What should i do next?

[TheEd]

OK Nik, do report in, so we can check how things are progressing

enjoy

TheEd

[niikp]

Hi Ed, just quick report in. I am 4th day on the rest period. Running 6:04 pace at HR 144. Want to try and get that down to 140-42 to try and make the most of the off period and build up. I am already missing running fast so I see that as a positive for sure.

I have re-run the 10k in my head many times looking at how I built up to the race, nutrition, heat etc..Honestly it was a mental issue, I was running above 4:30 (say 4:37) and looking at my watch knew that I would not make sub 45:00 then it became suddenly way more difficult. Last night i was talking with my son on the phone and we were both laughing when I told him what was going on in my mind just before I stopped in the race. I didn't realize how much mental strength is needed when the little guy on your shoulder keeps saying "just stop running now, it's easy, think how much better you will feel, there's no shame in stopping!". In saying that I'm closer to 4:40 for 10k than 4:30.

My weight has dropped from 172 on race day to 166, less running means I have naturally dropped back to my more typical eating schedule of no breakfast other than a coffee, light lunch, supper. I'm expecting to end the off period at 162. I'm eating plenty of oily fish every day, this month I am only eating non meat protein sources to see how that fits with me.

Waking HR 42, VO2Max 49, no injuries, typical outside temp is 24c.

nik

[TheEd]

niikp, don't go through the event too much in your head, put it down to experience and enjoy the build-up and then coming back onto the training program

before you know it, you will be on a new level

enjoy

TheEd
ps.. sorry for missing this

[niikp]

Just to say that nothing in particular has happened. I have almost completed the Off-Cycle, a rest tomorrow and then a 1hr Sunday. My runs are feeling way better, I have no lingering injuries, and day to day I have no soreness. It's still warm out here in Vancouver, but I am running at 6am so it's around 18c.

Today was day 12 of the Off-Cycle.

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
D12 26June 10.03km 55:18 5:31 145/160 (was easy pace but my new 10k route has hills) most runs the last two weeks have been 143

I have a little calculation I do that takes into account speed, distance and AVG heart rate and then gives me a score as an indicator of the quality of the run. The last 3 runs have been some of the best I have ever run, not the fastest but the most efficient, or highest speed with lowest energy input.

So now i guess I go onto the build-up.

My weight has gone from 172 at the last "race" day to around 162, once i start the training cycles again I will up my calorific intake to match my effort.

Really pleased, happy running, feel "springy" when I speed up to cross an intersection.

nik

[TheEd]

nik, I am going to ask you not to over 'analyse', rather let me do that for you

enjoy the feel of running, the simple ability of putting one foot in front of the other

run and enjoy . provide feedback of your run

and let me take the 'numbers' out of it

all positive enjoyment

TheEd

[niikp]

Hi Ed (and for those of you who also take the time to read everyones posts!), just wanted to say thanks. Today i cracked 45mins.

I stuck to my Off-Cycle pretty religiously, my Build-Up.... not so much. I am on Day 11 of my Build-Up but by Day 3 I was feeling great. I swapped my flat run to a hilly (3 long 50M ascent hills) and running that route really changed things. Uphill i floated the first few times, then started working up the hills. Downhill speeding really gave me an idea of how fast i can run.

I knew i was going well when 5 days ago I ran a 47:30 on this course (it has numerous intersections), and then two days ago I ran a 47:15 @ HR 153, this was the day after I did a local hike called the Grouse Grind, 850m ascent in 3km 2500 stairs. (my 10k race time on a pure flat course three weeks ago was around 47:30). So I knew i was going well. Yesterday in preparation I took the day off from running completely, ate adequately, but not over so, and got to bed at 9:30.

Since the race three weeks ago my waking heartbeat has gone from 42 to 39, and my weight from 172 to 163, also I have no niggling injuries. I got up, had a coffee, and drove to the 10k route. It was around 21c, race day three weeks ago was 27c, here is the data.

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Build-Up D11 9th July 10.0km 44:47 4:29 164/174

4:25
4:25
4:28
4:29
4:30
4:29
4:29
4:32
4:34
4:31 (includes around 5 secs as I dropped something and had to go back and pick it up...how annoying is that!)

My plan is to go for a little jog tomorrow, just 15-20, and the day after. Then see how I feel. if all is well then Sunday (3 days from now) I would go and run a 4k TT, take Monday as rest, and re-calculate my times based on the 4k
and then start my Cycle on Tuesday.


For those interest I started at 48:47, to get to 44:47 it took

620.9km,
110 sessions,
5 months 8 days,
Waking HR from 47 to 39,
Weight from 168lbs to 163lbs,
V02Max from 39 to 49

regards



Nik

[TheEd]

congrats Nik

it was always there, just hitting the right day

what are your plans in going forward now? Building towards sub 40?

chat soon

TheEd

[niikp]

Yes, just going under 45 is a far cry from going under 40. My guess is it will take me at least twice as long if not 3 times, so we are looking at late summer 2016 or early 2017. My intermediate goals are

4km < 16:30

5km < 21:00

10km < 43:00

My 7km v/easy run yesterday has shown no reaction so I'll 4k TT Sunday and start the cycle Tuesday.

regards

Nik

[niikp]

Hi Ed, so 4k TT.

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
-2 Jul-12 4.0km 16:57 4:14 159/170

I'm pretty sure this GPS was under by 100m, which would be around 16:40, but no matter. More important AVG HR @ 159 means there was more.

So based on that.

4x2k 4:20s
6x1k 4:10s.
Fartlek @ 4:20s

I'm guessing I am somewhere between the <45 and <40 plans, so I was thinking to aim to make the 4x2k into a 5x2k @ 4:20s and see how it goes, I like that it means the session is 10k in total. I'd like to work the 6x1k's as fast as I can until I can start to get them < 4:00.

I'm also thinking to stay on my hilly course rather than the flat, but would it be better to run the hilly course as the easy runs and the flat for the quality, or vice versa?

regards

Nik

[niikp]

Hi Ed, so Day 3 all is well. Here is my data.

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
1 14Jul 10.97 1:05:08 5:56 137/145
2 15Jul 5.11 30:41 6:00 137/146
3 16Jul 2.00 8:32 4:16 160/172 (these are avg figures)

breakdown for 4x2k

2.04km 8:48 4:19 148/176/ after 2mins 93
1.96km 8:14 4:12 161/169 after 2mins 98
2.00km 8:15 4:08 163/170 after 1:38 115 (lost track of time and restarted early)
2.00km 8:50 4:25 165/173 after 2 mins 100

Easily my best 4x2k. With a slightly better pacing on leg 3 and a full 2min rest my avg should be around 4:12, 2 months ago it was 4:27.

Have to say I am amazed at the difference the last 5 weeks has made.

niik