When to start program? Need advice.

[kilroy]

Good morning Ed, here´s some feedback from this week with the 1 hr runs.

Mon: 12,2 k @ 60:49 (HR 148)
Tue: 5x2000 @ 3:50-3:53/k
Wed: 10,7 k @ 55:07 (HR 147) AM run
Thu: 12,2 k @ 59:07 (HR 151)
Fri: 12,2 k @ 58:59 (HR 155) AM run. Quite high hr, don´t know why.
Sat:
Sun:

Will probably rest from running tomorrow, legs are a bit "tired". But since I'm going on a trip to the mountains this weekend so there may be some easy and short xc-skiing tomorrow.

Long run on Sun.

-Kilroy

[TheEd]

Kilroy, try drop your hr on the long run to 10 beats lower, please

around 145 max

you may be running slightly too fast on those 1hr runs

Hope you enjoy the weekend

TheEd

[kilroy]

Hi Ed,

What about today? 1hr run?

Yesterday was resting from running.
Saturday: 18k run @ 1:30:22 (hr 146)

BR /Kilroy

[TheEd]

30 to 40 minutes easy today

you have the 1000's tomorrow, right?

thereafter only 30 to 40 minute runs and you can do the

6x1 minute fast with 1 minute easy for fun towards race day

What say you?

Quite an impressive run at 146 bpm

Cheers

TheEd

[kilroy]

Okay, will replace the 1hr with 30-40 min this week.

Yepp, 1000´s tomorrow (3.40-3.45)

Maybe the 6x1 minute fast with 1 minute easy will fit in best on friday?
Then an easy "jog" on Saturday, the day before race?

Thanks /Kilroy

[TheEd]

Rest Saturday and 6x1 minute on Friday

Thursday 5k up to 155 bpm max

TheEd

[kilroy]

Hi Ed.

Today´s 6x1000 on treadmill went out like this:

3:40 - 153 hr avg (low hr between 1-2 @ 110)
3:39 - 157 hr avg (low hr between 2-3 @ 121)
3:39 - 160 hr avg (low hr between 3-4 @ 129)
3:39 - 163 hr avg (low hr between 4-5 @ 136)
3:39 - 165 hr avg (low hr between 5-6 @ 138)
3:39 - 167 hr avg

Total avg. HR (incl. rest) 158 (83%)
Total time (incl. rest) 27:05


Quite similar pace as last 6x1000 session 27-01-2009. But a little higher hr. Think I had to put more effort into it today.

My shape was better late Jan/begin Feb versus now but I went through 3 cycles before that miserably race in Feb.

Interesting to see how the 10k´s on Sunday will be.

BR /Kilroy

[TheEd]

Kilroy, pace will be difficult as it has been a while

these sessions have been good, if you don't go out too quickly during the race on the weekend I think you may be quite surprised by the strength you will have over the last 3km of the 10k

run wise run strong

TheEd

ps.. I will even go as far as saying there is a chance you could run the last 1km faster than your last 1k in the session above

[kilroy]

Yes, I think it will be very interesting to convert the interval sessions from treadmill to outdoor and see how it affects my pace. Think there will be some adjustments, not to much I hope.

Think it´s time to move outdoor soon.. sun today!

I think I will go out around 3.55-4.00 on Sunday and take it from there.. Would be nice to finish with a 3.35 last k

Did the 5k below 155 hr today (avg.154) and was really surprised! Finished at 21:33 (4:19/km). That is quite a difference compared to last summer/autumn and even this winter. Great feeling and not even tired at finish. (This is as always when not intervals an outdoor session)

Over and out.. and yes tomorrow is fartlek planned and rest on Sat.

BR /Kilroy

[TheEd]

kilroy there are so many variables and the ability to improve under these programs

I have seen so many results come out these programs and I am seeing the pattern with you

the only major difference was I used to see the squad of athletes every Tuesday and Thursday and then on race day

for me it is nice to still take enjoyment on seeing an athlete progress

enjoy the weekend

TheEd