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+--- Thread: Sub-45 Here I come. (/Thread-Sub-45-Here-I-come)
Sub-45 Here I come. - bmclough - 26-03-2009
Noted regarding rest period.
Date: 26-03-2009
Time: 30mins
Distance: 4.1k
Avg HR: 136
Max HR: 147
Nice and easy recovery jog.
Sub-45 Here I come. - bmclough - 26-03-2009
Date: 27-03-2009
Time: 61mins
Distance: 8.5k
Avg HR: 147
Max HR: 161
Easy run but pushed a tiny bit harder in high-winds and because it was so cold.
Sub-45 Here I come. - TheEd - 27-03-2009
when is this weather going to be more friendly
:mmm:
Sub-45 Here I come. - bmclough - 27-03-2009
Good question. I am living in Ireland so it can be very unpredictable. I would hope that a larger percentage of runs will be in better conditions from April on.
Hoping to achieve a new best for the 5k paced run on Saturday too.
The following is a link to the race on April 5th.
http://www.greatrun.org/app_files/gr_files/GIR%20comps.pdf
It will be a very big crowd so I am going to try not to lose time at the start, also 5-6km and 7.5-9km are climbs. My goal is to PB the distance so I am going to just get out there and run the race and go with how I feel. No fancy watches either. :yes:
Sub-45 Here I come. - TheEd - 27-03-2009
B remem that if you run a paced run they are not meant to be PB's
and if you do run a PB then you must not be disappointed the following week when it is race day and things don't go too well
however a bird in the hand is worth 2 in the bush
so a PB tomorrow should be a good start however once you become more experienced you should certainly keep the paced runs to exactly that
Cheers
TheEd
Sub-45 Here I come. - bmclough - 27-03-2009
I hear you loud and clear coach. The winds will be strong tomorrow so I may use a 1k loop in order to not be facing the winds for long periods. I am taking your advice on this 1k speed of 4:20 * 5 + 1 minute.
So based on this a session of 22:40 - 22:55 would be satisfactory.
The last time I did this I did 23:15 so lets see what happens if the wind is up I will revise to 23:15.
Sub-45 Here I come. - TheEd - 27-03-2009
Interesting B
maybe the problem is you have not run like this before so PB's will simply follow
I use a lot of variables to decide on a 5k paced run however the one you just provided is good as it probably provides a more cautious approach
well when you ready to run a sub 45 minute 10k you would be able to do this paced session in 22:30
so the future is bold
and interesting
Good luck with the wind
TheEd
Sub-45 Here I come. - bmclough - 29-03-2009
Hi TheEd,
I am in big trouble now. I missed the paced 5k run due to the very poor weather conditions. I didn't want to go out in the high winds and push myself too hard so I left it and as advised for yourself just continued with the schedule.
Got my 1hr easy into and covered 8.65km with an avg of 139.
B.
Sub-45 Here I come. - TheEd - 29-03-2009
that's no problem, don't create a stress about it
have you a test of sorts next week?
TheEd
Sub-45 Here I come. - bmclough - 29-03-2009
10k race on Sunday, so the plan is to do the last week of the program.
Not sure how to fill in the blank for Saturday but that is over to you
.