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+--- Thread: Started sub 45 for the first time (/Thread-Started-sub-45-for-the-first-time)
Started sub 45 for the first time - TheEd - 24-07-2014
you train on the 10k program, introduce the 18km long run in weekend 1 of the program and you should be on top of your game
how's that sound
TheEd
Started sub 45 for the first time - virtual runner - 24-07-2014
Sounds perfect
Just now sure about the tempo of that long run. What average HR should I look for?
Started sub 45 for the first time - TheEd - 24-07-2014
start off hovering around 140 .. if it is an out and back course you run, then push the pulse up in increments to first 145 then to 150 and finish around 155
you will need to provide pulse according to pace so we can learn more
try to find a flat course, as you develop then we can rolling hills etc
one step at a time
TheEd
Started sub 45 for the first time - virtual runner - 25-07-2014
Sounds fair.
Just to inform you that my AVG HR on all halfmarathons that I ran is around 170bpm.
Started sub 45 for the first time - virtual runner - 12-09-2014
Hi TheED.
I ended up with pneumonia in august.
Now coming back slowly to my running routine.
Started sub 45 for the first time - TheEd - 16-09-2014
how are you now VR .. did you receive any advice as to how to avoid pneumonia in the future?
quite important as your lungs are needed
TheEd
Started sub 45 for the first time - virtual runner - 17-09-2014
TheEd Wrote:how are you now VR .. did you receive any advice as to how to avoid pneumonia in the future?
quite important as your lungs are needed
TheEd
Well, I was kinda a stupid.
I was trying to keep up intensity and volume during ramadan( holy muslim month in which you fast all day).
My immune system just crashed.
Started sub 45 for the first time - TheEd - 17-09-2014
wow VR, when I used to coach in South Africa, the one athlete from the squad didn't train hard during Ramadan
he would avoid racing events
for the future, we can find a way to avoid this happening
well, you have highlighted that you should maybe have taken things easy
How are you now?
TheEd
Started sub 45 for the first time - virtual runner - 18-09-2014
I feel good. It`s been a month now since I finished my antibiotics.
I run 3 times a week (7-10km) very easy.
Started sub 45 for the first time - TheEd - 18-09-2014
when you feel ready again, you can do a 4k time-trial and we can take it from there
hope all returns to good running soon
all the best
TheEd