New event challenge

[DaveM40]

Hi TheEd. Firstly can I express my heartfelt thanks for replying to my (and all posters) messages so quickly and comprehensively. Your program and feedback is just brilliant. Thanks a lot! :great:

I will do this week as planned and give you feedback so we can decide the perfect workouts for the coming week.

Thanks again

[DaveM40]

Hi TheEd - I did the 10 x 400 at the track today;

1/ 78 - ave hr 143 / max hr 160 / after rest 113
2/ 77 - 148 / 163 / 115
3/ 76 - 151 / 166 / 117
4/ 77 - 152 / 166 / 122
5/ 76 - 154 / 168 / 129
6/ 77 - 154 / 168 / 129
7/ 77 - 155 / 168 / 131
8/ 77 - 156 / 168 / 131
9/ 77 - 156 / 167 / 135
10 / 77 - 157 / 168 / 135

It was very windy today (30 - 35 kph) so I am pleased with an average of 77. I ran quite strongly, but detected a little tiredness in legs when running against the wind. A little fatigue from Saturday maybe? :mmm:

[TheEd]

400's do normally place different stresses on the legs as it is the quickest you run during the program, so when there is wind against you the fatigue will be sharp, you should recover quite quickly though

so if you wake up tomorrow and your legs are still fatigued, especially walking upstairs, then consider taking a day off from running

only as precaution

Cheers

TheEd
ps.. and a pleasure giving advise when adhered to and appreciated :ok:

[DaveM40]

Thanks TheEd - I will monitor the legs tomorrow AM. If ok I will do 8k very easy, if not I will rest.

[DaveM40]

Hi TheEd - hope all is good for you.

I raced my club cross country championship today.
I ran ok for 3rd overall and won my over 40's age group trophy

It was very wet and muddy with a strong wind. Luckily I was well clear of next runner and a long way from 2nd - so I just cruised the 2nd half of the race keeping Hr around 160 urf: - it was aprox 6 miles overall.

I now have 2 weeks to my next 10k road race. How Shall I structure the 2 weeks? You mentioned substituting 6 x 1000 for 5 x 2000.

All the best . Dave

[TheEd]

nice going Dave .. congrats :great:

give yourself the recovery on Tuesday consider a longish run, this can be up to 90 minutes considering the time you have available to you

this is a total aerobic run and should be enjoyed as that

then Thursday you can do 1000's .. so you substitute the 2000's with 6 x 1000m

the 1000's can be at the same pace as your previous 1000m session and need not be faster

thereafter we can play by ear as to how to run down towards the race

Cheers and well done again

TheEd

[DaveM40]

Ok - understood.

I will do 90 mins at hr 120 to 130 Tuesday and take it very easy today.

I will feedback after the 6 x 1000 so we can plan the lead to race from there if that is ok?

Thanks again

[TheEd]

great

:yes:

[DaveM40]

Hi TheEd - Training is going fine. I am at the seaside on a family visit.

I did the 90 mins (ave 4.45 at HR 129) in very windy weather.

I have done the sessi.n 6 x1000 today. I used a treadmill at the local sports centre as winds were high again here (had some 60kph stuff yesterday). I ran them all at 3.30. However when I examined the HR data at home I found the readings quite low for this session. Maximums were 150 - 155 and all intervals ended with HR 110 to 115 after rest. So I will treat this session with caution :whistle: I think the machine was needing a bit of maintainance .

I feel good and have covered 50k since Monday - rest tomorow. What should I do going towards the 10k race in 10 days time (Sunday 11th April)?

Best wishes .... Dave

[TheEd]

Hi Dave .. the 1000's are probably accurate

as for your run down to the race, do the normal 3rd week run down except change Thursday to Friday .. Rest Saturday and Race Sunday

on Thursday you can do a light tempo run as you please

if you do the 400 session Tuesday .. DO NOT do it in the wind

Cheers

TheEd