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+--- Thread: How to train (/Thread-How-to-train)
How to train - Raginglynx - 24-11-2010
I hear you.. I want to develop as a runner most of all. So I will consider not doing any other activities if you say it benefits me most in my running.
Now I get into a period where there aren't many races.
Now, in the beginning of next week I have run two sub 40 cycles.
When should I start the build-up schedule? Today? or next tuesday?
Should I skip the last days of sub 40:
16 easy day of 40min running
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
18 Rest
19 Race day up to 15K
* easy recovery after race. 30min - 1Hr
** 2nd easy day after race. 30min
*** final easy run after race would be Day 01 of program
How to train - Raginglynx - 24-11-2010
I don't know if I got you right, but I continued with the sub 40 program today to finish it up and start the build-up period at tuesday.
Was that right?
It gets harder to run outside because of all the snow, but it's very refreshing
Time: 40:09
Distance: 8.22
Avg Pace: 4:53
Avg HR: 151
Avg Cadence: 90
How to train - TheEd - 25-11-2010
that should be fine .. winter is here
TheEd
How to train - Raginglynx - 25-11-2010
oday was a great running day. Even though the temperature was -5 degrees Celsius here in AlingsÃÂ¥s. The wind was still and the snowy surface was perfectly hard. It didn't feel that hard at all to switch to the 1 min intervals after 30 min of slow running. Sometimes it does.
Total distance: 9.04
Total time: 42:22
Easy run
Time: 30:22
Distance: 6.24
Avg pace: 4:52
Avg HR: 148
Intervals
Lap 1: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:55, Avg HR: 163, end HR: 159
Lap 2: Avg pace: 3:52, Avg HR: 168
Rest: Avg pace: 4:45, Avg HR: 167, end HR: 166
Lap 3: Avg pace: 3:51, Avg HR: 173
Rest: Avg pace: 5:13, Avg HR: 167, end HR: 162
Lap 4: Avg pace: 3:36, Avg HR: 173
Rest: Avg pace: 5:01, Avg HR: 169, end HR: 165
Lap 5: Avg pace: 3:44, Avg HR: 172
Rest: Avg pace: 5:14, Avg HR: 169, end HR: 166
Lap 6: Avg pace: 3:46, Avg HR: 172
Rest: Avg pace: 4:46, Avg HR: 172, end HR: 163
Cheers!
Christian
How to train - TheEd - 26-11-2010
this is so nice to read .. hopefully you able to get a few decent sessions in before having to find an alternative, down south it has been a little more slippery but they do keep going
have a good weekend
TheEd
How to train - Raginglynx - 28-11-2010
The following was written yesterday after the training 10k race:
Today in the morning before I was about to take the run I wasnââ¬â¢t up for it at all. The ground was packed with snow and the temperature lay around -8 degrees Celsius.
I knew that my racing time wouldnââ¬â¢t be accurate, so the whole thing felt a little futile. The reason for that is that I havenââ¬â¢t got a measured track on plain ground to run at here in AlingsÃÂ¥s so then I have to rely on the garmin watch footpodââ¬â¢s accuracy, which I from before know to have faulted a little too much ââ¬â even in summertime. And when the ground is a little slippery like it was today the little kinetic sensor in the footpod will be even more unreliable.
Earlier this year, when I ran at kretsloppet the watch showed 10.45 km and that I ran with an avg pace of 4:48. Since I ran after the pace of the watch that lead to me thinking I did a better race than I did. :S
So ââ¬â never rely on the accuracy of the pod. I havenââ¬â¢t calibrated it, but sometimes it shows 0.5k wrong in both directions, so that shouldnââ¬â¢t change it that much.
Butââ¬Â¦ I ran a good training race today and even if it later shows that I didnââ¬â¢t ran exactly 10k Iââ¬â¢m satisfied. It was cold as **** and more than half of the time I had head-wind, which made the freezing wind even more evil
For fun I weighed myself before and after. Iââ¬â¢ve never done that before.
Weight before: 66.5 kg
Weight after: 66.1 kg
So I lost 0.4 dl of fluids during the run.
Hereââ¬â¢s the data for the training race. And remember ââ¬â the distance and pace may not be totally accurate
Total distance: 10 km
Total Time: 38:37
Avg pace: 3:52
Avg HR: 176
Avg Cadence: 93
-------------------------------------------------
And now today's run:
Day 20 - 30 min easy
It was only -5 degrees today
Had an early run in the morning.
Felt good. A little sore thighs from yesterdays training race.
The snow crystals whipped in the face, but that didnââ¬â¢t bother me much ââ¬â but it sure gave me a kick-start of the day.
Distance: 6.27
Time: 30:31
Avg pace: 4:52
Avg HR: 149
Cadence: 91
Follow my training at my blog http://runningforperformance.time-to-run.net
How to train - Raginglynx - 29-11-2010
Hi TheEd
Do you think I should start on the build up now on tuesday?
How to train - TheEd - 29-11-2010
would seem like a good idea as the snow may put an end to serious outdoor training and the Build Up program provides for aerobic development where skiing can be of major benefit
TheEd
How to train - Raginglynx - 29-11-2010
Todayââ¬â¢s run was nothing special. Just went through with it. The icy cool wind in the face that makes it numb and not feel like a part of me, has started to feel like a family member
Distance: 6.26
Time: 30:02
Avg pace: 4:48
Avg HR: 145
Avg cadence: 91
//Christian
How to train - Raginglynx - 30-11-2010
Hi TheEd!
Do you think I should go on the build-up for 3 or 6 weeks, or even longer?
How much aerobic training of other kinds do you propose as a maximum?
What HR or pace should I aim for on the relaxed runs here?
Best regards,
Christian