Sub 40 Min Training

[TheEd]

nice to see you getting into the rhythm again

what have you planned as your build up for next week's race?

TheEd
ps.. please do let me know how the legs etc go, always interested to hear things they do, year's ago I used to work with alternative treatment persons and was always interesting

[ihenman]

TheEd,

My legs are doing quite well. I've built up a lot of muscle to match the left leg in my right butt, as well as developed some other muscles which stabilize the right leg during gait. The twisting motion in the right shin is severely minimized now.

It takes a lot of concentration though to run for long periods since I'm using the muscles to accommodate for my anteverted hip/leg. It's a strange sensation how my right leg feels now actually making correct motions. Also I can tell a big difference in my power with my stride as I am now fully using two legs to propel me rather then just my left.

For this week I am going to do a 50-60 min run today rather then the 5K TT since I haven't done a lot of 10-12K runs in the past few months.

Also was going to do another 45 Min, 6X x 600 and the 30K Fartlek.

Your thoughts?

-Ian

[TheEd]

this looks fine however apply caution for the 600's

[ihenman]

TheEd,

Looks like I'm having a change of plans due to a flooring project my wife wants me to get done sooner than later So my first race is being moved ahead to June 5th, rather then this weekend.

So that gives me another 3 weeks.. Would you suggest I continue as is and start a new cycle in 7 days? OR would it be worth starting a new cycle this week which would end it right on the race day in 3 weeks?

-Ian

[TheEd]

it all depends when the most work needs to be done on the floor

you need to have days 3 to 8 during a period which allows for hard training
after Day 8 it is always more relaxed

what say you?

TheEd

[ihenman]

Good point. The floor will likely take most of Saturday and Sunday to do, which will make both of those days write offs.

BUT I could:

Day 1 (Today) 60 Min
M - Day 2 30 Min
T - Day 3 - 5 x 2K
W - Day 4 Off
T - Day 5 Long Run
F - Day 6 OFF
S - Day 7 OFF
S - Day 8 OFF
M -Day 9 10K
T - Day 10 6 x 1K

I know it throws things a bit off though.

[TheEd]

that should be fine but instead of 10k the day before the 1k session rather do a light 20 to 30 minute leg loosener

you will soon know if you should do the 1k session

please let me know how you feel before the 1k session

cheers and enjoy

TheEd

[ihenman]

Hope the Marathon went well over the weekend?

My legs are feeling pretty good today, although were quite tired last Friday after the 2000's and long run. I will post updates after I do the 1000's this morning.

Sunday I did end up getting out for a VERY light job with a friend who is getting into running doing 5 min run - 1 minute walks with here at about a 7:45 / K pace. Also went for a 45 min walk with the dogs yesterday. I'm feeling good today for the 1000's.

[ihenman]

Alright. Finished the 1000's this morning here's the update.

1000's - today (dunno what I was feeling during #1)

1 - 4:00 165 Avg HR 176 Max HR
rest 146 Avg HR
2 - 3:37 173 Avg HR 185 Max HR
rest 156 Avg HR
3 - 3:40 176 Avg HR 188 Max HR
rest 160 Avg HR
4 - 3:39 178 Avg HR 188 Max HR
rest 164 Avg HR
5 - 3:41 179 Avg HR 190 Max HR
rest 166 Avg HR
6 -3:40 179 Avg HR 189 Max HR


Long Run - last thursday (working up to the 90 mins adding 5 mins per cycle started at 75 mins)

80 Mins 15.57 K Avg HR 155

2000's- last tuesday

1 - 7:52 171 Avg HR 181 Max HR
rest 143 Avg HR
2 - 7:48 175 Avg HR 182 Max HR
rest 145 Avg HR
3 - 7:54 174 Avg HR 182 Max HR
rest 149 Avg HR
4 - 7:56 174 Avg HR 183 Max HR
rest 150 Avg HR
5 - 7:53 176 Avg HR 187 Max HR

Couple of questions:

My goal is to run a 36 min (or sub 36) by the end of this season. How should I be addressing my paces for:

1K's, 2K's, 5K Paced and the 600's I'm doing?

Should I base them off of say an 18:30 5K and a 38 min 10K for now? At least until I break 38 in a race?

Ian

[TheEd]

you seem to be OK starting out with the paces you are running now and taken from the race or test at the end of this 1st cycle will determine the next set of paces

good to have the aims but you can only do what the body can cope with and sometimes the natural ability can also kick through to provide an unsuspected result

Cheers

TheEd