Sub 20, training 3 times a week

[TheEd]

consider swimming after the footie, will provide better recovery

for the 2k session, start off slowly and build-up. even if the first 2 x 2k are slower, pace yourself and finish off stronger

make it a positive session

enjoy

TheEd
ps.. looks like the adventure race gave good vibes

[Joemurray39:15]

Ok so I didn't see your message until Friday. I attempted the session but had to abandon it after 2 intervals. I felt like the distance was to much for me. Looking over the last 6 months I haven't had many miles under the belt & very few runs over 10km's. Anyway I was feeling a bit pissed off with myself so I decided to repeat the session the next day. However I reduced the speed as I felt at this stage it was beyond me & it was more important to finish the session.
Wednesday - game (played 65 minutes was fairly comfortable)
Thursday - Abandoned session 9.7km 48:56 5:03 pace
2 x 2km intervals 1)7:45 avg 3:53 pace 148bpm
2)8:01 avg 4:00 pace 150bpm

Friday - 15.3km, 1:12:48 avg4:45 pace
5 x 1.9km around pond 1)7:53 4:09pace 145bpm
2)7:52 4:08pace 143bpm
3)7:48 4:06pace 145bpm
4)7:47 4:05pace 146bpm
5)7:39 4:01pace 149bpm
The session felt controlled except for the last one which started to hurt a little towards the end. Should I carry on with the program or do you think it would be better to do a build program to get miles under the belt. Either way I'm going to enjoy a rest day today albeit in work. I'm aware that sub 40 is beyond me at this stage so I won't stress to much when I do the race on the 4th February.

[TheEd]

Joe, once you establish a routine, the progress will begin to show

make sure to give yourself sufficient recovery after footie etc

TheEd

[Joemurray39:15]

Ok ed, noted. So my week has been as follows
Saturday- Rest day
Sunday- Long run 14:21km - 1:19:43 avg 5:36km HR138
Felt quite tired for this so didn't bother forcing the pace
Monday- Easy bike on the trainer 20km 42:00 28.6kmph
Tuesday- 6 X 1km 60rest 9.98km 52:51 5:17km HR145

1)4:01 145bpm
2)3:57 147bpm
3)4:00 149bpm
4)3:57 153bpm
5)3:58 153bpm
6)3:54 153bpm
The 2nd half felt tough with my HR only getting down to 140
In the recovery.
Wednesday- 1hr of core & light weights

[Joemurray39:15]

Hi ed,
Thursday- Rest
Friday - 1hr steady on the bike followed by core/light weights
Saturday- 5km Tempo
1)4:10 2)4:12 3)4:13 4)4:11 5)4:07
Total 20:53
Run felt hard enough that I think a 4:15-4:20 avg is probably realistic for the 10km race
Sunday- Core/exercises
Monday 10 x 400m 60rest. Aiming for 92secs 3:50 pace
(88,89,92,90,90,90,90,87,90,78)
These felt quite comfortable except for the last one where I ignored the watch.

Plan for the rest of the week
Tuesday- swim
Wednesday - football
Thursday - rest day
Friday - 30 mins inc 6 x 1 min race pace
Saturday- 10km race

[TheEd]

Joe, consider going for a light walk on Thursday, or even light swim, in case you have issues after the footie

enjoy

TheEd

[Joemurray39:15]

Hi ed,
My week went as follows:
Tuesday: With work etc I didn't feel like doing anything so I decided to do a few exercises, core & light upper body weights. Finished off with stretches & roller.
Wednesday: Football, tough 90 minutes which we eventually won but a very physical encounter with a lot of running.
Thursday: Very sore today so I repeated Tuesday.
Friday: Took the kids for a very slow 3k, almost walking pace
After that I did another easy 30 minutes with 6 x race pace.
Saturday: Race day, after a stormy few days the weather was perfect. About 15 degrees with a light wind. Practically freezing for Dubai.
Final time 40:21 - 9.87km - 4:05 avg - 160bpm
Mile 1 6:46/4:12 - 152bpm
2 6:41/4:09 - 171
3 6:38/4:07 - 167
4 6:41/4:09 - 159
5 6:33/4:04 - 156
6 6:23/3:58 - 155
I tried to stay controlled for the first lap & reigned myself in when the pace picked up. On the 2nd lap it started to hurt a little but I'd had the same person about 50 yards in front of me for the whole race. He spurred me on to pick up the pace, I got alongside him at km 9 but then he opened the gap again. I eventually beat him with a 200m sprint to take it by a nose. 9th overall & 3rd in the 35-39 age group which meant I got a trophy. My first in about 25 years.😀

[TheEd]

very nice going Joe, make sure to get sufficient recovery, and certainly don't look to rush back into intense training

congrats

TheEd

[Joemurray39:15]

Hey Ed, hope you are well. Took your advice & had a fairly easy week.
Sunday: Easy swim 1k open water
Monday: Easy jog with my wife 5.2km 31:42 6:06km followed by slow half hour on turbo trainer, 11.2km.
Tuesday: Rest day
Wednesday: Football, only played an hour as I got a red card
Thursday: 1hr steady on the bike 30.6km

Today, Friday, I intended to start the 2k intervals. I have exactly 3 weeks until my sprint triathlon (5k run leg). Beyond that I have a half ironman in August & hope to do a few running races in the interim. Anyway should I stick to the 10k program for now? I have done very little bike/swim in the last 2 months so I'm not expecting any great performances & will use the race as a building block for the rest of the year. I really enjoyed getting on the podium albeit at a slow race. I'm so far behind on the bike/swim that it will take me years to get near the top third. However I feel I can get top 10's in my age group with the running with some work. I turn 40 tomorrow 🙈. At least I'll be the youngest in my age group.
Cheers Joe

[Joemurray39:15]

Hi ed, Did the 10k intervals yesterday. Wasn't really in the mood as I had an early start that morning. In the end the session went ok & whilst it wasn't easy it felt manageable.
WU/5 x 1.9km/90 rest/WD =1:18:11/05:03km/134bpm
1)7:38/4:01km/145bpm
2)7:40/4:02/145
3)7:36/4:00/147
4)7:35/3:59/148
5)7:27/3:55/150
I intended to start around 4:05 pace & move toward 4:00 pace through the intervals. With that in mind it wasn't a bad session & mostly negative splits with controlled running.