Build Up Period

[TheEd]

great .. then you should slot in rather well that you continue with the Build Up

as for pace .. 150 to 165 bpm over the last 15 minutes .. build the pace up slowly in 5 minute increments, so you finishing faster

enjoy

TheEd

[OsirisD]

Understood!

Regarding day 11 of the buildup(which will be this Friday), it says "warm up then 5 x 8min paced at 75% effort with 2 min easy in-between". What would be 75% effort? Should it be a speciffic pace, or speciffic HR?

[OsirisD]

Hi Ed,
Runs this week so far:

* Monday - 45min easy race recovery; 7.53km @ 5m:59s/km @ 147bpm avg HR @ 29 deg C
* Tuesday(day 08 buildup) - 1hr easy; 9.69km @ 6m:12s/km @ 149bpm avg HR @ 31 deg C
* Wednesday(day 09 buildup) - 45min easy + 15min(each 5min faster) @ 30 deg C:
[INDENT]* 45min; 7.58km @ 5m:57s/km @ 146bpm avg HR[/INDENT]
[INDENT]* 1'st 5min; 0.89km @ 5m:39s/km @ 155bpm avg HR[/INDENT]
[INDENT]* 2'nd 5min; 0.95km @ 5m:17s/km @ 160bpm avg HR[/INDENT]
[INDENT]* 3'nd 5min; 1.02km @ 4m:54s/km @ 165bpm avg HR[/INDENT]
* Thursday(today, day 10 buildup) - 1hr easy; 9.39km @ 6m:23s/km @ 149bpm avg HR @ 34deg C


Question from previous post:

Regarding day 11 of the buildup(which will be this Friday), it says "warm up then 5 x 8min paced at 75% effort with 2 min easy in-between". What would be 75% effort? Should it be a speciffic pace, or speciffic HR?

P.S. I also post temperatures because I usually run around 5 or 6 PM after I get back from work, with 90% of the course in direct sunlight. If you think it's not necesary I won't post them in the future.

[TheEd]

Hi O, we away for midsummer celebrations, so caught in a gap

perceived effort or more accurately for now, 10k time + 5 to 10 seconds per k .. pulse would move up to 160 bpm after 2 minutes of running and then kept below 170 for the rest of the 6 minutes

would be interesting to see what pace that is

however, the whole idea behind the fartlek sessions is to come back to faster running on the build-up and not to be too worried about pace and pulse

so .. run according to perception and write the results down afterwards

make it enjoyable without trying to achieve a specific goal

hope this helps

TheEd
ps.. temp plays a major role, if too hot will impair performance

[OsirisD]

Hi, thanks for clarifying!
I'll do the first 8min as a trial with pulse like you reccomended and the other 4 as I feel.

Regarding rolling hills run on Sunday, can I go trail running?

[OsirisD]

Hi Ed,
Friday run was a failure...It was very hot(around 33 deg C) and very windy. Overall it felt very hard and finished completely dehydrated and the pulse was out of control...
Anyway, breakdown:

* 4 min warm up, 6:06/km avg pace, 145bpm avg hr
* 1'st 8min as a 2min + 6min:
[INDENT]* 2min, 0.35km @ 5:42avg pace @ 156avg HR[/INDENT]
[INDENT]* 6min, 1.29km @ 4:40avg pace @ 168avg HR[/INDENT]
* 2min easy @ 6:00avg pace @ 165avg HR
* 2'nd 8min, 1.72km @ 4:40avg pace @ 174avg HR
* 2min easy @ 6:00avg pace @ 170avg HR
*'3'rd 8min, 1.64km @ 4:52avg pace @ 175 avg HR
* 2min easy @ 6:06avg pace @ 171avg HR
* 4'th 8min, 1.60km @ 5:00avg pace @ 176avg HR
* 2min easy @ 6:38avg pace @ 169avg HR
* 5'th 8min, 1.45km @ 5:30avg pace @ 172avg HR
* 2min easy @ 6:22 avg pace @ 166avg HR

Saturday was an easy bike ride, 21km @ 117bpm avg HR

Today(Sunday) I did a comfortable trail run of 44m:38s @ 5:34/km avg pace @ 157bpm avg HR @ 132m elevation gain.


UPDATE Monday Run:

* Monday, easy 75min, 12.65km @ 5.56/km avg pace @ 149bpm avg HR @ 29-30 deg C. Felt really nice & comfortable.

