When to start program? Need advice.

[kilroy]

Hi Ed.

Been an easy week (last in this cycle) with the 400s and 2 easy sessions.
In addition to running 3 (1 race) bike sessions and 1 swim.

The race was yesterday, on the "running race day", good timing.
77 km @ 149 hr average. (2h 19min)

Fresh legs today. Start new cycle this week, focus on race 9th of May.
Do you think I should do the 2000s on thursday and the 1000s next tuesday as usual?

Thanks /Kilroy

[TheEd]

nope do the 1000's next Thursday and then we can chat about the run through to the race

when doing the paced run a week before the race make sure you only run at half the anticipated 10k pace on not quicker

Otherwise how are you feeling about your running?

TheEd

[kilroy]

Ok, will do the 1000s on Thursday instead.
Didn´t understand the "half the anticipated 10k pace", what pace should I go for on my paced run 5k if my 10k pace is 3.58-4.00?

Otherwise running feels good, the body feels fresh and moving outdoors in warm weather is really nice. Have moved to a new level in running, can pace harder with lower hr than before.

Is a little worried for the grass/pollen allergy period coming up May-Jun. This weekend has been sneezing, runny nose and itchy eyes so it´s here :noway:

I have experienced some fatigue as side-effect when I am on this medicine. I really don´t want to ruin the training during this period.

BR /Kilroy

[TheEd]

Yes that is the pace for the 5k this Saturday, actually make it 3.50 to 3.55 per k .. relaxed

regarding the pollen and medication, you will just need to take this in your stride, if it doesn't work out it doesn't work out and there are other races

don't create an unnecessary stress as this is what happens this time of year, just enjoy the summer

there is no doubt you have improved, so enjoy that

Cheers

TheEd

[kilroy]

Hi Ed,

So.. today was the first 2000s outdoor performance. Very nice weather but strong winds, especially leg 1,3 and 5.
I ran on a road back and forth, GPS (not 100% reliable on elevation) registered 4 meters difference between low and high point on 2000 meters. Almost flat.

7:53 (163 hr avg- rest between 1-2 low 120)
7:49 (166 hr avg- rest between 2-3 low 123)
7:50 (169 hr avg- rest between 3-4 low 130)
7:55 (169 hr avg- rest between 4-5 low 127)
7:58 (172 hr)

Time incl. rest 45:44
Overall hr avg: 168

My thoughts:
Pace today was slow compared to the last ones on treadmill but it is not comparable. The conditions today was not the best either, I feel quite satisfied anyway to be able to pace avg. 7:53/2000m.

Not sure if I will be racing next Saturday as planned, it is another race 19th of May and I think I have some work to do on the times above.. I want to feel prepared and stable on sub 4min/k over distance.

Regarding allergy, tried medicine this week but felt like I been ran over by a train. Think it is better with a runny nose and some sneezing instead. If it gets worse I will try something else..

Cheers

[TheEd]

You will be well fine for the race

good session considering conditions

hope allergies ease up but either way you are coming along very nicely so maintain the good attitude

Please note that improvement is rated according to what you have done before, indoors, course, outdoors and various sessions

you should improve on every terrain you have previously tested yourself on

So enjoy

TheEd
ps.. have a good valborgsmässobålet

[kilroy]

Hi Ed,
Been doing paced 5k and easy distances (45-60 min) since the 2000s last Thursday. Did the 1000s today, noticed strong winds on my way to the gym so I did it on the threadmill.

3:32,0 - 153 hr avg (low hr between 1-2 @ 117)
3:32,2 - 157 hr avg (low hr between 2-3 @ 121)
3:31,1 - 159 hr avg (low hr between 3-4 @ 128)
3:30,3 - 163 hr avg (low hr between 4-5 @ 130)
3:30,8 - 164 hr avg (low hr between 5-6 @ 139)
3:29,8 - 164 hr avg

Avg: 3:31,0
Time inc. rest: 26:16
Avg. hr: 157

Solid feeling but not particular good. "A day on the job". But still the fastest so far. Will not race on Sat, will aim at the 19th.

Over to you

BR /Kilroy

[TheEd]

this is a good session

your pulse is below 166 in every 1000m

and this is an indication of the improvement

come the end summer you should be down to 3.20's with this session

let's hope the progress can go forward without any problems

What will you be doing Saturday?

Cheers

TheEd

[kilroy]

Yes, always nice to see improvement.
Looked back and I can see an improvement of 15 sec each 1000 in 6x1000 compared to the first one back in december.

That's nice.

3:20 is a good goal by end of summer.

Not decieded yet, was thinking about some race simulation. Maybe progressive 10k? About 42:30? What do you think?

Have not been "tapering" this week since I am not racing on Sat, so not 100% race shape but still good I think.

[TheEd]

Run me through the races coming up, please?

What is available this Saturday and then the 19th is the half?

Cheers

TheEd