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Sub 35 - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Sub 35 (/Thread-Sub-35) |
Sub 35 - TheEd - 12-08-2014 congrats on your performance Jamie onwards TheEd Sub 35 - jamieh - 14-08-2014 5x2kR90 (Track) 6:52 (HR Avg:147 | Max:156) @90s 73 6:45 (HR Avg:153 | Max:161) @90s 84 6:46 (HR Avg:157 | Max:164) @90s 92 6:48 (HR Avg:158 | Max:165) @90s 93 6:40 (HR Avg:160 | Max:169) [COLOR="Blue"]@90s 90 @2min 72[/COLOR] Weight: 78.5kg Weather: 13 deg, 7mph wind (nice) Enjoyed the 2k's this morning, despite it being an early (pre-breakfast) session which I often find challenging. Didn't put any pressure on times and was starting to feel relaxed in the last 2 reps once heart was going. Looking at HR I was recovering even faster than last cycle, which has to be a good sign (especially considering the reps were faster). Whole session was sub 40mins which usually means I'm turning a corner with fitness ![]() Cheers, Jamie Sub 35 - TheEd - 14-08-2014 yes, rounding into good form, however you must remember, your top level last for around 6 weeks .. so treat yourself good you in shape, do the things that keep you balanced Sept 7th is the important date when have you got your last long run planned for? TheEd Sub 35 - jamieh - 14-08-2014 Started feeling good on 8th Aug... so I should just still be inside the 6-week safe zone on 7th Sept ![]() This is what my program currently says between now and Worlds. This is just run program (with brick sessions included). I'll be doing loads of steady biking in Morzine and plenty of hammer-time swim sessions. ... chat later? 15 Rest 16 Steady 60mins off long bike 17 Long run (up to 2hrs) off easy bike spin 18 Easy day of 10k running ââ¬â relaxed 19 6x1k R60 (aim <3:15) --- Training Camp Morzine Start---- 20 Tempo 15k 21 Easy 10k 22 Rest 23 Avoriaz Brick Session (1h bike, 3k, 1h bike, 6k, 1h bike, 9k) 24 Easy day 30-45min run 25 Long run (up to 2hrs) 26 10x400R60 (or Fartlek) --- Training Camp Morzine End--- 27 Sprint Triathlon (Eton Dorney) 28 easy day of 10k running 29 Rest 30 Park Run 5k (if feeling good) 31 3x1.6k (full rest) 1 Easy 30 mins 2 Steady 50mins 3 Light tempo 5k 4 Easy run 5 6x1min 6 Rest 7 Worlds 70.3 Canada Sub 35 - TheEd - 14-08-2014 the only session I am fearful of is 23 Avoriaz Brick Session (1h bk, 3k, 1h bk, 6k, 1h bk, 9k) I am a great advocate of developing form, be it swimming, cycling and especially running way back in the 80's I questioned the benefit of the brick session related to physiological benefits, in-between they have tried to justify the session related to the neurological benefits. To me (imo), this is yet again mumbo jumbo that can't be measured success on the day, is how you feel on the day. Emotional . Mental . Physical state of matters on the day if you apply a session on the 23rd and you have a negative response it will affect the above mentioned E . M . P so take heed of the warning on that particular day and focus on form . form . form during that session . do not look to grind out speed .. look to achieve good form, first and foremost and the speed will be taken care of use the time during the run to focus on foot placement, upper body carriage, arms etc .. hope this doesn't scare you but instead enlighten you ![]() then coming back to your sessions, you don't need this on the 25th 25 Long run (up to 2hrs) your 10 x 400m and 3 x 1600m at this point are to achieve the feel good factor bang yourself in the pool, as the recovery from hard sessions there are rapid TheEd ps.. hope this gives you something to digest Sub 35 - jamieh - 14-08-2014 Thanks a lot, TheEd. All makes sense and you can bet I'll re-read that post more than a few times over the coming weeks ![]() Sub 35 - jamieh - 18-08-2014 Various timing issues meant I only had an hour to run yesterday (instead of planned 2h run)... so I did a 16k tempo with a (fast!) friend (61mins over hills - last 10k in 36min - felt fantastic). Given that - would it make sense to do the 2h long run next weekend in Morzine on the 25th instead? Or is the need for a run that length negated by all the long biking in the hills I'll be doing? I'd quite like to do it just to enjoy running in the mountains more than anything! Sub 35 - TheEd - 18-08-2014 hopefully this: (61mins over hills - last 10k in 36min - felt fantastic). wasn't your race feeling ![]() you can get away with not doing a 2hr run, especially if you able to go through your training without problems either way, you can expect to struggle over the last 3k of a 21k race you should be OK Jamie .. here's to great feelings on race day TheEd Sub 35 - jamieh - 18-08-2014 Ok makes sense. As u say main thing is getting through the next weeks sensibly and without incident. No not quite 'race pain' in the 16k yesterday! Although we put down a few sub 3:25 k's at the 9/10/11k mark which felt pretty race-feely! Will let you know how the 1k's go, looking forward to them. Weight good. Sub 35 - jamieh - 19-08-2014 6x1kR60 (Track) 3:13 (HR Avg:147 | Max:159) @60s 89 3:11 (HR Avg:152 | Max:163) @60s 98 3:14 (HR Avg:155 | Max:165) @60s 101 3:14 (HR Avg:157 | Max:167) @60s 112 3:13 (HR Avg:159 | Max:168) @60s 112 3:08 (HR Avg:160 | Max:170) [COLOR="Blue"]@60s 111 @2min 76[/COLOR] Weight: 78.0kg Weather: Windy (12mph), cool (16 deg) Clawing back the fitness. Enjoyed the session today despite a windy back straight. First time this year I've found my upper body relaxing more and more as the session went on. Was almost feeling 'springy' on the last rep ![]() |