When to start program? Need advice.

[kilroy]

Hi Ed!

Think it´s time for some feedback from off and buildup. Had a cold at the end of the "off period" and start of "buildup" so I had to cancel 2-3 sessions Other than that it has been quite comfortable period where my feeling and mood has more or less ruled the sessions.

Will do a 4k time trial on friday, and then we take things from that? Keep in mind my 10k race 29th of March (feels distant a day like this when the snow is falling). Gives us about 2 weeks of preparation... will not participate if it´s not bare ground

The weight has dropped about 0,5-1 kg during period.

BR/ Kilroy

[TheEd]

Welcome back kilroy

your 4k time-trial will set the tone

so as soon as we have the result it is onwards and forwards

TheEd

[kilroy]

Hi Ed.. feedback from today´s 4k time trial on treadmill (still snow on road/tracks).

6 weeks without intervals was hurting today The last 1-1,5 k was a real challange both mental and body . Anyway.. I am pleased afterwards that I managed to keep up the pace to the end.

1k 3:45.8 (avg. 157 hr)
2k 3:37.5 (avg. 168 hr)
3k 3:33.0 (avg. 173 hr)
4k 3:33.0 (avg. 177 hr)

Time: 14:29
0-2 km 7:23
2-4 km 7:06

HR session avg: 168 (88%)
Max hr: 180!

Past 4k trials
#1 http://www.time-to-run.com/forums/showpo...stcount=39

#2 http://www.time-to-run.com/forums/showpo...stcount=58

Best Regards /Kilroy

[TheEd]

This is what happens with the constructive training you are doing

you have moved to a new level in running and your running memory (what the body demands) knows what it is capable of, obviously it is not always the case however what has happened here has happened many many times during my past coaching experience.

welcome to your new level as an athlete

what we do now is start the new sessions at a slightly more intensive pace than previously or at the same pace as before for the 1st cycle, this also depends on when you want to be ready

you determine the period of when to race and when to rest

as you are racing on the 29th March we should rather consider doing the paces according to the 4k time-trial done today, so

2000's pace = 3.50 or 3.55 per k

1000's Tuesday = 3.40 or 3.45

then we need to roll towards the 29th with relaxed runs

could you please give me an indication of how you found the 1hr runs during the '10k training build up period', please?

I would like for you to maintain those runs towards the 10k race for now, so that your new training cycle starts after the 29th

after your feedback I shall break the sessions down for you

After the 10k we can get down to the new exciting work

Kilroy, you have every reason to be pleased with yourself

well done

TheEd

Hi Ed.. feedback from today´s 4k time trial on treadmill (still snow on road/tracks).

6 weeks without intervals was hurting today The last 1-1,5 k was a real challange both mental and body . Anyway.. I am pleased afterwards that I managed to keep up the pace to the end.

1k 3:45.8 (avg. 157 hr)
2k 3:37.5 (avg. 168 hr)
3k 3:33.0 (avg. 173 hr)
4k 3:33.0 (avg. 177 hr)

Time: 14:29
0-2 km 7:23
2-4 km 7:06

HR session avg: 168 (88%)
Max hr: 180!

Past 4k trials
#1 http://www.time-to-run.com/forums/showpo...stcount=39

#2 http://www.time-to-run.com/forums/showpo...stcount=58

Best Regards /Kilroy

[kilroy]

Hi Ed.

So you think I have move to a new level? Happy to hear that, was quite hard mental yesterday. But as you say, you have seen it before and I think the coming cycles will improve.

I find the 1hr runs good, no problems with that. I have about 12k to my job so I have done some 1hr sessions that way. Will continue with that until after 29th?

Looking forward to see how you think I should train towards 29th. Thanks Ed!

BR /Kilroy

[TheEd]

Running is about mental strength, it is this fabric that is the most important for a runner if they want to improve and compete

I am happy to hear about the 1hr runs and will try to find a way to keep those runs as your normal supplementary runs

next Tuesday 2000's

and the Tuesday following 1000's

easy run today and tomorrow - the normal 75 minute run

Monday 10 or 12k your choice

Tuesday 2000's .. will be great to hear feedback from this

Wednesday 1hr run

will chat about further sessions after 2000's

also need to know if you have any hills in your area which can be used for training in the future?

TheEd

[kilroy]

Ed, I am still alive..!

As expected it was an hard session, not the great feeling I had last time I did the 5x2000. But that is no surprise! Feels great to have carried it out.

Any thoughts about the result (treadmill)?

7:40 (159 hr avg - rest between 1-2 low 105)
7:40 (163 hr avg - rest between 2-3 low 122)
7:40 (162 hr avg - rest between 3-4 low 128)
7:45 (169 hr avg - rest between 4-5 low 133)
7:46 (171 hr avg)

Time: 44:47 incl. rest
HR: 162 (87%)

Breakdown:
#1 3:50 + 3:50
#2 3:50 + 3:50
#3 3:50 + 3:50
#4 3:50 + 3:55
#5 3:52 + 3:54

Last 5x2000 session, 2 months ago:
http://www.time-to-run.com/forums/showpo...stcount=64

Best Regards
Kilroy
:mrburns:

I have a lighted ski/running track in my area, it is quite hilly (short hills) but only 2,5-3k. Otherwise quite flat roads.

[TheEd]

always remember it is like blowing the old cobwebs away or taking the sports car for a hard drive after being in the garage throughout winter

this is normal and you will be surprised how different you (good) will begin to feel shortly

TheEd

[kilroy]

Hi Ed,

What sessions should be done (thur-mon) until next quality session on tuesday, the 6x1000?

Followed up yesterdays 5x2000 with a 1h relaxed run this morning.

Regards /Kilroy

[TheEd]

Hi Kilroy

let's maintain those 1hr runs and then do the long run on the weekend up to 90 minutes

please provide feedback because the 1hr runs should now be quite a normal part of your routine

after the 1000's on Tuesday we will have a slight cutback to provide freshness for the weekend race

Cheers

TheEd