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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 25-08-2009
So, the first step is Rest and Recovery.
Ỉ̫ll start Day 1 today. It says "easy and totally relaxed". On easy runs I control my AHR around 145. What̫̉s the target on this? (if there is one...)
Tks
MMS
Improving 10k with regular training - TheEd - 25-08-2009
OK .. and then to start with you can even drop the easy run tempo by 5 to 10 bpm
all easy
:jive:
TheEd
Improving 10k with regular training - MMS - 28-08-2009
Hi Ed,
Ỉ̫ve been running comfortably easy these days.
August 25th 30-40min
Time:36:45
Dist:5,5
AHR:137
August 26th 30min
Time:30min
Dist:4,4
AHR:137
August 27th 30-40min
Time:37:51
Dist:5,5
AHR:143
Until later last night, I didn̫̉t know why may bpm was higher than usual. I got a runny nose because of a cold!
Normally, it takes me two days to get rid of it. So, rest, lots os fluids and Ỉ̫ll check my waking pulse to see that̫̉s gone.
Nice weekend, Coach!
:yes:
MMS
Improving 10k with regular training - TheEd - 28-08-2009
good stuff
chat soon
TheEd
Improving 10k with regular training - MMS - 01-09-2009
Hi Ed,
Ỉ̫m much better now. Spent the last three days taking care of that cold without any running.
Today is Day 8 and Ỉ̫ll go out for a 30-40 min run. According to the program, tomorrow should be a rest day, but I don̫̉t run since last thursday, so I was thinking of this for the rest of the week:
Tue - Day 8: 30-40min
Wed - Day 9: 40-50min
Thu - Day 10: 40-50min
Fri - Day 11: Rest
And from Sat on Ỉ̫ll be back on the program.
What say you?
Cheers!
MMS
Improving 10k with regular training - TheEd - 01-09-2009
looks like you have everything under control
Till we chat again
TheEd
Improving 10k with regular training - MMS - 04-09-2009
Hi Coach!
It was really nice to be back on the training again!
Like the title says, this week was unusual. To start, it was hotter than last week. The avr temp during my night practices was around 25C to 27C. That̫̉s probably one of the reasons of my higher AHR on the easy runs. Another one could be something left behind from the cold.
Yesterday, after a max of 33C around 3pm, it got cloudy and rainy and the temp dropped 11C within 2 hours! Then, around 9pm (after the rain) I trained with a temp around 20C. And some people call this winter! :p
Herẻ̫s the feedback.
Sep 1st 40min
Time:40min
Dist:5,7k
AHR: 142
Temp: 25C
Sep 2nd 50min
Time:50min
Dist:7k
AHR: 146
Temp:27C
Sep 3rd 50min
Time:50min
Dist:7,1k
AHR: 140
Temp:20C
Tomorrow Ỉ̫m headed to my hometown. Ỉ̫ll be back on Tuesday. The Off Period ends on Monday, so I should start the Build Up next Tuesday, right?
Cheers!
MMS
:yes:
Improving 10k with regular training - TheEd - 05-09-2009
spot on .. make sure to drink more water during the hot days
Cheers
TheEd
Improving 10k with regular training - MMS - 09-09-2009
Hi Ed,
came back yesterday from my home town. Really nice weekend + holiday.
Finished Rest and Recovery but couldn̫̉t begin the Build Up because I was really tired last night after driving back.
But today things are back to normal and I have one question: During Build Up, what should be my AHR for the 1hr runs? (135 to 140 from Off Period or 145 to 150 from sub 50min program).
Tks!
MMS
Improving 10k with regular training - TheEd - 10-09-2009
140 bpm would be fine
these 1hr runs will be carried through to the new cycles of the 10k training programs, so for now it is very much adaptation to 1hr runs on a daily basis
TheEd