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+--- Thread: Sub 40 Min Training (/Thread-Sub-40-Min-Training)
Sub 40 Min Training - TheEd - 14-11-2011
good stuff Ian
good to read about the patience
TheEd
Sub 40 Min Training - ihenman - 05-01-2012
Happy New Year to you and your family THeEd.
I've just started back on the sessions this Monday..and wow are my legs heavy today
I'm using an indoor track this season to do the 2Ks, 1Ks and paced run. Everything else I'm going to try to complete outdoors as weather allows, and then go back inside if need be for some easy runs etc if weather is really bad or sidewalks just aren't clear.
Question I had. The indoor track is 230M long I'm using approx. so for simplicity sake I'm going to be doing 9 laps for my 2K sessions and 4.5 laps for my 1K sessions. This won't give me exact feedback the first weeks, but I'll be able to track progress so long as I continue to use the same distances for the sessions.
What I noticed this week is I appear quite a bit slower then I was at the end of last season. Of course I expect going through some time off, reduced mileage and not getting in every workout for the build up to lose some, but I dropped back to around 3:57 - 4:05 or so per K for the 2K's... Does that seem somewhat normal? I had been hovering around the 3:45 - 3:48 per K at the end of last season.
Hope all is well with you guys.
Cheers,
Ian
Sub 40 Min Training - TheEd - 07-01-2012
You have it right in that you will balance it all out in the end regarding the track distance
then .. you mention your shape but have not mentioned your comparison weight
fatigue and stress can also play a role, so if all those are the same then you just plain out of shape
:mrburns:
Cheers
TheEd
ps.. slowly settling in but boy it has been a grind
Sub 40 Min Training - ihenman - 09-01-2012
I unfortunately didn't measure my weight at the end of last season, but I am ikely 5 or so pounds heavier is my guess
Howecer I also don't think you're too far off that I am a bit out of shape . The 5 x 8 min mimics the 2k session but I missed it several times through the build up.felt better in my 1000's this morning. Will take it as it goes, I'm confident that a couple cycles through and I'll feel stronger.
Ian
Sub 40 Min Training - ihenman - 30-01-2012
So I've got my first half marathon this coming Sunday. Not expecting amazing results partially because I've never raced this distance before and also because I'm not in the best shape yet.
I'm looking for a bit of guidance on suggested pace.
I feel I can run between 1:25 and 1:30, that puts me in the 4:10-4:13 / KM pace... However I've never run this distance before and have a slight fear of burning out before it's done only to have a very bad experience for the last few KM's..
I suppose slower is better and then pick-up as things go pending my HR and how I'm feeling?
Ian
Sub 40 Min Training - TheEd - 30-01-2012
Get past 15km and then ask whether you want to go quicker
if you not as fit as you should be don't look at 85 minutes but rather 90 minutes
once you get to 15km then, and as I say, ask yourself the question whether you want to go quicker
and above all try to enjoy it
TheEd
Sub 40 Min Training - ihenman - 30-01-2012
TheEd,
"Wise man once said"
I often forget I don't have to go one pace for a whole race.
Keeping it loose til 15K makes sense. I literally have no idea how I'll feel by that point seeing I've only raced 10 and 5K's.
I'll keep fun in mind, I also often take it all too serious.
Thanks,
Ian
Sub 40 Min Training - ihenman - 05-02-2012
Well all went well. Came out with a 1:26:39, which for it being around -12 Celsius, and my first attempt at the distance, I'll take.
This is a very interesting race distance. I thought it would be a lot tougher mentally then a 10K, but the truth was I almost found it easier. The 10 is somewhat all out, who's got the fastest race pace, where pacing came more into play here and I could see negative splitting (which I did) being a valuable tool.
I kept it reasonably steady to 15K and then hammered down for the last 5-6K with my final 4 KM each being under 4:00 min / KM.
I think I'll plan to do another one of these in May. As per my previous posts over the last month, I'm not in the shape I was at end of season last year, so I know I've got room for improvement.
Back to the cycles and no events planned until mid April, the first spring 5K of the season.
Cheers,
Ian
Sub 40 Min Training - TheEd - 15-02-2012
nice going Ian .. don't make the same mistakes as previous training years by expecting too much from yourself by over training the talent
do less while building up allowing for recovery and then once the little base of running is there only then step-up the effort
you know it is all there .. no rush
TheEd
ps.. impressive 21k
Sub 40 Min Training - ihenman - 09-03-2012
Finally, a day out doors on the track yesterday, the 230M indoor track was really starting to drive me nuts (9 laps for 2K's x 5 reps is enough to drive ya bonkers).
I had felt I was stumbling around out of shape during the indoor sessions but I think the lack of straight stretches and big turns were slowing me down.
I worked hard yesterday during this session, but I felt strong right til the end. I think good things to come if I can stay health this season and as you mentioned "give the training time to sink in".
REP / Time / AVR HR / Max HR during REP / HR after 90 Seconds Rest
1 - 7:38 - 176 - 183 - 102
2 - 7:43 - 174 - 182 - 123
3 - 7:42 - 176 - 184 - 126
4 - 7:42 - 178 - 186 - 126
5 - 7:40 - 179 - 188 -
2 HR run tomorrow, going to do another 21K close to the end of May with a 5 & 10K in April.
Excited for the season.
Ian