A new goal

[IamWill]

Hi TheEd,

After my 5x2's on Thursday, I rested on Fridays, ran 10k on Sat, and 5 yesterday and today. Now entering the last week before my race on the 8th. Should I just follow the program's last week schedule?

Thank you for your advice!

Will

[TheEd]

yes, the last week

enjoy the run down to the event

TheEd

[IamWill]

Hi TheEd,

The paced 5k went well: 19:53, my average HR was 160.
The splits:
1 3:47
2 4:08
3 3:58
4 4:12
5 3:48

Added difficulty was that I was running in the evening and there was a power outage, which started after 1.5k. It was quite challenging to run at that speed while not being able to see the road...

I'm starting to think about my race strategy for Tuesday and I would love to hear your thoughts on that. I'm thinking about aiming at 37:00 (I ran 37:31 on April 17), so a 3:40 pace. Do you think I'm up for that?

Thank you & all the best,

Will

[TheEd]

Will, judging from your last 2k session:

1st 2k: 7:35, HR 165 (171 max)
2nd 2k: 7:42, HR 165 (173 max)
3rd 2k: 7:44, HR 165 (175 max)
4th 2k: 7:57, HR 163 (174 max)
5th 2k: 7:43, HR 166 (176 max)

you would be doing an over bite to go out at 3.40 per k

however, you never know what can happen on the day

reading through your training in reverse .. the strep throat may have signalled a come down in body shape and that could have been what the body was warning with the throat aspect

18:30 through 5k is the pace for sub 37 minutes and I cannot say that you would not be busting a gut looking to run that currently

however if you WILLing to give it a go then the ball is in your court

I love being surprised

TheEd
ps.. are you OK with your run down to the event and what to do over the final days?

[IamWill]

You are right, I'll try to go out at 3:45 and try to run the 2nd half faster.
On the other hand, I'll always experience a big difference in what I can do in races compared to training... Let's see. I'm starting to dream about sub-35, but I know Rome wasn't built in one day:p

The last week is going well, might shift 400's to tomorrow during these last days, will do a very easy (130 HR) 60 minute run with a friend on Friday, and train a group of beginning runners on Saturday. Will do 30 min easy with 1 min strides on Sunday?

[TheEd]

your run down looks fine

Will, I have coached athletes in the past who trained poorly and who raced well, they were scarce commodities

so I look forward to hearing how it goes

enjoy

TheEd

[IamWill]

Well, everytime I ran a 10k race this year, I improved my PB:
Feb 12: 39:26
Mar 4: 38:13
April 17: 37:31
Linear extrapolation of those results predict a time around 37:00:great:
and of course a world record somewhere in 2013:mmm:

On a more serious note: The race is organized by the local athletics club and on April 17 I had about 20 runners finishing before me (a lot considering it's not a big race: about 350 participants). That means I'll probably find some guys to run behind to stay out of the wind. I got a Garmin this week, so now I'll have detailed HR data to examine. It will be interesting to see the HR data for the km splits of the race. Let's see how high I can get in the last km

Thank you for your advice!

Will

[TheEd]

world record is certainly on

look forward to seeing your Garmin data

cheers

TheEd

[IamWill]

Here's the data from my 10x400 session on the track. I know... I went to fast and my rest interval time is all over the place. I blame the fact that I didn't know how to get a proper view of my lap-time instead of overall time:whistle:

lap time HRav HRmax Rtime
1 83 152 170 44
2 77 164 173 58
3 78 162 174 53
4 79 162 177 60
5 79 166 175 67
6 78 162 175 57
7 81 166 176 58
8 80 164 174 51
9 80 167 176 58
10 78 165 178

I remember that you told that this session might be hard on the calves, especially when done to fast. My calves felt and feel good and I'm putting in some extra attention on recovery (ice bath, etc).

Now some nice & easy last days!

My best,

Will

[TheEd]

lol .. you didn't half get carried away

nice session .. focus on recovery and all should be fine

TheEd