My optimistic target of 35mins

[Little Ted]

Hi TheEd

Any thoughts about what I should do today as I don't have a race planned until probably May 3rd which is a Sunday as most of my races will be. Will I need to juggle the sessions at the end of the week before a race about?

Ta

Paul

[TheEd]

Hi Ted .. for this day consider doing a 8km time-trial

then let me know in advance when you race on the Sunday and we drop the Thursday session to Friday replacing Thursday with a moderate run

Hope this helps

TheEd

[Little Ted]

Hi TheEd

Sorry it's been a few days since I posted; time just seems to get away from me. Anyway here's the stats for the recent sessions:

Saturday's 8km time trial

I'm not entirely sure how fast to run these.....faster than easy but slower than race pace is what I went for:

Time 33:15
Distance 7.8km
Av Pace 4:15/km
Av HR 169


Sunday's easy run

Time 33:32
Distance 7.1km
Av Pace 4:43/km
Av HR 156


I skipped Monday's session again. I just can't seem to cope with 6 sessions a week at the moment and am gonna stick to doing 5 which is still a lot more than I've ever done before.


Tuesday's easy run

Time 69:14
Distance 15.5km
Av Pace 4:27/km
Av HR 163

Felt quite fresh after the short Sunday run and Monday off. Tomorrow's 2k's on the track to dread now. My target last time was 7:40 per rep...should I still aim for that?

Ta

Paul

[TheEd]

great stuff Paul .. and not to worry, your recovery is most important so do what is best for you an focus on the quality sessions, as you develop the supplementary runs will become easier

the 2k session .. no pick up in speed

simply role through the session and if you struggle understand it is the compilation of the consistent training

if you don't struggle then smile and look forward to the other sessions

so if the quality becomes easier then the hopefully the easy runs get easier and overall your body is absorbing the training

keep up the good work and above all, enjoy the challenge

Cheers

TheEd

[Little Ted]

Hi TheEd

Easy run yesterday:

Time 33:12
Distance 7:2km
Av Pace 4:37/km
Av HR 157


5 x 2k on the track this evening:


Rep_ Time___Av____Max___After rest
1___ 7:40___165___177___123
2___ 7:44___174___180___131
3___ 7:43___176___182___122
4___ 7:43___177___182___131
5___ 7:34___178___185___133

Felt a bit easier than the last time I did this session even though there was an awful headwind in the home straight which made pacing a bit tricky. Rest day tomorrow

Ta

Paul

[TheEd]

The 2000's are a very pleasant session

[Little Ted]

Hi TheEd


Did my long run on Saturday and tried to really run it easy and see what happened.

Time 100:16
Distance 19.26km
Av Pace 5:12/km
Av HR 150

Must admit I didn't enjoy running this slowly at all. My stride just felt too short..there was more up n down than forward momentum...I'll forget the heart rate and go back to my usual easy pace in future I think. Picked up a slight niggle in my left leg just above my ankle so had to skip Sunday as well as Monday's easy runs but made the track on Tuesday for the 1k's


Rep_ Time___Av____Max___After rest
1___ 3:44___173___181___140
2___ 3:40___178___183___139
3___ 3:38___179___185___164
4___ 3:40___180___186___148
5___ 3:40___181___187___152
6___ 3:35___182___189___155

Didn't go as well as they did last time but I'll put that down to the slight injury which is back today so skipping today's easy run too. Not sure what happened to the HR after rep 3..seems a little high, maybe watch malfunction.

Ta

Paul

[TheEd]

for the future we should look at a long run of no further than 15 km (of course until you have become stronger)

as for your niggle, it may be calf muscle related, if your calf muscles got fatigued on the long run and you were not biomechanically sound running so far (and slowly) you place the ankle (ligaments supporting the ankle) area under duress

please ice the area and look at doing mild calf stretching as well as massage

when's next important race date?

TheEd

[Little Ted]

Hi TheEd

My next event is a 10km road race on Monday 3rd May on a pretty flat seaside course.

Paul

[TheEd]

OK .. so you still have some time to sort out the few niggles

please give me feedback about the 'niggles'

this is part of the reason why you need to exercise caution as your body is not used to consistent training, so after the 19km, that run can now be seen as too far for now

if the niggles are gone then it makes the run down towards the race easier

we certainly would like for you to go into the race feeling fresh but having done the cycles in the background as it will make it easier to build on for the future

somewhere in the tank you have the ability to run fast however without consistent training you would not be able to develop further, so please be patient when little things occur that could be a stumbling block

over to you

TheEd