Staffan trying to go sub 40

[stakkman]

Name: Staffan
Age: 24
Height: 190 cm
Weight:~85 kg
Goal: sub 40 min @ midnattsloppet 13th of August (10k)

Background:
I started to run in 2009 as a substitute to the absence of my basketball practices, did my first 10k-race "midnattsloppet" in august and managed to finish in 44.27.
After the race I continued to run, although not as determined as prior to the race. Between November 2009 and mid February 2010 I did not perform any outdoor running at all, only casual indoor basketball training.
During the summer 2010 I participated in 6 10K-races with sub40 as a goal
(1st one was in march and 11,2 km the others 10 km) and between the races I tried to run in 4-day minicycles with:

-active rest(walking)-total rest(no practice)-easy/medium pace(4.30-5.00/km) -max performance(sub 4.30/km)-


RESULTS:
March 17 (11.2km):50.36. (4.31 pace)
April 17: 43.51
May 8: 40.49
May 25: 41.20
June 9: 40.24
August 14: 42.46

I was very disappointed with my result in the last race "midnattsloppet" but it involves many contestants (21 000) which causes congestion
and was this year extremely warm and humid, 2 persons died from their running.
Being disappointed, I changed the focus of my training to only practice basketball and I think I performed only one or two more running sessions during the rest of 2010.

2011 started with 5 running sessions during January and February in very cold weather. Unfortunately I experienced a huge setback in one of the last basketball games of the season (mid of March) when I sprained my ankle real bad and could not perform any running until the mid of May.
This summer I have 2 scheduled races (and I'm running with/against my coworkers): June 8 and August 13. Since I was eager to perform well in the first race I looked for programs and found this site, and that's where I am today.

I will use the following posts to publish the result from the sub40 program, in total 4 cycles before the last race.

[stakkman]

01 60 to 70min easy distance
May 21: 74.26, no measured distance
02 30min easy run
May 22: 30 min treadmill 6.3 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
May 23: distance/time/maxHR/avgHR
2km/7.56/171/163
2km/8.12/169/164
2km/8.34/168/161
2km/8.57/165/159
2km/8.47/168/159
04 Rest
May 24:
05 longest run - 'time on feet' up to 1Hr 30min
May 25: 90 min 11.51 km
06 easy day of 30min running
May 26: 30 min, no measured distance
07 easy day of 10k running - relaxed
May 27: 47.17 maxHR:162 avgHR: 155
08 start with 6x1k R60 3min 45 to 3min50 L
May 28 Distance/time/MaxHR: 168/avgHR: 160
1km/3.43
1km/3.49
1km/3.54
1km/3.56
1km/4.03
1km/4.01
09 easy day of 30min running
May 29: 30 min, no measured distance
10 easy day of 1Hr running
May 30: 60 min, no measured distance
11 Rest
May 31:
12 5K paced run - aim sub 20:00 5k
June 1: 21.08 maxHR:169/avgHR:164
13 1Hr easy run
June 2: 60 min, no measured distance
14 easy day of 30min running
June 3: 30 min, no measured distance
15 start with 10 x 400m R 60 400/86sec - no faster P
June 4:distance/time maxHR:175/avgHR:161
,4/82
,4/81
,4/89
,4/85
,4/87
,4/92
,4/89
,4/89
,4/95
,4/89
16 easy day of 40min running
June 5: 40 min, no measured distance
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 6: 8 km 35.19 (was not familiar with the term "fartlek" and did not understand the concept more than that I should alter the pace so I did a spontaneous fartlek session
18 Rest
June 7:
19 Race day up to 15K
June 8: "blodomloppet 10km" 43.03
was late and had to run/jog to the race since the buses were full of other contestants.
1km/4.23
2km/3.51
3km/4.07
4km/4.25
5km/3.58
6km/4.31
7km/4.04
8km/4.34
10km/09.10 (4.35)
20 easy recovery after race. 30min - 1Hr
June 9: 44.59, no measured distance
21 2nd easy day after race. 30min
June 10: 29.41, no measured distance.

Commentary: Knew that I was going to be slower than last year and I am satisfied with the race result.
I Missed the part on 400m which says: no faster, I haven't realized this until now, what is the purpose of this session, and have I limited my results by running faster on this day?
I wasn't really sure on how to conduct the fartlek session but I think I've got the hang of it by now we'll see in the later results.

