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+--- Thread: Sub40 goal midlife crisis? (/Thread-Sub40-goal-midlife-crisis)
Sub40 goal midlife crisis? - TheEd - 29-05-2016
you start the program according to the 17 minute time-trial
the 2k session will be really tough when you start, however by the end of the cycle it should become easier and the weight should drop off naturally
the easy runs, where it says 30 to 40 minutes are increased to 1hr
this is building on from the build-up. It is not twice a day running but simply an increase of either 30 to 20 minutes on what the 10k program states
if you get tired, then relay how you feel and we balance thing so that you can cope
with the extra aerobic, you should start recovering from the quality sessions a lot quicker
hope this all makes sense and do keep asking questions
TheEd
Sub40 goal midlife crisis? - Tallon - 04-06-2016
Hello TheEd:
so starting a new group of cycles this week with T=4'25.
Dentist put me on antibiotics this week so following his advice I didn't run on monday, tuesday and wednesday.
thursday 5x2k T=4'25
2k 4'23 151bpm
1min rest
2k 4'28 156bpm
1min rest
2k 4'29 165bpm effort 5/5
1min rest
2k 4'33 165bpm effort 5/5
1min rest
2k 4'31 167bpm effort 5/5
friday
Thought I would run 1hr having had 3 days off earlier.
11,18km 5'22 136bpm
saturday long run
15,37km 5'51 134bpm
Feeling healthy tired after the long run. Lost a few kg this week, down to 74,5kg (antibiotics?) Will get lots of sleep, water and will run relaxed next week.
Sub40 goal midlife crisis? - TheEd - 05-06-2016
not sure about the antibiotics affecting your weight, however once you start doing the interval sessions the weight will drop towards your 'fighting weight'.
fighting weight = best weight for racing
let's see how next week goes
TheEd
Sub40 goal midlife crisis? - Tallon - 11-06-2016
sunday 05/06
8,5km 6'53 123bpm. Decided to run at 120 instead of 140 bpm for physical and mental rest.
monday 06/06
7,88km 6'26 128bpm.
tuesday 07/06 6x1km T=4'15
4'16 125bpm
4'22 149bpm
4'20 152bpm
4'21 154bpm
4'15 157bpm
4'06 167bpm effort 5/5
wednesday 08/06
7,66km 6'21 128bpm.
thursday 09/06
7,36km 6'18 121bpm.
saturday 11/06 5km pace T=4'25
4'20 140bpm.
4'09 160bpm.
4'19 165bpm.
4'15 172bpm.
4'12 175bpm.
All going well.
Sub40 goal midlife crisis? - TheEd - 12-06-2016
nice Tallon, what's coming up next for you?
onwards
TheEd
Sub40 goal midlife crisis? - Tallon - 13-06-2016
Hello TheEd,
hope you are doing fine.
I do not have races planned till september. Viewing how my times have hit a plateau last 2-3 months, I don't think I can make sub40 by then. The summer heat and higher bodyweight (up to 78 kg today, I don't understand!) are not helping either. Either way I am confident that I am doing a higher weekly workload now then before and I just need to focus on rest and food to reap the rewards.
Will update next week.
Kind regards,
Sub40 goal midlife crisis? - Tallon - 19-06-2016
Hello TheEd:
as I understand you live in the southern hemisphere I hope Winter is treating you mildly. Here in Spain temperatures are soaring.
3rd week of cycle
sunday 12/06
9,49km 5'57 122bpm
monday 13/06
9,03km 6'27 128bpm
tuesday 14/06 8x400m T=4'05
4'12 136bpm
3'58 140bpm
3'41 144bpm
3'48 149bpm
3'43 154bpm
3'45 158bpm
3'43 160bpm
3'41 160bpm
wednesday 15/06
10,43km 5'41 133bpm
thursday 16/06
8,58km 6'08 123bpm
friday and saturday rest
sunday 19/06 4k trial
4'03 150bpm
4'03 169bpm
4'05 171bpm
4'10 158bpm (?) effor 6/5
total 16'28
Will do new 3 week cycle with T=4'15
Bodyweight up to 77,5kg
. I don't have the discipline to get food intake under control. I do consistently do strenght exercices now in a 3 day cycle: arms (push ups) - core (planks) - legs (myrtle routine and squats)I have a specific question : how do you plan to run the 4k trial: forget about the watch and run afap or do it like a paced run trying to run for example 5 sec faster then last time?
Kind regards,
Sub40 goal midlife crisis? - TheEd - 20-06-2016
are you happy with that 4k time?
seems like you had a turn point in the 4th km, where you couldn't get the pulse up. For the 4k time-trial, always try to finish faster on the last km.
for 5k time-trials you can play around with different strategies
The weight will come right however, are you able to give me the format of how you eat on daily basis?
TheEd
ps.. originally from Southern Hemisphere, but now married into the North. Lived in 5 different EU countries since
Sub40 goal midlife crisis? - Tallon - 06-07-2016
Hello TheEd and fellow runners,
I am happy with the 4k time of 16'28, i think it was my pb (i did 16'00 but on tartar track). The lower hearth rate in the last km must have been a glitch of the watch.
This week I'm wrapping up this cycle. Have not skipped a day and mÃ*nimum running was always 1hr as instructed. Quality sessions were:
2k, T=4'15:
4'06 bpm 153
4'09 bpm 161
4'10 bpm 166
4'09 bpm 171
4'07 bpm 176
Done on tartar track, so that is at least 5 sec faster then 'real' times.
1k, T=4'05:
4'03 bpm 157
4'01 bpm 160
4'06 bpm 152
4'04 bpm 140
4'01 bpm 167
4'06 bpm 166
On 'real' track. Happy with this sesión.
400m. T=3'55:
3'53 bpm 139
3'52 bpm 140
3'55 bpm 144
3'45 bpm 150
3'41 bpm 152
3'52 bpm 155
3'52 bpm 159
3'47 bpm 156
3'50 bpm 159
3'41 bpm 167
This sunday there is a 10k race but I'm not sure to do: Giving 110% at >25ú-30úC doesn't seem healthy. I will probably try it though.
Cheers,
Sub40 goal midlife crisis? - TheEd - 07-07-2016
nice Tallon, getting closer to sub 16 minutes and with that comes getting closer to running 20 minutes for 5k
once you down to 19:30 for 5k, is when the sub 40 minute 10k becomes a reality
moving in the right direction
onwards
TheEd