Sub40 goal midlife crisis?

[Tallon]

Hello TheEd
did a race sunday which ended with an average pace of 4'31 @ 169bpm for almost 11k. Conditions were too hard to make this a pb.

Without a new 4k trial reference I have started a new cycle. My intention was to try to keep the 5x2k yesterday under 4'10 pace (previous cycle was 4'15), but these were the results (real track, not tartar track):
4'08 bpm 139
4'18 bpm 148
4'21 bpm 150
4'19 bpm 169 effort 5/5
4'20 bpm 163 effort 5/5
Not sure if the heath (around 26ºC) is an excuse, but my times seem not to get better. Bpm graph shows that second km of the fourth repetition and the full fifth repetition my bpm were over 180 which are max values for me (I rarely got higher then 170 months ago) (Adding a screenshot of the bpm graph - note the glitching bpm values in 5th repetition).

Bodyweight now 75.9, so lost at least 1kg during the last cycle.

Today rest and then off to keep the training wheel rolling.

Have a good weekend,

[TheEd]

Hi Tallon, the heat has a major impact on training and performance.

Look to train during the cooler time of the day if possible, and if you doing a session and it is becoming too hot, look to increase your recovery time.

Take note of your heart rate during the rest, see if you can provide feedback regarding your bpm just before you start the next 2k or 1k

learn to monitor yourself, so we can work closer towards achieving things suitable to you regarding location

don't get a negative mind because of this, your weight is dropping and the heat definitely had an impact on you

on we go

TheEd

[Tallon]

Dear TheEd
thank you for asking this feedback. This evening i did 6x1k with T=4'00. Temperature was 29ºC
1km warmup
1k 4'09 start bpm: 125, average bpm: 147
60sec rest
1k 4'06 start bpm: 122, average bpm: 152
60sec rest
1k 4'04 start bpm: 131, average bpm: 158
60 sec rest
1k 4'02 start bpm: 133, average bpm: 165
60 sec rest
1k 4'09 start bpm: 140, average bpm: 170
60 sec rest
1k 4'06 start bpm: 145, average bpm: 171 (stabilizing around 182 during last km)
60 sec rest
5' cooldown

Kind regards,

[TheEd]

consistent session .. 29 is still a hot day

so you can be happy with the results

TheEd
ps.. how is the weight doing?

[Tallon]

Hello TheEd
did 5k pace with T=4'10 @28ºC in 21'00 average 4'11:
4'08 bpm 146
4'13 bpm 161
4'09 bpm 167
4'06 bpm 175
4'19 bpm 182
I felt progress and in control of target pace, although last km was out of control.
Have a 10k race on August 28th within 5 weeks, so I think now that I have finished week 2, to start now the first 2 weeks of a new cycle and then do the full 3 week cycle towards the race? Is that ok and should I maintain my target 2k time of 4'10 for quality sessions (I don't think I can faster anyway jeje)?

Weight now 76,3kg (+0,4kg...)

Kind regards,

[TheEd]

Hi Tallon, sounds like a plan .. keep the pace the same and focus more on your aerobic runs (ask questions if clarity needed)

everything should start coming into place

on we go

TheEd

[Tallon]

Hello TheEd,
hope you are having a good summer. It has been long since my last post.
I am happy to see finally some progress in the numbers : today and 2 weeks ago I was finally able to do the 5k paced run just under 4'10 (both @ 4'08, and my target pace is 4'10 for 10k) and in a controlled manner. Today's numbers were:
4'07 @81
4'03 @166
4'10 @171
4'13 @177
4'09 @182 (!)
Next sunday I had a 10k planned but it will be a short race instead.
Weight also moving in the right direction with 74,9 kg atm so lost around 2kg in 5 weeks.
I have been focusing on aerobic runs as you instructed, by that I mean I have been trying not to run them too easy anymore, but more like a 3-4steps/inhale rhytm.
Will do another cycle after next week I guess?
Kind regards,

[TheEd]

Nice feedback Tallon. Do you understand the sessions now and how to balance your running?

looking forward to further feedback

TheEd

[Tallon]

Hello TheEd,
Looking back, I see now how I can recover or just run without too much problem at the desired paces on most days. I feel I need to go 100% on the 2k day, 5k pace and race day.
Yesterday was not a good sesión, although having slept plenty two days in advance to be ready for the 2k sesión (target pace 4'10):
4'12, 4'17, 4'21, 4'14 and 4'23. (31ºC). Oh well, just need to learn to take more pain.

Maybe keep repeating first and second week without doing the third week, untill i can crack the 5x2k sesión? I feel doing more work is my strong point to reach progress (more then taking the pain).

Regards

[TheEd]

Hi Tallon, we would recommend that you do a week 3 and then do a tester.

with an easy week, you may be surprised with the results you will get

What are your thoughts?

TheEd