Let's try this again...

[TheEd]

sorry wookie .. I mentioned the swapping around of the long run for the 10km

on the other days .. easy 30 minute runs .. below is the schedule .. where it mention 30min easy .. you can skip a few of those days to give you time to recover especially a day after a quality session .. you can then work out your schedule accordingly

01 60 to 70min easy distance
02 30min easy run
03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 Rest
05 longest run - 'time on feet' up to 1Hr 30min
06 easy day of 30min running
07 easy day of 30min running
08 start with 6x1k R60 - 90 4min 10 to 4min20 L
09 easy day of 30min running
10 easy day of 1Hr running
11 Rest
12 5K paced run - aim sub 22:30 5k
13 1Hr easy run
14 easy day of 30min running
15 start with 3 x 5min @ 10k pace with 1min easy F
16 easy day of 40min running
17 easy day of 30min running
18 Rest
19 Race day up to 15K

[wookie]

Okay,

Working on it. Thanks

A followup question.

Today my girlfriend was following me on her rollerblades and mentioned that it looks like my left foot is landing and doing the majority of the pushing work. It's pretty tough to explain (she can't explain either)... Like I strike with my left foot and visibly push off, whereas my right just continues in a smooth pattern. She described it like a horse, I'm galloping on my left leg but nothing on the right. I've never noticed.... Could have been the path, could have been something like I was stiff, I don't know. She said I wasn't doing it the whole time lol.

I'm left handed/legged...

Does any of this sound normal

[TheEd]

wookie, if you sit down and place your legs together, get the gf to see if there is any leg length discrepancy .. that would be a starting point

TheEd

[wookie]

Okay - the discrepancy I'll look for today when we get a chance lol.


Thursdays 4x2,000 got scrapped due to weather. Hail/rain/tornado warnings. Not good running weather. So that scrapped the whole plan for the Saturday race being my long run.

So Friday I took off, and did the race today as an actual race.

10.00 km 42:20 average pace 4:14.

Didn't wear my HR monitor - didn't want to be messing around with it. Don't think I went 100%, probably could have done a bit better, but who knows. Felt fine after the run, no bad cramping. A mild crap during the run and some mild soreness in the belly after. But I'm fine. Nothing hurt, nothing tweaked...

So I figure I do easy 20 - 30 tomorrow, easy 30 Monday, Start day 1 Tuesday going for a sub?? 42? 41?

Thanks - have a good weekend!

[TheEd]

grand on the time but do be cautious

so rather aim at a sub 42 minute 10km pace and work from there as you still need to establish consistency .. stick with the sub 45 minute 10km program structure with the pace of the quality sessions aimed at sub 42 minutes for the 2k session

once you do at least 1 decent cycle and run a race we can work on things from there

TheEd

[wookie]

grand on the time but do be cautious

so rather aim at a sub 42 minute 10km pace and work from there as you still need to establish consistency .. stick with the sub 45 minute 10km program structure with the pace of the quality sessions aimed at sub 42 minutes for the 2k session

once you do at least 1 decent cycle and run a race we can work on things from there

TheEd

Perfect!

So
day 3 is, - 03 start with 4x2k R90-2min 8min 14 (4.07 per k) ??
day 8 is, - 08 start with 6x1k R60 - 90 3min58 to 4min07 L ??
day 12 is, - 12 5K paced run - aim sub 21:00 5k ??

Thanks

[TheEd]

Perfect!

So
day 3 is, - 03 start with 4x2k R90-2min 8min 14 (4.07 per k) ??
day 8 is, - 08 start with 6x1k R60 - 90 3min58 to 4min07 L ??
day 12 is, - 12 5K paced run - aim sub 21:00 5k ??

Thanks

you can start with 4.05 - 4.10 per k for the 2k

and 3.55 to 4.00 per k for the 1000's

and sub 21 minutes paced

TheEd

[wookie]

Okay,

Day 01 60 to 70min easy distance
Completed - 13.78 km. 68 mins, 4:57/km

Day 02 30min easy run
Didn't run, took out bike, probably rode too far, 48kms 1:50:00 but wasn't exhausted after or anything as I didn't push too hard.

Day 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Completed - 2.01 km. 8:01 mins, 3:59/km AHR 169 BPM, MHR 192 BPM
Rest 2:00 mins, AHR 139 BPM, MHR 173 BPM

Completed - 2.00 km. 8:22 mins, 4:11/km AHR 173 BPM, MHR 186 BPM
Rest 2:00 mins, AHR 144 BPM, MHR 179 BPM

Completed - 2 km. 8:20 mins, 4:10/km AHR 172 BPM, MHR 183 BPM
Rest 2:00 mins, HR monitor came off, so I had no reading for this rest

Completed - 2 km. 8:38 mins, 4:20/km AHR 174 BPM, MHR 190 BPM
Rest 2:00 mins, AHR 145 BPM, MHR 174 BPM
Rest 2:00 mins, AHR 122 BPM, MHR 125 BPM

Set 2 and 4 were into the hard gusting wind and very very difficult. Granted set 1 and 3 didn't feel a ton easier, they just weren't terribly hard.

It's been 4 hours, no stomach cramps, no bathroom issues (haha), I'm fine and feel like I could do a bike or swim (not going to). I really think maybe I had something up with my stomach a few weeks ago.

Anyway, I'll report back after the 6x1,000's.

Have a good weekend!

[TheEd]

a good session .. what would be interesting is for you to monitor your pulse range during the rest to see how it drops, please

it is never easy running in the win

the 2000m session is all about getting the session completed

well done

TheEd

[wookie]

a good session .. what would be interesting is for you to monitor your pulse range during the rest to see how it drops, please

it is never easy running in the win

the 2000m session is all about getting the session completed

well done

TheEd

Thanks

Regarding the rest and heart rate: I did monitor it and commented on it, except the third set where I was adjusting the monitor as it was falling off, and then tracked if for 2 seperate 2 minute intervals when I was done.

Or are you asking for something I'm not following?

Thanks!

Wind makes me sad haha


edit: I'll get some screen shots to show my HR dropping for you