Sub 40 by 24th March 2013

[Boony]

Build Up Period Day 16 of 21

60mins, last 15min @ 65%

Overall
Time: 70mins
Distance: 11.47km
Pace: 6.06/k
Average HR: 140 (stopped it after 60mins, also for the 15mins @65% it was around 165)

Intervals
1. 45.00 @ 6.23/k for 7.05km
2. 15.00 @ 5.12/k for 2.88km
3. 10.00 @ 6.31/k for 1.53km (had to get home)

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.3kg (9th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 64[/COLOR][/SIZE]

[Boony]

Build Up Period Day 17 of 21

60mins easy

Overall
Time: 60.04
Distance: 9.88km
Pace: 6.05/k
Average HR: N/A

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.3kg (9th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 64[/COLOR][/SIZE]

[TheEd]

Hi Boony, are you happy with your progress?

when you move back to the 10k training program, you will maintain the 1hr runs

so on the program where it mentions an easy 30 to 40 minutes, this will stay at 1hr. You are getting closer to running 10km in 1hr as your easy run, this is good to see.

please ask questions for clarity

TheEd

[Boony]

Hi TheEd,

yeah happy with my progress, have struggled a little with the early starts - but should be better now as I move onto the normal cycles as I will be doing the track sessions in the PM.

Ran the 4K time trial today, ran it in 17.35.

Cheers,

Boony

[Boony]

Have just done some calcs to work out my paces for the new cycle...

Using the 17.35 I ran for the 4K

pace per km - 4.24
5K time - 21.58
x2 - 43.57
+1min - 44.57
pace per km - 4.30

so I should be pacing my runs as follows...

5x2K @ 4.30/k (9.00 per interval)
6x1K @ 4.20/k (4.20 per interval)
10x400m @ 4.10/k (1.40 per interval)

Also, I'm thinking of making my long run 120mins, two reasons really, I'd like to step up to half marathons in the future and also with my easy runs moving up to 1 hour I don't think the long run being 90mins is going to be much of a difference.

How does that all sound?

Cheers,

Boony

[Boony]

Build Up Period Day 21 of 21

60mins easy

Overall
Time: 60.41
Distance: 10.07km
Pace: 6.02/k
Average HR: 136

End of the build up period. Have noticed the difference, my easy runs have gone from around 6.30 pace when I started to almost 6.00 pace, so hopefully I will see some further improvements as I go through a couple of the 3 week cycles.

Next race is on Sunday 16th Dec (8K), so I'm planning of doing weeks 1&2 and then a full 3 week cycle. Looking forward to training to race again!

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 81.8kg (12th Nov [AM]) - ducked under 81kg on Saturday
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 63[/COLOR][/SIZE]

[Boony]

Sub 40min 2 week cycle day 1 of 14

60mins easy

Overall
Time: 61.34
Distance: 10.05km
Pace: 6.07/k
Average HR: 140

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.2kg (13th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 64[/COLOR][/SIZE]

[Boony]

Sub 40min 2 week cycle day 2 of 14

60mins easy

Overall
Time: 61.16
Distance: 10.05km
Pace: 6.06/k
Average HR: 135

5x2K tomorrow evening, will start out at 4.30/k and see how I go with the extra 2K rep. Hopefully I should be able to increase the pace a bit towards the end, sound ok?

Cheers,

Boony

[SIZE="1"][COLOR="Blue"]Start Weight: 87.5Kg (6th Oct)
Current Weight: 80.3kg (14th Nov [AM])
Target Weight: 79.4Kg (16th Dec)
Today's Resting HR: 64[/COLOR][/SIZE]

[TheEd]

Good stuff Boony ... 4.30 per k is a 45 minute 10km to start with .. the 2k session will feel quite tough to start however it should get easier come the 1k session

your feedback is good so we will be able to work through any hiccups

when you start the 10k cycle you will be maintaining the 1hr runs in-between all the sessions (as you have also mentioned) .. so feedback regarding how you are coping will be necessary

a 2hr run can do no harm and once every 3 weeks as the longest run should benefit, it is an extra 30 minutes and if we able to get there without problems then great, as you develop you can include the 2hr run more often

we must just be careful not to overload in all areas too quickly

what are your thoughts on this

TheEd

Have just done some calcs to work out my paces for the new cycle...

Using the 17.35 I ran for the 4K

pace per km - 4.24
5K time - 21.58
x2 - 43.57
+1min - 44.57
pace per km - 4.30

so I should be pacing my runs as follows...

5x2K @ 4.30/k (9.00 per interval)
6x1K @ 4.20/k (4.20 per interval)
10x400m @ 4.10/k (1.40 per interval)

Also, I'm thinking of making my long run 120mins, two reasons really, I'd like to step up to half marathons in the future and also with my easy runs moving up to 1 hour I don't think the long run being 90mins is going to be much of a difference.

How does that all sound?

Cheers,

Boony

[Boony]

Hi TheEd,

5x2K and 6x1K - I'll look to stick to the 4.30/k for the 5x2K, and 4.20/k for the 6x1K for the next 5 weeks, so I can get used to the cycles again and the step up to 1hr runs.

Maintaining the 1 hour runs - this should be ok, as I will be having a couple of lay-ins each week (so lack of sleep wont be an issue, as it has been previosly) due to rest days and running the intervals in the PM, keeping them at 140bpm should also make them managable.

2hr run - Well for the first 5 weeks shall we just keep this at 90mins so I can adjust to the 1hr easy runs and re-introduction of the intervals, with a view to moving up to 2hrs in the new year.

Like you say, no need to overload, especially with it being winter (and all the associated bugs that do the rounds). If I can get through to the new year in decent shape and having run a couple of good races (on the 16th and 31st Dec) I'll be happy and can then crack on.

Cheers