A new goal

[TheEd]

it will be interesting to see the swing round once you do your first interval session

TheEd

[IamWill]

Zeker interessant!

Would it be smart to start with a couple of fast 200m repetitions (with full recovery) per week towards the end of my base phase in order get bio-mechanically used to faster paces and work on running economy?

[TheEd]

no need for that Will .. you will roll into everything without complications, after the 5 x 2k (which is normally difficult to start with) things start getting easier

Enjoy

TheEd

[IamWill]

OK, I'll skip the speed work until I start a new cycle!

Today's race was fun! Even though I had a rest day yesterday, my legs still felt slightly tired. I did a 4k warm up (also to make today's mileage/time one feet). The race consisted of three laps of about 3.3k in a park. Quite difficult course at some parts (descents with a lot tree roots etc.). My Garmin said it was 9.7k total. I finished in 36:58 (3:49 pace). I'm 99% sure i came in third, although the unofficial results say 4th:confused: (someone might have ran two laps instead of three...). Number 1 & 2 took off at the 2nd k and I couldn't keep up with them. Settled in a nice pace together with one other runner and beat that guy in a sprint over the last 200m. Possibly could have raced slightly faster the last kilometers, but numbers 1 & 2 were out of reach and I felt confident I would finish 3rd.

My average HR was 173, max 180 (for comparison: my 36:41 10k PB was 178 average, 183 max)

km time distance pace
1 3:33.8 1,00 3:34
2 3:46.1 1,00 3:46
3 3:43.5 1,00 3:44
4 3:44.6 1,00 3:45
5 3:54.0 1,00 3:54
6 3:57.3 1,00 3:57
7 3:49.2 1,00 3:49
8 4:04.3 1,00 4:04
9 3:52.5 1,00 3:53
10 2:33.6 0,68 3:46

Felt slightly under the weather when I got home, but some more food, sleep and hour in a hot tub took care of that. We'll see how the legs feel tomorrow:mrburns:.

Will

[TheEd]

if the build up has been effective, you should recover quickly, you will feel tired due to running at a higher level than your current training pace

this is a very good result considering the 'phase' you are in

TheEd

[IamWill]

I did a very easy 12k (5:41, HR 129) this morning and experienced no problems. Then again, 2nd day after race day is always the worst, so I might have to suffer a bit tomorrow...

I'll keep you updated about the recovery.

Will

[IamWill]

You were right about the quick recovery

I had some DOMS in my quads this morning, but it quickly went away when I started my run. I did 14.3k @5:05 pace. I actually felt like running longer, but I didn't want to depart too much from the prescribed 60 minutes. My average HR was 142. Tomorrow another 1 hr run and then a rest day.

Will

[TheEd]

this is good to read .. you can start looking forward to the new cycle of faster running with confidence

remember that the first 5 x 2k session is quite a bite and then the athlete seems to move to a new gear after blowing out the valves

enjoy

TheEd

[IamWill]

a quick update:
I took Wednesday off (I did some core strength exercises and I swam some laps in the pool).
Thursday: 20k @ 5:19 min/km, average HR 147, a bit more than 75 minutes because it's been ages since my last proper long run.
I recovered well, today I did 12k @ 4:50 min/km, average HR 146.

[TheEd]

this is good to read Will

signs of absorbing the workload in a positive manner

onwards and forwards

TheEd