Sub 45 by 23rd September 2012

[Boony]

Morning TheEd,

ok cool, I'll continue recording the HR data and my weight as well. For your info i'm 32.

At my last race, where I ran the PB, my weight would of been around 13st 13lbs (88.5kg). I'm 5ft 10/11ins so around 179cm.

In January, when I started running consistently, I was hovering around 15st (95kg), so have dropped a stone in 7 months. From when I was playing football on a regular basis (in my late 20s) my fighting weight then was between 12st-12st 4lbs (75-78kg).

What options to I have in terms of working on the 2k session? Are there other things I could be doing that will assist in improving this, or is it just a case or repetition over a period of time?

Cheers,

Nick

[TheEd]

thanks for that feedback .. great

regarding the 2k .. this will come with experience

with experience comes mental hardiness and better concentration

what follows are better results

avoid injuries and serious illness, run through the cycles and the rest will follow

enjoy

TheEd

[Boony]

Cheers, I'll keep on going through the cycles and look to improve the quality sessions each time I do them.

Yesterday I ran 90 mins easy. 13.54K @ 6.41/k. Av HR was 152, im thinking this is a little higher than where I should be at for the pace I was running?

[TheEd]

if you doing over 90 minutes then look to drop the pulse towards 145 bpm

hope all goes well

TheEd

[Boony]

Hi TheEd,

Did you catch the mens triathlon? A sub 30 10K after swimming 1.5K and biking 43K??? Mindblowing!!! :wow:

Anyway onto my meagre efforts :p

6x1K session performed today

Total time, (Time of prev 6x1K session), HRs at end of interval.

1. 4.28, (4.19), HR 166
Rest 90 sec - HR 128
2. 4.31, (4.20), HR 170
Rest 90 sec - HR 138
3. 4.25, (4.29), HR 172
Rest 90 sec - HR 138
4. 4.29, (4.26), HR 176
Rest 90 sec - HR 145
5. 4.30, (4.38), HR 176
Rest 90 sec - HR 148
6. 4.28 (4.43), HR 179
Rest 90 sec - HR 136

So, reasonably pleased with that. Target pace is 4.25-4.30 so although I'm nearer 4.30 for most intervals I'm happy that the consistency is there.

Onto the 5K paced run on Saturday, last time out I ran it in 23.34 (4.43/k). Thinking of aiming at 23.00-23.15 (4.36-4.39). Does that sound suitable?

Cheers,

Nick

[TheEd]

start off at 23:30 pace and if feeling fine increase tempo after 3km, do not crash and burn on these sessions as they intended to boost and develop pace judgement

onwards and forwards

TheEd
ps.. quite a decent Triathlon though the cycle leg seems to reduce everything to the run leg ..

[Boony]

5K paced run complete in 24.01. Took your advice and settled into a steady pace, didn't have 23:30 in me today.

Av HR 170.

Cheers,

Nick

[TheEd]

how things going Boony?

TheEd

[Boony]

Hey TheEd,

all good thanks. Didn't post as I realised you were away.

Last week

Mon - 30min easy
Tue - 30min easy
Wednesday - 3x5minF/1minS
Thursday - 30min easy

Had a 10K race on Sunday, ran it in 49.32min. Had a plan A, but it was very hot and really needed a plan B! Plus I didn't really stick to Plan A very well either.

For some reason went out far too quick, 3.55 and 4.32 for the first 2Ks!!! Not sure what I was thinking, then ended up doing the rest of the race between 5.00-5.10, not a very good strategy on the hottest day of the year!

Anyway, its more experience for me, so i'll use it in a positive way.

This morning ran 30min easy @ 6.00/K

My final race before I go on holiday is in 5 weeks (on the 23rd Sep). So I'll repeat what I've been doing recently i.e. first 2 weeks of the cycle followed by a full 3 week cycle. I think my sub-45min goal is a little beyond my reach at the moment, but if its not too hot it'd be nice to go for sub 47min, maybe close to 46min if everything comes together.

Aims for the next 2 weeks are

4x2K @ 4.40 to 4.45
6x1K @ 4.25 to 4.30
5K between 23.30-24.00

How does all this sound?

Cheers,

Boony

PS. Ive dropped my weight to 13 1/2 stone, at my last race I was just under 14 stone. Hopefully by the 23rd I'll be down to 13 stone.

[Boony]

Morning TheEd,

update for this week after the 4x2K session this morning

Tues - 30.05 @ 5.46/k for 5.21K
Wed - 30.05 @ 5.45/k for 5.23K

Today - 4x2K (last sessions times in brackets, from 2nd Aug)
1. 9.26 @ 4.43/k (9.27 @ 4.44/k)
2. 9.18 @ 4.39/k (9.30 @ 4.45/k)
3. 9.13 @ 4.37/k (9.30 @ 4.45/k)
4. 8.56 @ 4.28/k (9.36 @ 4.48/k)

Felt really controlled and fresh all the way through each interval and only pushed on the final 400m of the final interval. A good improvement for me compared to previous 4x2K sessions, and sets me up well for the rest of this 'mini 2 week cycle'.

Cheers,

Boony