break 38

[RunSam]

Hi Ed,

I did my usual forest run 2 weeks ago which I us as a marker. I ran it flat out and did it in 13.44 mins/sec for 3.5 km. That is 3.55 per km pace. I was really up for it that day and smashed my best time by 17 seconds with this run. Can we us this time instead of the 4km time trial or shall i do that as well?

RunSam

[TheEd]

we can work off this time .. so continue with the weekend runs of week 1 and for Tuesday next week you can look to be doing the 6 x 1k session at 3.55 to 4 minutes per k

go through with the pace even if you find it easy, so you able to build up some consistency and of course to avoid the niggles

enjoy

TheEd

[RunSam]

Hi Ed,

I ran Gothenburg's midnight race 10km yesterday. Quite a tough course but managed 41:38 Will continue with the sub 40 program starting tuesday as day 1. Body feels great and no problems with feet or knee. Will update after the 5x2000. Next race is SilvesterLopet (New years eve) 10km, so hope to have a good few cycles of the plan between now and then.

Thanks

RunSam

[TheEd]

New Year only .. nothing else in-between?

the 10k run seem pretty decent

5 x 2k session 4.10 to 4.15 per k for 8.20 to 8.30

enjoy

TheEd

[RunSam]

4.10-4.15?

When doing the 5x2000 is it best to run each session at a speed that can be maintained fairly equally? Or is the idea to run it at a level that is faster than my current 10k pace. I can definatly run the first 2 sets sub 8min (per2k)??
Part of me enjoys the turture

I had a look at 10k runs coming up locally last night, found one Sep 17th (18 days away) and Oct 15th can I do them both?

Looking back at my 5x2000m data I seem to be able to run a 10k race approx. 1min30 faster than the nearest 5x2000m training session.
Is that normal?

RunSam

[TheEd]

running faster than your training is a 'gift'

and it pays to 'currently' plan at a pace which you are able to cope with until you develop consistency and then you can move to the next level

completing the training cycles allows for consistent training and improvement in race times

hope this helps

TheEd

[RunSam]

Ok will settle for the leisurely 4.10 to 4.15.

Thanks Ed

[RunSam]

Hi Ed,

Did my 5x2000m session today, here is the data:

14 degrees / rain

1) 8 mins 13
max hr 170
av hr 155
R90 hr 101

2) 8 mins 17
max hr 175
av hr 167
R90 hr 90

3) 8 mins 13
max hr 181
av hr 171
R90 hr 98

4) 8 mins 22
max hr 179
av hr 173
R90 hr 99

5) 8 mins 21
max hr 185
av hr 173
R90 hr 101

total 41.26

av max 178
av average 168
R90 av hr 98

All of my HR's where approx. 10 bpm higher than normal. I have had a slight cold which was why I had delayed this session. Will check my waking pulse in the morning. Felt fine doing it, I only realised they where elevated when I compared them to my earlier sessions.

Thanks,
RunSam

[RunSam]

Hi Ed,

Resting pulse this morning is 47, which is high for me. My normal is 36-38 in the morning.
I think maybe I had not drunk sufficient fluids yesterday as I feel fine today just a bit dehydrated.

Thanks
RunSam

[TheEd]

let's hope it is nothing adverse .. with the change of season the 'bugs' are out and as you have mentioned, you coming back from a cold

good to see you rolling out the 2k session

here's to things running smoothly

TheEd
ps.. you still considering the 10k on the 17th?