Training Program

[ricardo]

Hi TheEd,

How have you been? i been struggling with the cold weather,
from australian summer to the cold winter in southern Europe,
i imagine that you must have a lot more to complain in Sweden,:mmm:

Anyway, a little update of my training that has been running quite well.
Last tuesday after the 1000´s i rested (travelling), on wednesday i run
1h with avg hr 133, on thursday the same, friday rest from running.
saturday i run the 5kms pace run on the road, i only found the 1km mark,
where i passed 3min22sec and couldn´t see the others mark, so end up
running plus 14min, more and less the same pace, probably slowing down in the end, avg hr 184.
sunday run 1h with avg hr of 125 (was a bit tired from a spin class the day before)
monday run 1h with avg hr 140
and today did the 1000´s session again, a very sweet session.
1st km 3min15sec avg hr 165/avg hr during 1min rest 145
2nd 3min16sec 171/151
3rd 3min15sec 171/163
4th 3min16sec 173/153
5th 3min15sec 169/159
6th 3min13sec 171/187

very consistent through the session, last one there were a group of
runners, and without noting i increase slightly the pace. was a little bit
concerned before due to the cold weather, but end up going well. another
good session, i think.
back to you
Ricardo

[TheEd]

a very nice session

one thing .. relating to the spin session

spinning is meant to be an aerobic session .. only working the cardiovascular and is very beneficial if done correctly .. very low gear ... high revolutions

in essence spinning

if done incorrectly you land up working your leg muscles which adds to the fatigue

and hence you feeling tired

so try to balance such session to avoid fatigue at certain times because instead of building it can actually be breaking you down

over and out

TheEd
sweden is cool off to Finland on Thursday

:tourist:

[ricardo]

It is a difficult balance, because i still have to work on the bike, which days fo the program do you think will be better to do the quality sessions for the bike??

back to you

[TheEd]

spinning is fine if you get it right

your best day for cycle quality is probably Saturday

and as you develop we can get other days in .. in the 3rd week Wednesday for example

how does that slot in?

TheEd

[ricardo]

yeah, on the first week is probably difficult to do anything due being a heavy week of training in intensity and volume, i did try on monday before the first long run, and wasn't to bad. on the second week probably saturday is good option, but i will have to start to do long rides from January on to pick up the form, that can affect as much the legs as the quality sessions. i will do as you sugest and i will post you my feedback.
enjoy your time in Finland, is it home for you?? going for christmas?
cheers

[TheEd]

long rides can be done in place of the Sunday runs

but you must get everything right so that you work the cardiovascular and the legs are not overworked

this is very much the skill in your technique

if you get that right then you can use the long rides to great effect

Cheers

TheEd

[ricardo]

Hi TheED,

How have you been lately? i am still trying to adapt to the cold weather, although here is not as bad as northern Europe where you are.
Since last tuesday, the 1000´s, i have just been following the program, not doing any swimming or riding, due to the cold weather and to spend more time with family.
wednesday 42min avg hr 135
thursday 1h03min avg hr 141
friday rest
saturday 1h06min with 5kms paced, like last time did it on the road, and only the first km was marked, done in 3min30sec, and the did more 14min, with avg hr 178. due to the cold was a bit difficult.
sunday 1h08min avg hr 111, run with a cousin very easy pace.
monday 30min avg hr 134
tuesday (today) did 10 x 400m with 1min rest, 1 of them in 1min16sec, 2 of them in 1min14sec, and the others in 1min15sec, didn´t feel so great, thought that after last session of 1000´s this one would be easier, and faster, as the last time was doing 1min13sec. Anyway doesn´t seem nothing to worry about.
will follow the rest of the plan till the end of the Week, and saturday will be racing, for the first time a race after the full program. (although, i think the program should be adapted, after christmas we should run at least a couple of hours to shave down those extra kgs:duh.
i let you advise me when is the best time to have a break, and go again for the build up. i think i have been on the plan nearly 3 months now, still feeling well.

more important, hope that you have a really nice christmas with you and your family (the same for the others runners of the forum), and just want to say thank you for all your advices during the last months.

back to you

[TheEd]

Hi ricardo .. we in Finland for Xmas .. so lots of snow and excitement for the family .. Seasonal Wishes and Blessings to you and yours

and a pleasure for the assistance provided

a race or two will be good and you can then have a few days easy running and go straight into the Build Up program

enjoy everything

TheEd

[ricardo]

Hi TheEd,

How are you? a couple of kgs heavier after christmas?:laugh:
hope that you had a good one with yours. with plenty of snow,
i didn´t quite enjoy the snow, but had plenty of cold weather.
End up not racing, what i fear with this low temperature,
happened just the day before the race. friday started with a cold
throat, and saturday was a full on cold. So no running since the 30min
on thursday. and probably for a few days more. was really looking
for that race (to justify all the sweets that i have been eating :duh,
i thought that i could had a good one, was looking at under 34min.
well nothing that we can do, just recover well. being sick, probably
i will take the time to recover and then after a few easy runs go to the
build up period, do you think i need off season?or straight to the build up?
Anyway, wishing that you are still enjoying your holidays in Fin.
Cheers

Ricardo

[TheEd]

Thank you R and best wishes to you

what plans do you have for getting back to your running?

TheEd