UPDATE Tuesday Run:

* Tuesday, easy 1hr, 9.95km @ 6.02/km avg pace @ 149bpm avg HR @ 33-34 deg C. Felt ok.

UPDATE Wednesday Run:

* Wednesday - 45min easy + 15min(each 5min faster) @ 36-37 deg C:
[INDENT]* 45min; 7.27km @ 6m:11s/km @ 149bpm avg HR[/INDENT]
[INDENT]* 1'st 5min; 0.83km @ 6m:03s/km @ 156bpm avg HR[/INDENT]
[INDENT]* 2'nd 5min; 0.90km @ 5m:37s/km @ 161bpm avg HR[/INDENT]
[INDENT]* 3'nd 5min; 0.98km @ 5m:06s/km @ 165bpm avg HR[/INDENT]

UPDATE Thursday Run:

* Thursday, easy 1hr, 10.01km @ 5.59/km avg pace, @ 149bpm avg HR, @ 29 deg C

I'll do the 5 x 8min this Friday, and Saturday do a time trial?

[OsirisD]

Hi Ed,
Today I ran day 18 of the buildup. And compared to the run last Friday(day 11), today felt like I've hit the jackpot ))).
I mean, take a look at the post above and compare data. It looks like data from 2 different runners ).

Breakdown(temp. was 33-34deg C):

* 4 min warm up, 6:04/km avg pace, 138bpm avg hr
* 1'st 8min as a 2min + 6min:
[INDENT]* 2min, 0.39km @ 5:07avg pace @ 152avg HR[/INDENT]
[INDENT]* 6min, 1.39km @ 4:18avg pace @ 166avg HR[/INDENT]
* 2min easy @ 6:02avg pace @ 156avg HR
* 2'nd 8min, 1.74km @ 4:36avg pace @ 166avg HR
* 2min easy @ 6:01avg pace @ 161avg HR
*'3'rd 8min, 1.71km @ 4:41avg pace @ 168 avg HR
* 2min easy @ 6:03avg pace @ 163avg HR
* 4'th 8min, 1.67km @ 4:47avg pace @ 170avg HR
* 2min easy @ 6:05avg pace @ 162avg HR
* 5'th 8min, 1.66km @ 4:50avg pace @ 170avg HR
* 2min easy @ 6:05 avg pace @ 164avg HR

Up until 167-169bpm feels comfortable. Above that feels a bit harder.
Anyway, please take a look at the post above to see the runs from last Friday till now.

Not sure if I have to do a time trial tomorrow(day 19)... I'll see how I feel next morning after I wake up, because today's run, overall felt slightly on the hard side. Overall avg bpm for today's run was 164, that's right in the middle of lactose threshold.

[TheEd]

good to see you bounced back

a bad run on occasion is often not an indicator of form / fitness, and especially when it is hot

at the end of this build-up period, you maintain the 1hr runs in the program, so you replace the 30 minute easy runs with 1hr

please ask for 'clarity', as it is according to what you can cope with and want to do

all the best

TheEd

[OsirisD]

Hello Ed,
Did the 5k time trial today, on day 19, as per the note at the end of the buildup program. Thighs felt a little sore after yesterdays 5x8min, but overall it was ok.

5km; 20m:00s @ 4m:00s/km @ 179bpm avg HR

• km 1 -> 3m:54s @ 168 bpm avg, with 179 bpm HR max
  
• km 2 -> 4m:01s @ 179 bpm avg, with 181 bpm HR max
  
• km 3 -> 4m:01s @ 182 bpm avg, with 183 bpm HR max
  
• km 4 -> 4m:04s @ 182 bpm avg, with 183 bpm HR max
  
• km 5 -> 4m:00s @ 185 bpm avg, with 187 bpm HR max
  

P.S. I'm not sure I understand what you meant on the last part regarding clarity.

Have a nice weekend Ed!

[TheEd]

make sure to recover before starting up on Day with new cycle

as for clarity, earlier post you spoke of increasing the time of easy runs, now that you have done the build-up, you can maintain the 1hr runs where you want to in your program

let's see how it goes, as your 5k speed is steady and still there, so some further aerobic should benefit greatly

when in doubt, have a rest day an easy swim is always good for active rest

TheEd