When to start program? Need advice.

[kilroy]

Hi Ed!

Todays 2000s was really good. Amazing progress since previous. HR was lower than previous sessions although the pace was higher today.

Strong body and legs.

7:38,3 (156 hr avg - rest between 1-2 low 114)
7:36,0 (160 hr avg - rest between 2-3 low 122)
7:33,0 (164 hr avg - rest between 3-4 low 133)
7:28,8 (166 hr avg - rest between 4-5 low 134)
7:18,8 (168 hr avg)

Time: 43:39 incl. rest
HR: 160

Breakdown:
#1 3:50,7 + 3:47,6
#2 3:47,7 + 3:48,3
#3 3:47,1 + 3:45,9
#4 3:45,9 + 3:42,9
#5 3:40,7 + 3:38,1

BR /Kilroy

[TheEd]

It truthfully is expected kilroy, you have been through the cycles in the correct manner, the timing and planning of the down period and training cycles leads to new levels.

It is difficult to put this across to the runner via the internet however running is very much a mental approach, the mind determines so much, be kind to your body when it needs rest, nurture it with food and sleep, and it will train for you and produce wonderful results

it can take a great deal higher workload but this must be planned in stages

too many people are in a rush and kill the natural ability

sorry for the long post however if you stick to the task your improvement this year will be far greater than you ever expected

The 1000's next week should be fun

What are your supplementary runs looking like, are you still doing the 1hr runs? if you are able to maintain those it will be a major boost

what other sessions are you doing .. swimming - cycling etc?

Cheers

TheEd

[kilroy]

Hi Ed,

Sorry for delay of answer, been away all easter. Thanks for your feedback, long posts are appreciated :-)

The supplementary runs are 50-60 min. Other sessions has been 1 swim and 1 bike session/week during winter/spring.

Will increase bike sessions to 2-3/week starting next week. Will continue with 1 swim/week.

Did the long run (1h 35min) Saturday, rest Sunday and a 30 min run yesterday (4:39 min/k @ 149 hr).

Will come back with feedback from the 1000s later today.

Thanks /Kilroy

[TheEd]

kilroy from my experience of Triathlon coaching both swimming and cycling is all about technique, so make sure you get someone in the know to check both your swimming and cycling technique

the more you polish up on that the better those 2 disciplines become

the cycling can supplement your running if you learn to spin properly and are able to sit in a saddle for 4 hours on a Sunday spinning the time away with the heart rate at a certain level

as for 'hard' swimming sessions these can be handy on days when you can't do weight bearing exercise and then you have to focus on sessions similar to your running intervals where you have an elevated pulse, and that is tough to replicate in the water

so .. the end product is .. running is the best for running and also benefits the other 2 disciplines and not 'vice versa'

Cheers and keep up the good work

TheEd

[kilroy]

Thanks for your tips! When you say "spin properly" do you mean at a high cadence or a good "pedal technique" (don´t know the English word).

I like the swim sessions also as active recovery, my pulse is around 110-120 during my longer reps.

Running will still be the main type of training and will as you say benefit the other disciplines.


So.. I did the 6x1000 before lunch. Still on treadmill. Here is the result.
Quite good feeling, not as good as 2000s. Pleased with the results.

3:35,1 - 156 hr avg (low hr between 1-2 @ 118)
3:33,8 - 160 hr avg (low hr between 2-3 @ 117)
3:32,8 - 161 hr avg (low hr between 3-4 @ 130)
3:32,9 - 163 hr avg (low hr between 4-5 @ 128)
3:32,8 - 164 hr avg (low hr between 5-6 @ 134)
3:32,5 - 165 hr avg

Total avg. HR (incl. rest) 158
Total time (incl. rest) 26:26

BR /Kilroy

[TheEd]

high cadence spinning with low gears ... this session should be purely heart and lungs aerobic and should not affect the leg muscles

if the leg muscles get fatigued it is not achieving the correct target of spinning in this situation

so if you sitting incorrectly and having to pull the pedal it has a negative effect

the whole spinning technique should and must be smooth and efficient

the better the technique the better for both cycling and running purposes which allows better quality sessions in the 2000's and 1000's

for example .. your 1000's today .. when did u do a cycling session in relation to when you do the 1000's and balance the cycle session to benefit the quality of the 2000's or 1000's as those are the real quality sessions for now

that 1000m session is a very fine session and you should be happy

Do you race next week the 25th?

Cheers

Gavin

[kilroy]

Okay, I get it! Low gear and high cadence is the thing.

Also, should balance the cycle sessions in between the 1000s and 2000s. How much rest between do you recommend if I do a bike quality session and then should do the 1000 or 2000?

No, my upcoming races is planned to 9th and 19th of May.

Going to Prague on Fri, back home on Sunday. Will bring the shoes and try to do the 5k paced on Saturday.

BR /Kilroy

[TheEd]

try to space out the quality bike sessions at least 2 to 3 days before the 2000's and then after the 1000's

so during and between Day 3 to 9 .. do not plan quality sessions during that time, then give a day rest after the 1000's and then you can plan your quality swim and cycle sessions

as you develop this is the high quality training time as a hillwork session will come in on Day 5 this is then followed by a long run and then the 1000's on the Tuesday

so as can be seen it is a time when est and recovery should be at a premium

I hope this helps and enjoy Prague

TheEd

[kilroy]

Hi Ed, feedback from today´s 10 x 400m R 60, treadmill.
Fun session, nothing to complain about. Happy with result, shows progress from earlier 10x400.

1.19,7 - 142 hr avg - 119 low resting hr
1.19,9 - 146 hr avg - 125 low resting hr
1.19,9 - 148 hr avg - 113 low resting hr
1.19,7 - 147 hr avg - 125 low resting hr
1.19,9 - 149 hr avg - 123 low resting hr
1.20,0 - 150 hr avg - 128 low resting hr
1.19,5 - 153 hr avg - 126 low resting hr
1.20,1 - 151 hr avg - 129 low resting hr
1.19,9 - 154 hr avg - 131 low resting hr
1.19,2 - 154 hr avg

total avg. hr 147
session max hr 168
session time: 22:18 (inc. rest)

23-12-2008
http://www.time-to-run.com/forums/showpo...stcount=37
http://www.time-to-run.com/forums/showpo...stcount=38

Did a quite bad paced run last Sat in Prague, quit after 4 k (15:56) with a high pulse and uninspired mind. Continued with a 4k easy run afterwards.

Did a 8,2 k easy run yesterday with a nice 4:35 pace at avg. 149 pulse overall.

When are you planning to add the hillwork to my sessions?

BR /Kilroy

[TheEd]

get us a sub 40 minute 10k and we can look at a restructure of things



TheEd