New event challenge

[DaveM40]

Thanks TheEd- a couple of questions;

Do I do a long run this Saturday?

If it is windy for the 400's - would it be ok to do 12 x 300 missing out the section directly into the wind? I could have the "windy" 100m as a walked recovery? :tourist:

Thanks very much

[TheEd]

according to schedule

12 5K paced run (this is Saturday)
13 1Hr easy run or 15k easy
14 easy day of 30min running

Tuesday is the 400m session .. don't over extend yourself on the 300's and the session should be fine 10 x 300m is fine with 100m light jog recovery

superb

TheEd

[DaveM40]

Hi TheEd - thanks for the advice the other day.

I did teh 5k tempo today;

17:55 - ave hr 165 / pace ave 3.35

splits;

1/ 3:27 (ave 160)
2/ 3:38 (164)
3/ 3.37 (166)
4/ 3.38 (167)
5/ 3.35 (168)

Good time, but I was on the seafront road with a tail wind.

I worked quite hard - but felt ok and enjoyed the favourable conditions.

[TheEd]

tailwind or not

you are balancing out quite nicely

the improvement is certainly there to be seen

nice going Dave

TheEd
ps.. make sure to see that your legs recover quite nicely .. a little extra protein intake certainly assists for recovery

[DaveM40]

Thanks for the wise words:notworthy:#

I had a big steak tonight

Easy hour tomorrow.

[DaveM40]

Hi TheEd - hope you have had a good Easter.

I ran a very easy 1 hour yesterday - all ok/ recovering well.

Today i did a relaxed 8k on a flat course. It was a little windy, but I felt easy today;
Ran 8k in 35:40
4.27 per k average at ave hr of 128.

I will do 10 x 300 as advised tomorrow and feedback after. :mrburns:

All the best ...

[TheEd]

magic stuff Dave .. that's Easter gone .. this year is galloping ahead

nice run down to weekend race

TheEd

[DaveM40]

Hi TheEd - I did the track session today;

10 x 300 as agreed (it was windy again too :whistle

I jogged 100m in 45 secs as recovery.

(ave / max / after rest)
1/ 57 (144 / 157 / 136)
2/ 57 (154 / 164 / 128)
3/ 57 (146 / 163 / 131)
4/ 58 (147 / 164 / 135)
5/ 57 (151 / 164 / 138)
6/ 57 (152 / 166 / 144)
7/ 56 (154 / 168 / 140)
8/ 56 (155 / 169 / 141)
9/ 57 (155 / 167 / 143)
10/ 56 (156 / 168 / 143)

I felt good / smooth today & enjoyed the workout.

It is strange how jogging the recovery and reducing it to 45 seconds effects the HR range. I did feel strong in the legs throughout though ... :mmm:

[TheEd]

a pleasant run down to race day now



TheEd
ps .. yes, the recovery plays an integral part in the quality sessions and in particular with the 2000's and 1000's

[DaveM40]

Hi TheEd - nice fartlek today. Relaxed workout feeling good.

Got easy 30min tomorrow then rest Saturday with sports massage from club physio. Race Sunday morning - weather forcast good :yes: