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+--- Thread: Going for 21k in May 2011 (/Thread-Going-for-21k-in-May-2011)
Going for 21k in May 2011 - K4marathon - 04-03-2011
Thanks a lot! Yes, it feels like the work is starting to pay off piece by piece.
I'm all ears for looking into the program. I have nine weeks and one day until the half marathon, so it could be either three full cycles of the program or something else.
BR,
K4m
Going for 21k in May 2011 - TheEd - 04-03-2011
your best sessions to develop are the 2k - 1k and then long run over the weekend, that is what shall prepare you best from here forwards
currently you in shape to run a sub 50 minute 10km
that was in case you didn't understand the significance of your 4k run
TheEd
Going for 21k in May 2011 - K4marathon - 08-03-2011
Howdy,
I should do the 2k interval either today. Any new tough targets for me to beat?
BR,
K4m
Going for 21k in May 2011 - TheEd - 08-03-2011
Thursday is the 3 x 2k session
the sub 50 minute 10km schedule
http://www.time-to-run.com/training/10k/sub50.htm
so today would be the easy run
then Thursday the session will 3 x 2k @ 4.30 per k with Rest 2 minutes for 9 minutes for each 2k
please provide feedback and thoughts about the session
enjoy
TheEd
ps.. if you find the pace easy then reduce the Rest to 90 seconds but don't go quicker for now
Going for 21k in May 2011 - K4marathon - 08-03-2011
OK, great and thanks. I will go for that!
I know I shifted the days a bit as my long run got distracted on Sunday due to my friend's no-show... :mad:
Instead I did 10k slow crosscountry skiing + 7k running on Sunday. Therefore I felt ready for the 2k interval run today and would have a bit longer recovery before the next long run during the weekend. But I will stick to the schedule in order to have the correct times for recovery.
K4m
Going for 21k in May 2011 - TheEd - 08-03-2011
Hi k4m
the Day 3 to day 8 are designed like that on purpose, the intention is to overload the system and then to come down, thus taking control of when you feel good and when you should be tired.
So the 2k - long run - 1k are all done in that period
this causes the body to compensate for the fatigue and then with the easing of training after that, you should then feel great when it comes to testing yourself at the end of the 18 day cycle
the more consistent you become the more in control of when you can perform at a higher level
so there is method behind all
TheEd
Going for 21k in May 2011 - K4marathon - 08-03-2011
Sure, I'm cool with that! So let's see how the new target time works for me on Thursday. The roads are really icy now so e.g. my easy 30 min today was a really careful run. If this continues, I will continue running the quality sessions indoor (as has been the case for the last 3-4 weeks), even if it is quite boring to run around the track.
Thanks,
K4m
Going for 21k in May 2011 - K4marathon - 15-03-2011
Hello TheEd,
I did the 3*2k run at 4:30 speed last Thursday and it went well, despite being quite a tough run for me. The average HR was 161 bpm for the whole time including the 240s resting time.
But immediately after the run I got a runny nose and noticed that I will catch a cold most likely. I still did a very slow and easy run on Friday, but after that I have had to rest with a cold. Even today I am home from work and have not done any exercise at all since Fri. As it seems now, I won't be running before the weekend at best, let's see.
Speak to you soon
K4m
Going for 21k in May 2011 - TheEd - 15-03-2011
drink lots of water and let's hope that is the last of the seasonal bugs
you should bounce back quite quickly so don't be disheartened
onwards and forwards
TheEd
Going for 21k in May 2011 - K4marathon - 20-03-2011
:mrburns:
Hello!
Back from the cold now I hope. I had an 8-day break in running since last week Friday but today I felt recovered and started with an "Easy 60-min" in order to check the systems a bit without putting too much stress at my rested body. My legs felt just slightly heavy, but otherwise it was a very normal run, with an average HR of 134, meaning slow going.
How do you recommend to get back to the program now? Start from where I ended or shall I now try to get into the cycle for getting toward Day 1? I have 7 weeks to my 21k run (from yesterday).
Speak to you soon!
K4m