When to start program? Need advice.

[TheEd]

At 166-167 (test 081022) - Yes .. your best race pace as mentioned earlier in this thread

however there is more to it than that, the effects of race day nerves and environment can change the pace of 166

after doing the 4k time-trial .. I asked you to assess your form and your body while running at 166

what you need to do is learn that level of discomfort and to keep your foot on the peddle to maintain that discomfort

in a 10k race you would probably push your level of discomfort up over the last 3km (what did you think of the time for your 10k shape - sub 40mins)

you will learn more about this over time

TheEd

ps.. still much to do and learn

[kilroy]

Ok, thanks for quick reply Ed.
I think 166-167 is a level where I can maintain form and body over some time even the discomfort. Do you think I should start up a 10k race in this level of hr and then push it the last 3k for example?

Excited to probably be sub 40 shape now

I will work on form, body, master effort, feeling of being relaxed etc.

/Kilroy

[TheEd]

Nope .. don't become too involved with the technical aspect in racing

master the body and mind in training and via the tests you did similar to Saturday

when it comes to race day you apply all that you have learnt

only after the race do we analyse the data

keep race day simple

TheEd

[kilroy]

Hello Ed,

Here is the result of my day 3 (in cycle #3) workout, on treadmill. Really happy with the result but mainly my feeling! Had a strong legs and body throughout the whole session. Great difference compared the the earlier 5x2000.

7:39 (156 hr avg - rest between 1-2 low 105)
7:37 (160 hr avg - rest between 2-3 low 125)
7:38 (162 hr avg - rest between 3-4 low 130)
7:38 (165 hr avg - rest between 4-5 low 130)
7:36 (165 hr avg)

Time: 43:59 incl. rest
HR: 159 (85%)

Over to you (You were right, think there were some sort of bounce back today)
BR /Kilroy

[TheEd]

wow kilroy

this is mega good

are you able to give me further breakdown of your data

for example what pulse through the first 1km as well as time, if possible, please?

I think you actually learning to run now

you beginning to understand the art of running, there is just so much scope for improvement

nice session

TheEd

[kilroy]

Thanks for your feedback Ed! Inspiring to read your post!
Below is a breakdown per k, hr is the actual hr (not average) at every "k marker".

Looking forward to the upcoming quality sessions... This could be a interesting cycle Hope this is not a one-timer.

#1
1k: 3.50 (hr. 161)
2k: 3.49 (hr. 164)

#2
1k: 3.50 (hr. 164)
2k: 3.47 (hr. 167)

#3
1k: 3.50 (hr. 165)
2k: 3.48 (hr. 170)

#4
1k: 3.50 (hr. 168)
2k: 3.48 (hr. 171)

#5
1k: 3.48 (hr. 169)
2k: 3.48 (hr. 172)

Cheers
Kilroy

[TheEd]

kilroy this shows a great deal of promise

pity you can't find a 10k race in 2 weeks time as I think it would have been quite enjoyable

the consistency is magnificent and you may have gone up a level as a runner

trying to pinpoint whether there was a significance of understanding coming from the 4k time-trial however it is all positive

Enjoy running when it feels good

consider that 3.40 for the 1000's next week should be somewhat of a breeze

Till later

TheEd

[kilroy]

Hi Ed,

This is my 5th day with some tendency of cold. I have no sore throat but I need to blow one's nose a couple of times a day and I am freezing sometimes during a day (The rest of the family has been having a cold last week).

Decided anyway to try out the 6x1000 on treadmill today.. good feeling and no problems to keep the pace.

3:39 - 152 hr avg (rest between 1-2 @ 114)
3:39 - 156 hr avg (rest between 2-3 @ 122)
3:39 - 159 hr avg (rest between 3-4 @ 118)
3:39 - 160 hr avg (rest between 4-5 @ 130)
3:39 - 161 hr avg (rest between 5-6 @ 133)
3:39 - 163 hr avg

Total avg. HR (incl. rest) 155 (83%)
Total time (incl. rest) 27:14

Hopefully I will not get any setback from today´s session.. are eating c-vitamins and drinking water

BR /Kilroy

[TheEd]

You in shape now kilroy

and this session underlines things

Is the race next Saturday? You may need to force the cold out as your training is complete ..

Over to you

TheEd

[kilroy]

Yepp, the race is next Saturday. Will do all I can to force the cold out... don´t want to ruin my form now :noway:

Will continue with this cycle and do the last intervals on tuesday next week?

Back to you Ed.