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+--- Thread: When to start program? Need advice. (/Thread-When-to-start-program-Need-advice)
When to start program? Need advice. - kilroy - 05-02-2009
Ok. .so the 5tier is:
2000, 1000, 400, 5k paced and fartlek? Easy distance sessions excluded?
Did the last workout (fartlek) before race and down period today, did it on treadmill due some snow today.
Stayed relaxed and did hold back, paced 3:47 @ 1 min x 6. Easy between.
In total 6,6 k (30 min), avg. hr 140.
Now 2 days of rest and preparation. :yes:
When to start program? Need advice. - TheEd - 05-02-2009
nope 5 tier works on 2 up and 2 down
so you develop the speed of 2 above distance and 2 below distance however this was aimed more at track runners
some years back I assessed things and created the 10k programs for the ordinary and not so ordinary athlete who has to do a job and then still run
Let's hope the weather is good your side for the race
:yes:
TheEd
When to start program? Need advice. - kilroy - 07-02-2009
Hi Ed,
No fun today, quite miserably conditions after 2 days of snow. Parts were hardly runnable. Picked the wrong pair of shoes (ds racer) and finally.. amazing.. I have a quick mount "bracelet" to my GPS watch and in the crowding at start I dropped it!? :noway:
Was in the front after 100m... had to wait for 100 runners to pass before I could turn around to pick it up.
After that I was last and had to pass many runners, of course by the side of the ploughed road. Think I paced to hard that first k.. was stressed due to the really bad start.
1k 4.02 (avg. hr 164)
2k 4.01 (avg. hr 169)
3k 3.59 (avg. hr 169)
4k 4.09 (avg. hr 171)
5k 4.06 (avg. hr 172)
Time: 20:17
Hr avg: 169(91%)
The race is 5,2k, my official time was 20:59. Place 4/44
No one breaked sub20... think it speaks for the conditions.
I am really looking forward to ground not covered in snow!! This was no fun..
BR /Kilroy
When to start program? Need advice. - TheEd - 07-02-2009
I am sorry kilroy
but after this all you can do is
these things happen and in Scandic weather conditions and the UK by the looks of it (of late) we can only take things in our stride
Don't be too frustrated there should be plenty of other opportunities.
What's next now, a downtime?
Cheers
TheEd
When to start program? Need advice. - kilroy - 07-02-2009
Yes, there will be other opportunities... just so frustrating when I feel in shape and had some expectations for this race. Was a good quality session anyway.
Next race will be March 29th, 10k.
Will start the downtime on monday 9th with 2 days of rest, will do a 30 min recovery session tomorrow.
Then build-up on top of that, completed 16th of March.
Gives me about 12 days of final preparation for the 10k race. Start a new cycle? Maybe some quality session these days? Any other ideas?
Over to you
/Kilroy
When to start program? Need advice. - TheEd - 08-02-2009
You can keep providing feedback during your off-time and then we can see how things go and then we do a 4k time-trial at the end of the build-up phase and then after the first 2000m session things often improve in leaps and bounds with the athlete going to a new level
Onwards and forwards
monitor your weight during this period as it is not abnormal to put on weight during this time, this in itself is not a bad thing
take weight today for reference
Cheers
TheEd
When to start program? Need advice. - kilroy - 18-02-2009
Hi Ed,
I am at day 9/14 in the 'off training period and thought I should drop some feedback so far.
After the race I had 2 days of no running.
Then, started out running again. It has been easy and relaxed running 30-50 min with hr 142-148. Quite nice but also a challange to hold back.
The last to workouts (8k, 40-50min) has been quite strange.. first 2k feels normal but then, in the middle of the session (2-6k) my body feels empty of energy and out of strength. Like when you have low glucose level.
Then.. the last 2k it feels better again, maybe not 100% but close.
What is this? Is it normal during an off- period to feel like this or should I be worried about overtraining? :confused:
Or maybe it̫̉s because I am loosing some of my shape during this period, think I peaked 2 weeks ago.
Best Regards
/Kilroy
When to start program? Need advice. - TheEd - 18-02-2009
kilroy the idea behind a down phase is exactly that
you are controlling the body and you should feel lousy now
your body is recovering and it sometimes adds weight while you recover
then when you switch to training again the body picks up momentum and has you in shape for when you ask it
this is the whole idea behind structuring and planning your training in such a manner.
once you get into things your first 2000m session is a killer however after that your body should move to a new level and thus begins the process
enjoy the down period, it shows it is working
TheEd
When to start program? Need advice. - kilroy - 18-02-2009
Great.. really sweet this is all normal and shows everything working.
Do you see any problem with 1-2 bike sessions a week during the down- and buildup? It is just easy sessions 45-60 min (120-135 hr)
Over to you
/Kilroy
When to start program? Need advice. - TheEd - 18-02-2009
That certainly shouldn't be a problem especially if it is low intensity, the more low intensity aerobic type sessions you can have the deeper your base
This is a good time to relax the mind and simply enjoy life
TheEd