Gabba Gabba Hey Ho let's

Anba · (This post was last modified: 12-03-2021, 01:26 AM by Anba.)

Good day Coach
Thank You soo much for the encouraging words...

Thursday 11/3
30'54.0 mins
5.10k
Avg Pace=6'03
Avg pulse=134 bpm

Friday 12/3

6X1 min race pace +60" recovery
Pace | pulse | max Pulse |Dist
4:21 | 144 | 165 |229 m
4:02 | 150 | 163 |247 m
4:01 | 154 | 170 |248 m
3:54 | 155 | 165 |256 m
4:03 | 160 | 173 |247 m
3:38 | 160 | 181 |275 m

Avg Pace=3'59
Avg Pulse=154
Session was very nice, I would say much smoother and comfortable running than the previous 6X1 min 3 weeks ago, quite surprised to see the the pace of the last rep... felt was a bit slower than the last time...lol...

Taking a rest day Saturday and doing my 4k TT on this Sunday... all good here Coach, Cheers
saw an interesting post regarding Arthur Lydiard coach... interesting read

https://web.facebook.com/groups/3096418263702239/?multi_permalinks=4363028767041176%2C4359183764092343%2C4358653577478695%2C4355575774453142%2C4352488314761888¬if_id=1615131793267627¬if_t=group_activity&ref=notif
From the comments

I remember, for some reason, Arthur had a special place in his heart for South Africa. I believe, after Rome Olympics, Arthur took Peter and Murray and stopped over in SA, I believe, for the first time. I believe there's a photo of Murray Halberg, fresh from his Olympic victory, during one of the workshops there, being completely left behind all the local runners in a training run!! I had a pleasure of chatting with Zola a few times. When I talked to her about training, she said she "did the Lydiard Training except for one thing..." I asked her what that one thing was. "I took a day off!!"

***TheEd*** · 12-03-2021, 05:24 AM

Hi Anba, coaching and training is a results based exercise

from my years of coaching it is preparing the athlete to perform on the day, when the other athletes line up to win the same event

over all the years I have worked on less is better to start with

the undoubted gains from aerobic training is massive

with distance comes the need for recovery .. all my top athletes worked where recovery time was difficult

thanks for the interaction and on we go

TheEd

Anba · (This post was last modified: 14-03-2021, 08:34 AM by Anba.)

Thanks for the input coach..., always appreciate your feedbak...
I love reading everything about running and running shoes in my free tiem.
cheers coach...have a great weekend

Anba · (This post was last modified: 14-03-2021, 07:27 AM by Anba.)

Good day coach
My 4k TT result
Sunday
14th March, 2021

Time per k | avg heart rate | Max pulse | Cadence (Rounds Per Min)

4:31.0 | 156 | 166 |89
4:34.0 | 164 | 169 |88
4:32.0 | 167 | 173 |86
4:13.0 | 179 | 192 |86

Time : 17:50

Avg Pace=4'27
Avg Pulse=166

Ran by feel coach, not looking at the watch.... just ran according to how i felt... enjoyed the run although half way through as usual my mind would always plead to just stop and go home...lol... but as usual i ignored it and completed it..
overall run was comfortably hard about RPE 8.5, happy with the results...
here's a breakdown of the lap times from 4k TT my circuit loop about 570++m...
cheers coach

***TheEd*** · 14-03-2021, 08:39 AM

Anba .. your ability to accelerate at the end is improving 'vastly'

good stuff and on we go

TheEd

***TheEd*** · 14-03-2021, 08:45 AM

Hi Anba .. I was looking back to the early days

Before the start of the cycle ,
4k TT 20:04 avg Pace 5:01
Now it's 19:19...avg pace 4:50...

this was 2019

and comparing to now .. where you control your running and achieve your goals .. what must also be remembered is that you are on your own, when 'normal' racing and events return the boost from company will enhance things even further

very nice and I know from what I see there should still be more improvement coming

onwards TheEd

Anba · 14-03-2021, 10:04 AM

Tq coach very much for the support, kind words and help... I love running coach, it's the first thing I aim to do after waking up... lol... my simple aim is just to keep on running with this program as long as I with minimal issues...cheers and have a great day coach

Anba · (This post was last modified: 18-03-2021, 01:01 AM by Anba.)

Midweek report

Mon 15th March
30'40
4.58k
Avg pace=6'42
Avg Pulse =124
A lite an easy recovery run

Tues 16/3
30'32"
4.72k
Avg Pace=6'28
Avg Pulse=129

Nice and relaxed run

Wed 17/3
1:09'35"
11.16k
Avg Pace=6'14
Avg Pulse=134

Easy and relaxed 1 hour plus run

Thurs
33'15"
5.04k
Avg Pace=6'35
Avg Pulse=122
Easy and Relaxed run

Good day coach,
All is good coach, no issues... resting pulse is between 45-47
All the runs have been good... looking forward for tomorrows run...4X2k workout .
Cheers...

***TheEd*** · (This post was last modified: 18-03-2021, 08:28 AM by TheEd.)

Hi Anba .. nice going .. enjoy

if you can enjoy the 2k session Smile

TheEd

Anba · (This post was last modified: 19-03-2021, 05:43 AM by Anba.)

Good Day Coach,

Fri 19/3/21

2k warm up
Time of run 8.06am
Hot weather, terrible weather lol ?

3x2k Manual +90 sec rest

Dist /Time / Pace / Avg Pulse / Max Pulse /
2.01k / 9' 46.0 / 4'51 / 154 / 165 /
2.01k / 9' 38.2 / 4'48 / 159 / 178 /
2.00k / 9' 45.5 / 4'52 / 166 / 186/

Avg Pace = 4' 50.3
Avg Pulse= 159

Recovery was 90"( lite walk in the heat thanks to the sun... lol)
no/ avg pulse/ Lowest Pulse
1/ 133 / 110
2/ 147 / 124
3/ 151 / 133

For this session I used a different route, checking out a newer place which is under construction.
Usually I do my 2k sessions in the early mornings between 5 to 6 am, this time it was about 8 am when the Sun was already up. I totally underestimated the heat effect ...after my 2nd rep, the feeling when walking during recovery under the sun was simply terrible...lol...
I just had a gut feeling if did the last 2k rep... I might be having problems recovering from it due to the heat ... I suffered this before coach, feels like all the life force been zapped by the heat ... so just I just did 3X2k rep...

cheers