How to train

[TheEd]

good to have you posting C

keep positive and the rest shall roll into place

take a look at ihenman to see the frustration he went through before things slowly coming together

http://www.time-to-run.com/forums/showth...21&page=20

enjoy

TheEd
ps.. where are you with your training?

[Raginglynx]

Thanks TheEd!

Yesterday I did the 6x1k session. It went very good.
So today I'm on day 9 of the Sub 40.

Here is a little running history since the race:

Sun 18/9 - 1 hr, 11.7 km @ 5:13 min/km @ hr 148
Mon 19/9 - 41:30, 7.8 km @ 5:17 min/km @ hr 176
Tue 20/9 - 1 hr, 11.2 km @ 5:23 min/km @ hr 143
Wed 21/9 - 45:26 @ hr 145 (pod didn't work)
Thu to Fri - Hadn't time

Sat 24/9 - 5x2k session
Lap 1 - 2 - 3 - 4 - 5
Time, 7:51 - 8:02 - 7:56 - 7:54 - 7:55
Avg HR, 161 - 166 - 170 - 172 - 176
HR aft. 90 secs rest, 86 - 115 - 119 - 125 - 126

Sun 25/9 - 55:45, 9.8 km @ 5:40 min/km @ hr 143
Mon 26/9 - 1 hr, 11.5 km @ 5:12 min/km @ hr 155

And yesterdays 6x1k I will post later

Cheers!

[TheEd]

the 2k session does look good

definitely rolling back towards something

TheEd

[Raginglynx]

Later today I will do a 10.2 km race. I will post my results afterwards

The 2k and 1k quality sessions this week and last week were solid and felt very good. I feel strong today too.. I'm really up for the challenge of running sub 40:40 today!

rdgs,
Christian

[Raginglynx]

I did well, I believe.
I finished at 40:16, meaning a pace of 3:57.

Then I was satisfied. Today I have hard to be. My goal this year was below 37 in 10k. I ended up at almost exactly the same results as I had this time last year. A failure.

To me it doesn't matter that I have been injured, because I've worked so hard to reach a higher fitness. Run between 60-70 km a week. But still it didn't mean anything physically in the end. An injury threw it all down in a second.

I just have a little hard to stay positive today.. It will get better, I'm sure of it.

15 October – Running lights, 10.2 km

1 – 3:52
2 – 3:55
3,4 – 7:44
5 – 4:07
6 – 4:22
7,8 – 7:59
9 – 4:19
10 – 3:53
———
40:16

rgds,
Christian

[TheEd]

Christian .. I think you being too hard on yourself .. you have been through many changes and things that have unsettled you this year

you have not trained consistently by a long way

if you look you will see you have not posted training feedback for quite a while

this is all about consistency .. to me you have come a long way BUT you cannot have a 'defeatist' outlook .. you must be positive when you look back at the upheaval of this year .. from family .. china .. injury et al

look forward as that is the only direction

onwards and forwards

TheEd
ps.. look at IanHenman - http://www.time-to-run.com/forums/showthread.php?t=1121 and see the matter of consistency .. you are not the only one who experiences these things .. so be positive towards yourself and your position

[Raginglynx]

Maybe you're right..

Between September 2010 and may 2011 I was very consistent in the running though. There weren't a lot of runs I didn't do. But then came the injury..

Anyway.. I feel more confident now and look forward to better results in the future. The past three days however it feels like there's something going on in the body. I feel unstable in the stomach, like I have some bacteria or so.. The children and Emma have been sick too.

So this thursday, friday and today I haven't run. I think it's wise to let it get out of the system. Hopefully I'll feel better tomorrow.

I haven't posted a lot these past weeks but I have been doing almost all of the runs , all 1 hour easy in between and all quality runs.

Do you want all the data now?

Here's the ones since the race at least:

Sun 16 - 1 hour, 5:13, 140
Mon 17 - 1 hour, 5:30, 143
Tue 18 - 1 hour, 5:21, 144
Wed 19 - 1 hour, 5:16, 145

Hope everything is well with you at the new location!

rgds,
Christian

[TheEd]

Hi C .. try to get the sickness out of the system then we can look to get back onto a routine

consistency is the key

Cheers

TheEd
[SIZE="1"]ps.. things tough this side but getting there[/SIZE]

[Raginglynx]

Today I did the 5 x 2k. At least I think I did. The watch went out of battery and restarted itself during the first interval, so I continued by just running for 8 minutes and 1,5 min rest at what I thought to be around race speed. So approximately 5 x 2k at race pace

It felt good and I felt fit. Not tired in the legs at all either during or after the run. I can't be sure that I ran hard enought though

I also see now that my history from the past week is gone from the watch. I haven't uploaded it to the computer yet, so it's lost..

Anyway, I've been running 1 hour easy every day since Sunday. At Sunday I remember I felt very strong, on Monday it got back at me and I was tired in the legs. On Tuesday and yesterday (Wednesday) I have felt full of energy again

So now I'm on the first week of the program again.

PS. I hope it will get easier for you down there soon. I follow your blog.

[TheEd]

once you achieve consistency there is a direct positive affect on your results

what you able to achieve in the 5 x 2k session is a marker for your 10k

now with winter coming it is more difficult to maintain consistency, you have to be realistic in the knowledge that this will have an impact on performance

all the best

TheEd