Build Up Period

[OsirisD]

Hi Ed,
I need a quick advice for my girlfriend.
She also entered the race on 17'th of September, but for the 5km distance.

Can you suggest a quick program for her for the next weeks up until the race? She runs about 3 times/week and she can easily run for 1hr. Her 5k PB is 22:30(4.30/km) and was achieved at a race in June this year.

I was thinking of having her do the normal 10k program but with 3x2k this Thursday instead of 5x and the other quality sessions the same.

I also thought of asking for your input, so thanks in advance for the reply !

[TheEd]

that should be fine O, but do monitor her recovery from the sessions, as sometimes more recovery may be needed

onwards TheEd

[OsirisD]

Hello Ed,
Summary for last week:

Day 01 - 70min easy; 12.31km @ 5.41/km @ 146bpm avg

Day 02 - 30min easy; 5.64km @ 5.19/km @ 150bpm avg

Day 03 - 45min easy; 7.47km @ 6.01/km @ 150bpm avg @ 31 deg C

Day 04 - rest

Day 05 - funny thing happened...

Went for a run at 10AM and after 1km, pulse was 160bpm!!! I felt a little dehydrated and after 1.5km @ 6.10/km @ >155 bpm avg I decided to abandon the long run. Drank plenty of water during the afternoon and decided to have another go in the evening:

So, 2hr easy run; 20.69km @ 5.48/km @ 148bpm avg, what a difference!

Day 06 - 10km easy; 53m:24s @ 5.20/km @ 148bpm avg

I'll do another easy 10km today(day 07) and tomorrow the 8km paced run you recommended. If I'll do the whole 8km, target pace will be probably between 4.20-4.30/km; if I'll do only 5k, then target pace will be around 4.10/km. Does that seem ok?

Good call on ditching the 2k session last Thursday. Legs weren't recovered by then, felt a little sore and for sure I would've had problems .

I also decided to keep the 1hr easy runs instead of 30min. The thing is, I might go on another 22km trail race in 21 October IF it won't rain. It's wht I also ran 2h for the long run.

[TheEd]

It is a good idea to keep the 1hr runs, that is what we recommend after doing The Build Up, replacing the 30 minute runs with 1hr

so moving in the right direction and getting stronger

all good

TheEd

[OsirisD]

Hey Ed, summary for this week below.

Day 7 - 33min run; 6.5km @ 5.08/km @ 150bpm avg(plan was to run 1hr but it started raining heavily and I had to return)

Day 8 - 8km paced; 33:56 @ 4.14/km @ 171bpm avg(felt really nice); temp was 21C

Day 10 - 2km; 2x1km; 1km

• 2k -> 8m:13s @ 04m:07s/km @ 168 bpm avg, with 177 bpm HR max
  
• 90s Rest -> 140 bpm avg, with 117 bpm at the end
  
• 1k -> 03m:57s @ 168 bpm avg, with 177 bpm HR max
  
• 1min Rest -> 155 bpm avg, with 136 bpm at the end
  
• 1k -> 03m:55s @ 172 bpm avg, with 179 bpm HR max
  
• 2min Rest -> 142 bpm avg, with 121 bpm at the end
  
• 1k -> 03m:32s @ 176 bpm avg, with 186 bpm HR max
  

Day 12 - 5km paced - 20:46 @ 4.09/km @ 179bpm avg @ 28 deg C. I'm not sure why, but this session felt harder than the one on day 8 with the 8km paced... It didn't go as planned...

Day 13 - 40km easy bike ride; 2h:10m @ 120bpm avg hr

Ed, for next week, should I do the normal 400m sessions & the fartlek run on Thursday?

[TheEd]

Hi O, you can do the 400m session and fartlek



TheEd

[OsirisD]

Hi Ed!
I raced today, course was 10.54km and a bit wet & slippery.
I finished 8'th out of 163 participants in 44m:04s. That's a pace of 4.10/km and managed to beat my last year's time by 1m:10s, so I feel pretty good overall .

I don't know what happened but pulse was very high right from the start and it wasn't a spike. It was 180bpm after a mere 200 meters and stayed high for the entire race. Average bpm was 183 with a max bpm of 190. I was in Z5 99% of the time. I believe I also started way too fast.

I sent you a PM with the Garmin activity. Take a look over it if you have a couple of minutes .

[TheEd]

nice going O

I have sent you a PM

so what are the future plans?

TheEd

[OsirisD]

Ed, short term plans involve a trail race on 21'st of October, BUT ONLY if it won't rain. Last year it was extremely muddy and I don't wan't to go through that again...

So even if I race or not in October I plan to have 1 more cycle. After that I was thinking to ease up a bit on the cycles, probably do easy runs mostly and road cycling.

I'm not sure what's recommended I do during cold weather(maybe volume !?). Need your input on this as I've been on the cycles since February...

For next year, here's hoping for a sub 40min 10k and try to go waaay under 20min 5k.

[OsirisD]

Hey Ed,
Hope you're doing well.
I decided to start a new cycle this week, so here's the summary:

Day 1 - 45min easy; 7.87km @ 5.43/km @ 145bpm
Day 2 - 45min easy; 7.96km @ 5.39/km @ 147bpm
Day 3 - 5x2k session - wanted to adjust to the race pace I ran last weekend(4.10/km) so I planned to run the first 2x2km at 4.15/km and the last 3x2km at 4.10/km. I'd say it turned out to be a solid session, breakdown below:

• 1st 2k; perceived effort 2/5
  [INDENT]8m:29s @ 166 bpm avg & 173 bpm max[/INDENT]
  
• R1 -> 90s; 135 avg bpm and 111 bpm right at the start of 2'nd 2k
  
• 2nd 2k; perceived effort 2/5
  [INDENT]8m:29s @ 167 bpm avg & 175 bpm max[/INDENT]
  
• R2 -> 90s; 137 avg bpm and 119 bpm right at the start of 3'rd 2k
  
• 3rd 2k; perceived effort 3/5
  [INDENT]8m:21s @ 171 bpm avg & 177 bpm max[/INDENT]
  
• R3 -> 90s; 149 avg bpm and 128 bpm right at the start of 4'th 2k
  
• 4th 2k; perceived effort 4.5/5
  [INDENT]8m:18s @ 171 bpm avg & 178 bpm max[/INDENT]
  
• R4 -> 90s; 147 avg bpm and 134 bpm right at the start of 5'th 2k
  
• 5th 2k; perceived effort 4/5
  [INDENT]8m:20s @ 172 bpm avg & 178 bpm ax[/INDENT]
  
• R5 -> 90s; 148 avg bpm and 123 bpm at the end
  

Day 4 & 5 were rest days, couldn't run on day 5, was a bit busy.

Day 6 - long run, I planned to do a 2hr run, but unfortunately I hadn't hydrated properly on days 4 & 5, so pulse was high & pace was low...
I ended up running 85mins, 14km @ 6.02/km @ 151bpm