5km training

[TheEd]

this was a 3000m paced session and as you develop the speed will increase and the rest will decrease

then it is a rather tough session

as for running .. you on 3 runs a week as per request

but if you want to go for a 5k light run tomorrow then great and we will move another faster session to Thursday

Cheers

TheEd

[beatule1]

Thank you TheEd,

Ok i'll let you know if i manage to fit in 5km tomorrow..

Is it going to be Monday Thursday Saturday? or it migh change? (i undesrtand the race week will be different..) as i want to plan my other training around..

Cheers

Beatule

[TheEd]

Hi B .. unfortunately for the first cycle we are playing it more by ear to see how you settle in to things and I am actually trying to work around what you already do

so once you find the pattern that suits you best then we shall make that one more concrete and begin working at a higher level accordingly

this will only take place after the race, so your feedback as to how you slotting in your activities will help

TheEd

[beatule1]

Hi TheEd,

hope you are having good day!

Didn't make my run today.. had time just for stability and posture work..

Ok, will wait for after race schedule.. i'm just a programme's person..

What i know for sure about my schedule - Tuesday nights i have Thi Boxing, all the others i can work around. But usualy i feel better when i do run before my weights/lifts day otherwise i feel slightly stiff after resistance training..

Monday Thursday Saturday feels good regarding stiffness or energy levels..

What am i doing tomorrow?

What do you think about yoga after running the same day?

Beatule

[TheEd]

OK .. good then that routine was more or less what was in mind

you welcome to do a 5k paced tomorrow

now .. do not go 'helter skelter' but try to work around 75% effort as your max .. so at no time do you go hard where you feel shattered afterwards

this is not the normal routine for the future but more a chance to feel as though you running again

over to you and your feedback

TheEd
ps.. what time would you currently consider 75% max ???

[beatule1]

mmm i guess 5km 75%max around 22,5-23min.. ??

will see tomorrow!

Thanks again!

Beatule

[TheEd]

that we shall

please, do provide feedback as to how you feel

Cheers

TheEd

[beatule1]

Morning!

i think i was little more than 75%

maybe over 80% to 85%... :duh:
Did in 21:53. Outdoors. Measured distance before run online - i hope its accuratte. Felt not easy. Legs were tight around hips and my little dodgy knee. But i guess my mistake - not enough warm up - i think just 4min.. And somewhere around 4th km got a stich! Not very enjoyable run!


Sorry for such a msg..

Beatule

[TheEd]

no problem ... now is the time to learn

add a minute to that and you would have achieved the benefits of a paced run

its a learning process and it is good to get it out the way now

think more about the rights and wrongs of what you did and gain the positives from the experience

There are a lot of positives to have been gained

Also think about what your 'expectancies' were which lead to you running at 80 to 85%?

a lot to learn here and most helpful for future training

you have talent but must learn to 'temper' (mould) it with patience

Onwards and forwards

and if you were wondering why you had this session, my reply would have answered it

TheEd
ps.. rest tomorrow .. longish easy run Saturday .. 1hr or a 10km run .. whichever comes first .. patience and relaxed pace is the key

[beatule1]

thank you.. your msg made me think..


Beatule