Training Program

[ricardo]

No plans yet, still struggling with this cold,
maybe 1 or 2 days more resting. what do you recomend
for when i return to running.
Ricardo

[ricardo]

Hi TheEd,

Finally some movement, still not completly well, but
today manage to go to a gym and did a bit of exercise,
10min rowing, 5min on the eliptic machine, and 30min
running on the treadmill, avg hr 126.
i think it will take a few more days to get completly
rid of the dry cough. but was nice some light exercise.
probably do a bit more of the same for the next couple
of days. light running, to keep the legs moving.
so annoying to be sick.

Back to you.

Ricardo

[ricardo]

Hi TheEd,

How are you? How were those festive season? still going??
I still have a bit of holidays to enjoy. i had a very easy week
of running, due to the cold, looked that came to stay
managed a couple of easy runs, 30 and 40m, and saturday
and sunday 1hour runs with avg hr 120.
thinking of starting the build up program this week. what do you
think? for that have a few questions, the program also start on a
tuesday? are the easy runs like the normal program, or even easier?
during the hard runs my max hr was 190, if that is my max, 75% would
be 142, that is more and less the intensity that i have been running
the easy runs on the previous weeks. so should i do the easy ones, easier
or keep the same hr, and increase a bit when you ask the efforts of 65% and
75%?
looking forward for your advices..
happy new year.
Ricardo

[TheEd]

Hi ricardo, maybe you would like to consider doing a 4k time-trial as a marker to where you are now and depending on that we can look to what to do after that?

unless you feel you would be more comfortable doing a build up?

Cheers

TheEd

[ricardo]

Ok, I will do the time trial this wednesday or thursday.
cheers

Ricardo

[TheEd]

:great: .......

[ricardo]

Hi TheEd,

Did the time trial today, and i only could see the results off the time
off, and the easy days, due to the cold, and the 2 (at least) extra kgs
that i earned over christmas.
1st km 3min26sec (avg hr 127)
2nd 3min28sec (157)
3rd 3min35sec (186)
4th 3min34sec (187)
with a max hr of 192, a total of 14min03sec, close to a 3min30sec pace.
time to get back to some proper training.
What do you recomend? maybe 1 or 2 longer runs for the rest of the week,
and 2 easy runs, and start the program next week? receptive to sugestions.
Are you back from holidays? did you have a good time??

Ricardo

[ricardo]

Hi TheEd,

Not sure if you saw my last post, as you normally are quite good with replies.
do you recomend to start a cycle again from next week? with more or less the same pacing? 3min30sec maybe a bit slower to start with, for the 2000´s,
and 3min20sec for the 1000´s. and easy runs with an avg hr @140?
back to you

Ricardo

[TheEd]

apologies R .. have been in transit ... should be back to normal shortly ... back from Finland

new cycle from Tuesday with 1hr easy ... real easy

Thursday 2000's at a reduced pace and then we slot things slowly back together

TheEd

[ricardo]

Hi TheEd,

I thought so, with all this weather problems delaid flights, that you could be some where in transit. hope that all is well. i will have my share of it this week as well, flying back to Australia this week. so geting back into it easily
would be ideally, and probably the only way possible this week.
well, enjoy the snow, and you shall talk soon.
cheers

Ricardo