Revisiting the 10k programs again

[wookie]

Hi The Ed!

Hope you've been doing well! Wow, just looked back and I was last here 8 years ago! Sheesh. Been a longer time than I thought! Did my first 21km around the time of my last postings, looking back, that was spring 2012, I ran most of that summer, had a plan for the winter season to run/play hockey but not sure what happened.

I had patella issues, I quit hockey for 2 years 2013-2015 as my back was bothering me a lot. I've pulled my groin plenty of times since. I've also gotten married (2013), have two kids ages 6/3 (2014, 2017) and the new dog (from my last thread) is now an old dog (kind of like me). I'm also slower, heavier, wiser... no, I'm not more wise.

Anyway, pandemic caused hockey to shut down and I won't be playing until September at the earliest. So I've been running on average every two days, occasionally taking a two day rest. Can't swim as pool are closed for a long time, haven't been on a bike much.

Logged 241 kms since March 14th. Figured that since I've gotten some mileage in without issue maybe it's time to start doing some more structured / goal orientated planning.

To change the running up a bit and create some pace/hard work I'd been doing a hill day on week 1, 1x5 kms on week 2, hill day week 3, 1x5 week 4. Then I added a 3x2km session (instead of a 1km set) and cycled through the weeks again. I just did a 6x1km session on Sunday. So today (Tuesday) was just going to be a light run day of approx 55 minutes. That's the longest I'm up to. I started with 40-45 min sessions, then went to 45-50, now generally between 50-55 minutes. Don't think I'm ready to do longer than 55 - 60 mins yet.

I'll give you my data on the 6x1km set and my last 3x2km set and you can advise (please and thank you) where you figure I should go from here.

May 9

2.0 kms 4:39 min/km average pace, average HR 155 bpm (recorded a rest period of 1:00 with AHR 121)

2.0 kms 4:41 min/km average pace, average HR 159 bpm (recorded a rest period of 1:24 with AHR 132)

2.0 kms 4:45 min/km average pace, average HR 163 bpm (rest period on watch failed)

1.08 kms cool down, 6:52 average pace, average HR 136

May 18th I did my hills

May 25

1.5 kms warm up, 6:42 pace, average HR 126

1.0 kms 4:30 min/km average pace, average HR 158 bpm (recorded a rest period of 1:00 with AHR 140)

1.0 kms 4:25 min/km average pace, average HR 163 bpm (recorded a rest period of 0:50 with AHR 125)

1.0 kms 4:49 min/km average pace, average HR 163 bpm (recorded a rest period of 1:20 with AHR 130)

1.0 kms 4:38 min/km average pace, average HR 164 bpm

1.0 kms 4:28 min/km average pace, average HR 157 bpm (recorded a rest period of 1:14 with AHR 144)

1.0 kms 4:24 min/km average pace, average HR 169 bpm (recorded a rest period of 1:16 with AHR 143).

0.66 kms cooldown, 7:08 average pace, average HR 142 bpm

There was some strong wind gusts which I think impacted my 3rd and 4th more than the others.

Rest periods average 1-2 mins as my watch crashes on reset sometimes and is acting weird. Sometimes I get 30 seconds rest while my watch crashes before I start recording my rest period, which messes up my AHR in the rest period (lower).

By the time you read this I'll have done a 55 min run on Wednesday May 27th.

I have no races planned (could do one on my own) as there will likely be no running events for the entire summer of 2020.

Thanks, hope you're keeping well!

[TheEd]

wow wookie, welcome back .. congrats on all the big changes

is it possible to lay down a 4k time-trial so we have a definite mark to work from?

then we can work forward from that

TheEd
ps.. I only receive email notifications once I have replied to a post, so didn't see this earlier

[wookie]

Thanks so much!
I'll do a time trial today. Last hard session was Monday May 25th, so wanted to wait a week to do another one.
Did 55 mins on Wednesday and Friday last week and felt a bit spent, so didn't want to do a hard session too early.
Update shortly.

[wookie]

Phew... that was tough.
Warm up of 1.19 kms, 8:00 mins, average pace 6:44 min/km AHR 122
4.0 KM - 17:17 - 4:19/km - AHR - 171 BPM
2:34 recovery (stumbling around) - AHR 143 BPM
5:42 Cool down - 0.78 km - 7:19/km - AHR 138 BPM

Looks like I went
KM 1 4:04
KM 2 4:24
KM 3 4:23
KM 4 4:27

Thanks

[TheEd]

nice wookie .. are you able to formulate your forthcoming training sessions

remember the Program Tips

https://www.time-to-run.com/training/10k...amtips.htm

onwards TheEd

[wookie]

nice wookie .. are you able to formulate your forthcoming training sessions

remember the Program Tips

https://www.time-to-run.com/training/10k...amtips.htm

onwards TheEd

So, 17:17 + 4:19 = a 5km time of 21:36. Double that to 43:12 10 km time plus one minutes to 44:12 or 4:25.

2k sets at a pace of 4:30 (rounded up) with 90 seconds rest

1k sets at a pace of 4:20 (rounded down) with 60 seconds rest.

Looks like I'd jump into the sub 45 and use the parameters above? What day should I start as day 1 given Monday was my 4 km paced run and I'd be doing the 4x2 day on day 3? Want to provide rest from the 4km.

Any feedback you want during or should we chat in 21 days?

Thanks, have a good day / night!

[TheEd]

Hi wookie, if you feel fresh enough you can start Day 3 on Thursday .. recover till then

good luck TheEd

[wookie]

I think I started day 1 on the Wednesday because I didn't feel ready to jump into day 3 on Thursday. So my 4x2km was Friday June 5th.
Here's how it went (warm up, set, rest, set, rest, set, rest, set, rest, rest.). My timed my rests for 1:45 as I thought previously you liked seeing the HR/Recovery. I also showed my two rests after I was done. Let me know if this pic is a bad way to share the info?

That last set was awful, I had my eyes closed near the end, felt like I was going to drop as I finished.

Granted I felt fine shortly after. 

[wookie]

Hi again,
Two in one day " alt="" title="">
June 10th, did the 6x1 day.
1-3 seemed decent, into the wind I think. Not sure what happened on 4. I was going hard but must have day dreamed or something as next thing I knew I was 20 seconds (at least) off. Weird.
The image shows warm up, each set followed by 1:15 of rest (total 1:30 by the time I get my watch reset and ready). Then a few sets at the end showing my cool down as I walked home.
Thanks, have a great rest of the week. I'm out of town Thursday, Friday, Saturday, Sunday. 30 mins day tomorrow should be easy, 60 maybe, doing the 5km while away on a camping trip might be tough. But I'll try to find a spot. If not I'll do Sunday when home.
Thanks!

[TheEd]

good sessions wookie .. look to be moving along nicely

juggle the running according to what you can and cannot do after Day 8 ..

make sure to enjoy

great to see things active again

TheEd