going for sub 40

[TheEd]

do remember to change the elevation of the treadmill to 1% incline

this should help stimulate the equivalent to running outside

all the best

TheEd

[gjoko]

5x2k on treadmill

Set the treadmill for 1% incline and 4.15/k pace. Did a rolling start and when mat hit the speed I started the clock.

1| 8:30 - 186 - 155
2| 8:30 - 189 - 161
3| 8:30 - 189 - 171
4| 8:30 - 190 - 168 - forgot to set 1% incline for this rep
5| 8:15 - 193 - last km @ 4.00/k pace

I think the session was hard mentally. The treadmill was running melting hot and gave me blisters under my left foot.

90min run on Saturday. I'm thinking of doing it on treadmill ~5.40/k pace.

I haven't been running outside since I got the gym pass. Still doing my ~60km weekly commuting by bike.

[TheEd]

yes, I have heard the treadmill mat can cause a different effect on the feet, as well as the calf muscles

as long as you OK

TheEd

[gjoko]

Saturday 20min biking to gym. This alone could've counted as workout as there was 10cm snow on ground... then the 90min on treadmill, 15,6km, 5.46/k AHR 174. And then another snow biking exercise

Sunday 30min ice skating (too much snow to run)

Monday 60min easy, 10km, AHR 154

Tuesday 6x1 on treadmill

1|3.50
2|3.50
3|3.50
4|3.55

Then I wimped out. Ran 5 mins for cooldown till I got sudden urge to finish the workout.

5|4.00
6|4.00

Legs felt heavy. But I shouldn't have quit. Maybe my pain tolerance needs bit training

For the paced run I'm looking to go under 20mins.

[TheEd]

naah, sometimes there are days that are more difficult

when the time is right then completing a session is relevant, presently you training under different training conditions which takes adaptation

so, onwards

TheEd

[gjoko]

Wed 31 min | 5,6 km | 5.40/k | AHR 160

Thu 60 min | 10 km | 6.00/k | AHR 161

Fri rest

Sat 5k timetrial on treadmill
1|4.00
2|4.10
3|4.20
4|4.30
5|4.15
21.15 AHR 193

Didn't really feel like pushing myself. At the moment ~4.15/k pace feels sustainable.

[TheEd]

Its a tough time of the year .. make sure to give yourself some easy time so the body can adsorb the training

it shouldn't be a chore .. you train for a purpose

no what that goal is

and enjoy

TheEd

[gjoko]

Sun 60min | 10,4km | 5,45/k | 169 treadmill
Mon 40min | 6,6km | 6,00/k | 161

Tue 10x400 on road
88,86,86,86,90,88,91,88,86,84

Felt strong and enjoyed. Had to make way for snowplowers that's why the 90sec times..

I'll finish this cycle with a 100min long run and then do one week of easy running. I'm gradually building my long runs towards 2hr for the HM in may.

Plan for the spring:
1 easy week
1 cycle
10k Road race on 15th March

2 cycles
10k park run on 26th April

2 weeks tapering
Half-Marathon on 10th May

Hoping to go sub 40 for the later 10k and sub 90 for the HM.

[TheEd]

if we keep things balanced and avoid BUGS in summer, you may just hit all your targets

TheEd

[gjoko]

Hello!

Second cycle has been very good. Missed the long run due to stomach bug, but other than that it's been all smooth.

Here are the numbers:

5x2k @ 4.10/k on treadmill

6x1k @ 3.39, 3.50, 3.50, 3.55, 4.01, 3.45 on road (wet)

5k paced @ 20.50 (4.10/k) on treadmill

400's @ 79, 83, 86, 77, 86, 86, 80, 88, 85, 85 on road (dark & moderate sidewinds)

Looking forward to racing 10k on Saturday. No snow on the ground at the moment, but you never know when the next batch arrives.