Sub 40 Min Training

[TheEd]

keep the routine with the 2k session starting on the Thursday

it does serve a purpose in the program

Day 3 to Day 8 balance

cheers and enjoy

TheEd

[ihenman]

Here's the feedback on the 5 X 2000 M. My HR seemed great... although it took a couple for me to get the "feel" for the intensity and pace. My recovery HR before I started the next interval had always fallen to just below 130 BPM when I'd take a look before starting the next one.. Below I've posted the average as that's what my Garmin watch provides me.

1 - 7:54 Avg HR 164 Max HR 176
REST Average HR 138
2 - 7:34 Avg HR 165 Max HR 178
REST Average HR 153
3 - 7:49 Avg HR 171 Max HR 178
REST Average HR 143
4 - 7:47 Avg HR 172 Max HR 181
REST Average HR 146
5 - 7:46 Max HR 173 Max HR 182
REST Average HR after 90 seconds 149

I feel the pace of the last 3 is a good target for me right now until I get down into the sub 38 range for 10K. I

What pace would you suggest for my 1000's next week? 3:40-3:45?

Cheers,

Ian

[ihenman]

Hey TheEd,

Quick question. Last night out of the blue I noticed some soreness in my arch of my left foot. It hurt quite a bit and just suddenly showed up. I put on an old pair of running sneakers when we walked the dogs and things felt OK. It's slightly there this morning. It's not an acute pain by any means and it is up close to the ball of the foot rather then from the heel forwards.

I'm going to take today off and ice, wondering if this sounds like mild plantar fasciitis ?

I have purchased a second pair of light weight trainers which I used last week for my 2K's and also raced in 10 days ago. I have been doing all my other runs in my regular shoes, but could use a new pair likely.

Also last week was pretty high mileage for me coming in at just over 55KM for the week.

Thoughts?

Ian

[ihenman]

Leg felt fine after a 60 min easy yesterday so did my 6 X 1000 this morning below is feedback with the HR data.

Time AVG / Max / AVG Rest
3:43 / 160 / 172 / 141
3:40 / 165 / 176 / 138
3:41 / 164 / 177 / 140
3:42 / 164 / 177 / 149
3:43 / 165 / 176 / 152
3:41 / 169 / 179 / 155

Also posted my 2 K results above a couple of days back.

How does the HR data look to you? I took a stand still (or close to stand still) rest between reps, I usually move around. This caused my HR to drop down quickly. I noted by the end of the 60 second rest my HR was usually back down to 110 or below.

Ian

[TheEd]

if your resting pulse drops to below 110 in the 1k session the session could be too easy for you .. considering the natural speed aspect this is bound to happen

hopefully you able to increase the pace of your 2k session soon, so the 1k can follow suit

all good and getting some consistency as well

Cheers

TheEd
ps. things a bit up & down this side so may miss a few posts on occasion

[ihenman]

Oki. So I could speed up the 2K's for sure, just not wanting to "race" the training. I'll see how my 6 Mile race does next Monday and go from there. I always jog or walk during my 2K recoveries so that may have something to do with why my HR stays higher. It usually drops to about 130-135 b/w reps before I start again. I just figured out how to find my HR at the end of the recovery b/w reps.

Here's data from past 2 sessions.

2000's

Time AVG / Max / Lowest Rest

7:54 / 164 / 176 / 109
7:36 / 165 / 178 / 134
7:49 / 171 / 178 / 118
7:47 / 172 / 181 / 116
7:47 / 173 / 182 / 122

And the 1000's again, but with lowest recovery HR at end of 1 minute est

Time AVG / Max / Lowest Rest
3:43 / 160 / 172 / 103
3:40 / 165 / 176 / 88
3:41 / 164 / 177 / 92
3:42 / 164 / 177 / 105
3:43 / 165 / 176 / 118
3:41 / 169 / 179 / 108

You tell me, but I think I could speed up the 2000's a tad more and aim for closer to 7:40 per rep? That'd be 3:50 / K which would be closer to the difference b/w my 1K rep 5K pace and 2K rep 10K pace.

-Ian

[ihenman]

Hammered out a 19:09 for my 5K paced tonight. Took the weekend off due to family commitments.

Splits are bit uneven though.

3:50
3:51
3:54
3:51
3:40

Max HR was 183 (during the last K), average was 174 BPM and I was back under a 100 about a minute and a half later.

-Ian

[TheEd]

Ian, how are the arches of your feet? Make sure to keep your calf muscles loose

TheEd

[ihenman]

All is good in the area. It was only for an evening and the next morning then the feeling subsided. Will continue to focus on loose calf's.

6 Mile Race this coming Monday. Looking forward to it, going to go out with an aggressive target pace and see what happens. The course is 3 x a two mile loop that is actually very near my home where I've been training all year. It's a reasonably flat course with a couple of gradual inclines, but not all that steep, unlike the previous two races I've done so far this year.

We'll see what happens

[ihenman]

Race today could've been worse but could've been better. I know it's a normal condition for runners to always feel like they could've done better, but today I really think I could've. I felt like I almost couldn't go on for mile 4 and 5 and then hammered out the final mile some how in just around 6 minutes. Guess that's the ups and downs of road racing

I will give myself a scape goat, I was ripping up an old floor and laying new hardwood for the past two days. So all the squatting kinda had me felling like I had already raced on this weekend when I woke up early this morning to prepare.

So here's the deets:

6 Mile Race was 3 x 2 mile look
Mile 1: 5:52 (may have gone out a little too fast )
Mile 2: 6:01
Mile 3: 6:21
Mile 4: 6:25
Mile 5: 6:35
Mile 6: 6:00

Chipped Finishing Time: 37:14

I had a "SUPER" goal of running as close to 36 as possible in this race but would've been happy with anything under 37.

I think I may try a new tactic at my next 10K. I seem to do best when I run negative splits so I may focus on going out at a slower pace, say 3:50-3:52 / K then speed it up after K 4 or 5.

I'm still optimistic about my goal of breaking 37 this season though. Still 3 races left and more then 2 months of training.

Cheers,

Ian