Midweek Run - Plan Advice

[SlowMow]

Pretty poor run today I'm afraid. I felt tired (due to a late night) and got a stitch on each of the last three intervals. Mentally I just wasn't up for it. I feel like I am begining to develop a psychological problem with these 2K intervals. They are the only part of the program I really don't like.

I had to run after work today which didn't help my energy levels, but mentally I just didn't want to be running the 2K intervals. This is very frustrating as I know I am capable of running much faster, I just cannot seem to get over the dread of these intervals.

Anyway, the results were: (sorry no rest heart rates today)

Code:

Time        Avg HR    Max HR
00:08:00    168    173
00:07:54    160    168
00:08:30    160    166
00:08:13    159    165
00:08:30    159    166

[TheEd]

the 2k session is what makes the program and it creates the mental strength needed for 10k racing or racing in general

so hang in there and maybe find a training partner for the 2k session, maybe someone to run the last 1k of the 2k with you

persevere and you will get the benefits

TheEd

[SlowMow]

Thanks for the comments TheEd. I do appreciate that the 2K session are the most important element of the cycle I just find it incredibly depressing that I seem to be going backwards when it comes to my mental strength.

I do wonder whether it is time to take a break after this cycle as doing the program has stopped being fun and become something I have to do.

On Saturday I ran 20.4K averaging 4:43 / km, while this felt fine at the time I picked up a niggle in my knee (I suspect it to be a busar issue) so I rested Sunday & Monday.

Today I did the 1K intervals as usual today, they were much better than the 2K's but I was exhausted at the end.

Code:

Time        Max HR    Rest HR
00:03:55    169    131
00:03:51    169    136
00:03:54    170    142
00:03:54    172    146
00:03:58    172    150
00:03:56    172    141

[TheEd]

slowmow, if you are feeling mentally jaded then do consider a rest or run every 2nd day .. the 1k session should be a great deal easier

you must get sufficient sleep and nutrition to look after the 'engine' or else the driver does feel jaded

here's hoping a change in format leads to a fresh approach

have you any events planned?

TheEd
ps.. you musn't get down on yourself, instead boost how you feel by being kind to yourself

[SlowMow]

Hi TheEd,

I am going to start taking it a little more easily and look to get some additional rest.

I think I just need a fresh outlook. In terms of my next formal event, it is the 1/2 marathon on 25 September.

As I am taking some time off work next week, I am contemplating taking the week after this cycle completes as a gentle / rest week before starting another cycle. What do you think?

As for the training, I ran 12K today, will have a rest tomorrow and then run the 5K on Saturday as per the program.

[TheEd]

take a look at

Off Training Period

and

Build Up Period

the 10k training programs have all these aspects as part of the schedule

let me know your thoughts

:yes::jive:

TheEd

[SlowMow]

Hi TheEd,

I'm undecided what to do, I have been feeling a little jaded recently which has meant I haven't really been enjoying my running. However reducing the volume to every other day seems to be having positive affects on me both mentally and physically. I want to be in top shape for the 1/2 marathon at the end of September and the two 10K runs I have lined up for October, am I best to take two weeks off / build up now and then 1 cycle which will bring me right up to the weekend of the 1/2 marathon?

It will be a pretty intense period with the 1/2 (25 Sep), 10K (9 Oct), 10K (23 Oct) with only 1 clear weekend between each of the events. Any advice would be very much appreciated.

As for the programme, on Saturday I ran the 5K as expected. I set out with the sole aim of ensuring all my splits were below 4min / k (normally my 4th K is slightly over) and to start accelerating during the last 500m. While it was reasonably hard work keeping pace during the 4th K, overall it seemed like a 85% effort, so I was pretty suprised to complete the distance in 19:12.

The splits were:

Code:

Time        Dist    Avg HR    Max HR
00:03:48    1    159    169
00:03:53    1    169    171
00:03:57    1    171    173
00:03:58    1    172    174
00:03:36    0.92    174    177

(My footpod is under reading as usual hence the 4.92K distance)

Just for the record, that is a full 2 minutes faster than before I started the programme!

Yesterday I did an easy 10.5 miles with my club and today I am having a rest to try and avoid the over training (and over working) fatigue.

Sorry for the long post and thanks for all your feedback.

[TheEd]

the program definitely gets results and the major thing we have to get right is when to balance the rest and recovery for the individual runner

currently you are feeling jaded however it does not mean that you have not come some way, as seen by Saturday's run.

what you need to do now is go through your training and see when you started feeling jaded .. how long had you been on the schedule .. once you have that then you can plan for the future to come down around that time and have a week to 2 of different running

so all is good .. onwards and forwards

TheEd
ps.. take Saturday's time and plan for a race in the next 2 weeks .. then a change in format and we take it from there

[SlowMow]

Hi TheEd,

Sorry for not having written back sooner. I had 2 weeks off the programme, one of which with no running at all due to some niggles. Additionally I took your advice and cut my runs back to every other day. I started the programme again this week and have just completed the 2K intervals today. While they were not perfect, in the face of less than ideal conditions they were much better than my previous attempts, helped by a much better mental attitude. However I still find it much harder to push through the pain when in training than I do when racing.

Code:

Time        Avg    Max    Rest
00:07:46    168    171    126
00:07:52    167    171    125
00:07:58    165    171    135
00:08:09    164    169    124
00:08:14    163    169    124

At the end of this cycle I have a 1/2 marathon, a two week gap, then a 10K, another 2 weeks and then the final 10K of the season.

After that I intend to take a bit of time to get back to really enjoying my running.

[TheEd]

Hi slowmo .. the 2k sessions are really intense however they are very much inline with the runner's expectations

once the approach to thjs session is better the 2k and everything associated with it becomes more routine

when coaching in a group situation in the past, the fact that the runners were training together during these 2k and 1k sessions made everything a great deal easier

a pain shared made the whole process so much more enjoyable

so try to find a few training partners and you will look at the training in a whole different light

good luck with it all

TheEd