Hi TheEd,
Just to let you know, I've started on the program from Day 1, with an easy 1 hourish run, 13km @ 4:48/km, just taking it easy. The program called for 75min but with easing back to running after taking that first week of January off, will thought less is better until a routine is establish. Will give you feedback on the 2km session once it's done.
Just wanted to pick your brain regarding racing on the schedule.
1. With the program calling for a race on Day 19, do you recommend one tests themselves each time a cycle is concluded even if it's not a 10km, like say one might do a 5km or something on that day?
2. And what about flexibility. I had a look at the race calendar and while there are races pretty much every weekend from now until the weekend before Comrades, some are pretty awful (hilly). I've whittled it down to a handful. Dates are 21 February, 21 March and 11 April (and maybe a 15km on 3 May). The time-frame however doesn't fit perfectly into the three week cycle
Now to 21 February = 4 weeks
21 February to 21 March = 4 weeks
21 March to 11 April = 3 weeks
Is it possible for those first two race days, to do a 3 week cycle, then a 1 week 'race prep' type week to bridge the gap? I can forgo the 21 Feb race if it's too soon, but the one on 21 March is a good one and there's nothing else good around it, I did it in 36:22 last year, and the 11 April one is also a PB course, I've run 36:14 on it (I have a marker for the 21 Feb race as well, 37:01 from 2013). I'll try as best as I can to find races that fit the 3 week cycle but sometimes the calendar doesn't allow.
Depending on how thing go up to 11 April, the 15km where I set my PB is on 3 May (3 weeks after 11 April race). I would like to do that if body and mind are willing, then with 4 cycles done, I think it will be good to go into the 2 weeks off period then the build-up program? But will think about that closer to the time.
Cheers
Just to let you know, I've started on the program from Day 1, with an easy 1 hourish run, 13km @ 4:48/km, just taking it easy. The program called for 75min but with easing back to running after taking that first week of January off, will thought less is better until a routine is establish. Will give you feedback on the 2km session once it's done.
Just wanted to pick your brain regarding racing on the schedule.
1. With the program calling for a race on Day 19, do you recommend one tests themselves each time a cycle is concluded even if it's not a 10km, like say one might do a 5km or something on that day?
2. And what about flexibility. I had a look at the race calendar and while there are races pretty much every weekend from now until the weekend before Comrades, some are pretty awful (hilly). I've whittled it down to a handful. Dates are 21 February, 21 March and 11 April (and maybe a 15km on 3 May). The time-frame however doesn't fit perfectly into the three week cycle
Now to 21 February = 4 weeks
21 February to 21 March = 4 weeks
21 March to 11 April = 3 weeks
Is it possible for those first two race days, to do a 3 week cycle, then a 1 week 'race prep' type week to bridge the gap? I can forgo the 21 Feb race if it's too soon, but the one on 21 March is a good one and there's nothing else good around it, I did it in 36:22 last year, and the 11 April one is also a PB course, I've run 36:14 on it (I have a marker for the 21 Feb race as well, 37:01 from 2013). I'll try as best as I can to find races that fit the 3 week cycle but sometimes the calendar doesn't allow.
Depending on how thing go up to 11 April, the 15km where I set my PB is on 3 May (3 weeks after 11 April race). I would like to do that if body and mind are willing, then with 4 cycles done, I think it will be good to go into the 2 weeks off period then the build-up program? But will think about that closer to the time.
Cheers