Let's try this again...

[wookie]

4.05 per k gives a 40:50 time for 10km

Hope this helps

TheEd

Fair enough

Doh! Poor questioning on my behalf. Regarding the pace, it was meant to read:

What pace should I be going for? A 41 pace? A 42? A 40?

Not, what pace should I be doing for a 41:00?

Thanks

[TheEd]

consider starting at a sub 42 minute 10km pace and seeing if you can speed up over the 2nd half

TheEd

[wookie]

Well that sucked.






It was pretty windy today. Figured I'd run the first half into the wind - anticipating being tired and not wanting to have to run into the wind after 5km.

at 3 km I got a stitch. Pushed through. 4.5 km got a stitch. Pushed through. Pulled off my HR monitor around 5 kms as I was feeling terrible and sides hurt. 6.3 kms got another one, tried to push through until I was running leaning one way because my side was hurting so much.

Pulled up at 6.5 feeling like crap with my side killing me.

I think my 5.0 km time was 20:23

A few things going through my head.

1. Maybe I don't have the endurance? I haven't been doing the longer runs or any of the runs 1:00 minute above my paced runs, they've been around 5:15 - 5:30 / km. More often 5:30.....

2. Wind, just a bad day, stomach has been off for over a week - maybe that's it?

3. I'm a wimp?

4. To warm?? It was +25 during my run - all my other runs including the paced runs have been done in +5 to +12, maybe I just didn't feel great in the heat.

5. I'm to heavy for my endurance level? For a 6 foot 200 lbs guy maybe I haven't run enough...

6. Food? I ate my usual breakfast, ran 5.5 hours later having only eaten a banana 25 minutes before the run.

I'm a little disappointed with myself.

I guess I should start over?

Remaining Days
20 minutes tomorrow (Saturday June 26)
30 (Sunday June 27)
30 (Monday June 28)

Starting Over
60 - 70 Minutes Tuesday June 29th
30 minutes Wednesday June 30
4x2km thursday (if I can find somewhere to do it) (Canada Day Holiday July 1st)

I'm out of town Thursday July 1st, Friday July 2nd and Saturday July 3rd not sure what I can do... But I'll try.

I've got a 10km race that I signed up for July 17th Exactly 19 Days from June 29th which precisely falls on the Tuesday I'm scheduled to start again (that worked out well). However, being out of town jeopardizes the 4x2 km day (Thursday July 1st).

Then I'm debating signing up for the Calgary Half Ironman 70.3 on August 1st (15 days after the race on the 17th)

Thanks for the help thus far it's appreciated!

:mrburns:

[TheEd]

wookie, what's up?

[wookie]

wookie, what's up?

Oh not much...

Was kind of waiting for some feedback/opinion on the above noted disaster. . . lol :laugh:

Started up again last Monday June 28th, did day 1, 60 mins, 4:50 approx pace. Biked 31km total (15 each way) to and from work that day prior to the run.

Day 2 biked from work 15km, 47 minutes, then did 30 min run. 15 mins into it felt light headed and weak. Had to sit for 5 - 7 minutes and compose myself. Walked back for a bit, then jogged, felt weak again. Walked... Jogged. Then had a stomach episode.

The next day was supposed to be 4x2kms and a travel day as like I mentioned I was taking off for 5 days.

Didn't feel up to it.
7 hours in car, got in late to destination.
Next day couldn't really find a place to run.
Spent some time on the lake wake surfing.
Same thing next day.
Had a spill the second day and hurt my shoulder a bit.
Took rest of the trip off.
Got home, took Monday off.
Saw Physio Tuesday, said I have rotator cuff strains and bone bruise in shoulder. (old hockey problematic shoulder).

Biked to / from work Tuesday July 6th 31km 75 minutes.
Biked to / from work Wednesday July 7th 31 km 77 minutes. Day 1 running, 60 minutes, 12.5 km.
Bike to work Thursday July 8th, 15.5 km 34 minutes. Day 2 running, 30 minutes 6.5 kms
Feeling good again

Friday will be day 3 (not working, so no cycling). I'll do 4x2 or 5x2 and update.

Shoulder will keep me out of the pool for 2 weeks. Out of the gym (other than physio exercises for a few weeks).

Was hard to bounce back from (mentally) after failed race day, and following week that day that made me feel ill followed by shoulder mess up. Needed a couple of days I think. Car is being problematic and so I'm riding my bike to / from work everyday.

How have you been?

