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+--- Thread: going for sub 40 (/Thread-going-for-sub-40)
going for sub 40 - gjoko - 25-07-2013
I had a couple of easy days after the 4k tt and then started a new cycle.
So here we go:
Day 1 - Tue 73min easy
Day 2 - Wed 30min easy
Day 3 - Thu 5x2k @ 4:20/km
Rep|Time - End of rep HR - End of rest HR
1|8:37 - 184 - 147
2|8:37 - 188 - 144
3|8:33 - 192 - 157
4|8:36 - 192 - 157
5|8:36 - 202
I was happy I could keep up the pace for whole 5x2k and my legs felt strong every rep. Except on the last lap I was breathing so heavily I actually didn't know how to breathe.
Rest day well-earned
going for sub 40 - TheEd - 25-07-2013
nice going gjoko
you moving to new level in running when it comes to having to deal with your breathing
you must learn not to panic and simply let it happen, breath out to where you can feel it via your stomach
hopefully you can understand this
TheEd
ps.. this is where 1 on 1 coaching is missed
going for sub 40 - gjoko - 28-07-2013
Thanks for the advice on breathing. You hit the nail on the head with panicking when out of breath. I kind of started hyperventilating when I saw my pulse go over 200... So next time I'll just relax and let the breathing come naturally.
Day 6 - (Stupid) long run 21,5km in 2h 14min.
I was prepping my friend for a marathon. Guess I should stick to my own program. After the run I experienced some pain on top of my left foot.
Day 7 - biking
The pain was mildly there on this morning so I substituted the 30 min recovery run with 40 km biking with family. I rolled and stretched my calves extensively and now (in the Sunday evening) I can already skip on the leg. I wish I won't miss any quality workout due the top of the foot pain.
I also weighted myself today: 73,0 kg.
going for sub 40 - gjoko - 30-07-2013
Day 8 - Mon 70min easy
Day 9 - Tue 6x1k @ 4:10/km
Rep|Time - Avg. HR* - End of rest HR
1|4:07 - 173 - 147
2|4:08 - 178 - 151
3|4:07 - 181 - 155
4|4:08 - 185 - 157
5|4:08 - 189 - 164
6|3:59 - 188
Staying relaxed on breathing helped a lot. At final rep I felt I could have gone 10-15 secs faster, but it wasn't a race...
* These numbers are now avg. HR. Earlier I have used end of rep readings, but I found this average method to give more accurate HR data.
going for sub 40 - TheEd - 31-07-2013
you coming along nicely gjoko
do learn from not going away from the program to avoid problems, particularly between Day 3 to Day 8
breathing is very much part of the new level when time allows I will consider making a video about this for an article
TheEd
ps.. if you find any articles on the site which are not translated into Suomi, then let me know and I arrange to have them translated (by the wife) for ease of use
going for sub 40 - gjoko - 03-08-2013
I think the articles are great part of this site. When I first came here the most interesting ones I found under /training. Also the ones related to injuries and how to treat them I have found to be useful.
It seems like the slow running is finally paying off. During this summer my easy runs pace have dropped from ~7.15/k to ~6.15/k. Most importantly the feeling is totally different now. More like gliding than jogging. As a former figure skater - I like gliding
Day 11 - Thu 9,2km 57min avg. 146 ~6.12/k
Day 13 - Sat 5K paced run
I did the run in the morning. 23úC and sunshine.
I was trying to maintain 4.15/k pace.
The first 2km felt reasonably hard, but I couldn't keep the pace up for the hilly part of the course which also has many tight turns. The first and last 500 m of the run I did @ ~3.40/k pace. Maybe started out too fast..
1|4:15
2|4:19
3|4:40
4|4:43
5|4:11
22.11
avg. HR 189
going for sub 40 - TheEd - 04-08-2013
this is good to read gjoko
try to set-up a course for your paced running or time-trials (tests) that are easier so that confidence can be gained from them
or stick to a course you have used previously to you are able to compare
you definitely moving in the right direction
TheEd
going for sub 40 - gjoko - 06-08-2013
The course for 5K paced run was same as first time. Last Saturday I just wasn't warmed up properly or something. I paced myself wrong, went anaerobic too early and had to slow down.
The route is actually first half of local 10K I was planning to race on 7th September. I was also thinking of using the course for a hard 5K on race day at the end of this cycle.
Day 17 - Tue 10 x 400 m @ 88 sec
1|86
2|85
3|86
4|87
5|88
6|88
7|87
8|85
9|85
10|84
I hit the track in the evening with lots of energy.
I flew the first 200m in 35sec... then I just jogged till the finish line. First lap in 86 sec. :wow:
I though I was going to trash my legs after few reps but the pace just felt enjoyable till the end.
going for sub 40 - gjoko - 10-08-2013
Saturday morning in numbers:
Body Composition:
Weight: 71,7 kg
Body fat: 17,7 %
Skeletal muscle: 44,7%
Breakfast:
4 dl smoothie
2 cups of coffee
1 bread
Warmup:
10min biking to track
15min easy running
Legs swings
Lunge matrix
5x100m strides
4K time trial
1| 4:10 - 4:10
2| 4:06 - 8:16
3| 4:08 - 12:24
4| 3:57 - 16:21
avg. HR 188
going for sub 40 - TheEd - 11-08-2013
stat man
thanks for the info
hope you feel good after the 4k
cheers
TheEd