19-08-2010, 04:28 PM
sorry to hear of your loss wookie
we should still be here when you ready to proceed
TheEd
we should still be here when you ready to proceed
TheEd
Running Information Forums
The Training Zone
10K Training Feedback
Let's try this again...
Let's try this again...
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01-09-2010, 02:10 AM
TheEd Wrote:sorry to hear of your loss wookie Thanks! I've got a 10km race September 25th, 26 days away. I ran a week ago, did a 70 minute run, 14.2 kms. Haven't run since. So one week off. What should I do between now and the 7th which would be day 1 if the September 25th is day 19? A whole week? Well, 6 days excluding tonight. Thanks Also, this is the race that I bailed on 2 years ago when I wasn't going to make the sub 40 time and was heaving and couldn't catch my breath. Here's the elevation profile. ![[Image: Mels0910kmelevation.jpg]](http://www.melissasroadrace.ca/images/Mels0910kmelevation.jpg) I don't think this is a course to go for a PB on. My prior attempt was foolish. I'll train for a sub 41:30 because that's probably where I'm at, but don't think I'm capable on this course just yet.
01-09-2010, 12:26 PM
no harm in doing a session tomorrow consisting of 2 x 2k and 2 x 1km
2 x 2km at 10km pace followed by 2 x 1k at 5k pace Rest 90 and 60 seconds do you have a pace you would start at? would you be able to roll into a session such as this as a starter? Cheers TheEd
02-09-2010, 05:00 AM
TheEd Wrote:no harm in doing a session tomorrow consisting of 2 x 2k and 2 x 1km Wasn't so bad. It was windy, 25km's so one way was easy peasy, the other way was TOUGH  Although I was surprised it felt pretty good, other than the last 1km which was really rough, but I recovered fast. I even did the first 2.00kms too far (2.1) as it didn't feel at all hard (25 km/h wind at my back haha). I screwed up the rest. Forgot what it was and assumed it was 90 seconds each time. 1.0 km warm up/jog 2.11 KM, 8:18, 3:56 per KM AHR 165 MHR 175 (with wind) 90 seconds rest, HR was 169, dropped to 116 before starting, average 138 2.02 KM, 8:13, 4:04 per KM AHR 171 MHR 178 (into wind) 90 seconds rest, HR was 175, dropped to 127 before starting, average 134 1.01 KM, 3:49, 3:48 per KM AHR 169 MHR 177 (with wind) 90 seconds rest, HR was 174, dropped to 129 before starting, average 147 1.00 KM, 4:05, 4:04 per KM AHR 170 MHR 177 (into wind) 5:00 cool-down (walking around), HR was 173, dropped to 132 by minute 1, 117 by minute 2 , 110 by minute 3, 107 by minute 4, still 107 by minute 5. That was an interesting session. What's on the schedule for tomorrow? 
02-09-2010, 05:09 AM
well if you starting the schedule from next week you can roll out a rest day and if you can manage then 1hr aerobic runs till you sôrestart the program
that should set you up well enough Cheers TheEd
02-09-2010, 05:17 AM
TheEd Wrote:well if you starting the schedule from next week you can roll out a rest day and if you can manage then 1hr aerobic runs till you sôrestart the program So thursday rest day, Friday 60 mins? Saturday 60 mins? Sunday 60 mins? Monday Rest, Tuesday Start? Thanks
02-09-2010, 10:47 AM
that looks fine and hopefully you are in order for 2000's next week
TheEd
28-09-2010, 09:08 PM
wookie Wrote: Hi Ed, Hope you're doing well! Wow, time flies. From that September 1st 2km/2km/1km/1km quality session I only ran once, September 21st, did 12.5 km in 60 minutes (wow, 20 days off) and then did the race on September 25th. I was planning on starting the program the week after september 1st but my hockey team booked a few exhibition games, our season started and there was some crappy weather and . . . it just didn't happen. I think after bailing on this race 2-years ago mid-way through I was dreading it and just couldn't run, it became a head thing... Until it was too late. At that point I just had to convince myself to go out and run however I felt like running that day. Which seems to have worked out quite well. So, I went out and did a 43:00 10.0 km. It was a windy day and that hill climb is AWFUL!! My personal best on that course is 42:45 and they actually made the hill longer this time and with the wind I probably am on par with my 2007 time or better. 