How to train

[Raginglynx]

Yes we need to chat. A lot of things going on

So do you mean it's ok to go for the build up in June?

regards,
Christian

[TheEd]

The Build Up is a more relaxed form of running and stress free whereas the 10k Training Programs are more intense

so plan the Build Up to coincide with a period which may be stressful

TheEd
ps.. so you call for when it suits you best

[Raginglynx]

Hi TheEd!

The race went fine - No retchings and nothing else went wrong. Had the energy I had hoped for, just a little to warm dressed, but it was hard to anticipate because the winds went warmer during the race and the sun became hotter

I ran at 39:19 which now is my new PB on 10k!

Here's the data

Skärgårdsmilen – 10k race
Lap Distance Time (sec) AvgPace AvgHR MaxHR Cadence
1 0.99 3:50 3:52 66 76 90
2 1.02 4:04 3:59 175 181 91
3 1.01 4:04 4:01 180 185 92
4 0.98 3:48 3:54 181 186 92
5 2.00 7:52 3:56 184 190 93
6 1.16 4:38 3:59 186 189 93
7 0.82 3:19 4:02 186 190 93
8 0.99 3:52 3:55 187 191 93
9 1.01 3:50 3:48 189 192 94
TOTAL 10.0 0:39.19 3:56 182 192 92

Cheers!

[TheEd]

congrats C .. hopefully now you are able to give yourself a chance and to develop what natural talent you have accordingly

nice going

TheEd

[Raginglynx]

Hi TheEd!

I have a question. Should I never run in the aerobic zone? (HR approx. between 151-167 for me)

Now I only run the recovery/fitness runs and the interval/tempo runs.

just curious

rgds,
Christian

[TheEd]

not currently C .. in your current development it isn't needed

once you get closer to running 35 minutes for 10k those sessions will be in place

hope this helps

TheEd
ps.. we must still do a catch up chat

[Raginglynx]

So in maybe 2 or 3 years then

I've read that losing weight by 20 pounds can reduce 10k times by 4:00, as long as BMI doesn't get below 18,5 - then you start getting weaker instead.

I'm 175 cm and weigh 66 kg (145.5 lbs). That gives me a BMI of 21.5
Do you think it would be profitable for my running to lose a little more weight

By losing 20 lbs I would get a BMI of 18.6

Or do you think that it won't do me any good?

rgds,
Christian

PS. I will try to get time to chat sometime this week

[TheEd]

more likely towards the end of this yer you will move to such sessions

if you able to go through the system correctly .. don't rush the process

the schedule works, you just have to give it time

as for the weight, I wouldn't recommend you purposely try to lose weight, let the process take place naturally

when understanding the weight loss you need to 'avoid' how it can effect muscle strength as well.

Lean muscle is your most important ally, avoid reducing your lean muscle

TheEd

[Raginglynx]

Nice to hear that you have faith in my progress
I have only hoped to get down to 37 minutes at a 10k this year, and I still find that I have a long way to go to get there

But nothing is impossible until oneself say's so, right?

Today's 1k went perfectly fine. I cut 5 seconds like you told me to and it felt all natural

Day 8, sub 40 program – 5th round
start with 6x1k R60 3min 40 to 3min45
Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 1.0 3:40 3:39 - - -
2 1.0 3:41 3:41 - - 107
3 0.99 3:38 3:41 164 180 121
4 1.0 3:41 3:42 169 182 122
5 0.99 3:40 3:43 172 184 129
6 0.98 3:32 3:36 175 185 126

[Raginglynx]

It was a tough one. The inclines were harder to climb than I had expected. I didn't think I would best my last 10k, but I did. by 8 seconds

And as it was a much tougher track than the one at Skärgårdsmilen I am very happy with the result.

I ended at 33 place of 482 male participants at the time 0:39.11.

Yesterday I had a 1 hour easy run at around HR 130.

Lerumsloppet 2011 – 10k race
Lap Time (sec) Cadence
1 3:53 91
2 3:49 92
3 3:50 93
4 3:51 92
5 4:17 93
6 3:57 93
7 3:57 92
8 3:50 92
9 3:59 92
10 3:50 93
TOTAL 0:39.11 92

rgs,
Christian