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

[TheEd]

Nice 5k time, not sure how you measured route?

Let's chat after the weekend

You truly need to get the aches and pains sorted, maybe after the season things will ease off

not sure when you can fit further speed sessions in, so please keep us updated regarding legs and time etc

Thanks

TheEd

[wookie]

Nice 5k time, not sure how you measured route?

Let's chat after the weekend

You truly need to get the aches and pains sorted, maybe after the season things will ease off

not sure when you can fit further speed sessions in, so please keep us updated regarding legs and time etc

Thanks

TheEd

Thanks,

Route was measured via GPS watch, ran about 2.8 kms then turned around and ran back




I'll write back Sunday night, you'll get monday

[wookie]

Phew, what a weekend, the snowboarding in british columbia was great! Legs are pretty sore No aches or pains on the hill or after though!

Ran on the thursday before heading out, felt pretty good.
7.58 km, 35:04 4:39/KM, AHR 158, MHR 166

What's next? I've got nothing to do for almost two weeks, and no trips anywhere until May 15th.

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

[TheEd]

Hi wookie, do the last 2 weeks of the sub 40 minute 10k training program

cutting the easy and long runs by 25%

for the 6 x 1000m attempt 3.50 per k

provide feedback and let's see how things go

TheEd

[wookie]

Hi wookie, do the last 2 weeks of the sub 40 minute 10k training program

cutting the easy and long runs by 25%

for the 6 x 1000m attempt 3.50 per k

provide feedback and let's see how things go

TheEd

I got this on Monday night, so I started Tuesday.

Monday - 60 minutes on my bike/rollers (felt good)

Tuesday, Day 06 easy day of 25min running
25 mins, 5.18 km, 4:49 pace, AHR 160, MHR 166, probably went too fast?
Swam 2,300m, light upper body workout.

Wednesday, Day 07 easy day of 7.5k running - relaxed
7.51 km, 43:41, 5:49 pace, AHR 142, MHR 152, probably a better pace?
The above two days were cold, snowy and I had no knee pain.

Thursday, Day 08 start with 6x1k R60 3min 45 to 3min50 L
200m indoor track. It was warm/dry and it felt like CRAP! That said
km 1 3:50.20, AHR 169, MHR 177 60 seconds rest
km 2 3:46.02, AHR 173, MHR 181 60 seconds rest
km 3 3:49.12, AHR 174, MHR 182 70 seconds rest
km 4 4:00.52, AHR 173, MHR 180 70 seconds rest
km 5 4:04.17, AHR 171, MHR 179 80+ seconds rest
km 6 4:00.31, AHR 173, MHR 181 I think I'm going to die

Seriously that was not fun! Indoors was TOUGH! It was hot/dry. The rest of the night my guts hurt like I needed to go to the bathroom. I think my times would have seriously suffered had I not taken the extra rest after the third KM. Knee felt fine though. Then I went and pathetically did 500m in the pool just to cool off (temperature wise). Not sore today at all though!!

Friday, (Today) Day 09 easy day of 25min running I'll do this when I get home from work.

[TheEd]

wookie, I must say, sometimes I wonder about runners

compare the session you did yesterday to the one below and understand why you felt your world was ending

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

that was your last 1k session and you have now moved it into a new zone now

so do take heart in the session you just did, please or is that lungs

the session was certainly a killer and I quite frankly wonder how u managed (in hindsight)

:jive:

consider a rest today or even a light cycle instead

light being the operative word

TheEd

[wookie]

wookie, I must say, sometimes I wonder about runners

compare the session you did yesterday to the one below and understand why you felt your world was ending

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

that was your last 1k session and you have now moved it into a new zone now

so do take heart in the session you just did, please or is that lungs

the session was certainly a killer and I quite frankly wonder how u managed (in hindsight)

:jive:

consider a rest today or even a light cycle instead

light being the operative word

TheEd

THANKS!

I didn't get this until the end of that day (friday). I ended up going for a skate, we booked an ice time to keep the guys ready. After the ice time I crashed pretty hard and was exhausted for a few days. It didn't matter though as we had two snowfall warnings over the weekend. Then I was going do the 30 min, 60 min, runs and keep going so.

Sunday March 29th - 5.3 km, 30 min
Monday March 30th - 10.1 km, 51 min
Tuesday April 1st - Our team scheduled an exhibition game,
Wednesday April 2nd - Swam 2,400m, Spin 45 mins
Thursday April 3rd - Our team scheduled an exhibition game,
Friday April 4th - off
Saturday April 5th - Playoff Game
Sunday April 6th - Playoff Game
Monday April 7th - Playoff Game (we lose, series over)
Tuesday April 8th - Season over, I'm tired and a bit banged up, day off.

Wednesday April 9th - TODAY!

My running didn't keep up due to the unplanned exhibition games

I'm going to go to the pool and spin class (Last day of spin class)
Thursday onwards I'm without scheduling conflicts. I will play hockey on Thursdays and Sundays, but it's crappy hockey that doesn't require me to be rested or try hard. Just for fun pickup hockey.

So - what's on the schedule?

I'd like to have swim and bike days too? I can't get on my road bike yet, but can use my rollers. Outside is still to gravel covered, cold, we'll still get snow every now and then.

