Here we go again...

[TheEd]

correct . go out at a pace closer to the 1500m pace from the session and after 100m settle into the 3000m pace

looking forward to the session feedback

onwards

TheEd

[muralhape]

Morning TheEd,

I had a nice session today,

Distance Time Rest
0.4k 78 120
0.3k 50 120
0.2 35 180

0.4k 77 120
0.3k 55 120
0.2k 39 -

Well Ed, great session, the first round came really good and the second especially the last two distances (0.3 and 0.3) needed a lot of focus. In the beginning I thought the rest would be more than enough but after the first "round" I felt it was necessary. :whistle:

As I told you when we started the program, I'm better in the shorts distances that's why I feel good and can made it a little bit faster than you say to me:jester: don't know if its the better way to improve, if not, please tell me.

Nice strategy into the 3k race, will do that on Sat.

Best Regards,

FL

(edit) Ed, I just knew that on next Tuesday I'll have to run a 12min test (we do this every three months in Army), running the long distance that I can. Knowing that, about Sat's session, what do you recommend, we keep the "3k trial-test", cut or increase?

p.s I really would love to do a "test" and run on Sat as I want to do on Tue, but don't know if its the best approach...the pace is the same 4.20 - 4.30, but the main problem is that gonna be two runs in a row. Waiting for your thoughts.

[TheEd]

consider only running a 1200m time-trial . saving yourself for the Army test rather

don't go flat out, rather finish feeling as though you have more in the tank (so to say)

enjoy

TheEd
ps.. will take a few cycles to get the benefit of the sessions

[muralhape]

Nice Ed, I thought that you would say that. Which pace should I stick with the 1.2K TT? The pace from 1k session probably gonna be easy for this.


No rush to improve Ed, I'm really enjoying the sessions.

Ed, I was thinking now, for tomorrow's session maybe I could use the same strategy than would do to the 3k TT, start strong, with the pace from 1500 related session for 100m, and after settle into the pace from the 400m's session (4.00 - 4.10) and try to finish strong and wanting to run more. what do you think?

Best regards,

FL

[TheEd]

do a 1200m time-trial, however keep it under control.

Keep some reserves in the tank (so to say) for the 3k test on Tuesday

have a good weekend

TheEd

[muralhape]

Hey TheEd,

Get home now from the season. It went good, the strategy was to sprint the first 100m, maintain the pace and sprint in the last 100m, and I did it.

Distance Time Pace
1.2k 4.30 3.45

I won't say it was easy, but wasn't too hard either, I was feeling that I could sprint more than 100m in the end. Yesterday I trained full body at gym, including squats, I guess I won't do this on Monday, now gonna relax and rest to get ready to Tuesday test.

A great wkd to you Ed! Cheers!

FL

[muralhape]

Hey TheEd,

I'm thinking to do that 6 x 1mim tomorrow, we used to do that before races when I was following the 10k program and I remember it was good, specially psychologically do you think is a good idea or better complete rest for one more day?

best regards,

FL

[TheEd]

consider a rest day with light stretching and enjoy the 3k Tuesday

onwards

TheEd

[muralhape]

awesome Ed, so will be it, rest day with Lightly stretching....

thanks for your advice...

regards,

FL

[muralhape]

Hey TheEd

I had a great run today, it could be better for sure, but I'm really glad with the result from it!

Distance Time Pace
2.9k 12min 4.08

Now I'm ready to start our new cycle, gonna adjust something to Thursday? up to you coach.

Best regards,

FL