16-08-2015, 08:26 PM
Great thanks, I will skip the half marathon and prioritize a 30K+ run then.
Time for an update on my running. Sorry in advance for the long post, lots to share and log.
Day 15: 10 x 400m on tartan track, almost all done in 82-83 secs, with avg HR around 165 and max around 177 for most of the intervals after the first few. The last I completed faster, in 75 secs with avg HR 168 and max 181. Definitive improvement over three weeks earlier, with 6 seconds quicker total time and avg HR down from 169 to 162 (avg of avg HR during the intervals)
Day 16: 8,09 km easy in 39:55 for avg pace 4:56 and avg HR 148.
Day 17: Rest
Day 18: 30 km mountainbiking towing a trailer with my 3 year old. Very easy pace (avg HR of 118) and spent 2 hr 15 minutes on the bike, excluding a long break halfway. I know this is far from the best way to prepare for a race the day after, but hey, it was not an important race and I had a good time biking with a friend and our kids.
Day 19 and race day: Raced the mountain trail run, which turned out to be 22K. Hilly route, lots of technical sections with rocky trails and some marsh sections which were extremely soggy, tough and heavy and just some 5-6 kms of dirt road divided in two easy sections. Finished in 1:53:13 which was OK, but not great IMHO. Avg pace 5:09 and avg HR only 170, reflecting the technical nature of the race and also the fact that this type of race is really not my thing (I am comparatively better on flat asphalt or hard surface races) and felt I was not really able to push hard. The worst part was being absolutely trashed by my friend, who came in 5 mins faster (it's his kind of race profile and terrain though). At least I beat my other friends' wife with a minute or so. Also did a few kms of both warm up and warm down.
Day 20: mountainbiking 24 km in 1 hr 45 mins, very easy recovery with avg HR of only 106.
Day 21: 6 km easy in 32 mins for avg pace 5:20 and avg HR 140
Started the 2 week marathon cycle outlined by you. Due to family and priorities I decided to start day 1 of the cycle on Wednesday, hence the day 0 below, which is Tuesday
Day 0: 12 km in 59:23 for avg pace 4:57. No HR data.
Day 1: 8 km in 46:59, extremely easy with avg pace of 5:52 and avg HR of 128.
Day 2: Skipped the 30 min easy and had a rest day
Day 3: 5 x 2k. Details below
Day 4: rest
Day 5: Long run 31,7 km in 2:51:25 for avg pace 5:24 and avg HR 150. Quite hilly route, which I ran controlled and nice for the first 20k, but during the last 12 I noticed HR drifting upwards while pace was stable. Legs were sore during the last few kms and was running out of gas. Only had water with some blackcurrant juice during the run, i.e. did not eat or take energy bars or gels, and I believe I was approaching my limit without consuming calories as I felt tired and out of fuel towards the end. I plan to test energy gels and more water/juice during my next long run.
5 x 2k:
# Time AvgHR MaxHR MinHR
1 07:35,1 166 177 112
2 07:34,7 173 180 127
3 07:37,1 175 182 127
4 07:30,3 177 183 129
5 07:32,6 177 184 125
Sum 37:49,8 174 184 112
Avg 03:47,0
Very pleased with these results, where the total time was almost a minute faster than 3 weeks ago (avg HR the same). Slightly faster route than last time, but definitively a nice improvement. Thanks for the program, clearly works!
Now for the questions:
- I am running a 5 x 5 K relay on Thursday (day 9) in Stockholm. Was thinking of an easy and short recovery run tomorrow, then the rolling hills Tuesday, before a short and easy run on Wednesday, leading up to this 5k. What do you think about this plan? Not important to perform at my best in the relay race, but would like to finish in around 19 mins.
- Since the above 5 k replaces the 5k paced of day 12, I was thinking of going on a long run again in the weekend, aiming for 20-25k. What do you think?
All my efforts are now geared towards the marathon on the 19th of Sept, but the 5 x 5 relay is a social thing with colleagues and friends that I do not want to miss.
