In between programmes

[keith_w]

Hi Ed

VERY hard - Just got home now after the session

Tried to use the local school (Grass) running track but sadly it was neither marked out or cut and was still marked for rugby and football. The long grass, lumps and molehills made it a bit less than ideal. Weather was lovely and sunny with a breeze in my face on the outward leg.

Split Time Distance Avg Pace
1 4:39.5 1.00 4:40
2 4:43.4 1.00 4:43
3 4:43.9 1.00 4:44
4 4:48.6 1.00 4:49
5 4:58.4 1.00 4:58
6 4:58.3 1.00 4:58

Soft target was 4:40 to 4:50 but for the last two I just battled to keep below 5:00!

Keith

[TheEd]

you will still get the benefit of the session despite it not going as planned

once consistency achieved results certain to follow

onwards and enjoy

TheEd

[keith_w]

Morning Ed

Last few days have been as per the programme pretty much.

Tuesday; a lovely trail run over the hills
Distance: 7.40 km
Time: 47:10
Avg Pace: 6:19 min/km
Elevation Gain: 333 m

Wednesday; an easy road run
Distance: 10.32 km
Time: 59:30
Avg Pace: 5:44 min/km
Elevation Gain: 120 m

Thursday - Rest

Today (Friday) 5Km Time Trial. Had set a target pace of 4:50/km
Distance 5km - Time 24:40.0 - Average pace 4:56/km

Garmin wont give me a per/km split as I'd set it up as a workout, but roughly from Endomomdo they were
4:47, 4:49, 4;53, 5:04 and 5:06

Have found my legs a bit heavy this week, but not sure if thats down to the training or my work (I'm a Postman) as I've been on a walking round this week and doing 4/5 Miles each morning before doing my training later in the day. Be back in a van the week after next so that might help?

BTW my race plans are;

Market Drayton 10k 10th May
We Love Manchester 10K July
Cardiff Half 6th October

Plus a few local club runs ( a 5 Mile road race and 8 mile trail run)

Thanks for all your help

Keith

[TheEd]

post more often next week about your recovery, things should start getting easier next week as it is very much a down week

that's correct yes?

then you can plan towards 10th May

TheEd

[keith_w]

Will do Ed

I've got an easy work week as well - only Tue/Wed/Thur so hopefully I'll be feeling fresher as well

Thanks again

[keith_w]

One question - can I swap the next two days around so I do the hour run on Sunday?

[TheEd]

that shouldn't be a problem

what must be remembered, it does take a while to adapt to the program sometimes, however, once you do and especially if you stick to it and achieve consistency the results speak for themselves

we always like referring to MMS - Improving 10k with regular training

http://www.time-to-run.com/forums/showthread.php?t=286

then go to his last session this week

http://www.time-to-run.com/forums/showth...86&page=77

the programs work, just this thing life that sometimes gets in the way

have a grand weekend

TheEd

[keith_w]

Hi Ed

Work got in the way yesterday and I didn't get out so combined both days into a long easy run today - hope that was OK?

It's a run I've done many, many times and I had to fight the temptation to push on as I know pretty well all the various 'split' points, however I kept the pace and HR very easy all the way around.

Distance: 10.39 mi
Time: 1:43:45
Avg Pace: 10:00 min/mi
Elevation Gain: 1,410 ft
Avg HR: 143 bpm

Splits were;

1 9:50.4 1.00 9:50
2 9:44.6 1.00 9:45
3 10:53.4 1.00 10:53
4 10:53.4 1.00 10:53
5 11:05.2 1.00 11:05
6 9:52.0 1.00 9:52
7 9:16.7 1.00 9:17
8 9:53.6 1.00 9:54
9 10:34.0 1.00 10:34
10 8:57.7 1.00 8:58
11 3:01.7 0.39 7:42

Felt really good and I actually had something left in my legs at the end.

Fartlek tomorrow - was planning the 10K pace session then a short easy trail run with a few hard hills?

Thanks

Keith

[TheEd]

3 weeks to go .. 10k session can be on this coming Thursday .. aerobic runs till then are fine

then Day 3 to Day 8 are important

over to you

TheEd

[keith_w]

Hi Ed

When it comes to the next cycle, there is a slight problem that I'm working timing a race in Limerick on weekend 3rd/4th May, so will find it hard to fit in a run on either of those days. I'd appreciate your input in where to put day 3 to 8 and work around that.

Should be back for Monday 5th and then I'm off all week

Thanks


Keith