Wanted to say thanks

[kk_law]

Hi TheEd,

I hope you're well and had a relaxing weekend. Vancouver is well into spring mode which makes running pleasant, especially with cherry blossoms out, sunshine but snow on the mountains still.

Anyway, just wanted to update you on my progress with the program. I finished off the week with the easy runs (Friday was hard to get the full 60 minutes in, I was really tired by then). Saturday was a much needed rest day and I did a good stretching session in the gym, some light weights and core strengthening. Today (Sunday) was my paced 5km with results below:

Total time: 22:03

km/split time/heart rate

1/4:12/145
2/4:32/152
3/4:30/156
4/4:28/157
5/4:20/160

I felt ok, still struggling to get a proper feel for the pace. I knew I was a bit ahead for the first km but pulled back too much again and then was chasing after that to stay on target. Legs were a bit heavy for the first 3 but I felt stronger near the end. I was trying to keep my heart rate at around 155, not sure if that is the right target. It felt like work but not too hard work.

I think I'm getting used to the rhythm of the program, the 2 easy days before and after a hard session are nice to work out stiffness and any niggling aches. I have the 400's planned for Wednesday, the farlek session Friday and a 10K pseudo race on Sunday (just between some running friends and I).

Looking forward to your thoughts and insights.

Cheers,
KK

[kk_law]

forgot to add this, not sure if it's helpful but my resting heart rate is 58.

[TheEd]

a quick word .. better to have a pseudo race below 10k .. so an 8k or 6k

save the 10k for race days .. this allows the distance to stay special as well as associating improvement according to performance

and then, the 10k can take a little more out of you than the 6 or 8k distance

5k races can be done more often as well

please ask questions for clarity on this (if need be)

TheEd

[kk_law]

Makes sense, thanks. Maybe we'll pick an 8k loop and race for beers
For the 400's, still aim for 86 sec?

[TheEd]

good stuff .. try to keep it easy going on the 400m session

I am always concerned about this session as it was meant to be on tartan and certainly not a tar surface .. so if no tartan, then see if you can run on grass or off road and convert the session to

75 to 90 seconds fast (around 5k pace) with 90 seconds easy in-between

just don't hurt yourself with this session

TheEd

[kk_law]

Will do. There are proper rubberized tracks nearby that are quite comfortable to run on. I will be mindful of injury, thanks for the heads up.

KK

[kk_law]

Hi TheEd,

I hope you're well. Just wanted to post the data from my 10x400 workout today. I did it on a rubberized all-weather track (I guess that's a tartan track? not sure), felt pretty good. A bit stiff at first but I got into the rhythm. It really helped to think of a 5k pace as you had suggested, rather than the actual time, I found it was easier to stay consistent to focus on feel and the rhythm of my steps/breathing.

Target lap time: 1:26

lap/time/avg hr,
1/1:31/157
2/1:29/157
3/1:26/159
4/1:26/159
5/1:27/160
6/1:26/160
7/1:24/162
8/1:25/163
9/1:26/163
10/1:28/162

I'm finding that I struggle sometimes in the 155-160 bpm range but once I get beyond that I find a bit more rhythm. Not sure what that's about, maybe need more of a warmup?

Easy 45 tomorrow and then the fartlek session Friday. I'm planning on doing a timed 8km loop (with a long bridge climb in the middle) on Sunday, is that ok? Or do you think I should focus on something shorter for this first cycle? What should my target pacing/effort be for this run?

Thanks again,
KK

[TheEd]

The 8k loop should be fine

no need to do a 45 minute run, rather make it shorter before the test

20 to 30 minutes would do .. you trying to train your body to perform on the day you want it to perform, so give it the easy week

quite a nice 400m session .. good

now for the 8k, aim to run at 10k race pace for the 8k

then see if you able to go faster over the last 1km

TheEd

[kk_law]

Hi TheEd,

I hope you had a good weekend. It was beautiful here, perfect weather for the Vancouver Marathon. Man those guys are fast

I did the 8k loop as planned. I decided to run the course of the race I have planned at the end of May so that I had an idea of what I was up against. I'm glad I did; it was really hilly, not like anything I've trained on to date.

Overall: 35:21

LAP TIME AVG. HR
1 3:58 157
2 4:24 162
3 4:15 166
4 4:27 168
5 4:40 167
6 4:24 165
7 4:46 168
8 4:27 169

I did a good warm up with some strides and that helped a lot. I felt pretty good throughout the run as a whole but was really hurting on the hills. I tried to calm my breathing down on the downhills rather than trying to make up time. KM 1, 2, 5 and 7 were the hardest hill sections. They sure do take a lot out of me, a bit of an eye opener.

Anyway, I'll be running this course again as the race for the end of this next upcoming cycle. I'm not overly concerned about the results for it. While I'd like to improve on my time I understand it is just a stepping stone to long term improvement on the real purpose which is the 10k.

I am planning on getting back on the proper schedule and will do the 5x2k on Thursday as you had suggested. If you have pacing suggestions for that sessions it would be greatly appreciated. Also, do you normally run that on tartan as well?

Thanks,
KK

[TheEd]

pace for the 2k session on Thursday

4 x 2k Rest 90 seconds to 2 minutes

pace 4.20 per k = 8.40 per 2k

try stick to pace and if you find the pace easy reduce rest to 90 seconds

enjoy

TheEd