Sub 40 10km, on top of a lot of other stuff

[TheEd]

great wookie

and if I may ask the physio to give you a report on what he is doing twice a week for a month so we can see the results of it

in the past when I have taken athletes I coached to the physio they would explain what they were doing and why they were doing it and to achieve what result

so instead of going to the physio and simply lying there while the money milelage is racked up please ask him for a report on what he is doing so we can assess when you can train in a higher mode etc

Your choice in asking this however it is not abnormal, the good physios I worked with would not have a problem doing this (imo)

TheEd

[wookie]

Okay,

So... Everything is good. Back is getting better, still stiff here and there. No knee pain on any of my runs/bikes(spin)/swims

Errr... ummm... I didn't really get a report. What she's been doing is sticking needles into my back and quad/IT band area to get them to release, loosen up, spasm/relax. Then stretch me out, and heat. She said she's noticed I've gotten more loose in the last three weeks. I have fewer days of stiffness than prior. But it still needs some work (my opinion). I'm there twice this week, twice next week then I'll see and hopefully that's good for now (4 more sessions)

And... What I've done in the past little while (got through three of the 4 weeks of the intro/run program. It's getting dull. The last week I had a few hockey games, late nights, quit drinking coffee (has been agony) and I missed two runs... So I think I'd like to start this week off with something new. Also the gym/track was closed for "reading week" at the university blah blah blah.

Thursday Feb 5th - Swam 2,100 m

Friday Feb 6th - First Day of run, 30 mins, 5.8 km AHR 156, MHR 164

Saturday Feb 7th - Spin bike, 50 Minutes RPM's 100 - 110, AHR 129, MHR 139

Sunday Feb 8th - Hockey game, felt slow, Run 30 mins
5.89km AHR 159 MHR 170, wow, that run felt hard after hockey.

Monday Feb 9th - Walk 38 mins 3.84 km, swim 2,400m, spin 40 mins
RPMs 100 - 110, AHR 126, MHR 142

Tuesday Feb 10th - Run, 30 mins, 6.8km AHR 167 MHR 171 maybe went too fast, but it was on a 453m track, and there was clubs training, which kind of made me keep a pace. But, overall, felt fast/good, was wiped after though
Wednesday Feb 11th - Swim 1,750 m Spin 40 mins RPMs 100 - 110 AHR 126 MHR 142

Thursday Feb 12th - Played pickup hockey, it was boring and a useless workout.

Friday Feb 13th - Swim 2,400m, Run 30 mins, 5.9km, AHR 151 MHR 157

Saturday Feb 14th - Weights, upper body,

Sunday Feb 15th - Hockey game, was tired after, track was closed. Missed Run

Monday Feb 16th - Swim 2,100m spin 60 mins, did some different sets of drills on spin bike, no RPM counter...

Tuesday Feb 17th - Ran outside, 30 mins, 6.6km, AHR 164, MHR 169

Wednesday Feb 18th Walk 40 mins 3.53 km

Thursday Feb 19th Swim 2,300m Hockey game (great game, felt great)

Friday Feb 20th Day off, headache, caffeine withdrawal, tired, sore... Missed Run

Saturday Feb 21st - Hockey game, still feeling crappy, we lost, friends 30th bday party. = Sunday hangover, day off.

Sunday Feb 22nd - Hangover, day off...

Monday Feb 23rd. Ready to start new program??? Or pick up where I left off? But I hate doing that, I'd rather start something new, or restart (but restarting the begginer one would be dull).... .

[TheEd]

OK .. instead of getting you to start over or do the 4k time-trial we shall ask you to do the Cooper's Test instead

find a 400m track or treadmill

and walk, run or crawl for 12 minutes

then return with the distance covered during your walk, run or crawl and we can takke things from there

Hope this gets you going

and we really have to work on the pre-training that led to Sunday Feb 23rd

it must have been something you ate no doubt

TheEd

[wookie]

OK .. instead of getting you to start over or do the 4k time-trial we shall ask you to do the Cooper's Test instead

find a 400m track or treadmill

and walk, run or crawl for 12 minutes

then return with the distance covered during your walk, run or crawl and we can takke things from there

Hope this gets you going

and we really have to work on the pre-training that led to Sunday Feb 23rd

it must have been something you ate no doubt

TheEd

Is that 12 mins all out? In my walk/run/crawl?

