sub60 10k training

[Paddy]

Hi TheEd..

did the 4k trail

must notice..
did not feel fit..
had a heavy day walking around.
..

times..
20:41min avg5:09 max3:26 max hf181(94%)

1k 4:44 hf160 started wayyyy too fast
2k 5:12 hf172 had to slow down
3k 5:19 hf176 had to slow down again, side belly pain
4k 5:22 hf176 wanted to give up.. offcourse kept on going..

so yeah because i started so fast i came in to trouble after 3k
kept on going but just had to slow down a bit..

so in my calculation
the 3x2k 5:15/5:20
long run 10k 6:20
5x1k 5:05/5:10
5k 5:15


..
paddy..:jive:
..

[TheEd]

despite stitch and all, a successful 4k time?

you have it under control, now to monitor and maintain knee so you able to train more consistently

focus on maintenance, so you able to build up slowly

you are developing, just take care of yourself and don't test yourself with each run

TheEd

[Paddy]

happy? no not realy wanted to run 5:00 at least
din´t feel fit dat day..
and i know im not getting faster because im stil to heavy (i gues)
tough i lost 5kg (80kg now) last weeks by no more eating bread
no soda drinks for the last year
less sugar in general
more fruits

so this should be my next weeks?

[ATTACHMENT NOT FOUND]

hope you can see the file
in the rest days i have my long walk with the dogg

..
paddy..
..

[Paddy]

Hi TheEd..

just did the 1 hour easy run
its not easy for me to hold in and run slower
realy had to slow down a couple of times..
till after 30 min where i realy needed to go to the toilet..(lol)
so the last 30mins where not relaxed at all..

all by all did a slow run/jogg 7:02 55mins..

after tomorrow the 3x2k lets load up ;-)

..
paddy..
..

[TheEd]

Paddy, you would benefit by running the easy runs according to heart rate, for the easy runs keep your pulse below 150 and all should be good

how did the 2k session go . windy?

TheEd

[Paddy]

Hi TheEd..

im a bit scared im gonna be to hard on my knees again if i run the 20mins runs
is it ok if i feel the next day after a real pain i dont do it and if i feel good then dooing it..
and then slowly bild it up by dooing it more and more?
or you think just do it keep heart rate under 150 and it should be fine..

just did the 3 times 2k
and yeah freaking windy and the last 2k the wind decided to give some extra pfff..

anyway all by all i did very wel and it felt real good...

had to do between 5:15/2:20
times
1st 2k 5:18 easy to light
2min break heart rate went down to 120
2nd 2k 5:15 1st round light 2nd round bit harder because of wind
2min break heart rate went down to 120
3th 2k 5:10 1st round avarage 2nd round quite hard but wanted to finishe strong..

so yeah think i cant complain nicely in time last 2k even a bit faster that means im making steps.. im happy..

..
paddy..:yes:
..

[Paddy]

Hi TheEd...

did a long run today and must say it was real hard did 1.34 min at a real easy pace 7.30 or so..

but because i normally run max 1 hour everything after an hour was heavy

must say i have been running today at 12 till 13.30
so it was hot hot hot.. round 44.5c

you told me to keep my heart rate under 150
in the beginning that was ok but later even a small hill did me go over 150 already so have been walking so now and then to keep it down..

again my polar m400 broke 2nd time wont charge anymore so i hope i can change it tomorrow in the shop for a new 1 and have a watch back before the 5x 1k comes up..


..
paddy..:whistle:
..

[TheEd]

yes, look to balance things out, so that you recover between runs. No need to do the 20 min easy runs

focus on still doing your exercises to maintain the muscle strength to assist the knees

no run today before the 5k session

hope all goes well

onwards

TheED

[Paddy]

Hi TheEd,

yesterday i did the 5x1k
went out to give it all....
and i think for now i was pretty much on my max..
for the 1k´s..
took 90 sec rest between the 1k´s..
sorry i forgot my heart rate monitor
had the band, but forgot to put the sensor :noway:

times
1k 4:55
2k 4:41
3k 4:43
4k 4:57
5k 4:41

the opjective was. 5:05/5:10

i went a bit faster:mmm:

next on is friday 30 min under hr150

then sunday 5k fast.. at what pace should i run this??????¿¿¿¿

..
paddy..
..

[TheEd]

you can run @ 5.30 to 5.40 per k

try get heart rate data for run

and start off cautious and build up the pace

enjoy

TheEd
ps.. have a great weekend