Wanted to say thanks

[TheEd]

one other pointer, if you adapted to the 1hr easy runs on the Build up program, do aim at maintaining those runs as part of your normal runs

so instead of the 30 to 40 minute easy runs on the program consider doing the 1hr run

please ask questions for clarification

TheEd

[kk_law]

Thanks, will start building up those shorter runs, I've been thinking about doing that recently as I'd like to attempt my first marathon in May next year. I'll probably start increasing one 40 minute run/week to an hour and go from there. I'm nervous about adding too much too soon and if I've learned anything over the past 6 months it's that I need to be patient as my body takes a bit longer to adapt than I want it to.

Just did the 10x400 yesterday, felt good turning the legs over at that pace. 2K warmup with strides.

Lap,Split,AvHR, MaxHR

1 1:28 146, 158
2 1:26 150, 160
3 1:26 151, 161
4 1:26 152, 161
5 1:26 154, 161
6 1:24 155, 163
7 1:26 155, 163
8 1:25 156, 164
9 1:26 157, 164
10 1:25 159, 166

All rests were 60. I probably could have gone a bit quicker but I didn't want to push too hard. Legs feel good today, looking forward to the wind down to the race.

The weather here is so beautiful right now, I'm really excited about fall running.

KK

[TheEd]

great KK .. enjoy the challenge

TheEd

[kk_law]

Hey TheEd,

I hope your travels are going well. Just wanted to report back with today's race. It went really well despite developing a deep chest cough on the weekend. Final time 42:06, -1:00 from the last race and PB. There was a long hill and a bridge at KM 2 and 3 but after that is was pretty smooth sailing. I even managed to stay focused through 7 & 8 this time

KM Splits AvHR
1 4:05 148
2 4:20 159 (hill approach)
3 4:32 162 (bridge)
4 4:02 161
5 4:14 164
6 4:12 165
7 4:09 167
8 4:12 167
9 4:11 167
10 3:59 169
11 0:06 171

Looking back I feel like maybe I could have pushed a little bit more through the last half, I think it just comes down to running more races to have the confidence that I won't blow up.

Anyway, thanks for the advice in getting me this far. I still have a ways to go to crack 40 but I know the program works and will keep on keeping on.

How should I structure this week? Legs feel ok but my feet are a bit sore from the pounding today (hills and cobblestone paths). Should I skip Day 1 tomorrow and just focus on recovery runs between now and Thursday's 5x2k? I have exactly 6 weeks between now and the half in November, with a 9.5km race planned for the end of this coming cycle.

Thanks,
KK

[TheEd]

KK .. I think you should focus on getting rid of the cough .. let recovery be the aim of the week

congrats on the PB

experience in running counts for so much .. little steps become a giant leap in performance with time

let me know about taking some recovery time

TheEd

[kk_law]

Ok, I'll keep an eye on the cough. It's mostly at night and morning that it's bothersome. I will do a few easy recovery runs today and tomorrow and see how I feel Thursday, I won't push it until it's gone.

Legs/feet are much better today after stretching last night.

Thanks,
KK

[TheEd]

coughing at night can mean an infection on the lungs, so please do take extra precaution

rest is better now

TheEd

[kk_law]

Cough has retreated over the past few days so I did a recovery run on Wednesday, felt pretty good, slept better that night so I did the 5x2K yesterday.

Data below:

Lap Time AvHr MaxHR
1/8:25/154/158
2/1:32/recoveryHR 122
3/8:27/157/164
4/1:32/recoveryHR 124
5/8:27/160/166
6/1:31/recoveryHR 130
7/8:29/161/168
8/1:32/recoveryHR 129
9/8:27/162/171

It wasn't a killer workout but I was definitely pushing near the end. Really trying to practice even pacing. Cardio felt fine, legs were a bit stiff (I think because the race was on a Monday, hadn't fully recovered from it yet).
Wasn't sure if my legs were going to hold out for the workout but they did ok and feel pretty good today.

I'm planning to do a 2 hour run tomorrow, running the first part of the full marathon course that I'd like to attempt in May next year. It's quite hilly which I'm not a fan of but I think the strength it will build will be a good thing.

Cheers,
KK

[TheEd]

here's hoping your recovery continues in the right direction and that nothing adverse occurs

do monitor yourself closely for the next few days

TheEd
ps.. if you able to get through the current cycle without hiccups then it augers well for your adaptation and development

[kk_law]

Check in with latest data:

Cough is pretty much gone (phew!). Had some rough nights but no lasting effects.

Long run on Saturday on the BMO Vancouver Marathon course, not as hilly on the way out as I expected but tough coming back. 2hrs, 22KM, 5:37/km, 139 AvHR. Did a few pickup k's at the end. Felt good, legs weren't too thrashed.

Sunday 30 minutes recovery, 6.5km, 5:37/km @133 AvHR. Legs much better after run.

Monday 55 minutes easy, 11km, 5:11/km @139 AvHR. Felt great, really wanted to run hard but held back and just enjoyed the feeling of easy running at a decent pace.

Tuesday 6x1K

Lap Time AvHR/MaxHR
1 3:55 154/162
2 60 rest 131 min
3 3:56 158/165
4 60 rest 134 min
5 3:58 160/165
6 60 rest 131 min
7 3:58 160/167
8 60 rest 139 min
9 4:01 162/169
10 60 rest 134 min
11 3:59 162/170
12 120 rest 116 min

Felt good, #5 was the hardest, really had to push through that one. The last one I was working harder but it was less painful.

Anyways, I'm glad I got through that block, looking forward to the remainder of the cycle.

4:05's for the 5K tempo this weekend? That will probably be my goal pace for the race next weekend since it's not a full 10K (9.5) on a really flat course.

KK