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+--- Thread: Sub 35 (/Thread-Sub-35)
Sub 35 - TheEd - 19-02-2014
30 is a terrible birthday
enjoy
TheEd
Sub 35 - jamieh - 02-03-2014
Hey there,
Back from skiing injury free! Lots of alcohol and merriment over the past 10 days but have kept up consistent steady morning runs up to 1hr in the mountains.
Did a 20k run today (back at sea level) building pace in 5k blocks (5k@4:30, 5k@4min, 5k@3:45, 5k@3:30) and felt really great. In fact I did the last 2k in 6:30 and last 1k in 3:10, feeling completely at ease! I know you'll disagree but I can't help wondering if I benefitted from the altitude again...
Anyway - half marathon next Sunday. Any thought's on run program between now and then? I'm in decent shape and around 78kg. Was planning to keep steady running + maybe a 3x1600 session on Thurs?
Cheers,
Jamie
Sub 35 - TheEd - 03-03-2014
3 x 1600m or 3 x 6 minutes @ 10k pace with 2 to 3 minutes in-between on Wednesday .. (this session could also be at half marathon pace if you wish)
then 6 x 1min fast / slow at half marathon pace on Friday
all the best
TheEd
Sub 35 - jamieh - 05-03-2014
Thanks TheEd.
Did 3x6mins today averaging 3:24 pace, feeling strong.
Will do that 6x1min at HM pace on Thursday. Planning to go out on race day at 1:15 pace (so 3:35 p/km) and see how I feel.
Does that sound sensible?
Sub 35 - TheEd - 05-03-2014
That is good, be prepared to dig deep the last 3km
you should be fine
TheEd
Sub 35 - jamieh - 12-03-2014
1:18 in the HM on Sunday
Unfortunately was not a good day for me! Although I was feeling reasonable up until 10k (went through in about 35mins) I totally fell apart at 10 miles. Felt super heavy and sluggish. I'm putting it down to the drinking/skiing catching up with me + was on antibiotics for an eye infection which prob didn't help!
Onwards and forwards. Have recovered well last few days and planning to do the 1k's this afternoon. Paced 5k on Sat then have a 10k race the following weekend.
J
Sub 35 - jamieh - 12-03-2014
6x1k R60 (Track)
3:13
3:13
3:12
3:14
3:13
3:12
Weight: 79kg
Weather: Warm, light wind
Feeling a bit better about life after that! Wasn't easy to begin with but felt stronger as the session went on and had some spring back in my step by the last two.
Will aim for a decent hit out at 5k park run this Sat.
J
Sub 35 - TheEd - 12-03-2014
we must chat on Skype sometime .. remem
on we go
TheEd
Sub 35 - TheEd - 13-03-2014
we need to get you towards a long run every 3 weeks
it is imperative we get this to 2hrs to start and then after that onto a 30k run
this will help you for all your events
If you can learn to do long rides purely to develop aerobic without using the quadriceps you will be able to achieve a great deal more
this is why we should have a chat
TheEd
Sub 35 - jamieh - 13-03-2014
Thanks TheEd - let's try to speak this weekend to fine tune!