13-03-2009, 05:50 PM
This is what happens with the constructive training you are doing
you have moved to a new level in running and your running memory (what the body demands) knows what it is capable of, obviously it is not always the case however what has happened here has happened many many times during my past coaching experience.
welcome to your new level as an athlete
what we do now is start the new sessions at a slightly more intensive pace than previously or at the same pace as before for the 1st cycle, this also depends on when you want to be ready
you determine the period of when to race and when to rest
as you are racing on the 29th March we should rather consider doing the paces according to the 4k time-trial done today, so
2000's pace = 3.50 or 3.55 per k
1000's Tuesday = 3.40 or 3.45
then we need to roll towards the 29th with relaxed runs
could you please give me an indication of how you found the 1hr runs during the '10k training build up period', please?
I would like for you to maintain those runs towards the 10k race for now, so that your new training cycle starts after the 29th
after your feedback I shall break the sessions down for you
After the 10k we can get down to the new exciting work
Kilroy, you have every reason to be pleased with yourself
well done
TheEd
you have moved to a new level in running and your running memory (what the body demands) knows what it is capable of, obviously it is not always the case however what has happened here has happened many many times during my past coaching experience.
welcome to your new level as an athlete
what we do now is start the new sessions at a slightly more intensive pace than previously or at the same pace as before for the 1st cycle, this also depends on when you want to be ready
you determine the period of when to race and when to rest
as you are racing on the 29th March we should rather consider doing the paces according to the 4k time-trial done today, so
2000's pace = 3.50 or 3.55 per k
1000's Tuesday = 3.40 or 3.45
then we need to roll towards the 29th with relaxed runs
could you please give me an indication of how you found the 1hr runs during the '10k training build up period', please?
I would like for you to maintain those runs towards the 10k race for now, so that your new training cycle starts after the 29th
after your feedback I shall break the sessions down for you
After the 10k we can get down to the new exciting work
Kilroy, you have every reason to be pleased with yourself
well done
TheEd
kilroy Wrote:Hi Ed.. feedback from todaỷ̫s 4k time trial on treadmill (still snow on road/tracks).
6 weeks without intervals was hurting todayThe last 1-1,5 k was a real challange both mental and body
. Anyway.. I am pleased afterwards that I managed to keep up the pace to the end.
1k 3:45.8 (avg. 157 hr)
2k 3:37.5 (avg. 168 hr)
3k 3:33.0 (avg. 173 hr)
4k 3:33.0 (avg. 177 hr)
Time: 14:29
0-2 km 7:23
2-4 km 7:06
HR session avg: 168 (88%)
Max hr: 180!
Past 4k trials
#1 http://www.time-to-run.com/forums/showpo...stcount=39
#2 http://www.time-to-run.com/forums/showpo...stcount=58
Best Regards /Kilroy