Sub40 goal midlife crisis?

[TheEd]

that shouldnt be a problem

TheEd
ps. somehow I missed this post

[Tallon]

Hello TheEd,

day 8 target pace 4'00

10min warmup
1k pace 3'51 bpm 176
60sec rest
1k pace 3'47 bpm 162
60sec rest
1k pace 3'51 bpm 161
60sec rest
1k pace 3'51 bpm 161
60sec rest
1k pace 3'58 bpm 162
60sec rest
1k pace 3'50 bpm 164
60sec rest
1k pace 3'44 bpm 169 effort 5/5
60sec rest
1k pace 3'41 bpm 172 effort 5/5
60sec rest
10min cooldown

Did 8 repetitions instead of 6 by mistake. Feeling more confident as new speeds are coming into reach.

Regards,

[Tallon]

Hello

5k paced run target pace 4'10
1k 4'03 bpm 86
1k 4'04 bpm 115
1k 4'05 bpm 134
1k 4'12 bpm 140
1k 4'08 bpm 139 effort 6/5
total time 20'34 @ 4'07

To be honest this is the first real 5k paced run ever. All the other cycles I have been doing shorter races on those saturdays. The truth is I am disappointed with the time: viewing last 2k and 1k times I thought I could run it under 4'00 pace, so I started too quickly as usual probably.
On the other hand this 5k was on a similar circuit (not tartar) and morning hour of the day as the 10k race next week : temperature was around 25ºC, around 10ºC higher then usual training.
I am really puzzled by the heart rhytm numbers, they look either way too low or either I am weak and cannot push myself to higher bmp. I was really exhausted and could not maintain this pace although the bpm looks ok.
Next 10k race will be around 25ºC or higher as well I guess, and the last 2-3km are not flat anymore. I think I have to set myself a realistic goal of 4'20 average pace of 43'20 time despite having trained for 4'10.

Regards

[TheEd]

you have had great improvement and learning to run with 'intense' takes time, be positive towards yourself and roll with the difficult times and focus on the good vibes and you will reach your destination

experience is a runner's best friend

on we go

TheEd

[Tallon]

Thank you for the motivating words theEd, much appreciated. Feeling stronger again :great:

10x400m target pace 3'50 with 60 sec rest
3'46 bpm 151
3'30 bpm 152
3'37 bpm 153
3'35 bpm 76
3'37 bpm 83
3'43 bpm 73
3'32 bpm 78
3'32 bpm 81
3'34 bpm 92
3'37 bpm 159

failing hrm readings there obviously

[TheEd]

Tallon, how do you feel after this session, hopefully your calf muscles do not give you any problems?

onwards

TheEd

[Tallon]

Hello TheEd:
Thank you for your interest: my calves are getting better with time. No bad sensations from the latest 400m sessions. I am careful to stretch well and also had massage a month ago.

Today was finally race day after training of the last 5 months. My plan was to stick to 4'10 from start till finish, but was not able to. I should have run faster on the downhill parts at the start to compensate for the harder last 2-3km. Anyway happy with a new PB of 42'04, averaging 4'17 :

Splits were:
4'07 bpm 108
4'11 bpm 145
4'03 bpm 168
4'15 bpm 152
4'20 bpm 162
4'11 bpm 176
4'12 bpm 178
4'36 bpm 178
4'26 bpm 178
4'16 bpm 177

Thank you so much for making this posible with this great program TheEd :notworthy: Feeling happy but at the same time unsatisfied as I want to get better

Not sure what to do now: I hit the target times for 2k, 1k and 400m in the last 2 cycles but was unable to hit the corresponding 10k time. Does it make sense I need more easy runs? There is another 10k in two weeks I would like to participate in. Would 2 weeks of the buildup and doing the 10k as new test make sense?

Kind regards

[TheEd]

firstly congrats on the new PB

things will get better with experience and learning to apply different aspects of your training to race day, this is all about becoming a runner

for your run down to your next event, which I take is Saturday week, yes?

easy days after the race

Thursday: 2 x 2k @ projected 10k pace with 2 to 3 minutes easy in-between, then 3 x 1k with 2 minutes rest pace 'only' 10 seconds per k faster than 2k pace .. do not run any faster, focus on controlling your pace and relaxing while still hitting the target. so your 2k pace will be 4.10 and your 1k pace will be 4 minutes per k

after the 2nd 1k, you can run the last 1k as you feel and as fast as you feel

Rest Day Friday, then Saturday a controlled 5k @ 4.10 per k

Sunday 1hr recovery then Monday Rest or swim

Tuesday: 3 x 5 minutes @ projected 10k race pace with 2 to 3 minutes easy

then the normal run down to the event

TheEd
ps.. do ask questions for clarity

[Tallon]

thank you TheEd. All very clear. Will update with the quality sesión and next race.
Kind regards,

[Tallon]

Hello, results of yesterday's session trying to jump out 100m and then run relaxed at steady target pace

2k 4'07 bpm 147
2'30 rest
2k 4'09 bpm 154
2'30 rest
1k 4'11 bpm 149
2'00 rest
1k 4'04 bpm 153
2'00 rest
1k 3'57 bpm 153