New event challenge

[TheEd]

nice going Dave

recovery after the event is important, so do monitor yourself for any fatigue of the body

any stiffness or general fatigue

well done

TheEd
ps.. are you planning any short down period etc?

[DaveM40]

Hi TheEd - thanks for feedback. I feel good today and will take your advice regarding monitoring fatigue. I was using the race yesterday as a test of progress towards a June peak race! I never expected to have improved so much this early :whistle: I intended to continue on the cycles as my next races fit in nicely in the 3 week blocks - XC race in 3 weeks and another 10k in 6 weeks. Then it is 8 weeks to peak 10k race. This would be 4 more cycles in all and a taper ... :mmm: What do you think?

[TheEd]

excellent .. the one aspect here is that you will begin to notice that your easy runs start becoming easier and faster, this you need to monitor, as you do not want to go over the top before 'your' important race

this is a learning process and something when coaching 'one-on-one' I revelled in achieving

to peak on the exact date is an art but takes developing and getting to know one's body and response to training

you in a good space now

also monitor your weight to see what your 'fighting weight' is, because these are all future 'gauges' that assist in getting you into shape when it counts most

Cheers and enjoy

TheEd

[DaveM40]

Hi TheEd, sound advice - thanks

Ran a very easy & enjoyable 30 mins today - felt fine, not too stiff or tired and HR's kept low.

I will start next cycle as planned and let you know how the 5 x 2k goes on Thursday :mrburns:

[DaveM40]

Hi TheEd - I have been thinking about the pace I should aim for in the 5 x 2k & 6 x 1k sessions :confused: I was a bit surprised at my improvement in running 36.35 Saturday and now I am unsure as to what paces to run. Can you help and advise what pace I should go at now :please: Thanks

[TheEd]

increase it by only 5 seconds per k from the pace you previously ran

take the average and subtract 5 seconds from the 1km pace time for the 2000's run

what you can do now is focus on the other runs

please discuss this with me for clarity

TheEd

[DaveM40]

Thanks TheEd - as I understand you the new paces should be;

2000,s - old ave pace was 7.30 - so new target is 7.20

1000,s - old ave pace was 3.35 - so new target is 3.30

When you say "focus on ther other runs" - does this mean the tempo /and 10 x 400's or the long stuff?

Thanks for the support and advice :great:

[TheEd]

OK .. that's the 2000's and 1000's sorted and then the 400's at 3.20 per k pace .. 80 seconds

the other runs .. where we were concerned previously with those runs we can now change the tempo of the easy runs

so take your 36:30 for 10km .. shave it down to 3.40 per km and add 1 minute to give you a pace of 4.40 per k

try a few of your easy runs at that tempo and provide pulse feedback

do a few experimental easy runs trying to gauge tempo

and then we take it from there

this comes in line with your previous questions about your easy runs, so instead of speeding up the intervals too much we start looking at benefits from the other 'supplementary' runs

hope this helps

TheEd

[DaveM40]

Thanks for this TheEd. I will be doing a long run Saturday (aiming 1hr 40) and I will look to run at 4.40 ish pacing. I will give feedback on this

I will feedback after the 5 x 2k tomorrow also

I am relishing the challenge of this new level of training - amazing that the body can still adapt & improve at my age - Power to the over 40's :jester:

Thanks for the help ... dave

[TheEd]

where the over 40 makes the mistake, is that he cannot accept as he gets older he is not able to run as 'fast' as he used to

he equates it to 400m and a flat out sprint

not realising with age comes experience and the ability to understand and pace oneself better

and with the correct training such as you doing now comes the strength and the ability to maintain the pace for longer

it is an exciting time especially when performances keep improving

the good fight

cheers and well done

TheEd