Wanted to say thanks

[kk_law]

Hi TheEd,

I hope you're well. Just wanted to pop in with the latest details from the past week. First the 10x400:


LAP TIME AVG. HR
1 1:31 156bpm
2 1:01 128bpm
3 1:27 158bpm
4 1:00 132bpm
5 1:27 160bpm
6 1:05 137bpm
7 1:25 159bpm
8 1:01 136bpm
9 1:27 159bpm
10 1:03 134bpm
11 1:26 160bpm
12 1:04 135bpm
13 1:27 160bpm
14 1:30 126bpm
15 1:26 160bpm
16 1:32 123bpm
17 1:28 160bpm
18 1:33 127bpm
19 1:26 160bpm
20 2:00 113bpm

I was aiming for 1:26, the first half of the workout I spent dodging school kids who showed up for a practice. Then my legs started to feel a bit heavy and I wanted to finish the paces but not overdo it so I took 90 seconds rest for the last 3, which made things a bit easier.

Thursday I did the easy 30 with a pickup on the last 10, still felt a bit tired going out but the pick up woke me up a bit. Friday's fatlek was much better, put some spring back in my step.

Raced the 8k today, came in 3rd in my age group! I've never placed in a running race before so it was very exciting. Because of the hilly course, I was aiming for 4:20 (4:23 actual) and I came in at 35:08. I really wanted to crack 35 but I didn't want to hurt myself on the downhills with what little hill training I've had. I felt pretty controlled throughout and was much happier with how I ran the hills this time around (even effort vs even pace). Data as follows:

LAP TIME AVG. HR
1 4:02 159bpm
2 4:17 166bpm
3 4:11 167bpm
4 4:31 171bpm
5 4:38 172bpm
6 4:20 169bpm
7 4:42 173bpm
8 4:14 178bpm
9 0:15 179bpm (I think either the course is a bit long or my GPS is off)

Anyway, it's obvious that your training advice has worked tremendously. I feel like this medal belongs to you Although you'll have to fight my daughter for it, she has claimed it for her own already.

I feel like I have a grasp on the pacing now: for this coming cycle I'm aiming for 5x2k at 8:00-8:10 R90, my long run to be 2 hours this cycle (1:45 last time around at about 19.5km), 6x1K @3:45-3:55 R60, timed 5k @ 20:00, 10x400@86R60.

My next focus is the half-marathon on June 24th. This gives me 4 weeks...should I take this week off to rest/recover from the last 2 cycles and start again next week, or do we modify the program to span the 4 weeks?

Thanks,
KK

[TheEd]

nice going KK .. great to read that you happy

let's see how you recover by Wednesday and then you can maybe consider Day3 of the cycle come Thursday .. 5 x 2k (though I do believe you rushing the speed, so be a little patient, you can only do what you can do)

chat soon

TheEd

[kk_law]

Thanks, I recognize the old adage of training to race instead of racing to train.

Is it better to slow the paces down by 10 (so 5x2k at 8:10-8:20 R90 and so on)?

[TheEd]

5 x 2k in 8:20 should be fine

if after 2 you feel good and strong

then increase the last 3 by 5 seconds per km

for

8.10

8.20 is more or less the pace you did for the last 4 x 2k session, right?

Cheers

TheEd

[kk_law]

Did the 5x2k workout today, didn't feel as strong this time around compared to last cycle but I got through the workout. Not sure if I didn't eat enough during the day before the session (I definitely had enough water all day) but my legs kind of felt a bit empty during the 3rd repeat.

lap time avg hr
1 8:20 155
2 1:30 117
3 8:17 165
4 1:30 129
5 8:22 170
6 1:30 130
7 8:25 171
8 1:30 130
9 8:29 173
10 3:00 120

Had to push hard at the end to finish the session but that's the way it goes I guess. I felt like I wasn't recovering as well between each repeat; the last cycle I was pretty fresh each time and felt much more in control. You're probably right about pushing the pace too much too soon Other thoughts?

Rest tomorrow and 2 hour long run on Saturday.

Thanks,
KK

[TheEd]

you will probably have a flier with the 6 x 1k session

the body does go through 'rhythms' and you are now into the routine and the body may have taken a little longer to recover .. it is all good building blocks and you will benefit

have a nice weekend and congrats on sticking with the session, it is not an easy session on your own

TheEd

[kk_law]

Did my long run today, 23.4km in 2:02, avg hr 153, 5:15/km throughout. I should have brought a gel or something, I felt good the first 18 but started to run out of gas after that. The last 5 were tough.

Will focus on recovery the next 2 days. 3 weeks until the half-marathon. What should my 6x1K pace be on Tuesday? And what will the extra week look like leading up to the race?

Thanks,
KK

[kk_law]

Hi TheEd,

Did the 6x1K today, tried for 4:05 as my legs were still a bit tired from the long run on Saturday (see previous post for long run details). Today's workout:

Lap Time Avg HR

1 4:12 155bpm
2 1:01 124bpm
3 4:06 160bpm
4 1:06 131bpm
5 4:03 162bpm
6 1:00 134bpm
7 4:07 162bpm
8 1:05 136bpm
9 4:08 163bpm
10 1:03 134bpm
11 4:09 165bpm
12 3:00 112bpm

Although my legs were a bit sore (I play ultimate monday nights) I felt a lot better today than during the 5x2K. The long run definitely left a mark on me but I feel I'm on the upswing from that now. Where to from here? I'm planning the timed 5K this weekend (4:00-4:10 pace), does it matter if I do it Saturday or Sunday?

Thanks,
KK

[TheEd]

during days 3 to 8, it is most important to focus on recovery in-between the sessions and to look at these days as the days that count towards improvement

always better to keep the 5k paced on the Saturday as it would often come after a Friday rest however if it can only be done on a Sunday then so be it

a pace of 4:00-4:10 pace would be racing, of you do not have anything for the following weekend then there is no harm in trying that pace however 4.15 would probably achieve the desired affect

TheEd

[kk_law]

Hi TheEd,

I hope you're having a good weekend. Just finished the 5K paced run, felt much stronger today than I did all week. I had a good 1hr easy run on Thursday (12km) and felt better after the run than when I started. Good rest day yesterday too. Anyway, data as follows:

Total: 20:22

KM Time AvHR
1 3:50 159
2 4:16 162
3 4:18 166 (there is a turn around at 2.5K)
4 4:00 169
5 3:58 173

Good warmup with some strides. Felt really good, definitely challenging but in control throughout.

What would you recommend the next 2 weeks look like with the wind down to the half on the 24th? Do I still do the 10x400 on Tuesday (@86R60)? Do I do a few extra easy runs to fill out the extra week? Any thoughts on the taper would be greatly appreciated.

Thanks,
KK