When to start program? Need advice.

[kilroy]

Ok, we try out your suggestion on the time-trial on saturday.
I guess my pace will be around 3:57-4:03 the last 1-2 km with hr. 166 so we cannot expect any improvement to the 14:25 time but that is maybe not the most important this time.

Thanks Ed!

BR /Kilroy

[TheEd]

kilroy what I would like for you to learn here is maintaining an effort and you watching your form, learn more about what you feel when you running at tempo and how to relax at that pace while still maintaining the pulse rate

once you master your effort and a feeling of being relaxed you will begin to run faster

jump out the first 1km in 3.50 and then settle down

It should be an interesting learning period

Cheers

TheEd

[kilroy]

Great, Thanks Ed!!!

[kilroy]

Hi Ed, feedback from today.
10 x 400m R 60 @ 86 s, treadmill. I have entered the lowest hr during rest instead of the average resting hr.

FYI: Noticed quite high pulse (+5 bpm) during warmup today.. don´t know why, maybe my because of my swim session 3h earlier this morning? Anyway, here are the results:

1.25,3 - 149 hr avg - 117 resting hr
1.25,3 - 150 hr avg - 117 resting hr
1.25,2 - 150 hr avg - 118 resting hr
1.25,4 - 152 hr avg - 128 resting hr
1.24,4 - 155 hr avg - 128 resting hr
1.24,6 - 155 hr avg - 137 resting hr
1.24,0 - 157 hr avg - 134 resting hr
1.23,3 - 158 hr avg - 132 resting hr
1.22,9 - 159 hr avg - 134 resting hr
1.18,9 - 161 hr avg

Total time: 23:17
Avg. hr: 152 (82%)
Max hr: 174 (93,5%)

Over to you.

BR /Kilroy

[TheEd]

coming along

when you start recording

1.20 - 155 hr avg

then you know you will be going towards running sub 18 minutes for 5k and you will look at things differently

the heart rates will fluctuate during the day

the secret to training is overload - adaptation

improvement

getting the balance right with when to rest and have a down period is the secret

so after another 2 cycles we should assess everything and maybe have a planned down period

thereafter the body comes back stronger and normally after 1 training cycle you able to go to a total new level

this is the secret, planning the ups & downs with performance improvement along the way

exciting times ahead

TheEd

[kilroy]

Cant´wait do 1.20 - 155 hr avg..
I will have my 5k race (feb. 7) exactly day 19 in the third cycle, thats perfect.
Ok, so another cycle after that one and then a down period. Sound good for me.

Did the "fartlek" session today... during the 6x1 my pace was 3:30-3:48. Quite a difference to perform these times outside in cold january vs. treadmill.. but we are facing the sun soon :yes:
Time: 31:10
Dist: 6,84 km
Hr: 151 (81%)

You also have a new private message.

Thanks Ed!

BR /Kilroy

[TheEd]

Let's see how the event goes on the 7th and we can take things from there

replied to PM (private message)

and I am sure you should progress to 80 sec 400's in the future

onwards and forwards

TheEd

[kilroy]

Hej Ed!

Did 4k time- trial today BUT I just realized that I had a wrong approach.. We discussed to open first 3k per normal (first k 3:50) and then settle down and keep pulse @ 166 last k.
I did it "reversed", opened @ 3:50 but then ran at pulse 166 last 3k

Anyway.. quite pleasant pulse and my time was 15:02

3:50.6 (avg. 155 hr)
3:41.6 (avg. 166 hr)
3:44.3 (avg. 167 hr)
3:46.4 (avg. 167 hr)

0-2 km 7:32
2-4 km 7:30

Avg. hr: 163 (87,5%)

Any comments? Personally I thought my time should be worse with these hr restrictions.
BR /Kilroy

[TheEd]

you not quite there yet however this is coming along nicely

I can say that I suspect you may be in sub 40 minute 10k shape and should improve further over the next couple of weeks

how did you find running at that restrictive heart rate? [as you call it ]

how did you feel? Did you learn anything from your form? Did you need to push a little to maintain the pulse rate?

till your reply

TheEd

ps.. I will not make this too technical but I hope you learnt something about your form and self during this trial?

[kilroy]

3:50 was a good start, then I could push the 2nd k a little harder to reach 166. From 2nd to 4th km the hr was stable at 166-167 but the pace was a little reduced. At 166-167 (test 081022) I am running at threshold hr so I am at the edge of where lactid acid starts to accumulate.

I could not push the pace as used to on races/time-trials but that is why I was quite fresh at finish.

Had a quick look at hr in 3 races 2-4 months ago.

date distance avg.hr
080913 10k 172
080927 30k 166
081101 13k 172

A deeper look into 30k run:
48% (14,7k) of racetime at hr 160-166
41,6% (11,9k) of racetime at hr 166-172

BR /Kilroy