[stakkman]

01 60 to 70min easy distance
June 14: 71.12, no measured distance
02 30min easy run
June 15: 32.07, no measured distance
03 start with 5x2k R90 7min 50 (3.55 per k) T
June 16: distance/time/
2km/7.54 (faster)
2km/8.15 (slower)
2km/8.25 (faster)
2km/8.30 (faster)
2km/8.32 (faster)
04 Rest
June 17:
05 longest run - 'time on feet' up to 1Hr 30min
June 18: 90.25, no measured distance
06 easy day of 30min running
June 19: did not perform
07 easy day of 10k running - relaxed
June 20: 45.21 treadmill in the evening, faster than I should and trained basketball afterwards
08 start with 6x1k R60 3min 45 to 3min50 L
June 21 Distance/time
1km/3.44 (slower)
1km/3.49 (same)
1km/3.58 (slower)
1km/4.10 (slower)
1km/4.18 (slower)
1km/4.08 (slower)
Performed very bad this day due to the practice the day before and I didn't have much sleep (like 4 h) because I was cleaning at home and packing my bags for an extensive bike trip. This session was early at the morning just after breakfast and afterwards I got on my bike and travelled for 127 km.
09 easy day of 30min running
June 22: Bike 33 km, which got a flat tire beyond repair, so I hitchhiked the rest of the way.
10 easy day of 1Hr running
June 23: 63.00, 12,73 km
11 Rest
June 24:
12 5K paced run - aim sub 20:00 5k
June 25: 21.00 5.1 km (4.07 pace)
13 1Hr easy run
June 26: 60 min, no measured distance (approx12+km)
14 easy day of 30min running
June 27: 30.30, 6,66 km
15 start with 10 x 400m R 60 400/86sec - no faster P
June 28:distance/time
,4/78
,4/81
,4/81
,4/83
,4/83
,4/84
,4/82
,4/83
,4/85
,4/83
All intervals faster than last time
16 easy day of 40min running
June 29: 40 min, around an handball court (120m) 35s/lap = 8,2 km
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
June 30: ran first slow (~10km/h) 1 min, then faster (~12 km/h), then race pace (~15+ km/h)
18 Rest
July 1:
19 Race day up to 15K
July 2: Mondotrack at Ohrid (FYROM), hot (30+ Celsius)
1km/3.59
2km/4.13
3km/4.21
4km/4.33
5km/4.38
6km/4.39
7km/4.46
8km/4.48
9km/4.52
10km/4.12
Very disappointed but as I've written it was very warm even though I started running half past five in the evening.
20 easy recovery after race. 30min - 1Hr
July 3: 36.49, no measured distance, ran up the hills to some village where I enjoyed the view then ran back to the hotel.
21 2nd easy day after race. 30min
July 4: did not perform

Commentary: Is the time on the raceday a result of the hot weather in Macedonia or does the fact that I was ill prepared and performed very bad at the 1k session also affect my result? once again I wasn’t aware that the 400m session stated "no faster".

[stakkman]