[TheEd]

wookie .. you tend to jump in at the deep end .. you need to work on the policy of 'less is better' to start with, so that you body has an opportunity to absorb the training

the 3 days which are important are the 2000's then Sunday long run and 1000's

in balancing things .. the 2k's mega important

then little or no running

then the longish run

then little or no running

and then the 1000's

then little or no running and then getting into a routine of the cycle even if you cut all the runs down. The 2 weeks following the major quality sessions gives the body a chance to adapt and to build upwards

let's cutback on your expectations and work with me to get the simple things done without looking for immediate results

you need some history in running ( a base of consistent running) to be able to build upwards

let's give it another chance using the advice mentioned above

consider starting up next Thursday for the 2k's for example

even consider lowering that distance to 1500m

just as long as you can feel you are progressing

TheEd
ps.. my apologies for not replying to your disaster earlier ..

[wookie]

whoops.....

[wookie]

wookie .. you tend to jump in at the deep end .. you need to work on the policy of 'less is better' to start with, so that you body has an opportunity to absorb the training

the 3 days which are important are the 2000's then Sunday long run and 1000's

in balancing things .. the 2k's mega important

then little or no running

then the longish run

then little or no running

and then the 1000's

then little or no running and then getting into a routine of the cycle even if you cut all the runs down. The 2 weeks following the major quality sessions gives the body a chance to adapt and to build upwards

let's cutback on your expectations and work with me to get the simple things done without looking for immediate results

you need some history in running ( a base of consistent running) to be able to build upwards

let's give it another chance using the advice mentioned above

consider starting up next Thursday for the 2k's for example

even consider lowering that distance to 1500m

just as long as you can feel you are progressing

TheEd
ps.. my apologies for not replying to your disaster earlier ..

Yeah - I tend to do that. Jump in. I've got a problem with doing something and not being better at it than the last time. I can't sign up for races if I feel like I can't best my last time. It's like I need to prove something, which gets in the way of doing stuff. It's almost like if I can't go out and do a great job I'd rather not do it at all. Ah well, we'll work on that.

I've been running consistently since the beginning of May though and feel pretty good. I don't know what happened with the race day. No worries about not replying more quickly. And last week when I got dizzy and light headed... that was just weird. I think I'm just adjusting to running in the heat. We've had NO WARM weather this spring and suddenly two weeks ago summer hit on the day's I've run. Anyway. . .

I've got a 10km race July 17th. Nothing I can't go easy on. It's not serious I'm just joining a friend who wanted someone to do it with them so they'd do it. That's Saturday July 17th.

Okay let's work this out (schedule) Can you fill in the remaining 1,000s and 2,000s and then maybe I can understand better. I get confused with how the 1,000s slot into the next week and then when the 2,000s are repeated again. Don't need to do through August, just one or two cycles so I can figure the rest out. And notice the July 17th commitment.


Friday July 9th (today) - Did nothing you said 2ks next thursday but until then?
Saturday July 10th -
Sunday July 11th - Long Run
Monday July 12th -
Tuesday July 13th -
Wednesday July 14th -

Thursday July 15th - 2,000's
Friday July 16th -
Saturday July 17th - I've got a 10km race today (doesn't have to be a PB)
Sunday July 18th - Long Run
Monday July 19th -
Tuesday July 20th -
Wednesday July 21st -

Thursday July 22nd -
Friday July 23rd -
Saturday July 24th -
Sunday July 25th - Long Run
Monday July 26th -
Tuesday July 27th -
Wednesday July 28th -

Thursday July 29th -
Friday July 30th -
Saturday July 31st -
Sunday August 1st - Long Run
Monday August 2nd -
Tuesday August 3rd -
Wednesday August 4th -

Thursday August 5th -
Friday August 6th -
Saturday August 7th -
Sunday August 8th - Long Run
Monday August 9th -
Tuesday August 10th -
Wednesday August 11th -

Thursday August 12th -
Friday August 13th -
Saturday August 14th -
Sunday August 15th - Long Run
Tuesday August 16th -
Wednesday August 17th -

Thursday August 18th -
Friday August 19th -
Saturday August 20th -
Sunday August 21st - Olympic Triathlon Day

[TheEd]

over here

Saturday July 17th - I've got a 10km race today (doesn't have to be a PB)
Sunday July 18th - Long Run

just do the race as a long run

Cheers

TheEd

[wookie]

over here

Saturday July 17th - I've got a 10km race today (doesn't have to be a PB)
Sunday July 18th - Long Run

just do the race as a long run

Cheers

TheEd

And what am I doing every other day?
I'm confused about how the weeks progress.

Thursday, 2,000s
Sunday, Long Run (the 27th will be saturday)
Tuesday, 1,000s

Thursday, 2,000s
Sunday, Long Run
Tuesday, 1,000s

Thursday, 2,000s
Sunday, Long Run
Tuesday, 1,000s

Thursday, 2,000s
Sunday, Long Run
Tuesday, 1,000s

Is that all I'm doing? I'm pretty sure I've got something wrong. I'm assuming it's the 2,000's two days after the 1,000s that doesn't seem right?

Thanks