Training Program

[ricardo]

Hi TheEd,

How are you?

An update of my training since the race on tuesday,
Wednesday easy run 42min avg hr 122, max 139
thursday 1h avg hr 148, max 160
friday no running,
today 6 x 1km with 1min rec
1st 3min23seg avg hr 149/ avg hr during rest 133
2nd 3min21seg 159/141
3rd 3min20seg 164/148
4th 3min21seg 165/149
5th 3min22seg 167/152
6th 3min25seg 168/153

with a max hr 182, and finishing the rest period with a hr under 120, apart from the last one that was 122. Felt a bit tired for this session. Either because i didn't recover completly from the race, or because of adding the riding to this cycle. Probably a combination.

A question, what time do you recomend for me to do the 10 x 400m, @ 1min15seg ? faster, slower??
and another doubt about the easy runs, as it says in the site they shouldn't be slower than the 10kms pace plus 1min, i feel confortable at this pace, but my hr goes up to higher than 150. do you recomend to follow the hr or the pace??
Looking forward for yours advices coach.
Cheers,
Ricardo

[TheEd]

Hi ricardo .. for some reason I didn't see your earlier post regarding the race

be careful with the 400's and preferably do the session on a taratn track .. if you unable to do so then we should consider changing the session to something else maybe

6 x 600m with 200m jog or 60 to 75 second rest

I am concerned about the 400's as a number of program users have experienced calf problems after the session on the road

75 seconds for the 400m would be fine and right

for the 600's it would be 400 @75 plus the 200 @ 37.5 for 1 minute 52

1:52

what have you got planned for the future?

Cheers

TheEd

[ricardo]

Hi TheEd,

I will be doing the 400's in the track, shouldn't be a problem as i have done them before, 400's and 200's. i just didn't know if i should do it at certain pace, or close to all out, as long as i finish them all at the same pace.

Regarding to plans, for now, i am focus in improving my swim and my run, i normally prefer to do less races (a lot less), and try to focus in one to have
a good time, Instead of racing every weekend. So, probably i will be doing a few small triathlons earlier in 2010, with a big race in the end of March, where i am aiming to improve my overall time in olympic distance triathlon non drafting, that is 2h02min, will aim for under 2hs.
Till them i am thinking of doing a 10kms race in the end of the 3rd cycle, and see how i am responding to the program. I haven't find a race yet, because i will be doing once i am at home for christmas.
What do you think about my training so far? For me the 5 x 2kms is the really tough session, is almost worse than a race.
hoping that you are having a great weekend,
cheers
Ricardo

[TheEd]

For me the 5 x 2kms is the really tough session, is almost worse than a race.

this is the session that makes the runner .. racing should become easier and enjoyable in comparison

you had the pace of the 400's correct at 75

Cheers and enjoy

TheEd

[ricardo]

Hi TheED,

Since last saturday when i did the 6 x 1kms, training has been going well.
Sunday did 1h run avg hr 148 wit max 163, and the pace would be between
4min10sec and 4min20sec, good feeling;
on monday did a 30min run avg hr 137 max 148;
and today the 400's, did them a bit faster, but i find always difficult to find
the right pace.
so i did the fastet one in 1min11sec and the slowest in 1min14sec, most of them @ 1min13sec. avg hr was @130, with a max of 184, and the avg hr for the min rec was @ 148.
Regarding your concern for the 400's, today i didn't feel any problems with my legs. Of course wasn't easy, but my calves are all right. i often find that i feel less stiff with the speed work than with the long runs.
There are a 5km and a 10km race this sunday but unfortunatly i am working,
so maybe i can do a 5km time trial on sat. what do you think??

PS: the 400's are far more enjoyable than others workouts... i enjoy to go to the track and do faster workouts.

cheers

[TheEd]

Hi ricardo .. good to hear this .. always pleasant when the body is feeling good

5k time-trial should be good

400's are meant to be easy

when u say the 2000's are easy is when I will be concerned



Cheers

TheEd

[ricardo]

yeah.... you made me laugh...
when are the 2000 going to be easy??
eheh
thanks for your advices coach.
talk to you soon

[ricardo]

Hi TheED,

After the 400s the rest of the week went without any problems,
on Wednesday the legs felt really well, i did 45min with avg hr 146 and with a
pace between 4min05sec and 4min15sec.
on Thursday a easy run of 30min with the fartlek 6 x 1min
rest day on Friday
Saturday (today) did a 5kms time trial on the track, in 17min07sec,
1st km 3min23sec avg hr (155)
2nd 3min21sec (172)
3rd 3min26sec (175)
4th 3min29sec (176)
5th 3min28sec (177)
with a max hr of 183
must confess that i am bit disapointed, although i feel that is very different do a time trial than a proper race, thought that could be a bit faster than that. how many cycles do you think it is need to see some improvement??
or do you think from my updates that i could do something better??
looking forward for your opinion...
cheers...

[TheEd]

Hi ricardo

doing a time-trial and doing a race are 2 entirely different events (some people do not rise their adrenalin naturally except during races, event stimulus plays an important role in performance)

the ability to deliver during a race is what it is all about so don't be too disheartened and yes, do give the program a little more time

the 2000's are really what makes the program and the more of those sessions you do the more 'hardened' you become to racing

onwards and forwards

TheEd

[ricardo]

Hi TheEd,

Totally agree, It is a lot more interesting to race than pushing yourself alone.
Have a good weekend, talk to you soon

Cheers

Ricardo