10-02-2016, 12:57 PM
Hello TheEd 
I hope you and everybody are doing well!
day 3 Pace=4'10
2k pace 4'04 bpm 149
120sec rest
2k pace 4'05 bpm 152
120sec rest
2k pace 4'07 bpm 153
120sec rest
2k pace 4'06 bpm 159
120sec rest
2k pace 4'05 bpm 161
120sec rest
Tried to stay just below target pace this time. Added the fifth 2k this time, but upped the rest from 90sec to 120sec. Next step will be to do 5 series with rest 90 sec.
day 5 long run
Following TheEd's advice on other threads I try to focus on the easy run by trying to run as relaxed as posible with good form.
1hr30min 16,52km pace 5'27 bpm 134
day 9 pace=4'00
Could not do the 6x1k on day 8, so did an easy run on day 8 and did the 6x1k on day 9:
15min warmup
1k pace 4'05 bpm 154
60sec rest
1k pace 4'09 bpm 156
60sec rest
1k pace 4'06 bpm 167
60sec rest
1k pace 4'17 bpm 162
60sec rest
1k pace 4'10 bpm 171
60sec rest
1k pace 4'12 bpm 166
60sec rest
Was very windy (6 beaufort) and not on tartar track, so i think it was in line with last cycle.
I just want to write down to remind myself how much more I now realise how true the program's introductory words are : "Now, the secret to your training should be to balance your training with your lifestyle. " Following this program is a big commitment and huge step up from being a recreational runner to a serious runner. This week reminded me how I cannot return to pre time-to-run sleeping and eating habits. I do need those 8-9 hours of sleep. I also do not want to do more then the program asks of me, if I want to be fit for the next 4k trial and improve.
Looking forward to end the second cycle focusing on really relaxed easy runs. After this cycle I will probably not be able to run for one week. Will then start third cycle wich will conclude with my first real 10k race on 03-APR-2016.
I hope you and everybody are doing well!
day 3 Pace=4'10
2k pace 4'04 bpm 149
120sec rest
2k pace 4'05 bpm 152
120sec rest
2k pace 4'07 bpm 153
120sec rest
2k pace 4'06 bpm 159
120sec rest
2k pace 4'05 bpm 161
120sec rest
Tried to stay just below target pace this time. Added the fifth 2k this time, but upped the rest from 90sec to 120sec. Next step will be to do 5 series with rest 90 sec.
day 5 long run
Following TheEd's advice on other threads I try to focus on the easy run by trying to run as relaxed as posible with good form.
1hr30min 16,52km pace 5'27 bpm 134
day 9 pace=4'00
Could not do the 6x1k on day 8, so did an easy run on day 8 and did the 6x1k on day 9:
15min warmup
1k pace 4'05 bpm 154
60sec rest
1k pace 4'09 bpm 156
60sec rest
1k pace 4'06 bpm 167
60sec rest
1k pace 4'17 bpm 162
60sec rest
1k pace 4'10 bpm 171
60sec rest
1k pace 4'12 bpm 166
60sec rest
Was very windy (6 beaufort) and not on tartar track, so i think it was in line with last cycle.
I just want to write down to remind myself how much more I now realise how true the program's introductory words are : "Now, the secret to your training should be to balance your training with your lifestyle. " Following this program is a big commitment and huge step up from being a recreational runner to a serious runner. This week reminded me how I cannot return to pre time-to-run sleeping and eating habits. I do need those 8-9 hours of sleep. I also do not want to do more then the program asks of me, if I want to be fit for the next 4k trial and improve.
Looking forward to end the second cycle focusing on really relaxed easy runs. After this cycle I will probably not be able to run for one week. Will then start third cycle wich will conclude with my first real 10k race on 03-APR-2016.