Sub 40 by 24th March 2013

[Boony]

Morning TheEd,

here we go again, new goal, new thread, following on from my sub-45 pb last time out (http://www.time-to-run.com/forums/showthread.php?t=3336). Have just returned from a 2 week holiday so I am raring to go!

My plan is to do the 2 weeks Off Training Plan http://www.time-to-run.com/training/10k/offtime.htm, followed by 3 weeks of the Build Up Period Plan http://www.time-to-run.com/training/10k/buildup.htm and then move onto the sub-40minute plan http://www.time-to-run.com/training/10k/sub40.htm.

I've been asked to run for my local club in their winter league, so I have 4 races scheduled (all around 5-6 miles). http://www.frostbiteleague.org.uk/default.html

16th Dec 2012
13th Jan 2013
3rd February 2013
3rd March 2013

And then I'll book myself into a 10K race on the 24th March 2013, where I will aim at running a sub 40 race.

Tomorrow will be day 1 of the Off-Training Plan. What sort of pace or HR should I be aiming for?

Went for an easy run this morning, 30 mins, 4.44KM, average HR of 133.

Cheers,

Nick

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 87.5Kg (6th Oct)
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 67[/COLOR][/SIZE]

[TheEd]

great stuff Boony .. OK .. HR can be up to 140 bpm ..

do take note that once you come off the Build up you maintain the 1hr run
inotherwords - where on the program it mentions 30 to 40 minute runs, those will now become 1hr runs .. this is part of the progressive nature of the programs which is not mentioned within the program online but is only achievable via feedback on the forums

at the end of the Build up you will also run a 4k time-trial to see where you are for your interval sessions

cheers and enjoy the cycles

TheEd

[Boony]

Morning TheEd,

stepping up to 1hr runs sounds really good.

I'll post each day of my training here, no need to reply to each post though. Its just so I can keep a record of things

Off Training Period Day 1 of 14

Time: 40.27
Distance: 6.20km
Pace: 6.31/k
Average HR: 137

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 85.3Kg (8th Oct)
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 67[/COLOR][/SIZE]

[Boony]

Off Training Period Day 2 of 14

Time: 31.01
Distance: 4.92km
Pace: 6.19/k
Average HR: 131 (was probably a little higher - as I started the monitor a few minutes before I actually started running, would of been under 140 though.)

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 84.0Kg (9th Oct)
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 64[/COLOR][/SIZE]

[TheEd]

hope you enjoy the relaxed state of running

TheEd

[Boony]

Hi TheEd,

yes, so far so good. Enjoying just getting out there and running to be honest.

Off Training Period Day 3 of 14

Time: 41.36
Distance: 6.52km
Pace: 6.23/k
Average HR: 139

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 84.5Kg (10th Oct)
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 71[/COLOR][/SIZE]

[TheEd]

resting heart rate higher .. make sure to focus on your fluid intake during the day

do note .. it is often intentional for a little weight rise during the off-period, so don't panic

cheers

TheEd

[Boony]

Hi TheEd,

thanks for the advice, I've increased my water in-take over the past couple of days. I also had a large coffee just before I took the resting HR, which was probably not the best idea!

With regards to my weight, I'm not too concerned as I know it will drop off as I follow the training through. When I come to do the Build Up phase I'm going to have to add an additional 1 or 2 portions of carbs a day to make sure I'm fuelled enough.

Off Training Period Day 4 of 14

Rest Day! :yes:

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 83.2Kg (11th Oct [PM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: N/A[/COLOR][/SIZE]

[Boony]

Hi TheEd,

I'm looking to add in some strength training (from the Starting Strength book by Mark Rippetoe). I haven't read the whole book yet, but i think the suggested programme is heavy weights, very low reps (ie no more than 5 and only 3 sets) and focuses on the main compound movements (Squats, Deadlifts, Press).

I'm looking to start 2 times a week, maybe progressing to 3 if time/recovery allows for it.

I'm not aiming to bulk up, and I don't believe the programme is designed to do that. So hopefully it will assist with my running and not make people think I'm Lee Ferrigno running a 10K for charity!

Was wondering if you have any advice on how I can place these sessions around the sub-40 plan in the best way. I will be looking to do the strength session in the AM, so I will be able to run as well in the PM.

Cheers,

Nick

[Boony]

Off Training Period Day 5 of 14

Time: 50.03
Distance: 7.97km
Pace: 6.17/k
Average HR: 136

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 83.2Kg (13th Oct [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 60[/COLOR][/SIZE]