break 38

[TheEd]

learning to suffer more.

that's the thing, these 2000m sessions make racing easy

you need to look for that same level of effort over the last 3km of a race

that is when the performances come'

nice going

TheEd

[RunSam]

Hi TheEd,

Sorry for the lack of posts but i've not had too much to write about. Only run 3 times in the last 3 weeks:mad: Partly due to starting a new job, and the 8 week old, although she is sleeping well! To be honoust found it tough getting back into it, need to be better disciplined.
Today I ran a 10k race completing it in 43.08 however it was extremely hilly so I think it was definitly 2 mins slower than a flat course.
Next race is 16th May (21k) my sister (your new pupil) is coming to Gothenburg to run it too. I will start day one of the program tomorrow, hopefully not lost too much fitness.

RunSam

[TheEd]

Along the way something such as life can often happen

good to hear you getting back into things

TheEd

[RunSam]

Hello Ed,

I'm back! Not posted here since the spring. Have done very little during the previous 8 months. Have done one triathlon and one bike race and run maybe 20 times. So my general fitness just now is fairly poor!:mad: My youngest is now 8 months so I am starting to get a bit of kip at night now too!:yes:

Started doing some base work 3 weeks ago in preparation for the 10k program. All has gone well.
Today I did the 5x2000m
Here are the numbers. Not too impressive!

1) 8.06
max hr 174
av hr 159
hr R90 102

2) 8.30
max hr 171
av hr 160
hr R90 98

3) 8.42
max hr 170
av hr 161
hr R90 111

4) 8.59
max hr 169
av hr 159
hr R90 97

5) 8.58
max hr 172
av hr 163
hr R90 94

total 43.16

It did not feel tougher than the last time I did it. However it was 3.33 seconds slower with the same pulse.

Thanks Ed

[TheEd]

actually not a bad first time back session, it can often be more rough than that

let's see how things go in getting back in the groove

any plans that we are working towards?

Cheers

TheEd

[RunSam]

Yes, I'm running a 10k on 1st Jan.
I ran the same race last year being my first 10k. So I have about 5 weeks only. I'm hoping the form will return quickly. My body fells perfect after yesterdays session, so that is positive too.

[TheEd]

you should know where u stand after the next 2000m session in the next cycle

u also need the 1000m session to further blow off some cobwebs

which schedule are you training on sub 40 minutes?

Cheers

TheEd

[RunSam]

I'm following the sub 40 minute plan.

[TheEd]

Ok good .. the sensible approach

what day do you have the 1000's planned for and will you increase the pace by 10 seconds to the average speed of what you ran for the 2000's?

Cheers

TheEd

[RunSam]

I have the 6x1k on saturday. Yes, I will try and run it 10 seconds per k faster than the 2000m pace.
Its a bit tricky as I was not able to maintain any kind of steady pace during the 2000's. What little speed I had faded quickly.
I will set off with 3.55 per/k and try my best to maintain it.
Tomorrow an easy 30mins.

Thanks Ed