01 60 to 70min easy distance
July 5: Did not perform (an insane 16 hours (8 hours in a bumpy small bus) of travel from Ohrid (FYROM) to Stockholm (SWE))
02 30min easy run
July 6: Did not perform
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 7: distance/time/
2km/7.54 (same)
2km/8.09 (faster)
2km/8.42 (slower)
2km/8.31 (slower)
2km/8.31 (faster)
pretty much the same result as last time (avg 1 sec slower/km), lost some time on 3rd try though.
04 Rest
July 8:
05 longest run - 'time on feet' up to 1Hr 30min
July 9: 90.00, 18,6 km (4.50)
06 easy day of 30min running
July 10: 30.00 6,34 km
07 easy day of 10k running - relaxed
July 11: 46.32 25 laps at 400mtrack
08 start with 6x1k R60 3min 45 to 3min50 L
July 12: Distance/time
1km/3.38
1km/3.45
1km/3.50
1km/3.54
1km/4.02
1km/3.54
with co runners
09 easy day of 30min running
July 13: Did not perform
10 easy day of 1Hr running
July 14: 54.09, no measured distance (approx 11 km?)
11 Rest
July 15:
12 5K paced run - aim sub 20:00 5k
July 16: 19.58
1km/3.43
2km/3.57
3km/4.07
4km/4.11
5km/4.00
together with co runner
13 1Hr easy run
July 17: 61.58, 12,78
14 easy day of 30min running
July 18: 29.02, 6,09 km
15 start with 10 x 400m R 60 400/86sec - no faster P
July 19:distance/time
,4/76
,4/76
,4/77
,4/79
,4/82
,4/82
,4/83
,4/82
,4/83
,4/82
All intervals faster than last time, except for number 7 which was 1 second slower than last time
16 easy day of 40min running
July 20: 40.23 8,22 km (4.55)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
July 21: completed
18 Rest
July 22:
19 Race day up to 15K
July 23: 10 km (400 m track x 25) 41.47
1km/3.53
2km/4.03
3km/4.09
4km/4.12
5km/4.18
6km/4.20
7km/4.19
8km/4.18
9km/4.13
10km/4.03
20 easy recovery after race. 30min - 1Hr
July 24: 49.05 10,15 km (4.50)
21 2nd easy day after race. 30min
July 25: 31.39 ~6 km

Commentary: I will fill in the rest when it comes, what I can say for now anyway is that i managed sub 20 min @ 5 km for the first time this season.

[TheEd]

:wow: Staffan and welcome to the forums

your feedback is excellent

first off from the feedback shown there are points that stick out .. you may have the speed to achieve sub 40 minutes for 10km but you certainly do not have the speed endurance .. speed endurance is the one factor which allows you to maintain pace in achieving sub 40

your 2k session is your marker for your 10k race pace and currently you failing to achieve 5 x 2k in sub 4 minutes per k .. note this so that you are not too hard on yourself and your development

your 1k session underlines your ability to be able to run fast enough BUT your 2k session tells you where you are.

The heat plays a major role in performance and so will definitely effect the result .. see Training and Competition in Warm Conditions

also see Collapse in the heat by Doctor Andrew Bosch

as for not running faster in the 400m .. the reason for this is the main sessions are at 10k - 5k and 3k pace .. each session is 10 seconds per k quicker and to run faster in the 400m's is not necessary as the schedule is balanced in a way to get you ready to run a race after 3 weeks and not to break you down when it comes to the 400m session.

from Day3 to Day8 the sessions are the most important

Please ask further questions and hopefully by running closer to sub 8 minutes for the 2k session you will achieve your goal in August

onwards and forwards

TheEd

:yes: :jive:

[stakkman]

So I did the fartlek session, I started with medium/fast (12-13 km/h) pace for 1 min then slow (~10 km/h) for 1 min and finally race pace (15+ km/h) for 1 min and did this 6 times. Is this the correct procedure/order?
I do also wonder if this session counts as a "quality session" (in the aspect of warmup and possibility to perform legstrength exercices simultaneously as the program). I did a good warmup before anyway and easy "downjog" and stretch afterwards. This was on the 21t of July in the evening, now I have been resting my legs for one and a half day (working nights) and I'm going to sleep, when I wake up today in the afternoon it's time for the "raceday session" which I will perform on a 400 m track, I'll try to update before I go to work.

Peace

[TheEd]

Hi stakkman .. the 6 x 1 minute fast with 1 minute slow

you warm up and then run the 1 minute fast at the anticipated race pace (for the coming event, so if u race 5k or 10k or 15k, you run 1 minute fast at either 5k or 10k or 15k pace)

the 1 minute fast is followed by 1 minute slow and then you repeat the 1 minute fast again .. 6 x 1 minute fast in total

then session is more a 'feel good' session than a training session

you should finish the session wanting to race

Cheers

TheEd

[stakkman]

Hi stakkman .. the 6 x 1 minute fast with 1 minute slow

you warm up and then run the 1 minute fast at the anticipated race pace (for the coming event, so if u race 5k or 10k or 15k, you run 1 minute fast at either 5k or 10k or 15k pace)

the 1 minute fast is followed by 1 minute slow and then you repeat the 1 minute fast again .. 6 x 1 minute fast in total

then session is more a 'feel good' session than a training session

you should finish the session wanting to race

Cheers

TheEd

So, if I exclude the warm up and stretch this session should be in total 12 minutes right?

