Obsessive Runner

[TheEd]

your average time linked to previous heart rates has come down which shows improvement however the main aspect is to stay healthy

and then to provide the results on the day of the race

TheEd
ps.. this all takes time

[Snads]

TheEd, really interested in how you work that out. What is the formula?
Since last time:
Day5- 1:30.14mins - 16,280m - ave160, max181
Day6- 30.39 - 5430 - 149 171
Day7- 32.22 - 5820 - no data
Day8-6x1ks
1-4:08.78-167/181
2-4:07.00-175/184
3-4:06.96-179/188
4-4:04.93-181/187
5-4:06.11-182/190
6-3:55.71-184/190
How am I doing?

[TheEd]

snads, what exactly are you referring to .. this comment

"your average time linked to previous heart rates has come down which shows improvement" ?

or something else

your 1000m improvement since the 30th April

1:4.10:166:181:90
2:4.10:179:187:90
3:4.07:181:189:90
4:4.10:182:189:90
5:4.07:182:190:90
6:4.06:185:191:90

and now

1-4:08.78-167/181
2-4:07.00-175/184
3-4:06.96-179/188
4-4:04.93-181/187
5-4:06.11-182/190
6-3:55.71-184/190

you certainly coming along. Your last 1k in sub 4 minutes, nice

maybe another 2 cycles and you will manage sub 4 minutes for all 6?

try to be sensible as the last time you showed improvement you went slightly over the top, so learn from previous experiences

have you got a 5k paced soon?

Cheers

TheEd

[Snads]

Yes, that comment.

5k paced on day 12 Wednesday (today is Saturday). What should I aim for? Is it still no faster than 21:30?

I feel OK and pretty fit, losing some weight too (now 81kg) but have sore legs still but I don't feel them after 5 minutes running.

[TheEd]

when your pace increases and your pulse range drops it means an improvement in fitness .. hope that helps?

for your legs, try a protein increase after hard sessions

this should assist in leg recovery

21:15 would be interesting for the pace session

Cheers

TheEd

[Snads]

Thanks, will do, can you recommend anything in particular re protein?

I'll go for the 21:15, that would be a PB too!

[TheEd]

if the 21:15 is not on, do not bust a gut to achieve the time, however, if it feels fine then 21:15 should be grand

for protein look at eggs and red meat

of course don't over indulge as then your weight would increase



Cheers

TheEd

[Snads]

Sorry Ed I did bust a gut a bit. The weather was nice and the course was slightly downhill so gave it a go. Did 5020m in 21:03 ave179 max188. Felt fine within 30minutes after. Easy 60mins tomorrow and will take it easy - promise! Snads.

[Snads]

Hi TheEd, progress so far:
Day13 1:03.40 10,610m ave146 max170
Day14 30.00 4,500m Treadmill
Day15 3x5mins, R60
1,130m ave169 max183 slightly downhill
1,140m ave165 max173 downhill
1,150m ave180 max184 uphill
Next 2 days easy 30 mins then rest then my last scheduled 10k race. Any advice for the race?
Cheers, Snads.

[TheEd]

Look to go through your first 5k around 21.30 to 22 minutes without busting a gut

you should feel relaxed at this pace, so don't go out too fast and then try cut back to a sub 22 min first 5

rather rather an even pace to achieve the 5k split

and then good luck for the run in

just stay focused and remember the 2000m efforts

Cheers and enjoy

TheEd