Training Program

[TheEd]

Hi ricardo, I am well .. running wise I am quite out of shape but do make attempts to gt in to some running routine but work always gets in my way .. 2010 will be better

the times for the 1000's are not much to comment about but how you feel is very encouraging as it shows that you carrying the workload well and that you can build on this

when you do the 2000's again then we can compare notes

how are you feeling health wise?

Over to you

TheEd
ps.. by the way .. when u doing the 2000's at 3.20 per k and can say u feel nice, then I will be happy

[ricardo]

Hi TheED,

If you want to get back in some running routine, i know a website that i strongly recomend:laugh:

health wise everything is going well, sometimes being a shift worker makes it
difficult to have adequate rest, but this week actually being feeling well,
always think that the first week of the program is like a hell week, all improves after the thursday session:yes: been swimming well, and slowly introducing riding again (not much quality work for now).

well, doing the 2000's at 3.20 per k, it might still be far away. how does it work, according to races results you change the pace, or it comes almost naturally as you do the cycles, you become faster in the specific sessions??
i will be happy too, when i get to that point.

Hey, i have question for next week, it will be impossible to do the 1000's on tuesday due to travelling, probably only be able to do it thursday, do you think that doing it monday is too soon?? after the long run on saturday. or should i go by feel??
another question is about another race, i don't think that i will have any race when this cycle finish, but i think there are a few really good ones just before
the new year's the S. Silvestre races. how do you think i should plan the cycle? do the 2nd week twice so the race week coincide with the race, repeat the 3rd week, or start a new cycle?
sorry for the long answer
back to you

[TheEd]

rather do it on the Wednesday, it would be too close to Sunday

make sure to give me that web address sometime

it is a natural progression but also based on the change in pulse ranges when doing the sessions and a number of other variables

and excellent ... do the 2nd week twice in the build up to the New Year

ricardo, do note one thing, is if you start edging closer to 3.20 per k for the 2000's your quality sessions on the bike will all change to something else

development in running brings all round development in the other 2 disciplines

cycling is still mostly about technique in the end

and with the extra found from the running the quality will be way different on the bike

Cheers

TheEd

[ricardo]

the web adress.... i am not sure if is time-to-run, apparently, it has really good 10km running programs, one special session in particular

i would rather do it on monday, sat the long run, rest on sunday, and the 1000's on monday, as the next 2 days will be travelling (maybe able to fit in a jog) and then i know that i will be tired for any quality session at least for a day or so. what do you think??

yeah, i agree with you, running gives us an overall fitness for all the rest that not many single sports do.

of course there are many variables to consider, but for your experience how many cycles do you think it is need to get to that level??

Doing the 2nd week twice sounds great, actually it was my first thought, but want to check with you.

cheers

[TheEd]

from experience 3 cycles normally brings the athlete to a new level and then it is further development

however the biggest change comes after your first break from the routine and when you do the Build Up program and come back to training on the cycles

that is the big change

as for the session for Monday .. you have it under control and so Monday it is

I will need to take a look at that time-to-run website sometime

Have a good weekend

TheEd

[ricardo]

Hi TheEd,

Thanks so much for your advices, and for your quick replies.
i have been thinking about the break, and i will follow your advices,
as i am aiming picking my form in triathlon in the end of March for
a olimpic distance race, i was thinking maybe do the break somewhere
in January. Either after this cycle that ends with a race before the end of the year, or after the next one. But i will accept your sugestions about timings.
We can talk about that later, acording how this cycle goes.

Have a great weekend.

Ricardo

[ricardo]

Hi TheEd,

How was the weekend?? i just started holidays, no more work till next year,
so very happy with that.

training still going well,
on the weekend i did a long run saturday arround 1h40min avg hr 140, in the end all that time was making me feel my legs, eheh.
sunday just a short run of 30min avg hr of 132
and today as i told you i did the 6 x 1000's, start off not feeling very fresh, as sometimes i do, and then it happens that i have a really good session. my warm up was a bit longer than the normal as the track had a meeting, so i had to run to another track, a grass one, i guess i am lucky with the facilities that i have nearby. Which made my warm up arround 35min
and then
1st km 3min21sec avg hr 134/ rest avg hr 146
2nd 3min16sec 122/153
3rd 3min15sec 155/186
4th 3min17sec 184/167
5th 3min17sec 150/186
6th 3min17sec 187/186

the heart rate this time was playing a bit, not very reliable, not a good
capture. i probably did a bit more than what i should, maybe a bit to fast, but, i didn't slow down in the end, so happy with that. shows some progress i think. a shame that the monitor hr wasn't working very well... don't really know why, maybe just interference.
probably will do 2 easy days tomorrow and after.
back to you

Ricardo

[TheEd]

best 1000m session yet and it truly shows that with development you are capable of doing the 2000's at this pace

patience is needed but definitely something to be happy about

TheEd

[ricardo]

Hi TheEd, how are you?

Defenitly happy about the session, could see some improvement
regarding to the rest of the week, just not sure if you would change it as i
did the 1000´s one day early. Tuesday was a day of rest, and today i run about 1 hour with avg hr of 133. Shall i do another hour or so, tomorrow, and finish the week as the program, or do you sugest any change.
regarding to racing, i have a 10kms on the 26th. just a question, about doing twice the 2nd week, do it exactly the same??
Back to you..

Ricardo

[TheEd]

Another 1hr would be fine and then continue the program

2nd week exactly the same

:great:

TheEd