How to train

[TheEd]

OK, understood

then consider moving up to the 10k schedule (normal 4k time-trial, to assess status) and building up your long run to 90 minutes and / or 18k

you can get away with that for the half,especially if you doing the 2k session

Cheers

TheEd

[Raginglynx]

Great!
Thanks the Ed. And like always the long run means the saturday run every 3rd week in the program, right?

rgds,
Christian

PS. How's the weather down on the Islands now?
Here in Sweden it feels pretty much like spring, which is nice since we're hoping to start build our house ASAP and also, running really benefits from it

[Raginglynx]

Hi,

Did the 4k time-trial this saturday 3rd March. I warmed up with 15 min of easy running - the time it took to run from home to the local 400m track.

Before I prepared myself not to be too disappointed about my fitness.
But it went surprisingly well. In the last km, when I increased a little I felt I could have pushed myself even a little harder on the earlier three km's.

Weather-conditions: +5 degrees C, just a slight wind.

4k time trial on 400m track

Km - time - avg HR - cadence
1st km - 3:55.42 - 166 - 94
2nd km - 3:54.19 - 176 - 95
3rd km - 3:53.72 - 180 - 95
4th km - 3:43.12 - 186 - 97
Total - 15:26.45 - 177

Yesterday and today I did 1 hour easy

5th March - 1 hr easy, 12.39 km @ hr=154
6th March - 1 hr easy, 11.66 km @ hr=156

How do I proceed? :p

[TheEd]

nice going C .. start on the sub 40 minute 10k program structure and we add 5 to 10 seconds to the 2000m

so 4.05 to 4.10 per k = 81.0 to 8.20 per 2k

1k session 3.55 to 4 minutes per k

then at the end of the first cycle we should have a reassessment

welcome back

TheEd

[Raginglynx]

Thanks, theEd!

Will do!

rgds,
Christian

[Raginglynx]

Last friday I did the 5 x 2km intervals.
I think it went fine. I didn't feel overly tired or fatigued anywhere. There were some winds but I tried not to fight them, like I otherwise do. That usually causes a lot of fatigue in the legs. This time I just ran and tried to keep the pace.

Fri 9th March, 5 x 2km intervals
Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec
1 2.00 7:52 3:57 N/A N/A 101
2 2.00 7:51 3:56 165 175 108
3 2.00 8:04 4:03 169 180 118
4 2.00 8:10 4:06 173 181 127
5 2.00 8:01 4:01 176 185 124

Sat 10th March, 1 hr easy
Distance - 11.87 km
avg hr - 147 bpm

Sun 11th March, 18 km run
pace - 4:55 min/km
avg hr - 156 bpm

Mon 12th March, 1 hr easy
Distance - 11.13 km
avg hr - 146 bpm

rgds,
Christian

[TheEd]

a very good session C

you in better condition than you probably give yourself credit for

hopefully once spring comes you can have a decent season

grand

TheEd

[Raginglynx]

Thanks TheEd

Yesterday I did the 1k intervals. In the beginning I had it a little tough, but probably that was because it was slightly uphill. I ran in Gävle along a big road. Therefore I turned after 3 km and headed back to the hotel. The last 3 intervals went much easier. It felt good and it feels good to put the quadraceps to the test.

Day 8, sub 40 program – 1st round 2012
start with 6x1k R60 3:55 km/min to 4:00 km/min
Lap Time AvgHR MaxHR HR After 60 sec rest
1 3:58 ? ? ?
2 3:53 158 177 ?
3 3:47 161 175 ?
4 3:46 166 176 ?
5 3:49 163 173 ?
6 3:51 164 176 ?

Day 9 – 1hr easy
1:00.57 – 12.15 km – 5:01 min/km – hr 148

[TheEd]

session looks steady enough, how are you finding the running surface?

hopefully you able to build on the consistency as both the 2k and 1k intervals show there is something to build on

TheEd

[Raginglynx]

The surface here is nice now. No snow, no ice. Weather conditions overall is quite good. Need to wear long tights, jacket and undersweater still. But on some runs I can skip the gloves and cap.

I feel surprisingly steady. We'll have to see if the achilles says no though. Still everything is stable there too. I feel something there sometimes, but no more than I have the past year.

Time for todays easy run

rgds,
Christian