Revisiting the 10k programs again

[TheEd]

Hi wookie, for race day .. we don't recommend doing a 10k on your own .. if you able to run the 10k with others then great .. if you not able to organise others then 4 to 8k on your own is best

enjoy your holiday and run when you can

enjoy TheEd

[wookie]

Hi wookie, for race day .. we don't recommend doing a 10k on your own .. if you able to run the 10k with others then great .. if you not able to organise others then 4 to 8k on your own is best

enjoy your holiday and run when you can

enjoy TheEd

Whoops, I did the 8km first cycle through, was planning on 9 the second (missed race day) and mentioned 9 for this one but didn't notice anything say to not.

Regardless, August 15th time came it at 9kms 41:17 for a 4:35 pace and an AHR of 169 BPM.

I'll drop back to 8.0kms for next once.

I ran once on vacation, 5.6kms, 50 minutes, 7:00km pace, last Wednesday. Thinking I start the program today? Or tomorrow maybe. Might do a 40 minute run today and start the program tomorrow. Was in the car for 8 hours yesterday and the thought of 60-70 today and the 4x2km in two days make me cringe.

Will update accordingly.

Thanks!

[wookie]

Hi wookie, for race day .. we don't recommend doing a 10k on your own .. if you able to run the 10k with others then great .. if you not able to organise others then 4 to 8k on your own is best

enjoy your holiday and run when you can

enjoy TheEd

Whoops, I did the 8km first cycle through, was planning on 9 the second (missed race day) and mentioned 9 for this one but didn't notice anything say to not.

Regardless, August 15th time came it at 9kms 41:17 for a 4:35 pace and an AHR of 169 BPM.

I'll drop back to 8.0kms for next once.

I ran once on vacation, 5.6kms, 50 minutes, 7:00km pace, last Wednesday. Thinking I start the program today? Or tomorrow maybe. Might do a 40 minute run today and start the program tomorrow. Was in the car for 8 hours yesterday and the thought of 60-70 today and the 4x2km in two days make me cringe.

Will update accordingly.

Thanks!

Took the day off, still a bit sore from the long sitting in the car.

Ran 45 minutes today, leisurely 6:30 min pace.

Planning to start cycle 4 tomorrow.

Given my 9km performance what should I be doing my 6x1km, 4x2km and 5km paces at?

Thanks!

[TheEd]

All good wookie .. are you feeling better after the car ride now

for the 2k session, look to start out at 4.30 to 4.35 per k

for the 1k session, normally 10 seconds per k quicker than the 2k session

let's see how those sessions go

TheEd

[wookie]

Hi TheEd, hope you've had a good few weeks!
Got as far as the 5.0km pace day, had a decent time, will post stats once I get the watch downloaded and stuff, maybe was about 2 days behind as I got caught up with some travel.
However, we've got some serious smoke having rolled into the Western Canadian provinces due to Oregon, Washington, California fires - not complaining as they've got it a whole lot worse than us. But this may cap my running for the summer.

Our hockey team has opted to not join our league this year. The roster requirements and complications due to covid were making it sound not worth the effort/time/money so we've booked a once a week skate to keep in shape and not totally lose the skill for the 2020-21 season. We start next Tuesday.
With that in mind, I'd like to keep running since I'm only skating once a week, but the 10-km program becomes a little intense to mix in a dynamic sport like hockey where despite it being "non-contact" is still rough, fast, direction changes and I have to be careful to not pull a groin, hip-flexor, tweak something, etc. more than running.
Can we look at a more regular schedule that has pace days on certain days, 2 days before, or 2 days prior to playing hockey?
Also that gives me the ability to start getting into some leg workout stuff, plyometrics, etc. that would be too hard to do when running as frequently as the 10-k programs have one doing. Also as winter rolls around there will be ice, snow, etc (didn't expect smoke in September).

This might be too complicated... Feel free to message me for other ideas if you'd prefer.
Thanks!

[TheEd]

Hi wookie, we can definitely look into finding a suitable a structure for you

you need to provide the days where you want to focus on hockey as well as what you would like to achieve with the running and we can put something together accordingly

on we go TheEd

[wookie]

Sounds good.

Here's how I wrapped up the 4th cycle.

Aug 30
2.00 km - 8:50 - 4:25 pace - AHR 166
2.00 km - 9:20 - 4:40 pace - AHR 164
2.00 km - 9:08 - 4:34 pace - AHR 166
2.00 km - 9:20 - 4:40 pace - AHR 170
Another windy hot day - not sure why I was so slow.

Sept 5th
1.00 km - 4:21 - 4:23 pace - AHR 153
1.00 km - 4:15 - 4:16 pace - AHR 158
1.00 km - 4:22 - 4:24 pace - AHR 163
1.00 km - 4:11 - 4:13 pace - AHR 164
1.00 km - 4:41 - 4:42 pace - AHR 154
1.00 km - 4:19 - 4:20 pace - AHR 164
Felt better this day. Not sure what happened on the 5th 1 km..

Sept 11th
5.00 km - 22:19 - 4:28 pace - AHR 164
Felt decent, +28 Celsius, was getting pretty hot.

Going forward I'll have hockey on Tuesday's. So paced work wouldn't be good on Sunday/Monday/Tuesday/Wednesday. I think Thursday probably the best day for paced work, it's during the week, I'm usually around, not taking the kids to events/travel, etc. and no running on the Monday (day before). But I could run on the Wednesday, it'll take a few weeks for the legs to get used to skating. After 5-6 weeks I'll probably be used to skating again and could look to revisit.

Thanks!

[TheEd]

Hi wookie, we can balance things by putting 1 quality (pace session a week) and the 3rd week easy with you deciding what you want to do at the end of each cycle

week 1 a mixture of the 10k session ..

week 2 a mixture of the 5k session

one day on one day off routine

would this work for you

TheEd

[wookie]

That would work - although I'm a bit confused by the "mixture of 10" and "mixture of 5".

If you want to just fill in what I should do that would be great

Monday -OFF to leg activities (might swim or lift weights)
Tuesday - Hockey
Wednesday - Maybe short run?
Thursday - Paced day or run?
Friday - off?
Saturday - Run
Sunday - Run

First skate last night. Feel fine this morning, could easily do a 30-40 min run without feeling like I'm doing too much.

[TheEd]

Hi wookie, a mixture of 10k and 5k pace sessions

TheEd