Sub 40 Min Training

[ihenman]

Just an update on my build-up training.

I'm finding it to be quite a bit of running although this is probably also partly because of the poor weather starting to set in, running in snow just ain't that fun.

Nov 17th - 50 min / 8.52K / AVG HR 141 BPM (short on time for the full 60)
Nov 18th - 5 x 8 min / HR averaged 160-165 BPM recovery 154 BPM / AVG pace 4:45 / K during 8 Min Intervals (jogged the 2 min off as if it were Fartlek)
Nov 19th - Off
Nov 20th - 42:04 / 7.49K / AVG HR 148 BPM worked the hills
Nov 21st - Off (Moved long run to Monday to adjust my Off Day to a Weekend day)
Nov 22nd - 75 Min Easy / 13K / 139 BPM AVG HR
Nov 23rd - 60 Min easy / 9.66 KM / AVG HR 131 BPM
Nov 24th - Off (was feeling a bit fatigued and some tenderness in right shin :-| )

[TheEd]

treadmill .. is a solution

consider balancing it by taking breaks where possible

this is the development of what was called a 'base' in the old running days

TheEd
ps.. juggle it around to avoid problems and lower the time and distance by 20% to accommodate your own development

[ihenman]

Been over a month since I visited and I'm sad to say my running gear is fitting a bit "snugger" then it did in November (Dang Holiday's).

The last 3 weeks have seen very little running time, a few 40-60 min runs and that's it.

So I'm back in the Saddle this week and as much as I had planned to hit the "cycles" with indoor 2k, 1K and 5K paced runs at this point I'm going to stick to build up work outs for now and look to get back to cycles once the snow begins to clear away around end of Feb.

Hope the Holidays were well.

-Ian

[TheEd]

turkey, ham and all things nice don't make for good running partners

:jive:

good luck in your return



TheEd

[ihenman]

Yesterday marked the 1st race of the season! A 5K on a windy day and boy can I say I am not in the shape I was at the end of the last season.

I've been dragging my feet more or less since Christmas sometimes only getting out once or twice a week.

I was having some more shin troubles so I finally got into see a specialist about the issue and it turned out it was nothing to do with my feet, hence you're suggestions about getting rid of those inserts last summer was excellent advice.

Instead the issue is in my right hip, it's turned out more then it should be, so my leg twists a bit with each stride and my shin is what has been taking the brunt of that twist.

I'm not in Physio with some exercises to basically strengthen the muscles to help "trick" my leg to move correctly and ensure everything in that leg is alined correctly.

Ran an 18:51 yesterday for the 5K which is a new PB so all in all feeling pretty good. Onward towards a 37 Min 10K later this summer.

Next race end of May.

Time to get back on the Cycles with the sun here and snow gone!!!

Hope the weather is looking similar for you guys.

Cheers,

Ian

[TheEd]

that 18:51 is pure natural ability

good to hear from you again

and nice to hear that matters are improving

will drop you a message to mention 1 or 2 things

nice to read and summer is finally making its way to our neck of the woods

finally

TheEd

[ihenman]

Thx for your kind words TheEd... Natural ability, I like that thought I ran a 19:25 this same time last year on the same course, but that was prior to getting involved with your cycles. I know, without question that while I didn't effectively follow the build-up phase through the winter I've still held onto some of the fitness I had from last fall.

Will look forward to your comments. You've had great input on this issue with my shin over the past 8-10 months.

-Ian

[ihenman]

How I forgot how much fun the 5 x 2000 M session was

On a beautiful rainy day I'm happy with the outcome. We moved recently so I don't have a nice crusher dust trail near our house with the K's marked off, so I'm on the track this season for interval workouts I guess.

1 - 8:07 Avg HR 173 Max HR 180
Rest AVG HR 141

2 - 8:07 Avg HR 174 Max HR 182
Rest AVG HR 148

3 - 7:58 Avg HR 176 Max HR 185
Rest AVG HR 153

4 - 7:51 Avg HR 180 Max HR 186
Rest AVG HR 148

5 - 7:58 Avg HR 180 Max HR 188

Over all am happy with work out considering my lack of consistent training over the past months. First race is a little under 3 weeks away.

[TheEd]

suitably good .. must feel good to get going again

TheEd

[ihenman]

Training Updates:

The rain has been beyond crazy in my part of the world. We've seen sun once in 15 days I think. I got my long run in over the weekend, the 10K Steady the beginning of this week and my 6 x 1K session.

1 - 3:44 Avg HR 171
Rest Avg HR 157
2 - 3:44 Avg HR 175
Rest Avg HR 161
3 - 3:40 Avg HR 177
Rest Avg HR 163
4 - 3:45 Avg HR 177
Rest Avg HR 166
5 - 3:50 Avg HR 177
Rest Avg HR 165
6 - 3:49 Avg HR 177

I was happy with this workout. While it's not the peak I had last September, it's miles ahead of where I started last year.

The exercises from my physio and some further changes in my technique have really yielded some great results.

Have a race next Sunday, first 10K of the year. I may be a little over zealous but I'm definitely going to shoot for a sub 40, maybe in the 39:30 range.

Ian