Short/Longterm development.

[dpaeth]

Hey theEd.

Did 60 easy the other day. -18C outside, -25C w/wind chill. I had to run to and from home from school, so it was actually a 25 then a 33 minute run with about 12 minutes in between. I know this isn't ideal (especially as you "get cool"), but it worked out. Totaled approx 8km, with ~210m elevation drop for the first half, then the same for the ascent (second half).

Yesterday did 30 easy, most likely too fast (about 6.5km, so a 4:20ish pace). Tried to keep the "talking rule" in mind.

Feeling more like a runner again.

I had an exam today, wedding this weekend (first time being a groomsmen!), so I've had to re-arrange the schedule to suit.
Today (Thursday) - rest
Friday - 5*2km @ 3:55, R90.
Saturday - 30 easy
Sunday - 1:00-1:30
Monday - back to schedule (10km day).

Weather is now hovering around 0C, so tomorrow if the outdoor 400m track is open I will do my 2kms there. Outside has been fine so far, so I will wait to bite the bullet and buy a gym membership (for indoor track and treadmill)

Later!

Doug

[TheEd]

let's see how your sessions go

and good luck coping with the training

look forward to the feedback

TheEd

[dpaeth]

Hey theEd. Got sick friday, missed a final exam and workout, then saturday was super busy helping the groom with last-minute details, Sunday feeling a bit sick still.

Because I missed the core workouts for the first week, I think we just push the reset button and start up again tomorrow?
School is over, work is no longer insane so it is 100% viable for me to do the training program now..

Sorry about the delays.

Doug

[TheEd]

that should be fine

enjoy

TheEd

[dpaeth]

Hey the ed! Its been a while since an update has been given.
Sickness knocked me out for a week since we last talked. This tuesday had a good 65 minute run. First 20 didn't feel very natural, but after that it felt a lot smoother. 68km winds can do that to a guy I guess.
The 30 minute run on weds was fine. Yesterday's workout went well for how long it lasted. Couldn't be exactly what you wanted, due to the treadmill, but here's what went down:
8 minutes at 6:19 mile pace (takes a bit to get up to speed, hence not exactly at the right pace.). 1 minute recovery, then 8 minutes at 6:17 pace. 2 minutes recovery(the bios of the treadmill crashed!!!, had to reset.) 3rd rep 8 minutes at 6:14 pace.
Left foot was starting to bug me at this point as I was in different shoes (they had to be clean, indoor only). Got about 3 minutes into the 4th rep befor I had to call it quits because of the shoe/foot clash. The shoes are too long which iritated the underside
Of my left big toe because my foot and shoe bend at different points..
Other than that, feedback was I found the pace really weird. It was faster than most runs, but not as fast as workouts or as comfortable speed? The first rep I rally had to watch it because I was over runbing the machine slowly and then would hit the plastic.
If it was on the road or track I would have gone out a bit faster and then settled into the pace after a bit. Sweated a lot, but that's because I haven't run indoors in a long time, and it is really dry.

I am going sledding today, making sure to take it easy. No soreness or fatigue at all. Would it be a good idea to go for a light spin on rest days? (or any other day for that matter.)
Looking forward to the 90 minutes tomorrow, the roads are clearing up a bit. Will make sure to get new shoes asap so workouts are unhindered.

Merry Christmas and happy new year!

Doug

[TheEd]

Treadmill running in different shoes can differ quite a fair amount

Where are you now with your training, are you able to move forward with your plans?

TheEd
ps.. festive greetings to you as well

[dpaeth]

Hey theEd. I'm not sure what you mean "are you able to move forwards with your plans".
Do you mean with regards to race times? I still have goalls, but plans are your end of the gig,
And I am not sure what yoi have planned after this 3 week cycle. I believe my goals are still attainable, although
The June races would be a better avenue for these times because of morr training time allowed.
What do you think?
Doug

[TheEd]

where are you now, what level of fitness?

have any of your plans changed are you comfortable that you can get back on target easily etc

verifying that all is still in place

Cheers

TheEd

[dpaeth]

Right now I feel I am "okay" fit, not super fit or race fit. Part of it is getting used to the consistent higher mileage, which is feeling great, by the way.

I am judging that off of the 2km reps, but they were at a set pace, I didn't have control over the tempo of them (compared to doing them on a track or outside). Does that make sense? Hitting times is different than not having a time and pushing, or ex/400m x 10, seeing how fast they are and keeping them consistent vs always hitting one predetermined time.

I guess what I am saying is that I can do the workouts, but we don't know how far beyond them I can go yet. I am looking forwards to Saturday! (providing we have good weather, otherwise its 25 laps on the 200m track! AH!

As far as "getting back on target", where SHOULD I be at this point?

For the first 5km race on March 13th, I am thinking my goal will be sub 17 (or to beat the first woman.) We will figure out the specifics later though. On a side note, the race on March 27th I won't be doing, due to a weeklong commitment. I might need to take that whole week off, actually.

The other races aren't until mid June and mid July, so I see no reason why these goals aren't something to strive for or any reason to change them yet. We have half a year to work with.

Also, as far as other exercise goes with regards to disrupting training, is it fine if I do swim workouts, spin classes, hit the weight room, etc? I would think that this point it would be more beneficial than detrimental.

Doug

[TheEd]

OK .. you show that you are pretty content, which is good .. my concern at this moment is whether you have adapted to the training pattern of the program and that is important

hitting the times needed in the program is not so important as simply doing the routine

once you have the routine in place then progress is being made and the times will follow


and with that said .. if you are wanting to add spinning and swimming it is important to have the program routine under control first before adding other aspects

You mention 25 laps of a 200m track this weekend so are you doing the paced 5km or having a test this weekend?

Thanks

TheEd