break 38

[RunSam]

Good morning TheEd,

My next race is 22 march which is 10k seeding race for 21k gothenburgVarvet(16th May).
(both of which I also see the big swede is running)
My training will focus on the 10k distance, although I will be doing a couple of triathlons also.
My body feels quite good.


RunSam

[TheEd]

OK .. it would be a good idea to restart the 3 week cycle from Tuesday again

for the next 2 days run as you feel and get yourself G eee'd up for the 2000's on Thursday

2 three week cycles will take you to the 22 March

Cheers

TheEd

[RunSam]

Sounds like a good plan, will do!

Thanks
RunSam

[RunSam]

Hi TheEd,

I was unable to do my 2000's on thurs as planned because I was not feeling up to it. I was suffering from a sore throat and ulcers in the mouth. After 3 days rest and plenty of sleep I felt strong again. Had a resting pulse of 36 last night in bed.
Today I did the 5x2000's and feel I finally made some inprovement with them. This is the 3rd time I have done this session and for the first time they felt relatively easy especially durring the 90 second rest. A stroll in the park in comparision to the first 2 attempts.
Here is the data.

1. 7mins 51
172 max
158 av
93 after 90 second rest

2. 8mins 05
170 max
161 av
93 after 90R

3. 8mins 19
172 max
161 av
104 after 90R

4. 8mins 28
172 max
160 av
99 after 90R

5. 8mins 18
175 max
164 av
98 after 90R

15/2 Total running time 41.01
average heart rate 161

Previous 2 sessions:

8/1 Total running time 42.42
average heart rate 170

29/1 Total running time 43.02
average heart rate 167


Thanks:whistle:

RunSam

[TheEd]

HI runsam .. for the future .. rather not do the 2000m session after suffering from what you have mentioned as the chance of having a bad session and making yourself more sick after this session is very high.

The 2000's are the strength of the 10k training routine and we need to chip away slowly but surely to get down to 7.40 per 2k

keep providing feedback so we can see how things go

TheEd

:mrburns:

[RunSam]

Hi TheEd,

Did day 5 yesterday "longest run" although I was a little short on time so I only did 10k!
time 51.47
av pulse 129
temp -8
Reasonable time for the pulse, definitely seeing some improvements.

thanks
RunSam

[TheEd]

you have certainly been having a few problems along the way however you are getting used to routine and the 5x2000m session is the session that determines your future 10k success

once you go through a few cycles without hassles etc u will see the full benefits of the program

TheEd

[RunSam]

Hi TheEd,

Today was day 8: 6x1000m
temp -2
3cm snow

1) 3.52
max hr 168
av hr 157
hr after 60s rest 105

2) 3.56
max hr 170
av hr 159
hr after 60s rest 101

3) 3.57
max hr 172
av hr 160
hr after 60s rest 98

4) 4.01
max hr 172
av hr 161
hr after 60s rest 102

5) 4.00
max hr 173
av hr 162
hr after 60s rest 103

6) 4.00
max hr 173
av hr 164
hr after 60s rest 99

Total running time 23.46

Maybe the snow helped me, it was quite slippy so I just tried to run smoothly.
The times where very constistant considering I ran mostly by feel, I did not follow the times and only looked at my pace occasionally.

I was really pleased with the times,:whistle: massive improvement on the first attempt (3/2), knocking off 1min 49, In 2 and a bit weeks. Heart rate and pace staying fairly stable too. I feel I am close to going sub 20 over 5k, I have that session on tuesday.

thanks Ed

RunSam

[RunSam]

Tomorrow is a rest day which suits me fine, not to sure how much rest I will get though as my wife is about to go into labour!:yikes:

[TheEd]

Stay in touch RunSam and let us know what pops out

congrats in advance

and nice going with the 1000's .. as mentioned, you have not had much luck with your sessions and the secret is consistency, was that is achieved the rest follows

TheEd