When to start program? Need advice.

[kilroy]

Morning Ed!

Here´s the feedback from the first 10k race 2009. Quite a failure yesterday, believed my performance would be better but here is the breakdown. It was a 5k route, 2 laps. Parts with mud and water, shoes wet after 3k. Enough with excuses.

1. 3:59 @164 hr
2. 4:01 @168 hr
3. 4:06 (uphill slopes) @171 hr
4. 4:05 @170 hr
5. 4:03 @170 hr
6. 4:04 @171 hr
7. 4:05 @172 hr
8. 4:13 (uphill slopes) @173 hr
9. 4:07 @173 hr
10. 3:47 @176 hr

1-5k: 20:17
5-10k: 20:18

Avg. race hr: 171

So.. 10k 40:35, the track was as usual? a couple of meters longer so I think my official time was 40:44. The GPS logged 10,1k. Anyway, did not break sub40 this time. :noway:

How should this be analyzed? Okay, I did a PR with about 43 sec (this track was more hilly compared to my first 10k run) since my first and only 10k back in Sept 08 but to be honest I thought I should have improved more.

But after a down- and buildup with only 2 interval sessions last 7 weeks this may be the best I could do? Personally I felt much stronger early feb preparing for the 5k race.

How do we take things from here? Think my next race will be either 5k May 7th or 10k May 19th.
Still a little depressed.. will be better. Just back to work!


All for now.

BR /Kilroy

[TheEd]

Kilroy, not all races can be brilliant and we work to minimise the bad days

that's all we can do and to look forward to the next event and chance

the positives a 43 second PB

a Personal Best is a Personal Best and self expectations should never over ride the PB

let's look forward and put a few more cycles in

for Tuesday .. how would you like to do a 4k time-trial?
same venue and same environment as previous tests

one thing though, have recommended this in other threads, on race day, don't be so fixated with the monitor, rather take the splits and look for the effort from the body

In truth, I don't think you have any reason to be depressed, maybe slightly disappointed not to live up to your own expectations however a 43 second PB does say it all

and I am pleased you have a PB and even if you did not achieve a PB I know what is still coming and it will be all about getting it right on the day

Cheers

TheEd

[kilroy]

Thanks for quick reply.

You´re right, a 43 sec PR is good.. just my own expectations that was higher.

So, whats the purpose with a 4k time trial tomorrow? You remember a did it 2 weeks ago (14:29). Feels a little hard to reload mentally just 2 days after the race.

BR /Kilroy

[TheEd]

So, whats the purpose with a 4k time trial tomorrow? You remember a did it 2 weeks ago (14:29). Feels a little hard to reload mentally just 2 days after the race.

here's why .. first its your choice .. I have seen this all before

we now run the risk of this exploding in our faces however we also run the risk of you seeing that attitude is everything .. from your feedback and my experience of coaching, if the athlete's legs and body are not too sore they should and can deliver something special straight after a disappointment

the same principle of getting back on the horse after falling

with the 4k time-trial you will be in a controlled environment and you can see where you are, if (and it is possible) you run quicker over the 4k time-trial then you get your confidence back straight away and continue with a smile on your face, if you don't, you join the old Japanese airforce

your choice .. be depressed or be cheerful and put it down to experience

you can always attempt the trial and if after 2k it aint great then stop and go for a 1hr run, if you feel great then do the 4k

Your choice

TheEd

[kilroy]

Okay Ed, that make sence even if my mind says no
Will see how my legs are tomorrow, today there will be an easy 6k. recovery (feels a little sore).

Will decide later and come back to you.

-Kilroy

[TheEd]

Hi kilroy

please keep me up to date about the sore legs, as it won't be sensible to run hard if the legs are very sore

if there were downhills it can take a while to recover from that

so please keep me informed

no doubt after this little exchange of chat, you should at least feel a little
better

:jive:

Cheers

TheEd

[kilroy]

Ed, I think you were right about deliver straight after disappointment
You know what you are talking about!

Today´s 4k was a breeze.. Why is that? Only 2 days after 10k race? Did not run with the disappointment at my mind, just floated and listened to my body. The pulse was enjoyable.

The last trial 18 days ago was a real pain (14:29) and when I go back I see my previous best time was 14:25 (081227). That 14:25 time was also great feeling but I think today´s were crazy.

3:44.9 (avg. 153 hr)
3:38.2 (avg. 163 hr)
3:32.4 (avg. 168 hr)
3:20.3 (avg. 173 hr)

0-2 k 7:23
2-4 k 6:53

Avg. pulse: 164
Time 14:16
I think I could have paced harder the first 2k and maybe smashed 14 min today.

BR/Kilroy

[TheEd]

Hi kilroy, the thing is I have seen it all before .. what you go through the disappointments, the hard sessions, the good times ... these are all normal patterns for anyone in sport however when the athlete allows a cloud of doom and gloom to fall over themselves the body will react negatively to it

the training blocks have been done in a specific way to achieve targets

there are bad days and there are good days

when you have a good day enjoy and savor

when its a bad day mark it down to experience and move on, put the good days into positive memory and the bad days as experience for when that time comes again

always be positive, the body functions far better with a positive mind

now your test over the route on the weekend .. hilly routes are never a good indicator of form especially when you have no hill training in your program (we can't do everything but stay the training and it gets introduced)

so you run over the hills over the weekend and you get a sensation that you not familiar with, so you have a choice to simply accept it and work through it or let it control you and how you feel about your fitness levels and running

when in actual fact you are in better shape than you have been before but you are not actually in race shape, as you not racing now

we need to be a little careful now as you will be on a high and will feel brilliant

so let's change things round a little as maybe it is not a good idea to do the 2000's on Thursday

Please provide feedback and thoughts

and congrats, nice to have you back

TheEd

[kilroy]

I totally agree,
I did not not feel and should not be in race shape last weekend (due to down and buildup, lack of intervals etc.) so I will take the positives of a 43 sec PR with me from this.

And I should remember that I am a newbie to running, could say I started serious just a couple of months ago.

The hills will be most welcome later on since I will be running the 30k xc like last year. Race is in late September.

I think we should move the 2000´s. There has been 3 quality sessions last week (6x1000, 10k race, 4k time-trial) so I think my body wants some recovery... don´t want any injury.

So what sessions should be done this week? Think I will do a recovery run tonight if you think it´s ok.

BR /Kilroy

[TheEd]

don't run this evening and then put the 1hr runs in tomorrow and Thursday

Friday Rest ..

and we chat before the weekend

enjoy

TheEd