New event challenge

[TheEd]

Hi there, I can't recall the exact setting however try it at a slightly lower gradient

please let me know what you use in the end so that I can add it to my knowledge bank

Cheers

TheEd

[DaveM40]

Hi THeEd - hope you are well. Just starting to snow again here - same weather with you in Sweden? I got to the track today for the 3k pace session;

1/ 1.18 (ave139 / max 156 / after 60sec rest 108)
2/ 1.20 (138 / 158 / 115)
3/ 1.18 (139 / 162 / 115)
4/ 1.18 (124 / 142 / 124)
5/ 1.17 (149 / 163 / 127)
6/ 1.19 (150 / 164 / 129)
7/ 1.18 (149 / 165 / 130)
8/ 1.18 (151 / 165 / 131)
9/ 1.19 (150 / 162 / 132)
10/1.18 (150 / 162 / 142)

Felt quite good today and ran these reasonably comfortably. urf:
Ave rep 1.18

I will do fartlek on Thursday and have a cross country for club race over about 6 miles Saturday - it will be a mudbath again I expect

I completed all sessions again last week - 72K total.

All the best ...

[TheEd]

It truly does look as though you coming along nicely

below 3.20 per k effort for 400m with your pulse reflecting that is was a comfortable session ..

steady improvement

TheEd

[DaveM40]

Hi TheEd - hope things are good for you. I have completed the 1st 3 week cycle. I did a 6 miles (aprox) cross country race yesterday. I ran well for our team (16 of 160), with our club winning the divisional championship for the season - did a 1 hour easy today and feel fine. 58 k this week.
In the next cycle the race in 3 weeks time provides a choice;
1/ 5k race on paths around a park
2/ 10k on a completely flat course
Any preference? My feelings are for the 10k as it could show where my fitness is right now. But I value your input greatly :notworthy:

thanks so much for your help ... Dave

[TheEd]

nice going Dave .. most definitely the 10k

enjoy your training you seem to rolling through the cycles quite nicely, well let's see after the 2000's

Cheers

TheEd

[DaveM40]

Hi TheEd - hope you are well. I did the 2k reps on treadmill today (glad I scheduled this for indoors as heavy snow again today). I began much more steady this time and aimed to get pacing right and avoid blowing up like last time :duh:

1/ 7.32.5 (ave hr 152 / max hr 156 / hr after rest 110)
2/ 7.32.5 (151 / 157 / 110)
3/ 7.30 (154 / 160 / 116)
4/ 7.30 (155 / 160 / 118)
5/ 7.29 (157 / 162 / 114)

Ave 7.30.8 - this is an improvement on last time! The speeds are better, so is the consistancy, I ended strong and best of all are the HR readings urf:.
I felt strong and in control the whole session, all of which was I guess was within my LT? I hope be able to make steady progress from this level now. I think the 1st cycle was a wake up as the cross country racing has left me fit & strong, but a bit short of road race pace :mmm: What do you think? Hope the snow goes before 1k session as I like to do this outside ...

PS - I set treadmill on 1.6 degrees again for this workout

[TheEd]

a super fine session

your recovery pulse drops nicely, you have definitely moved to another level

keep the training balanced and thoughtful and you should begin to see some pleasant results attached to the training

nice going

TheEd

[DaveM40]

Hi TheEd - thanks for your encouragement.

I wonder if you could help regarding easy run progress? I am managing all runs in the program and have added a little time to them. I will have run 80k this week. I feel good and wonder how to move on? I run recovery runs and long run at 120 - 130 BPM (v.easy 4.45 to 4.55 per k), I try to do one run per week (30 to 40 mins) at 130 - 140 bpm (steady 4.27 to 4.40 ish). Should I move up the kilo's at easy pace or look to run more at 130 - 140 steady pace? I am a bit wary of accumulated fatigue, especially as I am over 40.

I should be in a 10k road race 2 weeks today!! :yes:

[TheEd]

Lets come back to this question after the next race, as it isn't a good time to alter things right now when it comes to mileage. (so let's keep the pulse range low for now)

there are many different angles still to play with

what you can do now that will certainly help is to log your am pulse rate as well as log your weight

to feel good now is nice to match it to your pulse and weight, this will also be helpful

as mentioned .. let's come back to this question after the race then we can consider further changes without affecting the upcoming event

hope this helps .. its a great position to be in where you are now

enjoy it

TheEd
ps.. here's hoping I have not incorrectly understood what you were asking

[DaveM40]

Hi TheEd - thanks for the reply. You answered my question perfectly :great:

You are right about the easy runs, 80k max is enough right now. Anything more would be new ground for me.
I shall keep track of the RHR and weight.

10k race entry is in and accepted