Sub 40 Min Training

[ihenman]

Shins aren't to bad. Made another adjustment to my stride by not landing so much on the forefoot and things are feeling ok. Some tenderness right now I I push but nothing like I had before. Also I've run 3 days straight. Some good ice and rest tomorrow will have me good.

So the 2000's should be in some what like a 10k broken up into 5 parts? I get caught up in the times too much. I know I don't need to go at 100% for improvement but I forget it when I think geese this pac feels alright during the 1st interval.

For the 1000's aim for the time you have posted in the schedule but reduce rest to 45?

Thanks for the kind words about speed I was always a strong cross country runner and 3000-5000m. Speed for me was always the 800 m and 1500 m which I hated. They weren't long enough for pace or strategy. Always felt I was goin all out.

Ian

[TheEd]

that's because they are all out

well 3:55 per k for the 2k would set you up for 7.50 and 39:10 for the distance, so it is a good place to start and build your confidence from

it will all come right, it most important to get consistency for the 2k session as it is the biggest speed endurance builder

making progress though



TheEd

[ihenman]

With Easy Runs (i.e. the 60 mins, 10K, 30 min and 90 min) should I let me HR monitor guide my pace for that day staying in the 70-75% range?

I am finding that when I upload my data from the HR monitor and analyze it I am often over 80% (such as today my long run the average got up to 83% but it was HOT)

I am wanting to be conscious of not training too fast for my fitness level. No sense in "racing" my training sessions and not getting the improvement and growth I want.

Thanks,

Ian

[TheEd]

running in the heat can be very difficult to monitor and it would obviously be more beneficial to run in cooler conditions so that (as you say) the runs don't take too much out of you

so on warm days try to cut back on the pace and relax and if need be cut the session back

hope it all holds together

TheEd

[ihenman]

Just an update.

Friday Long Run - 17.28 K in 1.5 Hours (Hot one whew)
Saturday - NO Run but easy bike ride and 30 min walk with dogs
Sunday - 10K Easy in 52:19
Monday - 6 X 1000 M

Did today's session with a fella I met at the track, was about 7 years younger then me but he was there for a similar workout and was aiming for similar splits so we did it together, except for the final interval, which I did alone.

I also did them with about 45-50 seconds rest, except for the final one which I did have 1 minute rest on. This workout felt a bit more relaxed then previous intervals I have done on the cycles. I didn't "race" the reps.

#1 3:55
#2 3:55
#3 3:53
#4 3:51
#5 3:55
#6 3:47

All felt pretty good. I will probably skip the 30 easy tomorrow pending how I feel, due to a bit of soreness in my shin after today's work out. Will stretch, ice, massage and take some anti inflammatory then the longer run Wed and 5K pace run on Friday.

Last week I did all the sessions and it was about a 60K week, thats about 25K more then what my average weeks have been.

Ian

[TheEd]

if you managed a 60k week a few easy days will do no harm



hopefully it all pans out well

TheEd
ps.. please keep me informed regarding the shins and remember loose calf muscles assist the shin area

[ihenman]

I was surprised at the mileage as well.

BUT:
Monday - 60 MIN Easy - 12K
Tuesday - 30 Min Easy -6.8K
Wed - 5X 2K with 3 K Warm and Cool down - 13K
Thur - Off
Fri - 1.5 Hour Long - 17.3 K
Saturday - Off
Saturday - 10 K Easy

I followed the first 7 days of the cycle, do you think I did too much?

Would you suggest I adjust the next 3 days before the 5 K paced on Friday?

Sorry to ask so many questions.

-Ian

[TheEd]

Hi Ian absolutely no hassles, feedback and questions are good

The crux of the program is between Day 3 and Day 8 .. if you ale to handle that 'overload' period then you are developing, so no, I don't think you over did things but it is during this period you must be most receptive to recovery and maintenance

the 2 weeks that follow are lighter and it gives you an opportunity to recover quicker as the training is somewhat lighter

so play it by ear, as the mileage drops now till the 18th day

hope this is informative
TheEd

[ihenman]

Quick update and question..

Lighter week took an extra day off

Tuesday - off
Wed - 12K easy
Thur - Off
Fri - 5K paced @ 19:56 (slower then last paced run but I'm feeling a bit tired this week)
Sat - going to take tomorrow off as I didn't last cycle and my shins hurt a lot the following day.
Sun - Easy Run
Mon - ???

For the 400 M reps you had suggested switching to 600M reps... Wondering what you're thoughts are here?

still 3K pace but go to 6 or 7 X 600?

-Ian

[TheEd]

first - 6 x 600m with 200m jog at 3k pace

instead of the long run consider a long cycle (with good technique)

don't read too much into the time of the paced run as the routine has become a little disjointed, so we have to take what we can from the sessions, instead of expecting too much

things should work out with the main aim currently to avoid injury

Cheers

TheEd