Sub40 goal midlife crisis?

[Tallon]

Dear TheEd:

did a 4k trial on race day :

1 3:53 bpm 106
2 3:55 bpm 152
3 4:01 bpm 171 effort 5/5
4 4:05 bpm 176

Total time 16'03. A little disappointed that there was no improvement (3 sec slower), although this trial was quiet different from the previous 4k trial 3 weeks ago (track, hour of the day, temperature were all different). 10k sub40 still looks far away. Anyhow it was a good session out of the comfort zone.

Starting with second sub40 cycle next Tuesday with same pace settings. Also starting/continuing very moderated strength training (alternating push ups, leg strength from time-to-run, planks and myrtle (hip/girdle) routine from youtube). Weight is around 76kg now.

Really enjoying the journey and thanks again for all the help!

Kind regards,
Tallon

[Tallon]

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.

[NicBathgate]

Good luck for your race in April Tallon! I've enjoyed following your progress, you're doing great!

[Tallon]

thank you Nic
Hope you are enjoying your training too !

[TheEd]

nice to read Tallon, you will get great progress and results, if you treat your body with respect. If you develop according to program requirements and feedback, as well as learning more about your body, the training will not become harder, as the program is progressive, so the same amount of effort you put in now, will be the effort needed when you are training at 10 to 20 seconds faster in the 1k or 2k sessions. The easy runs will be at a faster pace for the same amount of time run, thereby increasing mileage without the pitfalls of over-training.

this is a simple schedule and once you learn the rhythm of your body things become more and more understandable

onwards

TheEd

[Tallon]

Hello TheEd
hope you are doing well!

After 10 days of not running and 1 week of easy running I have started the third cycle with target pace 4'10:

5min warmup
2k pace 3'58 bpm 163
90sec rest
2k pace 4'01 bpm 150
90sec rest
2k pace 4'11 bpm 151
90sec rest
2k pace 4'15 bpm 155 effort 5/5
90sec rest
2k pace 4'12 bpm 149 effort 5/5
90sec rest
10min cooldown

Was a bit hard to be back in the discomfort zone. This was the first time I did 5 series with 90sec rest.

Regards,

[TheEd]

welcome back Tallon, lots of running to be had this year

onwards

TheEd

[Tallon]

day 6 long run on hilly track
13,63km 1h28m pace 6'29 bpm 134

day 8 target pace 4'00
10min warmup
1k pace 3'53 bpm 112
60sec rest
1k pace 3'47 bpm 159
60sec rest
1k pace 3'47 bpm 163
60sec rest
1k pace 3'50 bpm 168 effort 5/5
60sec rest
1k pace 3'53 bpm 169 effort 5/5
60 sec rest
1k pace 3'43 bpm 174 effort 5/5
60 sec rest
10 min cooldown

Felt better back in the discomfort zone.

[TheEd]

not a bad session (good)

TheEd

[Tallon]

Dear TheEd
thank you.
I just realized I cannot count: I have the race on April 3rd and I should have started the cycle one week later to sync it with the race day. Can I repeat week 2 of the cycle? I am currently on day 9.
Thank you,