43:00 was good for 43rd place, I'm happy with the time seeing as I ran twice in the 6 weeks prior. Now to get back on track I'm looking at doing a Sunday October 10th 10 km race. That gives me 13 days including today. Tuesday September 28th Today (I'll go do 45 min run) Wednesday September 29th Thursday September 30th Hockey Game Friday October 1st Saturday October 2nd Sunday October 3rd Hockey game Monday October 4th Tuesday October 5th Wednesday October 6th Thursday October 7th Friday October 8th Saturday October 9th Sunday October 10th Race Day Any suggestions as to what to do over the 13 days? Obviously not running on the Hockey game days. I'm going to work really hard to run throughout the entire winter and then roll into summer 2011 hoping to break that 40 minute time at the end of my triathlon. I've always started running in May, almost starting over - so I think if I keep up a bit of running through the winter I can the spring strong. If I'm already running, or in good running shape I won't struggle adding cycling and swimming sessions. Thanks
29-09-2010, 05:51 AM
it looks as though the only session you could slot in is the 6 x 1k session on either this Friday or Saturday .. thereafter there is not much you can do before the race on the 10th
then maybe it would be wise to try get 2 to 3 weeks of the [URL="http://www.time-to-run.com/training/10k/buildup.htm"] Build Up program[/URL] http://www.time-to-run.com/training/10k/buildup.htm under your belt as this will provide a decent foundation to start from Cheers TheEd
12-12-2010, 09:11 PM
TheEd Wrote:it looks as though the only session you could slot in is the 6 x 1k session on either this Friday or Saturday .. thereafter there is not much you can do before the race on the 10th Hope you're doing well and getting ready for the Holidays!!! Well - so much for getting any training done. Started the build-up, did the 3-days in a row, day off, hockey, followed by a serious crash of energy and soreness. With the hockey season starting I figured I'd lay off the build up and just make sure I didn't hurt myself lol. Also my shoes were at about 500+km and looking pretty worn. I ran a few times over the next 3 weeks, but my hips were getting sore. I'm pretty sure it was the shoes. I had a trip to Hawaii planned for November, so I waited to buy new shoes (50% cheaper at least) in the US. So I barely ran. In the meantime I played a few hockey games and out came the shoulder. ARGGGGG. In Hawaii I picked up 2 new pairs of runners. Also playing in the water (swimming, snorkeling, etc) wasn't great for the shoulder. So I'm off (sports) until January 1. However I started the build up program just the other day. I cut it back a bit. My everyday 60 minute runs are 45 minute runs and the 75 minute long runs are 60 minute runs. Figured I'd do this for 3 weeks then bump it up according to how I felt. However, I discovered something (which I'm feeling stupid for never trying this before), snowshoeing. I saw a pair at a sale and thought "hey, this would be fun for winter running" rented a pair this weekend and found it to be a blast. So I'm going to try to incorporate this into my build-up program. The sun sets here at 4:30pm and rises quite late in the winter. So often it's dark on my way to work and dark on my way home. Running in the dark is fine, running on the snow/ice in the dark is sketchy. So I'm really excited about this snowshoeing to help me pick up my running throughout the winter. Anyway, I'm on day 8 of the build-up. I guess it's pretty basic, I don't need any assistance/advice regarding the buildup. I'll just work my way through it and be careful as I get back into hockey. Hockey is just a rotator cuff issue. But.... Any feedback on the snowshoeing? I'll be careful. Everything I've read seems to say it's a pretty good idea - but to be weary of your hip flexors. I felt them after while the first time, and the other day I did 23 minutes on the snowshoes but stopped when I felt my Hip Flexor getting tired. I'm pretty excited. I have never had a winter that I've done running or similar activities throughout. Usually it's an injury or off again on again plagued affair leading to jumping in full throttle in the summer which probably leads to other problems. I think with a good winter I can do my sub 40 this summer Thanks, Have a great December! |
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