03-11-2015, 03:49 AM
Hi TheEd,
thanks for the feedback.
well... you guessed right. I got this niggle from soccer and it seems i can't get rid of this just yet. Although i feel no problems during exercise, it bothers me a little afterwards. I'm stopping soccer for the next couple of weeks and i'll start some strengthening exercises to see if it definitely goes away.
Meanwhile, i did the 4k time trial today.
km 1: 4'08
km 2: 4'23
km 3: 4'15
km 4: 4'28
Total: 17'14
I was expecting better results but come again, i had a poor choice of route. This route has a 2k length with quite a few climbs, mostly in the 2nd km and that's clearly reflected in the times i got for kms 2 and 4. I need to choose a better route next time but for now, i think we can use this as the reference. Overall, i ran at an average pace of 4'19 per km so, the sub45 program is definitely the ideal program for me. I will increase to 5x2k as suggested and stick with the 8'50 for the 5x2k and 4'10 for the 6x1k. Correct me if i'm missing anything
Btw, could you explain to me why the 10x400m that i saw in the sub40 program isn't recommended in the over40 programs?
thanks for the feedback.
well... you guessed right. I got this niggle from soccer and it seems i can't get rid of this just yet. Although i feel no problems during exercise, it bothers me a little afterwards. I'm stopping soccer for the next couple of weeks and i'll start some strengthening exercises to see if it definitely goes away.
Meanwhile, i did the 4k time trial today.
km 1: 4'08
km 2: 4'23
km 3: 4'15
km 4: 4'28
Total: 17'14
I was expecting better results but come again, i had a poor choice of route. This route has a 2k length with quite a few climbs, mostly in the 2nd km and that's clearly reflected in the times i got for kms 2 and 4. I need to choose a better route next time but for now, i think we can use this as the reference. Overall, i ran at an average pace of 4'19 per km so, the sub45 program is definitely the ideal program for me. I will increase to 5x2k as suggested and stick with the 8'50 for the 5x2k and 4'10 for the 6x1k. Correct me if i'm missing anything
Btw, could you explain to me why the 10x400m that i saw in the sub40 program isn't recommended in the over40 programs?