[TheEd]

wookie, consider doing some easy runs to assess where you stand currently and once you ready to start again we can take things from there

don't want to prescribe anything until things are fine for exercise

TheEd

[wookie]

Okay - so, I took a few weeks of running every second day. No particular pace. Just getting used to regular jogging again, and I got some new shoes. Then once I felt fine I started the program thinking I'd do the sub 45 to start.

Day 1 - Run 60 - 70 mins
1:06 11.89 km, 5:35/km AHR 153 MHR 169
Swim 2,000m

Day 2
Run 30 mins
Biked to work, 17km
Run
30:00 5.76km 5:30/km AHR 153 MHR 164
Bike home, 17 km

Day 3
4x2km @ 8:50 pace, rest 90 seconds
Ran under 8:50 4 times, I'm not sure how much though, there was wind and hills, watch messed up and didn't record.
Hockey, 45 mins, terrible ice time, left early.

Day 4
OFF

Day 5
Longest run - 1:30
Run 1:30, 14.67 km 6:08/km AHR 143 MHR 150

Day 6
Easy day, 30 mins
Missed - moving furniture all day
Hockey, 90 mins

Day 6
Easy day, 30 mins
30 mins, 5.98km, 5:00/km AHR 150 MHR 159
Swim 2,400 meters
Full body workout

Day 7
Easy day, 30 mins
30 mins, 5.35km 5:37\km AHR 144 MHR 153

Day 8
6x1km @ 4:10 - 4:20 with 90 seconds rest
Lap 1 - 1.01 km, 4:00.32, Pace 3:59 /km AHR 162 MHR 170
Lap 2 - 1.00 km, 4:02.18, Pace 4:01 /km AHR 165 MHR 172
Lap 3 - 1.00 km, 3:57.70, Pace 3:57 /km AHR 167 MHR 175
Lap 4 - .999 km, 4:07.42, Pace 4:07 /km AHR 166 MHR 174
Lap 5 - .996 km, 4:05.18, Pace 4:06 /km AHR 166 MHR 174
Lap 6 - 1.00 km, 4:02.67, Pace 4:01 /km AHR 169 MHR 176

Day 9
Easy Day 30 mins running
30 mins, 5.75 km, 5:13 /km AHR 148 MHR 159

Day 10
Easy day 1 hour running
1:00, 10.30 km, 5:49 /km, AHR 142, MHR 151

Day 11
REST

Day 12
5 Km paced run, Aim for sub 22:30
5.0 km 20:30, 4:06 /km, AHR 169, MHR 179, Avg speed 14.6 kmph, max speed 18.3 kmph
Hockey 90 mins (good day, run went well, hockey I was fast and good)

Day 13
1 hour easy run
1:00, 10.75 km, 5:38 /km, AHR 137, MHR 157

Day 14
30 mins easy run
Swim 2400 m
full body workout
30 mins, 4.33 km, 6.56 \km, AHR 145 MHR 188

Day 15
Start with 3 x 5min @ 10k pace with 1min easy F
Jogged 5 mins as warm up
5:02, 1.19 km, 4:13 / km AHR 155, MHR 174
60 seconds slow jog
5:04, 1.25 km, 4:03 / km AHR 165, MHR 171
60 seconds slow jog
5:00, 1.22 km, 4:06 / km AHR 164, MHR 173
60 seconds slow jog

Day 16
Easy day 40 mins run
40:00 6.47 km 6:11 /km AHR 137 MHR 159
Hockey 75 mins

Day 17
Easy day 30 mins run
30 mins, 5.01 km, 5.:59 / km, AHR 137 MHR 162

Day 18
Rest

Day 19
RACE DAY

4.39 km, 17:16.34, 3:56 /km, AHR 168, MHR 178

Wha Wha what happened??? It was windy and rainy all day - I waited around until it dried off but it was still pretty windy, running into the wind, probably took off to hard, died at 4.4km. Also, I think I didn't warm up well enough - was waiting around all day to go... hmmm.. Also a few of the recent short runs were done on a path that had some rolling hills that I went up and down.. Maybe... I don't know, bad cramp in right lung, gasping, hot.. haha. Not a good feeling

Jogged back after a few minutes letting cramp in right side pass. Was that my heart? haha.

3.52 km, 20:22, 5:46 / km, AHR 142, MHR 148


Hmmmm.... So, how do I feel about this? Not bad, even though Race Day was a disaster I feel like I did a lot of running over the past 3 weeks. Also it was pain free. I got tired, and sore, but no nagging injuries.

I think I'm around (running wise) where I was last year at the end of September when I started this thread. However, I think I'm in worse overall shape. I didn't swim as much this winter and was rarely on my bike. Last September was after a whole summer of swimming and biking and running.

So, I think I start the program over again, and try to get some more swimming and cycling in. Maybe lose a few pounds. I'm at 207 right now I believe. This second round through should be easier? Yes? No?

As of today I'm 9 weeks away from Olympic Distance Nationals. I think that's lots of time to get some improvement.

Suggestions/Comments?


Oh, and here's the elevation profile for the run, I don't think it's bad??



Edit:
And I took today off (monday June 22nd)

[TheEd]

welcome back wookie

so the status is you back then

you must keep up the maintenance of your body if you want everything to stay in good order, in the same way a car needs a service

TheEd
ps.. if you can give me an indication of what you training for and what you want to achieve it would be great