Sub40 goal midlife crisis?

[Tallon]

Dear TheEd:
thank you for the guidance. Looking forward for the next step towards sub40. Did the 4k session today :

1k 3m56 bpm 145
2k 3m55 bpm 169
3k 3m56 bpm 175
4k 4m05 bpm 175

Total time 16m00

Effort: 5.5/5

Regards

[TheEd]

nice, do you know how to work out your paces from this 4k time-trial?

10k Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

have a great weekend

TheEd

[Tallon]

Dear TheEd:

I calculated :

2k pace 4min10
1k pace 4min00
400m pace 3min50

Will start sub40 cycle next tuesday.

Thank you

[TheEd]

good Tallon, you getting closer to the sub 4 minutes per k for the 2k session, so you should continue with your improvement if you look after yourself

enjoy the journey

TheEd

[Tallon]

timetorun training history: 2 sub45 cyles, 2 weeks offtraining (4k trial 16'00)

day 3 T=4'10
warmup
2k time 8'08 pace 4'03 bpm 156 effort 3/5
90 sec rest
2k time 8'12 pace 4'05 bpm 165
90 sec rest
2k time 8'25 pace 4'11 bpm 167
90 sec rest
2k time 8'10 pace 4'04 bpm 168 effort 5/5
90 sec rest
cooldown

I did not try to do a fifth 2k for now.

day 5
time 1'33'34 17,54km 5'20 min/km 143 bpm

effort 3/5
I'm starting to enjoy the long run more. Speed is now about 10-15 sec faster at same bpm then 2 months ago. Im staying in 140-150 zone.

The 6x1k will be hell (i read about that supercompensation so looking forward to the suffering and reap the rewards)

Im not sure if i should do day 7, i will stick to 30min easy running like the sub45 cycle while adapting?

Kind regards,

[TheEd]

this is excellent, and realising how important adaptation is, and not needing to overdo things at first to get results

the long run is moving in the right direction. Many times runners do not want to run at the bpm, not realising that if they do so, they will see the changes as they develop, and your run shows perfectly how your development is going

great example

as you develop, you will learn more and more about yourself

looking good

TheEd

[Tallon]

Dear TheEd
Thank you for the motivating words.
Kind regards

day 8 L=4'00 min/km
warmup
1k time 4'00 pace 3'58 bpm 116 effort 2/5
60 sec rest
1k time 3'56 pace 3'55 bpm 161
60 sec rest
1k time 3'59 pace 3'57 bpm 165
60 sec rest
1k time 3'56 pace 3'55 bpm 166
60 sec rest
1k time 4'08 pace 4'06 bpm 167 effort 5/5
60 sec rest
1k time 3'53 pace 3'53 bpm 169 effort 5/5
60 sec rest
cooldown

[TheEd]

the 1k session looks good

TheEd

[Tallon]

Dear TheEd:

day 15 P=3'50

10min warmup + stretching
400m pace 4'07 bpm 129 effort 1/5
60sec rest
400m pace 3'46 bpm 143
60sec rest
400m pace 3'37 bpm 144
60sec rest
400m pace 3'44 bpm 148
60sec rest
400m pace 3'41 bpm 158
60sec rest
400m pace 3'37 bpm 159
60sec rest
400m pace 3'43 bpm 160 effort 4/5
60sec rest
400m pace 3'53 bpm 157 effort 5/5
60sec rest
400m pace 3'49 bpm 161 effort 5/5
60sec rest
400m pace 4'00 bpm 159 effort 5/5
60sec rest
10min cooldown + stretching

Feeling something in my previously injured right ankle and also right achilles tendon feels tired. I hope it is only adaption as tired ankle notions have gradually gone away during the timetorun training. This session requires extra intensity compared to the 2k and 1k sessions. My bad running form might start to be an important issue. I have read that you say that good running form comes naturally with speed ?

Kind regards,

[TheEd]

Tallon, the 400m session works the calf muscles, the calf muscles support the ankle, if the calf muscles become tight, then the ankle is less supported, putting stress on the ankle tendons. The same applies for the achilles, tight calf muscles puts more stress on the tendon

for the future, it would be best to drop the 400m session and replace it with the following:

3 x 5 minutes fast @ projected race pace with 2 to 3 minutes easy jogging in-between

with this session, you should not pick up calf problems

hope you recover nicely

TheEd