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+--- Thread: New event challenge (/Thread-New-event-challenge)
New event challenge - DaveM40 - 21-03-2010
Hi TheEd. Firstly can I express my heartfelt thanks for replying to my (and all posters) messages so quickly and comprehensively. Your program and feedback is just brilliant. Thanks a lot! :great:
I will do this week as planned and give you feedback so we can decide the perfect workouts for the coming week.
Thanks again
New event challenge - DaveM40 - 22-03-2010
Hi TheEd - I did the 10 x 400 at the track today;
1/ 78 - ave hr 143 / max hr 160 / after rest 113
2/ 77 - 148 / 163 / 115
3/ 76 - 151 / 166 / 117
4/ 77 - 152 / 166 / 122
5/ 76 - 154 / 168 / 129
6/ 77 - 154 / 168 / 129
7/ 77 - 155 / 168 / 131
8/ 77 - 156 / 168 / 131
9/ 77 - 156 / 167 / 135
10 / 77 - 157 / 168 / 135
It was very windy today (30 - 35 kph) so I am pleased with an average of 77. I ran quite strongly, but detected a little tiredness in legs when running against the wind. A little fatigue from Saturday maybe? :mmm:
New event challenge - TheEd - 22-03-2010
400's do normally place different stresses on the legs as it is the quickest you run during the program, so when there is wind against you the fatigue will be sharp, you should recover quite quickly though
so if you wake up tomorrow and your legs are still fatigued, especially walking upstairs, then consider taking a day off from running
only as precaution
Cheers
TheEd
ps.. and a pleasure giving advise when adhered to and appreciated :ok:
New event challenge - DaveM40 - 22-03-2010
Thanks TheEd - I will monitor the legs tomorrow AM. If ok I will do 8k very easy, if not I will rest.
New event challenge - DaveM40 - 27-03-2010
Hi TheEd - hope all is good for you.
I raced my club cross country championship today.
I ran ok for 3rd overall and won my over 40's age group trophy
It was very wet and muddy with a strong wind. Luckily I was well clear of next runner and a long way from 2nd - so I just cruised the 2nd half of the race keeping Hr around 160
urf: - it was aprox 6 miles overall. I now have 2 weeks to my next 10k road race. How Shall I structure the 2 weeks? You mentioned substituting 6 x 1000 for 5 x 2000.
All the best . Dave
New event challenge - TheEd - 28-03-2010
nice going Dave .. congrats :great:
give yourself the recovery on Tuesday consider a longish run, this can be up to 90 minutes considering the time you have available to you
this is a total aerobic run and should be enjoyed as that
then Thursday you can do 1000's .. so you substitute the 2000's with 6 x 1000m
the 1000's can be at the same pace as your previous 1000m session and need not be faster
thereafter we can play by ear as to how to run down towards the race
Cheers and well done again
TheEd
New event challenge - DaveM40 - 28-03-2010
Ok - understood.
I will do 90 mins at hr 120 to 130 Tuesday and take it very easy today.
I will feedback after the 6 x 1000 so we can plan the lead to race from there if that is ok?
Thanks again
New event challenge - TheEd - 28-03-2010
great
:yes:
New event challenge - DaveM40 - 01-04-2010
Hi TheEd - Training is going fine. I am at the seaside on a family visit.
I did the 90 mins (ave 4.45 at HR 129) in very windy weather.
I have done the sessi.n 6 x1000 today. I used a treadmill at the local sports centre as winds were high again here (had some 60kph stuff yesterday). I ran them all at 3.30. However when I examined the HR data at home I found the readings quite low for this session. Maximums were 150 - 155 and all intervals ended with HR 110 to 115 after rest. So I will treat this session with caution :whistle: I think the machine was needing a bit of maintainance
.I feel good and have covered 50k since Monday - rest tomorow. What should I do going towards the 10k race in 10 days time (Sunday 11th April)?
Best wishes .... Dave
New event challenge - TheEd - 01-04-2010
Hi Dave .. the 1000's are probably accurate
as for your run down to the race, do the normal 3rd week run down except change Thursday to Friday .. Rest Saturday and Race Sunday
on Thursday you can do a light tempo run as you please
if you do the 400 session Tuesday .. DO NOT do it in the wind
Cheers
TheEd