I did the "raceday" session yesterday on a 400 m track together with a co runner, he passed me at 3,3 km then I took the lead again at somewhere about 6 km and passed him one extra time afterwards . When I finished I was about 500-600 meters in front of him. I finished in 41.47 (the intermediate times is in the "cycle 3" post) which feels ok since I made an deliberately slow start in order to maintain pace later in the race, and I can't say that I was pushing myself to the very limit.
After the race I jogged for 400 meters which made me just slightly dizzy for the first few seconds, then I walked barefoot for 400 metres and then the stretch. After all this I had to (I thought) run a shorter distance in order to catch the train for work which wasn't any problems to cope with at all, with this being said I think I have not yet really used the strength I have to the fullest, not really maxed out so hard that I puke and feel exhausted for real.
I am optimistic about reaching my goal and being able to squeeze below 40 minutes on "Midnattsloppet" in another three weeks if I can improve on my ability to be closer to maximum capacity.

As I mentioned earlier I worked afterwards, for eight hours and after that I did the recovery session on my way home from work (since it was a new day) and then got to sleep.
Is this bad in some kind of way? that I do these 2 sessions on two different days (23rd and 24th) but to me in the same day (being awake for 16 hours and doing the race session after 2 hours and the recovery session after 13 hours). Would it be much better if I would have taken the subway home after work and then slept and then done my recovery session about 20-24 hours after the race session?
Is there a huge difference in resting the muscles between working (standing/sitting for one hour periods) and sleeping in my bed?

[TheEd]

apologies, you do the warm up and stretching as normal .. u can treat it as a pre-race warm up session if it develops a good race day routine

sleep is great for recovery however once you develop further then it is noted that 'active recovery' can be more beneficial

hope this helps

TheEd
ps.. nice going with the 10k test

[stakkman]

01 60 to 70min easy distance
July 26: 71.05 not measured, ran with a backpack which left me with some stiff calves
02 30min easy run
July 27: Treadmill 30 min, 6 km
03 start with 5x2k R90 7min 50 (3.55 per k) T
July 28: distance/time/
2km/7.46
2km/8.10
2km/8.28
2km/8.24
2km/8.19
All faster than last time except for run number two, this time I ran without co runners
04 Rest
July 29: Festival at Östersund
05 longest run - 'time on feet' up to 1Hr 30min
July 30: 93.34, No measured distance but guessing at about 13-14 km, only comment is that alcohol affects your performance, I ran for the first 40 min and after that it was a mix of jog/walk
06 easy day of 30min running
July 31: 33.37 ~6km problably a little longer
07 easy day of 10k running - relaxed
August 1: 47.40 from work to home (~10,15 km)
08 start with 6x1k R60 3min 45 to 3min50 L
August 2: Distance/time
1km/3.31
1km/3.38
1km/3.45
1km/3.51
1km/3.50
1km/3.50
09 easy day of 30min running
August 3: 30 min treadmill 6.44 km
10 easy day of 1Hr running
August 4: 42.56, approx 9 km. I ran from home to a basketballpractice and was unsure of the distance so I didn't run for a full hour, I played basketball afterwards anyways which compensates for it in a way.
11 Rest
August 5:
12 5K paced run - aim sub 20:00 5k
August 6:
1km/3.45
2km/3.59
3km/3.58
4km/3.59
5km/3.58
not very tough to run this fast now, had plenty of energy left afterwards
13 1Hr easy run
August 7: 60.15 12-13 km
14 easy day of 30min running
August 8: 30 min 6.3 km
15 start with 10 x 400m R 60 400/86sec - no faster P
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.
18 Rest
August 12:
19 Race day up to 15K
August 13: 10 km time: 40.20 (SIGH)
1km/3.47
2km/7.37 (3.50)
3km/11.18 (3.41)
4km/15.33 (4.15)
5km/20.04 (4.31)
6km/not available
7km/28.13 (8.09/4.05)
8km/32.15 (4.02)
9km/36.29 (4.15)
10km/40.21 (3.52)
20 easy recovery after race. 30min - 1Hr
August 14:
21 2nd easy day after race. 30min
August 15: