10k & 21k Training

[DaveM40]

Hi ThEd - hope you are well. I ran the next 5 x 8 mins today - squeezed in between watching Euro Athletics champs

I felt good today and ran these at 3:45 per K

ave / max / after rest

1/ 153 / 156 / 106

2/ 153 / 159 / 108

3/ 156 / 162 / 116

4/ 158 / 164 / 118

5/ 159 / 163 / 108 :p - always recover quicker after last interval!

I did work a little harder than 7 days ago (by HR info) but I felt quite relaxed throughout. Legs all good urf:

Concentrating on recovery now.

All the best

Dave

[TheEd]

try keep the hr below 162 for these sessions or else you roll yourself into shape too early

you coming along nicely .. make sure to maintain your legs

TheEd

[DaveM40]

Thanks for the feedback. You are right and I will keep tags on the HR next time out. Still 12 weeks until 21k race ...

My first race should be a very low key 5k road race at end of Build Up Phase in around 17 days time. It should double as the 4k time trial and give us some info on speed & fitness.

Dave

[DaveM40]

Hi TheEd - hope you are well. Did you watch the European Championships? I thought Mo Farah was exceptional in the 5K & 10K - especialy the 5K where the competition was greater and the fatigue level higher. The marathon was pure madness - running at midday in 34* + heat is just dreadful - they did not do that for the long walk events .... who planned that event? :mad:

I have been training well. The easy runs are being done quicker and at lower HR's - today was 60 mins @ 129 ave / 4.44 pace.

I did the 5 x 8 mins again yesterday; at 3.42 per kilo

ave / max / after rest

1/ 149 / 156 / 102

2/ 152 / 159 / 108

3/ 155 / 163 / 114

4/ 158 / 163 / 116

5/ 159 / 164 / 112

I enjoyed this session and my legs felt good. I noticed the HR crept over 162 again - I DID go faster this week, but it was quite warm. When I get into the zone I struggle to back off - but I felt good and have recovered well today ... hope this is ok?

[TheEd]

my exact sentiments as to why it is necessary to run at such a time

Mo Farah was brilliant to watch, the poor Spaniard who went out of the medals over the last 60m, pure tragedy ...

TheEd
ps.. from the fartlek feedback, you should be itching to go towards the interval sessions in the near future

[DaveM40]

Hi TheEd - thanks for message. You judged correctly.
I am looking forward to starting the cycles soon.

I will do the last of my 6 build up weeks next week. This will include a local, low key 5k road race on Saturday 14th. This should give an idea of my fitness?

My first real test is a 1 hour race on the track in 4 weeks. Great tempo
for the 21k race in October??

What do you think?

Best wishes .... Dave

[TheEd]

it all sounds good and after a few 'quality sessions' there is sure to be a different buzz

enjoy

TheEd

[DaveM40]

Hi TheEd - build up week 5 completed;

MON - easy 60min

TUE - intervals (as earlier posting)

WED - Easy run 60 min (129 / 4.45)

THU - Steady 60 min (138 / 4.27)

FRI - rest

SAT - long run 90 min (133 / 4.39)

SUN - rolling hills 50 min (no HR monitor or timings - I just went out and ran it! )

I covered 85 kilometers and I feel good :great:

[TheEd]

this is looking good, some interesting times to come for future training and racing

magnificent about the mileage without any problems

grand

TheEd

[DaveM40]

Hi TheEd - following up on the subject of the"Build Up" phase;

When I first looked at it I thought it might be a little too easy to prepare for the harder training of the 10k program. I was wrong again! :duh:
Your build up I am doing is deceptively tough. I am benefiting from the standard 1 hour runs and the mental side of going out for at least 1 hour every time is good.

The challenge I have is not running too hard on the easy runs. It is a patience game and I am learning.

All in all 6 weeks of this preparation is brilliant training and should set me up nicely. I am right back in the zone after the injury problems

What do you think about strength training? Do you prefer body weight "circuit" type training or weight training - I have just completed 6 weeks of circuits, but enjoy weights too.

Best wishes ...

dave