Sub-45 Here I come.

[bmclough]

Hi TheEd

Here is the output from the 1k session. Last 2 were tough. I upped the pace.
Done on a Threadmill @1%

1k warm up

Len|Dur |St Hr|Av Hr|Mx Hr|Rest
1k |4:24 |107 |163 |171 |90 sec
1k |4:24 |113 |164 |175 |90 sec
1k |4:24 |118 |166 |177 |90 sec
1k |4:24 |128 |168 |179 |90 sec
1k |4:24 |133 |170 |180 |90 sec
1k |4:24 |136 |171 |181 |90 sec

1k cool down

B.

[TheEd]

This is a good session .. be patient

when you running this pace for the 2000's you will have reached a new level

let it come naturally

TheEd

:mrburns:

[bmclough]

Thanks to nice days coming up and then I am taking the weekend off.
I know it means I miss a couple of good sessions but I think the important ones are done for this cycle.

I cant imagine doing the 2k session at that level yet but I look forward to the day I can.

I will continue to eat a few seconds of each cycle until I get there, but I will take my time at this and adapt.

I had a question on the program actually. I am trying to work out my goals for the year and obviously Goal number 1 is get the sub-45 10k. I would hope if I can stay fresh that this will happen in the first 6 months. What I am wondering how far the program can take me assuming I am your average runner. Have you seen people continue to eat away at their times. I am nearly 34, 5'11 and 75kg so I dont think my size will be a factor, age maybe.

I do have some other goal races I would like to do this year which are up to 10 miles in length, but sub-45 is what I want right now.


Training update
5k in 32 mins (avg 144)
6.4k in 34:10

Taking the rest of the week off as away on my hols and promised to leave the gear behind. Hopefully it leaves me fresh for next week.

[bmclough]

Hi TheEd

Back from my holidays and drawing up the months schedule and trying to fit around races. I feel the 2k session is too close to first 10k but it would allow me to build into the next 10k with a 3 week cycle if I can manage it. There is a day to play with as the next race is not on until the Sunday.

What do you think?


Mon 09-Mar 40min easy
Tue 10-Mar 30min easy
Wed 11-Mar 5k XC race (not going for a time here as course is tight but by PB for 5k is only 24:30 on the road so I hope to beat that)
Thu 12-Mar 3 * 1k @ (10k pace-5sec) with 3 min easy
Fri 13-Mar Rest
Sat 14-Mar 40min easy
Sun 15-Mar 6 * 1min @ 10k pace with 1 min easy
Mon 16-Mar Rest
Tue 17-Mar 10k Road race (target sub-47 based on a previous pb of 48:54
Wed 18-Mar 30min easy
Thu 19-Mar start with 4x2k*R90-2min 8min 50 (4.25 per k)
Fri 20-Mar Rest
Sat 21-Mar longest run - 'time on feet' up to 1Hr 30min
Sun 22-Mar easy day of 30min running
Mon 23-Mar easy day of 30min running
Tue 24-Mar start with 6x1k*R60 - 90 4min 10 to 4min20
Wed 25-Mar easy day of 30min running
Thu 26-Mar easy day of 1Hr running
Fri 27-Mar Rest
Sat 28-Mar 5K paced run - aim sub 22:30 5k
Sun 29-Mar 1Hr easy run
Mon 30-Mar easy day of 30min running
Tue 31-Mar start with 3 x 5min @ 10k pace with 1min easy
Wed 01-Apr easy day of 40min running
Thu 02-Apr easy day of 30min running
Fri 03-Apr Rest
Sat 04-Apr ?
Sun 05-Apr 10k Road race (target based on previous 10k)

[TheEd]

B .. I don't know how I missed this post, my apologies

once you achieve the sub 45 min, it will open a whole new scenario to you

there is much to be gained from the programs especially after achieving the first goal and thereafter the times should come tumbling down.

Will look at next post you made

TheEd

Thanks to nice days coming up and then I am taking the weekend off.
I know it means I miss a couple of good sessions but I think the important ones are done for this cycle.

I cant imagine doing the 2k session at that level yet but I look forward to the day I can.

I will continue to eat a few seconds of each cycle until I get there, but I will take my time at this and adapt.

I had a question on the program actually. I am trying to work out my goals for the year and obviously Goal number 1 is get the sub-45 10k. I would hope if I can stay fresh that this will happen in the first 6 months. What I am wondering how far the program can take me assuming I am your average runner. Have you seen people continue to eat away at their times. I am nearly 34, 5'11 and 75kg so I dont think my size will be a factor, age maybe.

I do have some other goal races I would like to do this year which are up to 10 miles in length, but sub-45 is what I want right now.


Training update
5k in 32 mins (avg 144)
6.4k in 34:10

Taking the rest of the week off as away on my hols and promised to leave the gear behind. Hopefully it leaves me fresh for next week.

[TheEd]

first off change this

Thu 12-Mar 3 * 1k @ (10k pace-5sec) with 3 min easy
Fri 13-Mar Rest

to this

Thu 12-Mar 30 min easy after XC
Fri 13-Mar 3 * 1k @ (10k pace-5sec) with 3 min easy

after the 10k race we can chat again however the 2k session is too soon after the 10k race

so let's get past the race and we can juggle things around

TheEd

[bmclough]

Schedule has been updated. Quick update on the XC.

Finished 86th in a time of 22:47. I am happy with this time as the course was tight and tough. Easy run completed. So going to follow the schedule into the 10k race and then await your instructions.

[TheEd]

you should be fine B

only do the fartlek session on Sunday if you feeling 'zippy'

if not then so a simple 20 minutes with the last 5 mins at perceived race pace

Cheers

TheEd

[bmclough]

Coach ,

I also wanted to ask you about stitches. I got one last night again. Any advice on there cause and how to lose one in a race without stopping?

B.

[TheEd]

Another article we have been busy with but is incomplete as of now

Side Stitch
As a beginner runner or jogger, the dreaded 'side stitch' can often be a more than uncomfortable experience, with the pain being dull to sharp. The pain can impede your running as much as an injury and can also lead to slight muscle damage in the area, if attempting to simply run through it.

The secret is to deal with the 'stitch' as quickly as possible. The immediate solution is to stop running. Always an easy one, but for a number of runners not ideal.

What causes a side stitch?

The sad truth is that there is no clear cut understanding as to what is the definite cause of this ailment, however research does point towards a few things which may be the cause of the problem.

A few of the 'boffins' believe it has something to do with muscles or ligaments in the abdomen region.

Some researchers believe the pain of a running side ache is not restricted to the diaphragm, but involves a variety of muscles or ligaments in that area.

this is all data from the article we have been preparing
--------------------------------

my advice to you, is avoid drinking and eating well before you have a planned training session.

Also start off at a slower pace until you more race experienced or have a more decent warm up before running a fast pace.

Some runners don't stop and they push on the area of pain with the palm of the hand, that may be more a psychological aspect than anything.

Experience in running seems to be the best solution

There is a lot more to this but do not want to go into details because a great many things improve with further experience

Sorry if this confuses you more



TheEd