Sub 40 Min Training

[TheEd]

enjoy your race tomorrow

TheEd

[ihenman]

Well I did it, chip time of 38:54 and I ran a massive negative split.

My Garmin messed up a bit because I didn't hit stop right after I crossed the finish line but it was about 19:45 and 18:35. It was an out and back course so it was similar terrain both ways but I killed the last 3 K with 3:33, 3:48 and 3:37 splits.

Wish the season wasn't over now

Thinking of off training and build up phases now. I'm going to recover run on Tues/Wed then we're away for a 5 day vacation where I won't run at all.

Thoughts on moving to the off training then build phases when I get back from vacation?

-Ian

[TheEd]

congrats .. when are the next events?

roll through the off training period which is pretty straight forward and then onto the Build Up program .. depending when races are planned will determine the length of the build up

enjoy the holiday and congrats again on the run

TheEd

[ihenman]

No races until next April I don't think.

[TheEd]

OK .. so you should be able to get a decent 'base' in for next year

excellent

TheEd

[ihenman]

Yes. I will have access to an indoor track through the winter months (250 M I think) so I figured I'd do a full 6 weeks of Base? Or maybe more... Then I'll start some sessions again in the New Year?

I'll see how things go. I don't want to go back to doing the cycles too soon since I'll want to be training probably through Spring & Summer since that's prime racing season for us on this Side of the pond.

[TheEd]

you will be in a similar position to most of us in the Northern Europe, currently plotting a structure which will hopefully allow for the building up of mileage before returning to the cycles again

Cheers

TheEd

[ihenman]

Sounds good! So it's not a bad thing if I took a break from the cycles for more then 6 weeks and concentrated on the runs outlined in the build up phase?

Just don't want to hit the cycles again in Mid-December on the indoor track for the workouts then be in a position where I should be doing the off-training and build-up again in Mid-February or First March.

That would put me just starting cycles again when race season starts... but maybe that makes sense...Play it by ear I guess

[TheEd]

we in a similar position this side with the weather so we the Build Up phase will be no less than 6 weeks

it should all work out OK

you have here for feedback so playing it by ear should assist

Cheers

TheEd

[ihenman]

Notice on Off Training period talks about HR monitor.

What sort of intensity should the runs be done at? % wise of MHR?