break 38

[RunSam]

Hi Ed,

I have my 10k race next Sunday, I have not been able to stick solid to my run plan last week as I have had a few nights of insufficient sleep. I prioritized the 2000's and 1000's as you suggested and made sure I was rested for them.
I did the 6x1000m yesterday, the info. I have is not all that usful as I was not running it over my usual course (away from home).This was a little hilly and I had to measure it using my foot pod. What was promising was the max hr and av hr rate are all lower compared to the previous 1000's. I feel a ran a few bonus metres looking at my times:mmm:

1/ 3.56
max hr 162
av hr 150
hr after R60 103 (standing up)

2/ 3.56
max hr 163
av hr 154
hr after R60 101 (standing up)

3/ 4.04
max hr 166
av hr 155
hr after R60 102 (standing up)

4/ 4.04
max hr 165
av hr 154
hr after R60 102 (standing up)

5/ 4.10
max hr 166
av hr 155
hr after R60 108 (standing up)

6/ 4.02
max hr 168
av hr 156
hr after R60 87 (lying down)

I was thinking I would do a easy 30mins today and then jump back in with the day 12 paced run tomorrow continuing the plan with the race next sunday (day 19).

I am feeling strong, waking pulse of 36 this morning, knee feels good too.
How hard shall I run the paced 5k run tomorrow? 20mins will be very close to my max.

Thanks TheEd
RunSam

[RunSam]

Hi Ed,

Did the 5k paced run today. 20.46:mad: Not what I wanted but it is over a tough trail, up and down. Not comparable to my normal 5k route.
max hr 178
av 162

This was run at near max pace for me, also started too fast and was not able to speed up towards the end.

Runsam

[TheEd]

Hi runsam, are you not racing next weekend?

[RunSam]

Yes, I race a 10k on the Sunday.

[TheEd]

Hi runsam,

for the future, try remember not to do anything that can affect the legs before an event you have been planning to race or else it leads to much disappointment

Please let me know how you go during the week

TheEd

[RunSam]

Hi TheEd,

Did the quarter marathon (10550m) today. My preparation this week went out of the window due to two sick kids. Did not run all week!

Here is the data:

43mins 46sec
max hr 182
av hr 171 (quite high for me)
Felt fresh afterwards.

Ran it just by feel, was held up a bit during the first lap by other runners and finished 121 out of 1600 runners. To be honest I was not expecting too much today after the lack of sleep this week.


So I think i am happy with the result.

RunSam

[TheEd]

OK .. now on to the race in April

things can only get better

TheEd

[RunSam]

Hi Ed,

Body felt great day after the race on Sunday.
I have my next 10k (hopefully not working that day) 25th April and then onto the 21k Göteborgsvarvet 16th May.
Tomorrow I have day 3 of the program and I'm up for it. The previous 5x2000m I completed in 40.41 (running time ex. R90). Tomorrow that time is getting slaughtered.:jester:
Today will be a silly easy 30mins, av. pulse around 115.
My 1hr runs I have increased the speed a little I had been running these very slowly. I have increased them to 5mins (heart rate 139 ish) per km.
The 30min runs I am running very slowly with pulse around 110-115.

Does this sound ok?

Last week was a complete right off due to lack of sleep, although I feel happy to have gotten through it without getting sick (both my kids had colds)and still performed ok on the Sunday. I'm learning to balance training and lifesyle better.

Thanks Ed
RunSam

[TheEd]

your body should feel a great deal better after a little break and this is the secret to training correctly, giving the body the little rest at the right time after working hard

your increase in pace over the 1hr runs should be fine

Looking forward to seeing the 2000m feedback

TheEd

[RunSam]

Hi Ed,

Did my 5x2000m today, here's the numbers:
Weather 1 degree, blue sky, little windy.

1) 7min 43sec
max hr 166
av hr 154
hr after R90 88

2) 7min 52sec
max hr 170
av hr 161
hr after R90 90

3) 7min 57sec
max hr 174
av hr 163
hr after R90 92

4) 8min 07sec
max hr 174
av hr 164
hr after R90 92

5) 8min 00sec
max hr 179
av hr 169
hr after R90 91

Total running time 39.39
This was my 5th attempt at this session previous times since Jan are:
1st 42mins 42 sec
2nd 43mins 02 sec
3rd 41mins 01 sec
4th 40mins 41 sec
5th (today) 39mins 39sec

Today's session was tough as usual however I was surprised to have shaved over 1 minute off my previous time. I think I am also learning to suffer more.

Thanks Ed

RunSam