Sub 40 Min Training

[ihenman]

Thanks for the feedback. For the long run do you mean the 1.5 Hour in week 1 on day 5? Cycle for 1.5 hours or so instead.

-Ian

[TheEd]

if it is a long run to get the cycle equivalent double the time in the saddle

ouch

TheEd

[ihenman]

Well this week got a little mixed up due to some home reno's I started on the weekend and "thought" would be complete by Sunday evening. They rolled into monday and then tuesday... and they're still not done, but had to get back to running & life.

So I took Saturday, Sunday, Monday & Tuesday off.

I got back on the horse Wed with a 40 Min easy and today the 30 min Fartlek.

I have a 10K race Sunday morning... I'm trying to device a strategy as far a pace goes.

Any input?

I don't know if I'm in Sub 40 shape right now so don't want to go out too hard and "blow up" at 7 or 8 K.

I'm thinking of taking it out around 4:10 or so for the first 1-2K then speed it up to 4:05/K or so then if I'm still feeling ok at the 4 K mark push it closer to 4 Min K's.

I figure if I can run a negative 5K split I could break 40 but we'll see how I feel.

You're thoughts?

[TheEd]

go on out at 4 to 4:05 .. you have nothing to lose ..

TheEd
ps.. the wife races her first 10km race tomorrow - her 3rd race ever

[ihenman]

Good point...

Tell your wife good luck, that's very exciting.

Have a great weekend.

[ihenman]

Well I'm not horribly disappointed, but not completely satisfied with my race results from today.

The first 7 K were great, then I sort of blew up both physically and mentally. I felt strong, and comfortable through those first 5 K or so.

Ran 40:39, and the first 7 K were much better then the last 3.

Splits:
1 - 3:58
2 - 4:02
3 - 4:06
4 - 4:06
5 - 3:54
6 - 4:00
7 - 3:57
8 - 4:11
9 - 4:18
10 - 4:01

That's a PB by about 2 minutes for my 10 K which is great, but I definitely wanna keep working to break 40 and eventually 38 (although probably next season for that).

So going back to the cycles, it's the 2000 M session that is the most important to aid in 10K pace development correct?

I am going to go back to skipping a couple of the 30 Min easy runs, but want to ensure I am getting the quality sessions that will help my pace development and stamina for those last 3 K's.

Thanks,

Ian

[TheEd]

Ian, I think you should be truly happy with this result, you have not had 'proper' cycles and have been continually working to avoid the shin problems so I would truthfully consider this an admirable achievement ... 40:39

if you had started slower you may easily have felt the same

and yes the 2000m session is the crux of the training however the long run and 1000m need to be added to achieve the strength of the program

in order to get full capacity results one needs to run through a few cycles with uninterrupted training

so we need to take what results we can get while avoiding the shin problem

it is all there before us in the feedback so it is still definitely onwards and forwards ... instead of increasing any speed look at trying to balance the program and consistency as this gives us a platform to build on for the future

Cheers

TheEd

[ihenman]

Thanks for your encouraging words.

Well onwards we go

I'll take tomorrow off, then a 30 minute easy on Tuesday, and start Day #1 on Wednesday.

I'm still concerned about my shin issues as they have not completely gone away.

It is time for a new pair of shoes so I'll take some advice from my local running store when I go in for those as to what shoe they might recommend for my troubles.

Will continue to provide feedback and try my hardest to focus on Quality and consistency RATHER then speed or "racing" my workouts.

Next race is Oct 17th, and likely the last of the season so I potentially have 2 full cycles to go through prior to that race.

-Ian

[ihenman]

Due to a CRAZY heat wave I've had to start doing my runs just as the sun comes up (so the air has had all night to cool). I'm talking 40+ Celsius with humidex, can't believe it.

Anyways, tomorrow I have my 5 x 2K and I am not going to be able to get to the track for 6AM or so to do it there. I am going to run it on a semi flat trail I do my easy runs on behind my house. The K's are market off and I can I think between the 1K and 3K marker are some what equal with small inclines & declines.

Question is the trail is crusher dust, and not flat like the track so is there anything I should be weary of besides maybe not expecting to blast them out?

I thought I should aim for 7:55 - 8:00 per rep.

-Ian

PS recovery from Sunday's race has been pretty good... Calfs & shins feeling pretty good and am knee deep in sneaker research. Do you have any insights on this whole Minimalistic running shoe concept?

[TheEd]

go out at what you consider the effort to achieve - 7:55 to 8:00

and after the first clocking look to maintain the same time and effort for the next 4

don't get caught up in the time but focus more on the effort normally associated with this session

Cheers

TheEd