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+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: break 38 (/Thread-break-38)
break 38 - RunSam - 13-01-2009
Hi TheEd,
I did my day 6 session yesterday 10k in 1hr pace 6.03 per k, max heart 156 av 124. I felt a little tied but soreness had gone (calves).
Today should have been 6x1k's but I don't feel well today, I have not had enough sleep past 2 nights (1 year son sick). I went out and did a 20 min easy run anyway, I expected my pulse to be up but it was extreme low. 112av max 125. Can that be a sign that the body is tied?? I will have an early night tonight, if I feel well can I do the 6x1k's tomorrow?
thanks
RunSam
break 38 - TheEd - 13-01-2009
Hi RunSam
no 1000's till maybe the weekend
you need to recover first
don't hassle you should be back to speed soon
drink lots of fluid and get an early night
Hopefully you recover soon
:yes:
TheEd
break 38 - RunSam - 22-01-2009
Hello TheEd,
I have just recovered from my cold, I thought I would continue tomorrow with the sub 40 plan. I was just about to do my day 8 session before my cold kicked in. Where should I start back, I don't feel I want to jump back in with such a hard session. I have not run for 8 days.
What do you think?
RunSam
break 38 - TheEd - 22-01-2009
maybe consider starting with the program afresh from next week ..
2000's on Thursday
for the next couple of days put in easy runs up to 1hr max and then on Tuesday follow the routine
Hope that slots in OK for you?
TheEd
break 38 - RunSam - 26-01-2009
Hi TheEd,
That sounds like a good idea, I feel my body would like a few extra easy days to be fully strong again before the day 3 (killer) session. I have run 30 mins "easy" over the past 3 days and I will start back at day 1 tomorrow as you suggest.
thanks
RunSam
break 38 - TheEd - 26-01-2009
Please note, when you do the 2000's on Thursday, if you begin to slow and you feel weak, abandon the session
this is most important
when fit and healthy the instruction is not to abandon the session under current circumstances it is most important that if you begin to struggle that you abandon the session
please take that as an order
This caution has plenty of merit
Thanks
TheEd
:jive:
break 38 - RunSam - 26-01-2009
Ok coach will do.
I have another question, what intensity should my "easy" runs be at. I ran 5k last night in 30mins with an average pulse of 117. Am I running to slowly?
My max is 193. Minimum pulse 36 (waking).
thanks
RunSam
break 38 - TheEd - 26-01-2009
Currently that is not too slowly and as an athlete returning caution is the best approach
a further tip regarding things for the future
when doing the 3 week cycle, the first 10 days are intense and on those days the recovery runs should aid recovery so taking things easy has its merits, by the weekend of the 2nd week you could probably increase your easy run pulse by 10 to 15 bpm
with time and development we focus more on the tempo runs however that is probably when you training towards the sub 36 minute 10k program
and with further progress you add am runs which is a total recovery run such as what you have mentioned
so as can be seen there is a great deal more to the 10k programs which will allow you to race 21k etc with time
See, I got carried away with feedback
TheEd
break 38 - RunSam - 29-01-2009
Hello TheEd,
Today I did the 5x2000m session, here are the results (run on a 200m indoor track):
1) 8.15sec
pace 4.07 per k
max pulse 173
av pulse 160
pulse after 90 sec rest 104
2) 8.19sec
pace 4.10 per k
max pulse 176
av pulse 168
pulse after 90 sec rest 94
3) 8.40sec
pace 4.19 per k
max pulse 179
av pulse 169
pulse after 90 sec rest 100
4) 8.56sec
pace 4.25 per k
max pulse 178
av pulse 169
pulse after 90 sec rest 110
5) 8.51sec
pace 4.22 per k
max pulse 190
av pulse 170
pulse after 90 sec rest 96
The total running time for the session excluding rest was 43.02 which was 20 seconds slower than the 5x2000k session I did before I was sick. Although my average running heart rate was lower this time 167 compaired to 170 for the session 3 weeks ago.
I can't say that I felt weak today but I found it really tough to hold a higher speed. I'm sure there was more speed there today but I just could not find it.
It did feel much easier than the previous session though and I have zero calve pain so that is also positive.
What do you think of these numbers?
RunSam
break 38 - TheEd - 30-01-2009
200m indoor track .. that is harsh .. have taken a few sessions in Finland on an indoor track, different is all I can say
the good value from this feedback is the rest pulse, it is not so different from before, if the pulse was above 120 after the rest then we could consider a few problems were still maybe in the your system (body)
still take it easy and make sure you hydrate slightly more than normal
next week when you do the 1000's you should feel better
it has been a while so give your body a chance to slot back into routine
Enjoy the weekend
TheEd