break 38

[RunSam]

17th Sep I will not do as I am commited to a 20km time trial (bike) the day after.

The next one will be Oct 15th (Alingsås) and then Silvester Lopet 31st Dec.

Sound ok?

RunSam

[RunSam]

Hi Ed,

Did my 6x1000m /R60 today, was supposed to do it tomorrow but thought it would be best to swop it around and have an easy run tomorrow ahead of sundays (time trial) bike ride.

temp 7 degrees
light wind / sunshine
Local 400m track

1) 3min 48
max 168
av hr 155

2) 3.50
mav 173
av hr 158

2) 3.50
mav 173
av hr 158

4) 3.54
mav 179
av hr 167

5) 4.02
mav 180
av hr 170

6) 4.06
mav 179
av hr 168


Total 23.33

Almost enjoyable at this pace.



Thanks

RunSam

[TheEd]

apologies for missing the earlier post Sam .. so you doing the cycle tomorrow

try to get the program to where you starting on a Tuesday .. so Day1 next Tuesday .. the program is designed for this balance

let me know how the cycle race goes as we pushing and planning a lot more data associated with Triathlons - www.time-to-tri.com in the future

all the best

TheEd

[RunSam]

Hi Ed,

What pace do you suggest I run my paced 5k run at? Thinking I might do a simulated 10k race (local track) on day 19.

Thanks

RunSam

[TheEd]

normally the paced run is the speed you would like to race your 10k in .. so if sub 38 is the 10k plan then 19 minutes would be the paced run and you can always accelerate the last 1k if relaxed

do note, it is not wise to go out hard and then blow as that defeats the objective of the session, rather a paced run with stronger finish

going off your recent 1k session, starting out at 3.55 per k would be a wiser option and then see how you feel after 3k or so

enjoy

TheEd

[RunSam]

Completed the 5k paced run today.


Local 400m track

Distance 5000m

Summary 20:31

400m 1:36.0 0.41 3:54.5
800m 1:40.5 0.41 4:05.2
1200m 1:38.7 0.41 4:00.6
1600m 1:37.7 0.41 3:57.4
2000m 1:36.5 0.41 3:58.1
2400m 1:33.9 0.41 3:49.9
2800m 1:37.5 0.40 4:02.3
3200m 1:38.3 0.41 4:01.1
3600m 1:40.2 0.41 4:05.5
4000m 1:45.3 0.41 4:15.0
4400m 1:43.6 0.41 4:12.2
4800m 1:37.2 0.41 3:59.3
5000m 0:45.4 0.20 3:46.4

Developed a stitch at 2800m had to slow down for 4 laps. Had not allowed my lunch to go down.

Will finish this cycle then start the next which fits nicely with my next race.

Hope all has gone smoothly your end.

RunSam

[RunSam]

Hi Ed,

Ran 10.2km race yesterday ( Alingsås Running Lights) nice flat course consisting of 2 laps around a town centre with only 400 runners.

Completed it in 42.17
Race max hr 179
Av hr 170

Absolute max is 193
Rest pulse is 36

I faded badly, my breathing was fine but I was completly powerless over the second half. Just could not hold the pace.
I have actually done very few longer runs during the past year due to my foot and knee problems. The few I have done have been really leasurely. Does this explain my lack of power and stamina?

The time is not disastrous I know, but I had so much more speed there somewhere.


Thanks
RunSam

[TheEd]

most definitely .. if you have not got as much fitness and you go out at what you would consider your normal tempo, you would suffer in the latter stages of the run

in the 10k race the grind starts from 7km and if you already running on empty the last 3k can be more than a moment of suffering

in the programs your results are determined via your 2000m session

the more easy those become, the more easy racing becomes

it is that simple

Onwards and forwards

TheEd

[RunSam]

Hi Ed

Next race is Sylvester Loppet 31 Dec.
This gives me 10 weeks to improve my stamina. I plan to run my longer (50min -1hr) a little faster up to around 5min per km. I have been running these too slowly. I have been running these at 6min per km and pulse under 120!
Day 1 of new cycle starts today!

RunSam

[TheEd]

before pushing you easy run pace up, get through Day 3 to Day 8

then pushing the pace up for the easy runs would be more advisable

onwards and forwards

TheEd