When to start program? Need advice.

[TheEd]

Hi kilroy .. if you take the 10k program and put a 2hr run onto the first Sunday of the program and then the 2nd week on the Saturday you add a rolling hills session or even a 10x600m hill session at 10k pace effort with a light jog down recovery that should provide constructive training

Over to you

TheEd

[kilroy]

Hi again Ed!

Raced Stockholm half-marathon yesterday as a good quality session towards Lidingöloppet coming up in 2 weeks. Aimed sub 1:33 but felt quite comfortable at beginning so I paced at sub 1:30 instead.

Had stable 5k splits:
20:36
21:12
21:02
21:15

Unfortunately I was a little swindled at the end of the raced by the km markers vs. my gps so the finish line was 350 m in front.. So I crossed the line at 1:30:04 :mmm:

170 avg. hr... peaked 187 at the end of the race.

Anyway.. pleased with the result and a good session!

Over and out..
/Kilroy

[TheEd]

Hi kilroy

what are your aims for the 30k event?

TheEd

[kilroy]

Hi Ed!

Well, I am not sure what´s a realistic goal. Did 2.29 last year with less training so my first thought was 2.25 (about 9-10 sek/km faster) this year.

Maybe the 1.30 on half- marathon could give a clue?

The plan for the 2008 race was (real pace in parenthesis):
0-5 km: 5.00/k (4.46/k)
5-15 km: 4.45/k (4.47/k)
15-20 km: 5.15/k (5.00/k)
20-30 km: 5.00/k (5.13/k)

BR /Kilroy

[TheEd]

well you could always start 10 seconds per k quicker for the first 5 to 10km and then see how you feel?

TheEd

[kilroy]

Yepp.. think thats a good plan.
Would be nice to pass 20k around 1.32-1.34 and then have the strength to do a decent last 10 k..

[kilroy]

Hi Ed,

Raced Lidingöloppet this weekend and here is some feedback.
Here is a breakdown of the race 2008 vs. 2009

0-5,5 27:35 - 26:45
5,5-10 21:43 - 20:46
10-15 23:49 - 23:35
15-20,2 26:57 - 27:08
20,2-25 24:06 - 24:10
25-30 25:25 - 24:45

Finished in 2.27.09, quite happy with the result. PR with 2:30
Legs were not 100%, probably not fully recovered from the half-marathon 2 weeks ago. I need a lot more xc training and hills to the next time.

Think I will have a down- period now and recover body and brain for 2-3 weeks. Do some alternative training also.

Looking forward to plan and train for 2010 season. Inspired to improve my results!

BR /Kilroy

[TheEd]

nice going kilroy, it looks as though some parts of the course were pretty tough

yeppers .. down period and then let's focus on getting the most out of your ability which I believe has not been touched on yet

TheEd

[kilroy]

Today will be day 1 of my 2 week 'off period'.
Thinking of hr zones during this time (relaxed and easy runs), what range do you recommend? Is ~145 ok?

Hr. stats
max: 191
race avg. 170-175

Thanks, Kilroy

[TheEd]

kilroy you could even drop that by a further 5 to 10 beats

make them truly easy

as you get improve the pace at that heart rate should increase

Hope this helps

TheEd