Post injury - wanting sub 40min

[dale_8888]

Went to the track again today just to do some speed work.

Only ran hard for 1km total. Did a 400m race then 3x200m with about 5x rest in between each

dist | time | pace | av HR | max HR | rest HR
400 | 1.11.9 | 2.55 | 178 | 199 | ----- This is a spike, it peaked at 187.
rest | 5.48.0 | X.XX | 110 | 192 | 87
200 | 0.33.9 | 2.47 | 132 | 160 |
rest | 2.26.6 | X.XX | 127 | 166 | 97
200 | 0.33.1 | 2.47 | 139 | 157 |
rest | 2.26.7 | X.XX | 132 | 170 | 108
200 | 0.30.4 | 2.41 | 134 | 155 |
rest | X.XX.X| X.XX | 130 | 171 | 113

Don't know if you can take much from this other than I can't even run 400m as fast as guys do marathons in...

The 400m was a race then the 200 were hard, but not racing. The distances weren't EXACTLY 200m but they were very close.

Is it normal for the hear rate to be so delayed even in a 200m or is that due to my fitness?

I would like to be able to achieve a 1.06 for the 400m.

[TheEd]

Hi dale, are you able to explain why you did the session and what you were trying to achieve by the session, please?

then I can get a better understanding and chat further about the session

Cheers

TheEd

[dale_8888]

The short, speed session is to try and increase leg speed. I want to increase leg speed so increasing speed in a run feels easier and that dash at the end of a race for the last 1-2km can be faster.

This particular session the 400m was a test to see how fast I could go and I just did 200m intervals to round out 1km of speed work

[dale_8888]

Hey TheEd,

Did my long run today. Was more controlled with my HR today, instead of trying to push the limit of 140, I was cruising a bit more which was good. Run was slower than they have been. The course was undulating, but I was still slower than I have been in the last few runs at 140 HR.

km time av HR max HR
1 | 7:11 | 135 | 147
2 | 7:40 | 137 | 144
3 | 6:26 | 139 | 160 ---- epic HR spike.
4 | 6:25 | 137 | 144
5 | 6:35 | 139 | 142
6 | 6:43 | 138 | 141
7 | 6:59 | 138 | 142
8 | 6:29 | 138 | 141
9 | 6:38 | 138 | 141
10| 7:04 | 138 | 142
11| 8:12 | 139 | 143
12| 6:20 | 139 | 143
13| 6:29 | 139 | 145
X | 0:51 | 139 | 141
total: 13.14km, 1:30:02, av: 6:51/km, 137 HR

[dale_8888]

Hey TheEd,

I've been real busy at work last week so I only ran 16 Jan.

slow run, 9.5km. Av HR 138, Av pace 6:26.

Raced an olympic tri today. Had to borrow someone else's bike so it didn't fit me properly and I feel it burnt my legs out a bit too much. Anyway, did the run in 45 flat. Stayed constant at 4:30 pace the whole time.

I think I'll just do higher intensity running for a while (keepy the long run at 140 HR) as I feel I should be training closer to the HR that I will use during a race...

What did you think about those speed intervals from before? Looking back, I feel they are redundant. I finished today at 2:41 pace today... no need to go any faster really. Was my justification right? What are your thoughts on that?

[TheEd]

2:41 for the Olympic standard distance is not too shabby

care to mention to me what your current weekly plan looks like, please?

then we can start working towards and balance

TheEd

[dale_8888]

I meant the running pace I finished at was 2.41min/km (last 200m or so). The overall time was 2.21... a little better.

At the moment I am trying to do the following:

Mon: Rest, maybe light swim.
Tue: Hard swim, brick session (50km ride, 5km run at race pace)
Wed: Easy swim, running intervals, hill repeats on bike
Thu: Hard swim, TT repeats on bike (10km intervals)
Fri: Hard swim, run speed work (200-400m)
Sat: easy swim, long run, hill sprints and standing repeats on bike
Sun: Hard swim, long ride, hill run

I want to change this though. I think the run speed work can be swapped for a tempo run and there are no hills near where I am at the moment so the hill run can be another tempo.

Bike hills will be swapped for big gear stuff.

[TheEd]

dale, you doing too much for a person trying to develop to run a 10k in sub 40 minutes

less is better to start with

you have to allow your ability to benefit from the training

the sessions you describe would be better balanced over a 3 week period

you simply cannot maintain the continual quality

take a look at the sub 40 minute 10k program again and work your swimming and cycling around that format .. having the most important sessions being the 5 x 2k session and the 6 x 1k session

do not 'while' developing your routine put any other quality on those days

for the long run you can do cycling 'only' if your technique is good

if you are a good swimmer then you can do the quality for the swimming more often

save your brick sessions for the weekend so it allows more time for recovery

If you get this balance right then you can start developing a routine that should work

TheEd

[dale_8888]

TheEd,

I wasn't going to run yesterday after the race but I showed my friend how to do intervals using my Garmin, so I went out and did it with him. He had the HR monitor on, but here is what we did:

15min W/U
2x1km 2min Rest - 4:43min/km, 4:38min/km
2x600m 1min Rest - 4:18min/km, 4:26min/km
1x1km - 4:19min/km --- (testing for max HR)
5min C/D

Today, as much as I wanted to go out and do a tempo run I did a slower run instead and it felt GREAT! (I haven't been riding really since 15 Jan except for the race and I've been riding to and from work on my MTB (2.5km each way, and taking it easy).

Anyway, today. I felt tired to start with and with my last slow run being a bit slower I thought this would follow suit, but it didn't which I am really happy with:

km time av HR max HR
1 | 6:04 | 134 | 143
2 | 6:02 | 141 | 143
3 | 6:08 | 139 | 142
4 | 6:16 | 139 | 143
5 | 6:18 | 140 | 142
6 | 6:22 | 140 | 142

total 6.0km, 37:10.5; av HR 139, av pace 6:12min/km

[TheEd]

any thoughts on what was mentioned above about using the 10k program to form a structure on?

Cheers

TheEd
ps.. take care of yourself