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+--- Thread: How do I break 37 and 80? (/Thread-How-do-I-break-37-and-80)
How do I break 37 and 80? - Swerunner - 06-07-2012
Yes, I do tend to overtrain. I mean, not like I crash and need years of rehab or anything. Normally, I do an eight week marathon phase leading up to a marathon race. I usually peak after about 3wks and then I plateau and when it's time, I perform sub par.
Really looking forward to let you guide me! It'll be interesting to learn how to use my heart rate. Please explain to me as we go along on how you make decisions based on my heart rate feedback (so I can learn and omit stupid misstakes from my training).
So. What day is day one in the program next week???
How do I break 37 and 80? - TheEd - 06-07-2012
great stuff Swe .. if you get to using the 10k program cycles well, then you can slot into the marathon of the 10k schedule program that I have planned
it is a 6 week schedule before the marathon, maintaining the 5 x 2k in the training (more on this later)
as I correlate the heart rate data from you I shall be able to advise accordingly
Day 1 is Tuesday and you can consider running 60 to 75 minutes .. if you are used to running 30km as a long run then you can maintain that on the first weekend of the schedule
enjoy your weekend
TheEd
How do I break 37 and 80? - Swerunner - 06-07-2012
Hi coach,
Sounds good with the marathon plan! I'll stick with 10k/21k til october. Then we can switch to the marathon set-up as preparation for NYCM
Today I'm not stiff in my quads anymore. Did an easy jog to tha tartan track. My friend was doing 800's. I just jogged and then I ran the last 400 with him. So I did pick up of pace 4x400m with approx 3'30'' jog rest. Just fun to vary pace (1'30''/400) a bit
Stats: 11,77k@58'30'' (4'58/k)
HRav: 133
HRmax: 164
How do I break 37 and 80? - Swerunner - 08-07-2012
Hej coach!
Saturday, dis an easy distance. Very hot and humid.
10.8km@50' (4'38/k).
HRav: 146
HRmax: 158
Will jog the same distance today, Sunday, ending the week in approx 65k. Post-marathon week.
How do I break 37 and 80? - Swerunner - 08-07-2012
Wzup coach?!
Soft jog with the mrs today.
11.34k@59'44'' (5'16/k)
HRav: 131
HRmax: 148
Humid, very hot today. Feeling quite fresh, ready to go.
How do I break 37 and 80? - TheEd - 09-07-2012
look forward to seeing how this week's training goes
TheEd
How do I break 37 and 80? - Swerunner - 10-07-2012
Howdy Coach!
Ready to go
!Summary week -1 (recovery week after marathon):
Mon: rest
Tue: 7,8k@41'00 (133/150)
Wed: 12,2k@62'24 (142/177); time-trial 4k@14'34 (3'38/k)
Thu: 10,0k@48'22 (135/148)
Fri: 11,8k@58'24 (133/164)
Sat: 10,8k@50'01 (146/158)
Sun: 11,3k@59'44 (131/148)
Total: 63,9km
Note: Just soft jog in order to re-group after the marathon failure on saturday. Wasn't optimal to do the time-trial so early after race, but I was recovered. Now I'm ready!
How do I break 37 and 80? - Swerunner - 10-07-2012
Alright coach, here we go!
Day 1: 75 to 90min easy distance.
15,7k@1'11'52 (4'35/k). Progressive 5'46 --> 4'10/k
HRave: 144
HRmax: 156
Effort: 2-3
Felt good. Started slow and then gradually picked it up. Fresh the whole way. No problemos. Maybe not optimal to keep this pace, but I was quite fresh as I only jogged for a week
30' easy jog tomorrow, then 2000's on thursday morning.
How do I break 37 and 80? - TheEd - 10-07-2012
good stuff swerunner
now for the 2k session
TheEd
How do I break 37 and 80? - Swerunner - 11-07-2012
Day 2:
30min easy recovery
6,4k@30'33" (4'46/k)
HRave: 134
HRmax: 148
Effort: 1
Note: just easy jog. Felt good all the way. Looking forward to the 2k session tomorrow.