Hmmm, lol, any suggestions for that pre-training

I have access to a 453 m track and a 223 m track. The outdoor 400m track isn't too accessible.

But, I can use the chrono on my watch and keep pretty accurate estimate on my distance.

[TheEd]

12 minutes to determine fitness level

so as you feel

walk/run/crawl

Thanks

TheEd
[SIZE="1"]ps.. will hold back on other forms of training until you achieve a certain level of fitness [/SIZE]

[wookie]

12 minutes to determine fitness level

so as you feel

walk/run/crawl

Thanks

TheEd
[SIZE="1"]ps.. will hold back on other forms of training until you achieve a certain level of fitness [/SIZE]

Okay, used the 453m track (which they told me closes March 13), c'mon... I'm finally feeling half decent again and I'm getting thwarted again. . . Anyway.. Here's the results, I'm sure by my HR you can tell I put a bit of effort into it

12 Minutes 3,036 meters MHR 181 AHR 171

Lap 1, 453m 1:43.04 - MHR 167, AHR 158
Lap 2, 453m 1:45.57 - MHR 170, AHR 168
Lap 3, 453m 1:46.83 - MHR 174, AHR 170
Lap 4, 453m 1:47.20 - MHR 174, AHR 173
Lap 5, 453m 1:49.00 - MHR 176, AHR 174
Lap 6, 453m 1:51.88 - MHR 181, AHR 176
Lap 7, 318m 1:17.62 - MHR 179, AHR 175

[TheEd]

Wookie this is a decent effort

what I would recommend to start with and to avoid problems is to start on the

sub 45 minute 10k program

then once we past the first 3 week cycle without problems we can assess and move forward

nice going

TheEd

[wookie]

Cool, thanks!

Okay, couple of questions.

My hockey season doesn't end until March 22nd. Then we have 2 - 3 weeks of playoffs (6 games max). I can't run these days. What do I do with the scheduled runs? Just move them a day forward?

I know it's not ideal, but I've got to workaround it until the season ends. Two reasons.

1. I can't show up at hockey tired. I've got a commitment to 15 guys.
2. It's too easy to get injured if I've ran before.

Thanks!

[TheEd]

Currently the 3 most important sessions you need to adapt to are the 2000's - 1000's and the 1 long run on a Sunday

during this period of ice hockey, you will need to see when you can do 1 of those sessions a week

if you do 2 sessions make it a 2000 + longer run or 1000's plus longer run

not the 2k and 1k in the same week

you should find this training easier however at least it will start you on your way

TheEd

[wookie]

So, the program went okay. Physio lasted until I was poor. I get reimbursed at 70% but it takes awhile, so I stopped after 6 sessions. Felt great, but a few cold days and consecutive days I felt my knee a little tight. I'll go back once I get reimbursed. But overall never that bad. Had some failures with cold/ice/snow -30 degrees weather, the track closed, hockey, etc. But, here's what I did. I can conclude the program tomorrow (the 16th day) with anything you suggest as it's completely open and it's +10 outside tomorrow so the patches of ice will be water and it will be safe to run. But then I'm away for a weekend for my 30th bday. Then I'll be back to train again. However, our hockey playoffs start in a few weeks, best of three series's and I have a sprint tri on April 5th. I'll put in my schedule at the end to see what you think I can do, obviously if we lose out the following round is over and we're done for the year.

