Wanted to say thanks

[TheEd]

nice going KK .. for the 5k tempo consider starting out at 4.10 per k for the 1st k and then building it up

no need to kill the goose

TheEd

[kk_law]

Hi TheEd,

This week's check in:

Wed - Easy 30, 6K, 5:26@138
Thurs - Easy 60 (56 minutes), 11K, 5:05@142
Fri-Rest
Sat - 5K tempo (2K warmup)

KM Time AvHR MaxHR
1 4:07, 148, 155
2 4:10, 158, 161
3 4:02, 161, 162
4 4:05, 163, 165
5 4:00, 165, 167

Total: 20:25

Felt good, it's getting colder here now (by Vancouver standards) and my legs felt stiff at the start. I kept it comfortable for the first half and turned it up a bit at the end. Definitely a pace that I feel I can try to hold over 10K.

Sun - Easy 60 (56 minutes)- 11K, 5:07@139
Mon - Easy 30 - 6K, 5:25@140
Tues - 10x400

Split Time AvHR MaxHR
1 1:29.8 148 159
2 1:01.7 133 min
3 1:26.6 152 161
4 1:01.4 133 min
5 1:26.9 154 162
6 1:01.9 135 min
7 1:27.1 155 161
8 1:00.9 142 min
9 1:26.9 156 163
10 1:01.5 133 min
11 1:27.6 155 164
12 1:01.1 137 min
13 1:26.5 157 164
14 1:01.7 140 min
15 1:27.2 157 165
16 1:04.0 138 min
17 1:28.1 157 164
18 1:00.8 142 min
19 1:27.7 158 165
20 1:00.3 142 min
21 1:27.4 159 165
22 1:11.3 132 min

It wasn't a killer workout, my legs felt slow, lacking spring/power and I was sucking wind a bit in the middle section. Maybe it was the cold and rain, maybe it was breaking in new shoes (my left foot in the turns really didn't like the new shoes), maybe it was running by myself. I also lost track of how many laps I had done, ended up doing an extra lap which actually felt better.

In any case, legs feel good today, no soreness. Maybe just need a bit more sleep to get that bounce back, had a few late nights this week. Looking forward to the wind down to the Sunday race.

Cheers,
KK

[kk_law]

Hi TheEd,

I hope you're well. Just wanted to check in with the 9.5 KM race from yesterday:

Split Time Avg HR Max HR
1 4:08.2 147 156
2 4:05.1 159 164
3 4:09.4 163 167
4 4:12.4 164 166
5 4:14.2 165 166
6 4:14.4 168 169
7 4:11.2 168 170
8 4:13.6 169 171
9 4:09.8 172 174
10 2:36.5 175 178
Summary 40:14.7 165 178

The race was ok, might be fighting another cold or the last one hasn't completely gone, who knows. I was having a rough go at half, legs felt dead but I pushed through it and felt a bit better near the end. Was definitely working a lot harder this race vs the last one. I guess they can't all be PB's

I'll focus on recovery over the next few days. I have the half-marathon in 3 weeks, the last race of the season. Is there anything I should keep in mind or do differently for this cycle? My long run will be 2hrs again this weekend.

Thanks,
KK

[kk_law]

Hi theEd,

Recovery from the race seems to be working and the cold is retreating (I hope!).

Monday - Rest day - 30 minute swim and stretching
Tuesday - Easy 60 - 11.5K @140
Wednesday - Easy 30 - 6.5K@140
Thursday 5x2K:
Forgot to charge my watch, had to do the laps with stopwatch only so no HR data. 2K warmup with strides, 90 second rests.

Lap Time
1 8:18
2 8:23
3 8:21
4 8:21
5 8:20

Felt much, much better today than I did all last week, getting some spring back in my legs. I didn't feel like I was working too hard today, definitely under control like the 5K tempo last weekend. Much happier about this than the Sunday race.

2hr run on Saturday, will probably continue to run the BMO Vancouver Marathon course. A bit hilly on the way back but that's a good thing right

Thanks,
KK

[TheEd]

apologies for the delay in response KK

good to read you kicked back with the 2k session

how are you finding your running at the moment?

TheEd

[kk_law]

No need to apologize, I'm sure you're busy

Last week was rough but I feel a lot better this week. Something was definitely off; what it was I don't know, just glad to be feeling normal again. Will post back next week with data from the 6x1 session.

Anything I should keep in mind in prep for the half? Do I still do the 10x400 session or is there a different one you would suggest?

Thanks,
KK

[TheEd]

Hi KK .. yes .. change the 400m session

3 x 5 minutes @ 21k pace with 2 minutes easy in-between should be good

the 21k starts from 18k .. so keep a level pace for as long as you can and have the energy to dig deep the last 3k

enjoy

TheEd

[kk_law]

Thanks, will switch that session out as suggested.

What are your thoughts on adjusting the 5k tempo this weekend as well? is there any downside to running it longer but slower? I usually run it at 4:05-4:10/km but was wondering about running 8k at 4:25-4:30, which is my target pace for the race. I'm not really familiar with what that pace feels like or if I can hold that pace for 21k but maybe that's not important and I just need to trust the training?

Thanks,

KK

[TheEd]

good processing KK .. you can either run 8k or 10k at that pace

4.25 to 4.30

if you choose 10k, then start at 4.30 per k and when you reach 8k see if you can pick the speed up to 4.25

don't start fast and then crash and burn

enjoy

TheEd

[kk_law]

Hey TheEd,

Did the 10k tempo yesterday, 43:30. Started at 4:25's and slowly ramped up to 4:15's. Average pace 4:21, average hr 158. Felt good, it will be a test to see if I can do that back to back next weekend but at least in my mind it seems possible.

Woke up this morning with the sniffles which has now developed into a full blown head cold. Ugh. The perils of having young children

No running today, just want to keep it out of my chest. Hopefully will get over this in the next few days, will try to get a short run in tomorrow depending on how I feel. For now, its to bed and sleep as much as possible.

KK