What should i do next?

[niikp]

So long run update

Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 40 V02Max 56 166.0lbs

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
-4 Aug14 16.19k 1:22:03 05:03 159/175

Just my first run back. An amount to fast but after the first 5km it was a really enjoyable run. I'll do 20 mins easy tomorrow, and then Sunday or Monday I'll go to the track and do a 4km TT ready for new cycle Tues.

I didn't realise that another 20mins of running would have gotten me a 1/2 marathon time. Next long run maybe.

Nik

[TheEd]

niikp, if you would prefer to do the Build-up then certainly do it for 2 to 3 weeks

http://www.time-to-run.com/training/10k/buildup.htm

this will give you a better feel long-term

TheEd
ps.. we may have to juggle a few sessions, so you don't do too much at first

[niikp]

Yeah something is not right. Yesterday I rested. Today I went for what should have been a pretty normal easy run with the intention of beginning cycle on Tues. The long run on Sunday was around 10 BPM above where I thought i would be for that pace and distance.

Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 40 V02Max 50 165.0lbs

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
-4 Aug14 16.19k 1:22:03 05:03 159/180
-3 Aug13 Rest
-2 Aug16 6.75k 35:58 5:20 154/180

A few odd things about the run. The HR was up where I do 6x1k's yet my breathing was only still easy. I hit the 180 right at the end, I opened up into a sprint to see if my legs were tired, and they were not, in fact that's my highest ever recorded HR by 3 bpm. My Sprint finish was down to 3:10 pace and felt great. I have no cold, virus, or injuries. I slept well and ate well. It was warm but only 24c.

Checking back I can see I would have a HR of 145 at around 5:20 pace for 7km a few weeks ago on the same course. It's odd as I have had so much rest the last two weeks and I feel like I am running ok but my HR is higher.

Any thoughts?

[TheEd]

consider doing 2 to 3 weeks of the Build-up just to get back into running, without measuring performance etc

then in a couple of weeks time we can then do a 4k time-trial and take it from there

stay positive and enjoy

TheEd

[niikp]

will do that.

[niikp]

Hi TheEd, nothing much to report. I am in a the build up phase.. but honestly just running as, when, and what I feel. So something like Day 1 9-10km rolling (working the)hills, Day 2 4-6k easy jog, Day 3 rest, repeat. The 10k route is my favourite for sure.

As for the issues coming back from vacation, I am wondering whether something mechanical is causing my slower easy-pace runs to be inefficient. The reason being that yesterday in my 10km rollings hills I ran the last 5km as a 5km PB 21:42. Somewhat downhill but I'd just run 4km uphill to get there. So at pace I'm feeling fine HR seems where it should be. At easy-pace (5:15-5:45) HR is elevated.

Other than that I feel fine and will continue this 3 day repeat for my build up I think as I enjoy it and it worked great the last time I used it as a build up.

thanks

Nik

[TheEd]

niikp, try not test yourself during the build-up, let things come into their own, in their own time

monitor your morning pulse, and weigh yourself the same day, at the same time each week. Become more aware what is occurring to you, so that it is seen as a normal process, and nothing to become alarmed by

then we can plan events according to the feedback from your 'rhythm'. It is natural for the body to feel 'out of sorts' on occasion

onwards and forwards

enjoy the relaxed nature of the build-up

TheEd

[niikp]

Hi TheEd, just an update.

Current Stats 4k 16:44 5k 21:42 10k 44:47 Resting HR 44 V02Max 48 166.0lbs

CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Day -2 Aug 29th 4.05 16:57 4:11 160/175

This was a 16:44 4km

Laps
4:27 135
4:23 164
3:58 169
3:56 173

I had set off to do a long run, like a 16km or so. Then the weather on the seawall was blustery and raining (but really nice). I decided a long run was probably not going to work so I upped my pace after the first 2km and turned it into a 4k TT.

The last 2km was tough but I wasn't pushing 100%. It's a new 4km PB for me, but honestly looking at my recent runs and the 1st 2km I think I am in 16:30 sort of shape. However you have only run what you have run.

The build up phase has become a bit of a half-arsed week or two and I did the 4k TT so I can start a new cycle on Tuesday using the 16:44. I have a race planned for 27th Sept. The event is 5/10/Half/Full on the flat there and back track I have run 10km on several times.

