How to get a Big Swede running fast!

[Big Swede]

Any thoughts Ed?

[TheEd]

ooops T .. sorry for that

I saw that and didnt comment

well this week's routine allows for recovery of sorts, so we shall need to see whether you can cope with training next week

you must consider doing calf muscle stretching and the maintenance of your body between sessions as weight plays such a role in running and 'we' have to carry the consequences

Let's see how you are next week?

TheEd

[Big Swede]

No problems.....

Ok, then I continue running.

I´m not sure about the stretching. If one have problem in a joint, stretching might worsen the problem, or......?:mmm:

Big Swede

[TheEd]

not for now then however once the aches and pains go away then it would be a good idea to incorporate a maintenance schedule into your training

Enjoy the weekend from tomorrow

TheEd

[Big Swede]

Hi there Ed!

I have done 5 sessions since last:

26/3: Long run 14,72k 1:12:57(4:57) AHR:145 MHR:159
It was a really good session, felt strong and the AHR at 145(79%) looks good.

28/3: 8,5k easy 44:45(5:16) AHR:142 MHR:151

31/3: 10,9 easy 58:06(5:20) AHR:139 MHR:149

2/4: It was time for the 5x2k

K Time AHR MHR RestHR Totaltime

1. 4:07 146 158
2. 4:04 160 163 118 8:11

3. 4:05 155 161
4. 4:10 160 162 118 8:15

5. 4:12 153 160
6. 4:13 160 163 122 8:25

7. 4:22 153 158
8. 4:12 161 164 124 8:34

9. 4:18 156 162
10.4:20 161 163 124 8:38

Total time: 42:03(4:12) AHR 154 MHR 164

Comparison 29/1: Total time 42:14(4:13) AHR148 MHR160

6 bpm higher this time than 2 months ago!!!!:confused:

I really dont get this. On the long run the AHR was very good but what happens at the 5x2k?

6/4: 7,1k 40:08(5:39) AHR134 MHR151. Really worn and stiff legs after three days of slalom.

Over to you, Ed.

Big Swede

[TheEd]

Hi Big Swede

what do you mean by this

I really dont get this. On the long run the AHR was very good but what happens at the 5x2k?

why is it high or what?

then I can better answer

You have looked to have last some conditioning which would be expected but is not faithful, we need to keep you healthy and consistent and then everything should flow nicely

TheEd

[Big Swede]

Yes, why is it high?

How is it possible that my AHR have gone up 6 bpm compared with 29/1?

Something must be wrong! I just dont get what it is? And I understand that its impossible for you to know for certain but its always interesting to hear your opinion.

Big Swede

[TheEd]

OK ... the higher heart rate during the 2000's is what we seek during that session and it is also the reason why we design the session in such a manner.

In order for an athlete to gain the benefits of a certain energy field they need to run at a certain intensity for 2 minutes and more. The 2000m session achieves this best for the development of your speed endurance

which basically develops your ability to sustain a 10k race pace

The higher pulse of 6 bpm can change from one week to the next according to how you feel on the day, whether you slept well, how anxious you are or whether you have put on weight

don't read too much into it

If there is one tip I can give .. be concerned when we are concerned

from what I know you have been through a number of changes lately not related to running and the adaptation to this can affect everything

also please remember that the athlete that was there not so long ago is still there, the running has not changed, your life circumstances have and once that gets back into alignment your running will blossom once again

this is a normal process

before you know it things should start flowing comfortably .. we have also learnt a fair amount regarding how you cope, or don't cope in this case, with long runs etc

so look forward and everything should come back stronger than before

I hope this helps

:jive:

TheEd
ps.. I wrote this out here because this happens to a number of runners however many of them would not ask the question, so those reading this thread can also benefit

[Big Swede]

Thanks, it helps.

Patience is the key word here.

Besides the high AHR the 5x2k session was hard almost all the way but I didn´t fold under pressure and it felt good too succeed in keeping a decent pace all the way. :yes:

:mrburns:

Big Swede

[TheEd]

Things will get easier again and the 2k session completed is money in the bank

Cheers

TheEd