Training Program

[TheEd]

Hi Ricardo

sounds like you have an idea of how the program cycle works

Q: What do you normally advice for the second cycle, stick to the same to get some consistency

yes, exactly that .. keep the pacer for the 2000's the same and monitor your heart rate during all the sessions

your first cycle would have been adaptation to the routine

this 2nd cycle your body will absorb more effectively and you should gain the full benefits from the sessions

so keep consistent and let's run with the next cycle

try get a balance for your other activities and let's see where we can improve things but make sure to keep the running as priority and then you can build everything correctly around this

Over to you

TheEd

[ricardo]

Hi ThEd,

thanks for your reply. i think i will get better after the 2nd cycle, at least
get use to the 2 x 5, the hard session. just one question, it would suit me better start the cycle next week, as i don't have where to do the 2 x 5 session, do you think if i only do the longer runs, and maybe a tempo (20min near the 10kms pace) to keep the intensity, and next week start the cycle, would affect much your program?? thanks

Ricardo

[TheEd]

ricardo, do 1hr runs standard easy & relaxed 1 hour runs

and then get back in to the routine when you can

what amount of time are you up to on your long runs on Sunday (or weekend)?

Cheers

TheEd

[ricardo]

Hi TheEd,

End up doing the tempo today, before reading your reply, was easier today, because i had acess to a treadmill, after the warm up, set up the speed at 17kms/hr so close to 3min30sec/km and run for 21mins, so @ 6kms, avg hr 161, and max 168, so quite confortably. Was thinking in easy 30min tomorrow, and 1h after, maybe a longer run on friday, and another 1h saturday, with day off on sunday. returning to the program monday. what do you think?
Cheers
Ricardo

[ricardo]

Hi TheEd,

Really tough session today, really tough the 5 x 2kms,
an update from the rest of the week before. Tiring week as i had
two overnight long flights during the weekend and has taken a bit
to recover.
monday did 45min avg hr 130, max 147, easy,
tuesday run for 1h36min avg hr 147, max 163, legs not quite
well, not sore, but not running confortably, had to slow down in the end.
wednesday run 30min avg hr 132 max 143, and resume riding with 1h30min
very easy avg hr 116
today (thursday), did the big session, without doubt the toughest in your
program, 5 x 2kms
1st km 3min27seg avg hr 125
2nd 3min27seg 164
rest avg hr 129
3rd 3min29seg 161
4th 3min29seg 170
rest 139
5th 3min29seg 167
6th 3min33seg 175
rest 145
7th 3min37seg 164
8th 3min44seg 174
rest 147
9th 3min51seg 166
10th 3min56seg 171
rest 144

with max hr 181, and till the 6th every interval that i started the hr
was below 120, then between 120 and 130.
only finished to do the full workout, thought about stopping since
the 6th km. a really bad. i don't think that i started to fast, i think
that is just the fact of having a bad week, sleeping wise.
well, i think that most runners or triathletes have bad and good days,
at least was a bad day in a training day.
What is your opinion about the session TheEd??
Cheers

[TheEd]

ricardo a very definite fatigue factor involved at the end however the fact that you managed to complete the session is good

try to give yourself a few days recovery .. Rest day Friday

and Saturday an easy run of up to 30 minutes

Sunday .. the long run should be fine back concentrate on hydration before - during and after .. water intake important

the 2000m session .. you started quicker than the previous 2k session and you only felt the affects of the fast start by the 4th rep

so don't feel disheartened especially if you had a few long haul flights

nice going all in all

keep on trucking

TheEd

[ricardo]

Hi TheED,

Thanks for the reply, and for the incentive. Also think that had to do
with the fatigue factor. I felt better than what i expected on the first 2 2kms,
that's why was a bit faster. But then, the legs couldn't really go faster.
Was also very though mentally as you see that you can't run as fast as you normally would.

For the weekend, it suits me more if i run on saturday the long run, as i am working 12hours sunday (shift worker), do you think that would be to early to go for a long run, would be saturday afternoon, more than 48hours after. Maybe try to run with a lower heart rate, rather than the 140-150 that i have been running.

Another question. I know that you structure the plan in this way for certain reasons, but what do you think about swapping the 1kms reps with the 5kms paced run?? only for the next week. I don't know if i can do it yet, but there are a fund raising run, 5kms, next tuesday, i could potencially do that and then do the 1kms on saturday. Of course, in a race, would be hard not going out faster than the plan, but at same time is a change from the routine, normally the quality work i do on my own.

[TheEd]

the long run Saturday shouldn't be a problem

doing the 5k run next week is not a hassle either

however

swapping the 1000's for a 5k paced wouldn't achieve the same goal as what the 1000's are intended for

the duration of the 1000's works the energy system related to 5k speed

as an athlete progresses 'tempo' runs do certainly play a role however by then the athlete has developed accordingly

so you can certainly treat Tuesday as a 'tempo' run however it will not achieve the same 'training' as the 1000's would

Hope this is easy to understand

TheEd

[ricardo]

Thanks for the advice TheEd, i will see how i feel saturday,
if i am still tired, maybe i will run less time for the long run.
I will keep you updated.
Cheers

[ricardo]

Hi TheEd,

How was the weekend for you?? For me, i had
to work, most of it. Did the long run on Saturday,
because i was still a bit tired from the 5x2kms
i went a bit slower, decided not go must above
130 HR, and i did the same course that i normally
do in arround 1h30min, but this time, with an avg
HR of 129 and max of 142, took me 1h45min, i think
that my pace was close to 5mins/km. which was
more time on the legs. i think i feel a bit more confortable
with a higher HR and a pace of 4min20sec to 4min40sec
per km.
Sunday did a really easy run of 30min avg HR 129, max 140.
Monday 40min avg HR 142, max 153, feeling better, but
still my legs weren't feeling 100% yet.
Today the 6x1km, i swapped, was we talked before and raced
a 5kms race, and up not doing the tempo, but racing as normal
race, is difficult to be in a race and not race.
I pressed the wrong button on my watch, so i don't have my
HR unfortunatly. My final time was 16min38sec, in a ondulating
course. Not a easy one. Some people were saying that could
be a bit short, not sure about that.
Not a bad race, Happy with result. Not far from a PB (16min20sec,
in a 5kms and 16mins17sec on 7kms race).

Now for the rest of the week, easy stuff till saturday and then
the 6x1km???

Looking forward for your advice.

Cheers