Thanks

Oh, I'm pleased with the speed days I think, even though they were hard as heck. Especially pleased with the sub 22:30 5km. Well sorta pleased. I'm happy with it since it's March

Sub 45 Schedule
Day
01 - 60 to 70min easy distance
02 - 30min easy run
03 - start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 - Rest
05 - longest run - 'time on feet' up to 1Hr 30min
06 -easy day of 30min running
07 -easy day of 30min running
08 -start with 6x1k R60 - 90 4min 10 to 4min20 L
09 -easy day of 30min running
10 -easy day of 1Hr running
11 - Rest
12 - 5K paced run - aim sub 22:30 5k
13 - 1Hr easy run
14 - easy day of 30min running
15 - start with 3 x 5min @ 10k pace with 1min easy F
16 - easy day of 40min running
17 - easy day of 30min running
18 - Rest
19 - Race day up to 15K
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min

Sub 45 Schedule (What I did)

Day
01 - Run 60 mins, 11.16 kms, 5:26/km AHR 147 MHR 163, +gym no legs

02 - Run 30 mins, 5.183 kms, AHR 154, MHR 160

03 - See below
4x2km rest 2:00
Lap 1 8:28 4:13 per KM AHR 159 MHR 168
Lap 2 8:40 4:21 per KM AHR 161 MHR 168
Lap 3 8:42 4:21 per KM AHR 161 MHR 168
Lap 4 8:44 4:20 per KM AHR 163 MHR 171

04 - OFF

05 - 42:50, 7.55km, average pace 5:40/km AHR 144 MHR 152 (knee felt a bit sore, cold outside, stopped early)

06 - Run 30 mins (skipped)

07 - Run, 30 mins (skipped) upper body weights

08 - See below

Run
6x1km pace 4:15 - 4:20/km
Lap 1 4:03 4:02/KM AHR 165 MHR 170
Lap 2 4:07 4:04/KM AHR 164 MHR 173
Lap 3 4:05 4:04/KM AHR 167 MHR 176
Lap 4 4:09 4:08/KM AHR 167 MHR 177

Lap 5 657.47 km 2:44 4:09/KM AHR 164 MHR 171 (knee sore, stopped)
Lap 6 0:00 0:00/KM (knee sore, skipped) it was cold/windy

09 - Run 30 mins, knee felt okay (indoor track) followed by full body workout

10 - Swim, spin class (instead of 60 min run) 51:00 mins, AHR 124, MHR 153, minus 30 degrees outside

11 - Hockey game

12 - 5K paced run - aim sub 22:30 5k (Didn't do), minus 30 degrees outside, swim instead, upper body weights

12 - 5K paced run - aim sub 22:30 5k (did it this day)
5:00km, 20:55.73 pace 4:11/km, AHR 167 MHR 177, Swim 2400m

13 - Run 30 mins, 5.28km, Avg pace 5:41/km AHR 144 MHR 159 (supposed to do 60 mins) wondered about knee, could feel something, not bad though, didn't want to push

14 - Hockey Game, then Run 30 mins, 5.09 km, 5:54 / km, AHR 142 MHR 161

15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous, did full body workout @ gym

15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous - Swam 2400 meters instead.

15 - Hockey game tonight, Wednesday March 18th, can't do day fartlek run for third day in a row.

16 - Open day (what should I do)

17 - Friday March 20th Leave for weekend snowboard trip, my 30th birthday, home late sunday. Can't begin Monday March 23rd.

18 - Saturday March 21st

19 - Sunday March 22nd,



Monday March 23 - open
Tuesday March 24 - open
Wednesday March 25 - open
Thursday March 26 - open
Friday March 27 - open
Saturday March 28 - open
Sunday March 29 - open

Monday March 30 - open
Tuesday March 31 - open
Wednesday April 1 - open
Thursday April 2 - open
Friday April 3 - open
Saturday April 4 Playoff Game 1 Round 1

Sunday April 5 Playoff Game 2 Round 1 (sprint tri before hockey, but only if we win the first game will I do it)

Monday April 6 Playoff Game 3 Round 1 (if needed)
Tuesday April 7
Wednesday April 8 Playoff Game 1 Round 2
Thursday April 9 Playoff Game 2 Round 2
Friday April 10
Saturday April 11
Sunday April 12

Monday April 13
Tuesday April 14 Playoff Game 3 Round 2 (if needed)
Wednesday April 15 Playoff Game 1 FINALS
Thursday April 16
Friday April 17
Saturday April 18 Playoff Game 2 FINALS
Sunday April 19 Playoff Game 3 FINALS

WOOHOO season over!