In between programmes

[keith_w]

Hi TheEd

4 x 2k today with 90 second recovery with a target of 4:45/Km. Back to the railway again this time on a very nice sunny warm afternoon. Reps came in under 4:50 (4:46, 4:46, 4:47 and 4:47) - quite consistent but the last one was VERY hard with my legs feeling like they'd been drained of all energy and I was hanging on by the end. Maybe yesterday's run was too hard?

Split Time Distance Avg Pace

1 9:31.1 2.00 4:46
2 9:31.2 2.00 4:46
3 9:34.4 2.00 4:47
4 9:34.9 2.00 4:47

Avg HR: 163 bpm
Max HR: 180 bpm
Avg Run Cadence:162 spm
Max Run Cadence:186 spm

At least I don't have to do them again for another 3 weeks

Keith

[TheEd]

yeah .. that may be the case .. getting the balance right is imperative ..

this takes experience .. MMS is the best example of an athlete who has got it right and continues to improve

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

consider he was 51:19 in 2009 and is currently looking to break 40 minutes when the right race pops up

I mention this, as he went through a number of up and downs, and now he balances his program in the right manner, knowing when to run hard and when to back off etc

its all about experience



Onwards and enjoy the weekend

Lanzarote Ironman 2014 this side

Cheers TheEd

[keith_w]

Goon Evening Ed

I re-read most of that thread on Friday evening and I think the main thing I need more of is patience! I have to stop trying to push the pace all the time and learn and develop with the cycles.

Anyhow two runs to report.

Saturday - easy 30 mins recovery run

Distance: 5.41 km
Time: 30:03
Avg Pace: 5:33 min/km
Elevation Gain: 24 m
Avg HR: 153 bpm
Max HR: 165 bpm

and Today - Long Run 60 to 90 mins - not the route planned which would have been closer to 90 mins as the rain, thunder and lightning cause a re-evaluation of my sanity and I changed direction to get somewhere dry. Set off with a goal pace of 5:30/Km and was pleased to be able to hold a steady pace before the weather intervened.

Distance: 14.65 km
Time: 1:22:02
Avg Pace: 5:35 min/km
Elevation Gain: 219 m
Avg HR: 151 bpm
Max HR: 164 bpm

6 x 1Km next - same pace as last week?

Thanks


Keith

[TheEd]

great stuff, the important part is to only consider doing the needed sessions between day 3 to day 8

if you had a heart rate monitor, you would run according to pulse and not trying to run the route in a specific time

it comes with experience, however the core sessions are between day 3 and 8 .. and that is all where one needs to focus on

1k session at same pace however if feeling strong the last 2 x 1k can be 5 seconds per k quicker

it will come together

TheEd

[keith_w]

Hi TheEd

I do always use the Garmin HR monitor and today was working at keeping my HR at around 150/152 on the flat bits as that equated with 5:30/Km. Problem living in Wales is the hills which make keeping a steady rate virtually impossible although my full run average came in at 151 by the end.

Should I stick with that HR irrespective on the basis the downhills will compensate for the very slow climbs or is there another way I can utilise it?

Thanks

Keith

[TheEd]

As you develop you will hopefully be able to run around 140 bpm on the flat at the same pace

with the program, when the athlete starts off, we try to focus on the quality and we work off easy runs being 1 minute per k slower than current 10k pace

if the pulse hovers around 140 at that pace, then it is good

as the athlete progresses we have the athlete increase the pace and the pulse should not move up by more than 5 to 10 beats

what must be noted, is the body is expected to have its up & downs, this is normal

hopefully this isn't too confusing

TheEd

[keith_w]

Thanks very much Ed - that really made sense and filled a gap in my knowledge of the cycles.

I doubt though I'll ever get my heart rate that low though . For some reason it's always been higher than it should be for my age. I'm 55 now and no way should my race pace be in the 170's according to the standard calculation, but my GP who'se a very keen runner himself has said its nothing to worry about - it just happens with some people. Resting is around 55.

Having said that 150 seems to equate to around 5:30 on the flat which us roughly 1:15 slower than my current 10K pace so not a million miles away.

Thanks for all the information and input Ed - I'm certainly enjoying the programme at the moment - even the intervals !!

Keith

[keith_w]

Hi Ed

Further to your last post, I tried something different today for my easy 30 minute run. I switched my garmin to HR mode and tried to keep my HR at 150 bpm irrespective of terrain. It was quite difficult as there's a noticeable delay between my changing pace and the HR catching up, but I was pretty pleased to get as close as an average of 148. Might be useful as a gauge to future pace?

Maybe 140bpm and 5:45Km are not as far apart as I though

Distance: 6.45 km
Time: 34:10
Avg Pace: 5:20 min/km
Elevation Gain: 72 m
Avg HR: 148 bpm
Max HR: 154 bpm
Avg Run Cadence: 170 spm
Max Run Cadence: 184 spm


Keith

[keith_w]

Evening Ed

6 x1k today at least weeks pace with 75 second recoveries. Felt a bit 'coldy' with a sniffy nose and a cough and don't know if that made a difference, but felt very heavy legged for the last 4 intervals so no chance of a faster last two Garmin was all over the place as well with big variations where I was running which affected time and distance a bit. Weather was nice and sunny though

Distance: 7.12 km
Time: 37:16
Avg Pace: 5:13 min/km
Elevation Gain: 27 m
Avg HR: 160 bpm
Max HR: 175 bpm
Avg Run Cadence: 166 spm
Max Run Cadence: 186 spm

Split Time Distance Avg Pace

1 4:37.7 1.00 4:38
2 4:37.8 1.00 4:38
3 4:39.1 1.00 4:39
4 4:39.4 1.00 4:39
5 4:38.8 1.00 4:39
6 4:38.0 1.00 4:38

A hard session........onwards


Keith

[keith_w]

30 min easy recovery run. Set myself a target of 10K pace plus 1 minute (5:40 - 5:45) or a HR of 145'ish. Worked well and gave me a good idea of where I am currently.

Distance: 6.52 km
Time: 36:20
Avg Pace: 5:34 min/km
Elevation Gain: 52 m
Avg HR: 144 bpm
Max HR: 152 bpm