Training Program

[ricardo]

Hi TheEd,

How are you? January is going fast isn't it, already middle of the month.
Supposed to be running the first week of the program this week,
but since sunday (a long run), i haven't put my shoes on again, only
aeroports and planes, monday was a 12hour wait for the flight due to the snow. finally got to Australia.
Should i try to carry on with the plan, maybe a bit slower 2000's, and next week repeat this week? or do as normal??

[TheEd]

nope .. rather not do the 2000's may push you over the top

do some 1hr runs and then get back on the routine next week

Hope that helps

TheEd
ps.. bet you happy to be back downunder

[ricardo]

You could have won some money on that bet, a lot better the weather here,
and probably, in Europe, my little country is one where the cold is not so bad. Portugal. Still prefer the high temperatures.

I probably wouldn't be able to put some intensity even if i wanted to, after all this travelling. i will do as you say, and maybe do a longer run during the weekend. i feel really out of shape.

Anyway, just going through the calendar, from next week on, i have exactly 3 complete cycles plus one week till my big race, olimpic distance triathlon, and in between maybe 2 or 3 sprints. seams a lot of time, but actually i prefer to have more time when i am focus in one race. what are you thoughts, it seems that i had a big gap between the last complete cycle and now.... christmas:whistle:

[ricardo]

Hi TheEd,

How are you?? This week restart training, again, more and less 1 month after the 3rd week of last cycle, arround christmas, when i got a nasty cold. And as i imagine, a very tough week, mixing up running with cycling and swimming.
today did the 2000's session that i couldn't finish.
1st km 3min28sec (avg hr 160)
2nd 3min33sec (177)
rest 1min30sec (avg hr 143)
3rd 3min32sec (172)
4th 3min36sec (185)
r (163)
5th 3min40sec (177)
6th 3min47sec (184)
r (185)
7th 3min56sec (182)
8th 3min56sec (183)
r (160)
9th 4min04sec (176)
r (156)
didn't finish because was getting slower and slower with a high hr, after the last rest, walk for 5mins and the avg hr was 130. so i guess i just have to take it easier. was a good break, and i did put a bit of weight (2 kgs over now), and despite prefer the heat than the cold, after um month running in temp of 10degrees (with luck), i have to get use to hotter weather, at 8am when i finish the session was 26degrees.
i recognize that i did the mistake again of starting to hard and then fadding away:duh:eheh.
i do remember that i had a session like this one, and then things went back into place.... lets see if it happens the same now.

back to you.... time to rest:yes:

[TheEd]

your body may be caring some 'leftovers' of the fatigue

all the travel and cold has not helped

one of the tips to travelling is to drink lots of water during the flight that way you stay hydrated

please let me know how things go and when your pulse range returns to 'normal'

Cheers

TheEd

[ricardo]

I agree with you Ed, although my sleeping partern is close to normal, the body takes a bit longer to recover, i remember last time without the cold, took me almost 2 weeks to be back to normal. and now even in the easy runs, i have to go really slow to keep hr lower than 140, a lot easier on the bike. but i will keep going and see what happens. teh travelling is always difficult, this time because of the snow, i spend more than 2 days between planes and airports.
this saturday i will try to keep hr even lower @130 or under.
Talk to you soon Ed
Cheers

[ricardo]

Hi TheED,

How is the week going?? Today did the 1000's and couldn't believe that my legs couldn't make it. i have been riding, so the legs would be a bit tired, and was very windy in the track, but still...
1st 3min24sec (avg hr 148/avg hr rest 147)
2nd 3min22sec (163/151)
3rd 3min28sec (157/156)
4th 3min34sec (153/158)
5th 3min45sec (148/156)

Again was a hot day, despite the run was done at 6pm. defenitly i think even considering the strong wind, my legs were just tired, and you can see that the hr dropped. did a long ride this sunday, probably legs still tired from that.
was a lot easier just running:mmm:
what is your opinion Ed??

[TheEd]

you must monitor your waking pulse to see whether there is fatigue or other when you wake up

it is not so much about not coping with a session but more to do with how the mind reacts to what you may call a set-back

you cannot feel great every day and especially considering not so long ago you felt a little down and out

you are coming back OK so keep feeding yourself positive vibes

Cheers

TheEd

[ricardo]

Hey TheEd

Thanks for the positive feedback, actually i never record resting hr,
i always forget eheh, i will try to do that.
So keep going along and see how it goes, the hard part of this cycle is
done, i will see how it goes for the rest of the cycle.
i will let you know, thanks for the suport.

cheers

[ricardo]

hi TheED,

How have you been? i haven't posted much as the training has been going normally,.... well not as well as i wished but hopefully getting there.
on saturday the 5kms paced run i did 18min26sec (1st km 3min36sec hr156,
2nd and 3rd in 7min20sec hr172, and 4th and 5th 7min30sec hr 169) didn't go to the track this time.... a bit of a break, was a out and back course, with a couple of slight elevations. i guess after the 1000m's on that week , i couldn't expect much more.
by the way my waking hr as been arround 40 to 45 during the last week (missed one day or two)
o0ne of the days of easy running last week, i chose not look to the hr and just go by feel, run arround 4min20sec to 4min30sec, with avg hr close to 150

today did the 10 x 400m with 1min rest and they went as (1min10sec, 1min12sec,1min13sec,1min12sec,1min12sec,1min10sec,1min11sec,1min13sec, 1min17sec, 1min17sec)
went with a friend making some faster, and making me paying for it later on. i think the fact of not being in good form yet gives me a bit of inconsistency on my times, going to fast and then slowing down.
this week won't race, but i am thinking of doing a little of triathlon simulation, running 4 or 5kms of the bike at race pace. what do you think??