Thanks again for your program and advice TheEd, I highly appreciate it and the results already speak for themselves!
Time for an update on my running. Sorry in advance for the long post, lots to share and log.
Day 15: 10 x 400m on tartan track, almost all done in 82-83 secs, with avg HR around 165 and max around 177 for most of the intervals after the first few. The last I completed faster, in 75 secs with avg HR 168 and max 181. Definitive improvement over three weeks earlier, with 6 seconds quicker total time and avg HR down from 169 to 162 (avg of avg HR during the intervals)
Day 16: 8,09 km easy in 39:55 for avg pace 4:56 and avg HR 148.
Day 17: Rest
Day 18: 30 km mountainbiking towing a trailer with my 3 year old. Very easy pace (avg HR of 118) and spent 2 hr 15 minutes on the bike, excluding a long break halfway. I know this is far from the best way to prepare for a race the day after, but hey, it was not an important race and I had a good time biking with a friend and our kids.
Day 19 and race day: Raced the mountain trail run, which turned out to be 22K. Hilly route, lots of technical sections with rocky trails and some marsh sections which were extremely soggy, tough and heavy and just some 5-6 kms of dirt road divided in two easy sections. Finished in 1:53:13 which was OK, but not great IMHO. Avg pace 5:09 and avg HR only 170, reflecting the technical nature of the race and also the fact that this type of race is really not my thing (I am comparatively better on flat asphalt or hard surface races) and felt I was not really able to push hard. The worst part was being absolutely trashed by my friend, who came in 5 mins faster (it's his kind of race profile and terrain though). At least I beat my other friends' wife with a minute or so. Also did a few kms of both warm up and warm down.
Day 20: mountainbiking 24 km in 1 hr 45 mins, very easy recovery with avg HR of only 106.
Day 21: 6 km easy in 32 mins for avg pace 5:20 and avg HR 140
Started the 2 week marathon cycle outlined by you. Due to family and priorities I decided to start day 1 of the cycle on Wednesday, hence the day 0 below, which is Tuesday
Day 0: 12 km in 59:23 for avg pace 4:57. No HR data.
Day 1: 8 km in 46:59, extremely easy with avg pace of 5:52 and avg HR of 128.
Day 2: Skipped the 30 min easy and had a rest day
Day 3: 5 x 2k. Details below
Day 4: rest
Day 5: Long run 31,7 km in 2:51:25 for avg pace 5:24 and avg HR 150. Quite hilly route, which I ran controlled and nice for the first 20k, but during the last 12 I noticed HR drifting upwards while pace was stable. Legs were sore during the last few kms and was running out of gas. Only had water with some blackcurrant juice during the run, i.e. did not eat or take energy bars or gels, and I believe I was approaching my limit without consuming calories as I felt tired and out of fuel towards the end. I plan to test energy gels and more water/juice during my next long run.
5 x 2k:
# Time AvgHR MaxHR MinHR
1 07:35,1 166 177 112
2 07:34,7 173 180 127
3 07:37,1 175 182 127
4 07:30,3 177 183 129
5 07:32,6 177 184 125
Sum 37:49,8 174 184 112
Avg 03:47,0
Very pleased with these results, where the total time was almost a minute faster than 3 weeks ago (avg HR the same). Slightly faster route than last time, but definitively a nice improvement. Thanks for the program, clearly works!
Now for the questions:
- I am running a 5 x 5 K relay on Thursday (day 9) in Stockholm. Was thinking of an easy and short recovery run tomorrow, then the rolling hills Tuesday, before a short and easy run on Wednesday, leading up to this 5k. What do you think about this plan? Not important to perform at my best in the relay race, but would like to finish in around 19 mins.
- Since the above 5 k replaces the 5k paced of day 12, I was thinking of going on a long run again in the weekend, aiming for 20-25k. What do you think?
All my efforts are now geared towards the marathon on the 19th of Sept, but the 5 x 5 relay is a social thing with colleagues and friends that I do not want to miss.
Thanks again for your program and advice TheEd, I highly appreciate it and the results already speak for themselves!