sub 35min after marathon training

[derele]

I did my 10x400 on Wednesday: all 10 reps well within +-1sec to 78s.
Felt really easy.

I am not a big fan of track running. I use my gps-watch to measure and time my intervals, it is very accurate. Obviously for 100m splits it is not perfectly accurate but I still can give an impression:
I often tend to sprint out the first 100m in close to 18s, had to slow down and did the second and third 100m ~+20s before I had to pick up pace again in the last 100m.

I will work on getting more even pacing. The benefit of doing pacing exercises with the watch, is that I also determine my pace in races using this method

[TheEd]

what is planned for this weekend?

hopefully in the next cycle we can work even closer to the 'recipe'

magic

TheEd

[derele]

I was very busy during the week had to travel to the UK etc... Had
kind of a down week regarding running distance (only 50k) and also
regarding posting here ;-). Today was race day:

| 1k Split | Time | Av HR | Max HR |
| 1 | 00:03:26 | 161 | 169 |
| 2 | 00:03:32 | 167 | 169 |
| 3 | 00:03:24 | 171 | 173 |
| 4 | 00:03:34 | 171 | 172 |
| 5 | 00:03:33 | 171 | 174 |
| 6 | 00:03:38 | 172 | 173 |
| 7 | 00:03:36 | 173 | 174 |
| 8 | 00:03:37 | 173 | 176 |
| 9 | 00:03:38 | 174 | 175 |
| 10 | 00:03:28 | 175 | 178 |
| Summary | 00:35:29 | 171 | 178 |

The slow down at km 6-9 was partly due to the fact that I had to lap slow runners (it was a 3x3.3k lap-race). I also lost the view to the leading pack...
My officially recorded time was slower (35:47) but I trust my watch
more then dodgy measurements of distance at these race-courses.

I am afrain the next cycle will be not too much like the recipe:
I have only 13 days to train for a hill race:
8.1k with 505m elevation gain (point to point, only uphill)

After that I have two normal 3 week cycles to train for the next two races (which are both high profile and exactly measured)

derele

[TheEd]

Hi derele seems like a solid enough run .. I am currently in transit (floating between Finland and Sweden), when we at home tomorrow I shall answer in further detail

TheEd

[derele]

Hi TheEd,

tanks! I am looking forward to get your suggestions for the next 2 week cycle esp. how to incorporate a hill-session.
The hill race is not really a goal-race (rather a training-race), but at least one specific training session would be great.

derele

[TheEd]

Hi derele .. will consider adding a rolling hills session this weekend

are you doing the 2000's Thursday?

how have you recovered from the race

TheEd

[derele]

Hi TheEd,

the race was on Sunday: According to the program 5x2000 will be on Friday I will follow the program in this regard.

Long run will be on Sunday, rest on Saturday is also great!
Closest proper hill is ~9km away from my home and I don't like taking the car/bike/tram to go running. I thought about a long run with hill-reps. 9k up - 6x~400m(80m elevation) - 9k down. Would make ~23k. This could just be a bit too hard 2days after 5x2000.

derele

[TheEd]

Day 1 is always starts on a Tuesday, even if the race was on a Sunday

so that Day 3 is on the Thursday ... session 5 x 2000m

the design of the program between Day 3 to Day 8 is to achieve the bulk of training needed

as the athlete develops then various other aspects get developed within the program BUT this is only done according to how adaptation is taking place

Cheers

TheEd

[derele]

Oh, okay.
That does not really suit my plans for the weekend. What would you think about the following alternation:

We 75 to 90min easy distance
Th 30min easy run
Fri start with 5x2k R90 6min 50 (3.30 per k) T
Sa Rest
So longest run 23k with hillreps
Mo easy day of 30min running
Tu easy day of 10k running - relaxed
We start with 6x1k R60 3min 15 to 3min20 L
Th easy day of 40min running
Fr easy day of 30min running
So The hill race

Do you think this is close enough to the recipe?

I would maybe still be a bit tired in the hillrace on Sat due to the Intervals on Wed... next week:
Maybe I could do 600's or 800's instead? (Would be in the spirit of the program as Intervals get shorter towards the race...?)
Or prepone the Wed Intervals to Tuesday if I don't feel too scattered after the Sunday long/hillrep session.

derele

[TheEd]

if the Hill race is important then we can change the overall cycle where you can do 6 x 1000m this Thursday and put a rolling hill session of up to 12km over the weekend

everything depends on how seriously you want to take the event

Cheers

TheEd