Sub 40 Min Training

[TheEd]

you should get the sub 37 .. the natural ability is there .. it is getting it right on the day that will aid you the most

more to come

TheEd

[ihenman]

Just an update on my most recent 2000's sessions. I made a concious effort to add in some speed to these over my past session. The last rep was tough, reminded me of the sessions I did last summer and how I knew at the end of it I had given it my all I don't know if a 5-6 second variation would be considered consistent or not though.

Time AVG / Max / Lowest Rest
7:41 / 170 / 179 / 92
7:39 / 172 / 182 / 114
7:42 / 176 / 185 / 132
7:45 / 179 / 188 / 141
7:44 / 183 / 190 / 139

-Ian

[ihenman]

Long run today 18K in 1:28:44

I have a massive knot in my right calf which I'm trying to work out but it's pretty painful to massage right now. Will give it a go later tonight.

Have a Question

I've been going through past race results and the weakest part of my races always seems to be the middle. I always am able to finish strong, usually at a faster pace then what I've carried through the rest of the race.

Question is, for improving pace development during the mid section of a race which session in the cycles is most important. Is it the 2K's?

I'm a follower of the cycle system, but have been reading a bit about tempo runs. Just wondering what your thoughts are on this.

Cheers,

Ian

[TheEd]

the 2k session is the most important part of the program and the learning of pace judgement

these programs are progressive and in the early stages such as your program you have 1 pace run every 2nd week on the Saturday

until the athlete balances and develops on the program further pace runs are not introduced

the progressive nature of the program also allows for hill training

so there are a number of aspects that would change if the athlete was to develop on the most basic system to start

my take on you fading is that you save yourself for the end and know you can finish faster .. once your 2k session improves you will note every aspect gets better, however I do believe that once the 2k improves it will probably still happen that you fade during the middle of the 10k race, yet you will run faster times overall.

you need to find someone to run with the first 7k with who keeps the average tempo leaving you to run harder over the the last 3k

it is a learning process and if you analyse previous performances you seem to have probably developed this routine

your latest 2k session equates to a 38:30 performance yet I do believe you race at a higher level, so take the positives out of everything

work on the calf muscle as your high priority and balance the program with more rest in-between to get the recovery in a good place

you are making progress however your body may be needing a break and change

ask further questions and look back and note the consistency achieved previously .. then from this note when break-down occurs so we able to change when REST or the come down should be added

TheEd

[ihenman]

Thanks for the detailed reply.

I'll skip my 30 min easy today to allow my calf to rest.

Next race I'll try and pick someone out at the start who I can use as a pace setter as well.

After about the 3rd K or so I usually am amongst only myself for about 100 yards on either side of me.

I do race faster then I knock out the 2K's, I attributed that to just being "race day", but I do also tend to hold back, almost as a tool to avoid potential disappointment if I burn out.

[ihenman]

Had a race this past Sunday... OK result. Not much faster, but it's on par with what my training is at. Chip time was 38:35.

Question... I don't really want to go through the entire off training and buildup as I have another race 4 weeks from this past Sunday and my final 10K of the year 3 weeks after the next race.

I took yesterday and today off... and was just planning on doing an easy run tomorrow and maybe one Friday and over the weekend.

Will that hinder my fitness level much to take an easy week like that and then do another cycle before the next race?

[TheEd]

Ian, it shouldn't hinder you that much and it may benefit you, but you can only learn if it so by going through with the process

so provide feedback of the 'learning process' and we should be able to gain from it

enjoy

TheEd

[ihenman]

Did it today. Went out hard and stuck with a guy who was running a bit above my fitness level. Turned out a 36:15, you were right I had sub 37 in me just needed the right day. I am very happy with it. Have one more race this season. Dunno if I can beat that new PB this season

Ian

[TheEd]

congrats .. I would settle on a 36:15 for the season as it is a truly good result

enjoy the running .. run the race but be happy with your progress

TheEd
ps.. nice going .. nice to have natural ability

[ihenman]

I was thinking of trying my hand at a 'half' for the final season instead of a 10K... more for fun then for time. Gonna add in a 2 hour long run this week but other then that keep everything the same before I go on the off-training for the season... any down side to trying this? Potential injury etc??

Cheers,

Ian

PS thanks for kind words was truly impressed that I pulled that time outta my hat