I have enjoyed the build-up even though I have just run whatever I felt like. 2nd fastest 10km (and on a very hilly course), fastest 5km, fastest 4km. So I am in good shape and really enjoying my runs.. The weather is now down to 20c with rain, which is great and the streets will start to get quieter as people move their running indoors.

My targets for coming out of this winter are <16:00 4km, <20:00 5km,<40:00 10km. probably in that order I guess. Currently I don't stretch, almost never warm-up, nor warm down :mmm: so I may have to start doing some of that.

onwards..

nik

[TheEd]

nik, you must try to relax in the Build Up

all good running a decent 4k but, we use the variation in pace and intensity so when can plan when to run hard and achieve according to plans

nonetheless

looks like you back on track

TheEd
ps.. do ask for clarity where needed

[niikp]

Hi TheEd, just wanted to let you know I am still here. Long post but it covers just about a full cycle.

Current Stats 4k 16:44 5k 21:47 10k 44:47 Resting HR 40 V02Max 49 168.0lbs


Summary is I am just finishing a full cycle, feeling good, no injuries.



Remember I am doing something like a Sub 42.30 program.

CycleDay Date KM Time Pace HR-AVG/Peak/Rest

Day 1 Sep1 10.03 55:57 5:35 148/154 Easy
Day 2 Sep2 Rested

Day 3 Intervals 4x2k 4:17pace no issues
2k 8:15 4:08 161/168/96
2k 8:22 4:11 166/173/99
2k 8:28 4:14 166/172/117
2k 8:39 4:20 166/173/112

Day 4 Sep4 Rested
Day 5 Sep5 14.10 1:06:10 4:42 162/168 way, way, way too fast. 10km @ 45:40
Day 6 Sep6 5.1 26:06 5:07 152/165 tired legs from previous effort
Day 7 Sep7 Rest

Day 8 Sep8 Intervals 6x1k 4:07 Happy with steady effort and good pace strategy
1k 4:04 160/168/112
1k 3:59 165/173/116
1k 3:59 164/172/123
1k 3:56 169/175/112
1k 3:58 169/174/122
1k 3:56 170/178/

Day 9 Sep9 5.2 31:29 6:03 139/147 Decided to try and lower my easy pace
Day 10 Sep10 9.95 1:00:41 6:06 146/153
Day 11 Sep11 Rest
Day 12 Sep12 Rest (couldn't organise time for running)
Day 13 Sep13 10.06 58:35 5:49 141/149 No issues
Day 14 Sep14 4.27 22:13 5:12 149/164 Hilly run, had to make do with running to kindegarden No issues

Day 15 Sep15 Intervals 10x400m 95sec pace, 75sec rest
0.40 1:41 4:13 143/162/115
0.45 1:35 3:31 156/169/126
0.40 1:29 3:43 159/170/124
0.43 1:38 3:48 159/171/131
0.39 1:32 3:56 159/171/131
0.43 1:37 3:46 161/172/135
0.42 1:36 3:49 160/171/125
0.44 1:38 3:43 162/172/127
0.40 1:36 4:00 162/173/121
0.44 1:38 3:43 162/175/ No time to get to track so had to guess a 400m length of pavement. Thus the distance changed each interval. Very Hard effort. Pleased to make this work.

Today I rested as I couldn't find a time to run (work, dentist, and my little one just started kindi school ;o)


So that's about it, just the fartlek tomorrow and then I'll probably run a 5k TT on Saturday (as I missed my 5kTT on Day12). I think I will be aiming to take my 5k PB from 21:47 to 21:30 (so a 4:18 pace). I also will probably run a real race next Saturday morning. It will be a super flat 10k (or could be 5k) and i'd like to go sub 44:00. I was thinking something like this;

Sep 17 Fartlek race pace would be 4:15
Sep 18 Rest
Sep 19 5k TT (aiming 21:30) 4:18
Sep 20 15min v-easy 6:00
Sep 21 30min easy 5:45
Sep 22 1.5hr easy longest run 5:45-6:00
Sep 23 Rest
Sep 24 Fartlek race pace would be 4:15
Sep 25 30min easy 5:45
Sep 26 rest
Sep 27 10k MEC Vancouver race target 4:24
My target weight would be 3lbs lighter at 165

I'm certainly running similar times to the last week in July (which was when I felt at my peak), and I feel like I am mentally more able to push myself. I ran my longest mileage week at around 50km with no issues. So all is good. Looking forward to winter.

nik