Obsessive Runner

[Snads]

OK, but should I make today day 21 easy 30 mins, or Day 11 Rest or even Day 10 easy 60mins which I should have done but did Day20 easy 30mins as it was the day after the race????? Also I won't be able to run on Day 16 so how should I adjust day 15 or Day 17 if at all?

[TheEd]

Snads .. you doing the repeat week of the week before a race .. so more or less the same run down as last week

stick to the same format

and then after the 5k we can look at what to do next

Cheers

TheEd

[Snads]

Ok so rest today then. In the 5k time trial, what time should I aim for? Last time you advised for a slightly faster time than the original 21:30. Snads.

[Snads]

Hi TheEd, what time should I aim for in this 5k time trial? Snads.

[TheEd]

sorry for missing this

race it Snads

treat it as a race day and see what time you can achieve

if you blow up, not to hassle treat it as a learning experience of how to cope with race tempos

Hope this helps

TheEd

[Snads]

Too late but fortunately I did that anyway at an aimed pace of 6.45m/m. Did it in 20:58 (6.43m/m) A PB! avehr176, max193. It was It was slightly more downhill than uphill but a good course for pace setting. I'm happy as my objective before the end of July was to beat 45m for 10k and 21m for 5k. Thanks for your help. Easy 1hr today, 30m tomorrow. Cheers, Snads.

[TheEd]

nice why don't you consider a few easy run days and then a long run Sunday

starting on a new cycle Tuesday with another longish run and then 2000's on the Thursday

what say you?

Will work out new pace for the 2000's etc which should be around a sub 44 to 43 pace

Cheers and congrats

TheEd

[Snads]

That would be fine except I have my last 5k race in 6 days time hence the day 12 yesterday. You had said for me to continue with the schedule up till then inc. the 3x5mins@10k pace. on day 15. As I said in my previous posts after the race I intend to take a couple of weeks off until 10th August and rest the legs and then start on the off training and build up plans again with a view to racing again in October. Does that sound appropriate? Snads

[TheEd]

sorry Snads .. have been juggling a few too many things of late and the 'sparky' upstairs is not working as freshly

OK .. then you have everything under control

TheEd

[Snads]

TheEd, progress in the last week:
Day13: 1:01.45/9330m/Ave133/Max148
Day14: 30.02/4300m/Ave133/Max156
Day15: 3x5.00/3330m/Ave175/Max190
Day17: 30.01/4540m/Ave145/Max169
Day19: 21:02/4990m/ave184/max195
Didn't break the 5k in 21mins in this race. Slightly windy, bad back for previous 3 days so not bad considering. Nevermind I did it in training last week so objectives met!
That's me signing of this thread as the OBSESSIVE RUNNER is going in to hibernation for until 11th August. I'm going to relax enjoy my holiday and rest my heavy weary legs. This is my first full year of running so am very happy with what I have achieved. Lets see how I feel when I start again in 3 weeks.
Thanks again for all your help......Snads.