Sub 35

[TheEd]

good luck for the weekend 5k

hopefully things have settled down and you getting more sleep

TheEd

[jamieh]

Sleep has been 'average' but better than last week!

I had another go at Parkrun last Saturday but 16:20 was all I could muster (3:13, 3:12, 3:20, 3:15, 3:18) despite the super solid 2k/1k/400 cycle so wondering if I need more specific top end training to break 16?

I'm now targeting a 10k (fast flat road course) next Sunday so that's the focus for now, although if I wake up feeling good tomorrow may consider another ParkRun

Any thought's on training between now and 10k next Sun? I had a fairly easy week this week with just 3x2k yesterday off 90 (6:34, 6:41, 6:32). Haven't done a long run for a few weeks so definitely planning one of those this weekend.

Cheers,
Jamie

[TheEd]

Hi Jamie, you have actually been running well off the sessions you have under the belt

for Tuesday consider

3 x 1600m @ 3.20 per k with 2 to 3 minutes recovery in-between

but please provide feedback as to how you feeling before the Tuesday session

cheers TheEd

[jamieh]

Cool will keep you posted on tomorrow. Decent weekend with 7k tempo (3:30/k) on Sat after swim (training for an aquathlon on July) then 30k yesterday in just over 2h feeling good.

[jamieh]

3x1600 off 2/2:30 at the track today

5:17 (145, 156)
5:11 (148, 159)
5:16 (152, 163)

Really poor sleep last night but still felt reasonable for the session. Away for work in Dublin so tonight should be a bumper snooze!

Was planning easy run tomorrow, light tempo 5k Thurs, 6x1min RP Fri and then rest on Sat ready for 10k Sun.

Sound ok?

[jamieh]

3x1600 off 2/2:30 at the track today

5:17 (145, 156)
5:11 (148, 159)
5:16 (152, 163)

Really poor sleep last night unfortunately but still felt ok for the session. The second one was quite tough (but realised at 1k that I'd been miscalculating and was running way too fast!) Got it right again on the last one and felt very relaxed.

Was planning easy run tomorrow, light tempo 5k Thurs, 6x1min RP Fri and then rest on Sat ready for 10k Sun.

Sound ok?

Away for work in Dublin so tonight should be a bumper snooze!

[TheEd]

sounds good

hope everything works out and that Sunday goes according to plan

enjoy

TheEd

[jamieh]

34:30 in the race yesterday (34:14 through 10k).

3:15, 142 bpm
3:26, 150 bpm
3:23, 157 bpm
3:17, 160 bpm
3:24, 161 bpm
3:28, 161 bpm
3:29, 161 bpm
3:26, 163 bpm
3:27, 164 bpm
3:34, 161 bpm

18 degrees, 14k/h wind
79.5kg (oops... a deep massage on Friday and a few beers/bbq's over the weekend!)

The course wasn't as fast as I'd hoped (flat, but 2x dead turns and 50% grass / off road) but also I just didn't have it in the legs. 16:46 through 5k but my HR was up over 160 already by then and remained there until the end. You can imagine how much that last km above hurt!

New cycle starting today with 2k's on Thurs. I have a 21k July 21st (aquathon), but apart from that no other races other than the goal Marathon Oct 21st, but would love to target 5k/10k pb's between!

Any thought's on this cycle to go for the 5k?

[TheEd]

Hi Jamie, you need to start getting some training in again, all these runs have more or less been off the back of the marathon training

ideally you should have a week of aerobic runs before moving onto the training cycle again

so I would not recommend the 2k session for this week

1hr runs the regular 'diet' and a long run on the weekend

if you like you can do a park run but run a a paced run of around 16.40 to 17 minutes

hope this suits you, you can do harder swimming sessions if that is on your plate

TheEd

[jamieh]

Thanks Ed, that makes sense to put a full stop on the block of training for the marathon and start fresh. Will do the staple aerobic runs this week, long run on the weekend and then catch up again next week to plan the rest of the season?