Sub 40 Min Training

[ihenman]

The Ed,

Quick question of your expertise. I'm finding during the speed workouts and today during my 5K paced I feel stronger as I get into it. Is it possible I should be spending more time on a warm up? I usually do about a 800M to 1 KM easy and then stretch and start my workout. However I find after the first couple of intervals or K's I am even looser and tend to feel stronger.

Here's the splits of my 5K paced today

4:02 AVG HR -167
3:59 AVG HR -180
3:57 AVG HR -182
3:56 AVG HR -183
3:46 AVG HR -186

I consciously gave it during the last K of today's run but looking back I should run a more even 3:50/K through out the whole thing (ah the negative view of a runner on their own abilities).

What is your insights on warmup prior to a hard workout and especially a race day?

-Ian

[TheEd]

each to their own regarding warm ups and stretching and what prepares an athlete for training and racing

so there is no harm in trying something different in training to see what works best

and besides, better in training than on race day

TheEd
ps.. an athlete's level of fitness often determines their warm up

[ihenman]

First race of the season under the belt, and it was a toughie. Hills of the like I haven't ever trained on let alone raced up

Went out quick and was proud to lead the pack for the first couple of K when things were flat with a 3:39 and 3:49 first couple of K splits. then things started to get rolling.

My Garmin Watch said the course was actually 10.3K and I confirmed that with a couple of other racers who had similar devices.

First split was 19:11 and second was 20:04 based on my watch an then there was about another 250 metres.

Finishing time Chipped was 39:55 my watch had me at 39:25 for 10K and the same finishing as the Chip.

All in all I wasn't dissatisfied even though the time isn't what I'd like. The hills were tough and long. Gives me a good starting point for this season.

Onto a good full cycle now.

Ian

[TheEd]

nice going Ian

[ihenman]

TheEd,

Would like your feedback on this session, in particular the max HR's. Below is last sessions results, the active HR's done seem too out of whack, but the recoveries aren't getting as low.

I have a fast gear and slow gear it seems. My "consistency" gear is often missing. I will see improvement in race times with consistent sessions in the 7:46-7:50 time frame yeah?

1 - 7:41 172 Avg HR 172 Max HR 181
rest 146 Avg HR
2 - 7:42 176 Avg HR 176 Max HR 183
rest 152 Avg HR
3 - 7:47 174 Avg HR 177 Max HR 185
rest 157 Avg HR
4 - 7:44 174 Avg HR 179 Max HR 188
rest 162 Avg HR
5 - 7:49 176 Avg HR 180 Max HR 188

1 - 7:52 171 Avg HR 171 Max HR 181
rest 143 Avg HR
2 - 7:48 175 Avg HR 175 Max HR 182
rest 145 Avg HR
3 - 7:54 174 Avg HR 174 Max HR 182
rest 149 Avg HR
4 - 7:56 174 Avg HR 174 Max HR 183
rest 150 Avg HR
5 - 7:53 176 Avg HR 176 Max HR 187

[TheEd]

whereas the 5 x 2k session can be directly related to the speed you able to race at, you should work on achieving balance and not being totally focused on TIME and the results associated with it

once you achieve a good time in a race, say your recent 10k, there is no need to speed the 2k session up just yet, especially if you have not achieved the consistency with your supplementary runs etc ..

if you balance the training and create consistency, then you can further gain from the long runs etc

so theoretically yes, you should be able to run faster in the next 10km however it could be a one off and you could have a break down as you are not adapting and absorbing training but simply creating mental hardness to racing and time orientated goals without the lasting development needed to go say towards a 35 minute 10km.

so each year you would be able to bang yourself into shape and get the few results but no development is truly achieved

normally the more talented athletes can fall into this bracket. They are able to race against runners and beat them with natural ability, however the average runner who creates history in his running will develop to a consistent level and become better

I am hoping this all makes sense and I am hoping that there is some benefit to what is being said

TheEd
ps.. this is meant to be a positive as I recognise you as someone who falls into the talented zone

[ihenman]

TheEd,

Thank you for breaking it down in this fashion. I guess that's what was on my mind but didn't know how to express it.

I want to look at long term development. Not "bang out a few times" each season. You're right on another point. I focus greatly on times and achievement. I will practice maintaining pace and consistency for the remainder of this cycle on all runs including the 1Ks and 5K paced.

I know that natural ability can get us to a level reasonably quickly once we get ourselves into shape. However to break free from what ever that natural ability is takes time, consistency and what I believe is a "slow and steady" wins the race type approach.

I had that feeling of OH WOW when I ran that first interval this morning, then the second but then the metal side had to kick in to finish them all under 7:50. I recognized that I had pushed not trained.

Enjoy your weekend.

-Ian

[TheEd]

Great Ian .. you said it yourself in the end

I recognized that I had pushed not trained.

once you recognise this and get consistent you should go to a new level

enjoy the weekend and great that the 'waffle' was of some use

Cheers

TheEd

[ihenman]

So I took your advice so far this week and I'm feeling pretty good.

Started with the long Run on Sunday. Kept a mindful pace.

90 Minutes - 17.7 KM AVG HR of 147 BPM

10 K Easy - 48:58 AVg HR of 150 BPM

had to move my 1K's up a day due to rain so did them this morning. Rather then "racing" them as I have I kept a mindful pace here as well. Compared to last cycle (which is below) it was much better and that reflects in my rest time HR's.

I was really impressed how even and consistent my HR was for each rep. In past I was used to it escalating through out the reps.

1 - 3:51 166 Avg HR 177 Max HR
rest 148 Avg HR
2 - 3:46 170 Avg HR 181 Max HR
rest 154 Avg HR
3 - 3:47 171 Avg HR 182 Max HR
rest 154 Avg HR
4 - 3:48 171 Avg HR 182 Max HR
rest 156 Avg HR
5 - 3:47 171 Avg HR 181 Max HR
rest 157 Avg HR
6 -3:47 171 Avg HR 181 Max HR

LAST CYCLE 1000's
1 - 4:00 165 Avg HR 176 Max HR
rest 146 Avg HR
2 - 3:37 173 Avg HR 185 Max HR
rest 156 Avg HR
3 - 3:40 176 Avg HR 188 Max HR
rest 160 Avg HR
4 - 3:39 178 Avg HR 188 Max HR
rest 164 Avg HR
5 - 3:41 179 Avg HR 190 Max HR
rest 166 Avg HR
6 -3:40 179 Avg HR 189 Max HR

[TheEd]

This is good Ian .. let the body absorb the training and then work towards the next level in increments and you should find your results more consistent with you feeling in charge

enjoy

TheEd