, I think I've caught a small cold from one of the kids.. Still only showed up as a headache. I decided to take the run, though, and it felt as usual.. Not tired at all. The headache could also have been something else. Sometimes I seem to be getting those from strange weather

Day 16, 1st sub 40 10k round
easy day of 40min running
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 7.24 40:02 5:32 133 149 93

Take care!