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+--- Thread: Journey to sub 33k... (/Thread-Journey-to-sub-33k)
Journey to sub 33k... - skeldol - 20-03-2016
Managed 40k this week off the three runs and 1 hour 10 minutes on the bike.
Got a 3:53 average on the 5*2k which I was happy with (expected closer to 4:00).
I've got a 10k race in 3 weeks so need to do another week 1 next week. I almost cried at the end of this weeks 5*2k when I realized I had not 3 but 1 week before having to repat
Journey to sub 33k... - TheEd - 22-03-2016
one week easy would have been nicer keep us informed
TheEd
Journey to sub 33k... - skeldol - 26-03-2016
Week 1 over. I did a total of 38k running& 40 minutes on the bike.
Average pace on 5*2k was 3:55. I took it a little easier than last week.
Next weekend should be the 5k paced. I'm in the lake district so would like to take the opportunity to do a fell run instead. I'll do the 5k paced instead of the 400m intervals the following week. Assume this is OK?
Cheers
Leon
Journey to sub 33k... - TheEd - 29-03-2016
this should be fine as long as you ENJOY more than looking for a result
hope all goes well
TheEd
Journey to sub 33k... - skeldol - 29-03-2016
ENJOY the running, roger that
I'm going to take it easy between now and the race. I've noticed the niggle has been settling but todays 6*1k set it off a bit (was fine after the 2k sessions) so nice & easy does it. Nothing but enjoyable runs for me for the next 2 weeks
Journey to sub 33k... - skeldol - 03-04-2016
Only managed 18km this week and nothing on the bike.
Averaged 3:46 on the 6*1k. Target was 3:45.
I notice that on the penultimate rep I'm telling myself to back off so I am not dead on the last rep. This results in an on target last rep but a longer penultimate rep. Think I need to start taking each rep as it comes.
After the 6*1k my injury flared-up so I did nothing until today. Feels good now even after the run, must be pace that's affecting it.
Ran-up and down some of the fells in the lakes today. Set myself the goal of just not walking, ever, this turned out to be a killer of an objective! Interestingly my highest heart rate was on the downs! I gotta say coming down those paths, trying not to wipe out is some of the most exhilarating running I've done.
I have the race next Sunday. I rekon I'm good for just over 40 minutes but I think I'd rather aim for sub 40 minutes & blow-up if I'm not good enough.
Journey to sub 33k... - TheEd - 06-04-2016
crash and burn is always fun in a race
sub 20 the first 5k and then 'prayers' the last 3k
hope it goes well and the 'niggle' stays away
TheEd
Journey to sub 33k... - skeldol - 10-04-2016
27k run this week, no cycling.
The race was today. I was hoping to scrape sub 40 & got 38:50 (yipeeeeeeeeeee). I notice the pace in this 10k is faster than I managed in this cycles 5*2k!!!
The race was on a flat course & I had planned to keep the pace just under 4:00. I set-off following a pack of runners doing about a 3:54 pace & it felt comfotable so I stuck with it. I was surprised to find myself catching this pack & passing them and I kept catching & passing people until I hit 8.5k (engine explodes) & then litterally hung on to two runners for the rest of the race. I passed the finish line seeing 39:03 & it wasn't until I'd got home I found out I'd broken 39 for the first time
Lap times are: 03:55,03:52,03:44,03:46,04:00(biggest incline),03:47,03:51,03:54,03:56,03:42
Looking at the heart rate graph my pacing seems poor for the first 13 minutes, it doesn't gradually rise like it does after 13 minutes, it has lots of little peaks & trophs.
So I've converted 38:50 to an expected 5k time of 18:42. So the pace for the 5*2k next week will be 3:50.
No issues from the niggle. Infact I noticed that the niggle was causing me to shorten my stride & increase cadence last month (~180 on fast runs). This month as the niggle has started to go my cadence has dropped again (~170 on fast runs). This could be the reason why I was faster today than in training (i.e. cadence back to normal)?
Thanks for the help in this cycle, your programme is working a treat.
Journey to sub 33k... - TheEd - 11-04-2016
firstly well done, but do note, this was achievable because you didn't train your body to where it could not perform on the day
this is the biggest lesson you should take from the result
so instead of increasing the speed of the 2k session, increase it slightly compared to what you ran the last 2k session in.
nurture the talent, don't kill it
will await your response
TheEd
Journey to sub 33k... - skeldol - 12-04-2016
I think in this last bout of injury I've finally learnt "some" patience.
So instead of automatically increasing the pace in the intervals I'll always start at the previously achieved pace & then improve on the last rep or two if I'm feeling good, I notice this is what you tend to council.
I've only been running a couple of times a week recently (been looking for reasons to rest the niggles). As of this week I'll move back to 3 times a week with a plan to slowly build to 4 runs worth of training mileage a week (I'll follow the 10% rule) ,which is where I guess I'll stop til I have at least 12 months behind me (I think 5+ runs a week needs an experienced running body). I'll supplement this with 2 bike sessions down the gym each week.
Hope my approach seems sensible. Cheers!