Sub 40 Min Training

[TheEd]

Hi Ian .. one quick question which I note has not come up of recent .. how are your shins?

then for your easy run .. I would guesstimate that it would be around 130/140 bpm however you have not provided much data relating to HR in the past, are you getting a heart rate monitor?

Cheers

TheEd

[ihenman]

My Shins are pretty good. My legs in general are pretty sore from the race Sunday, I gave it my all in the end, but my shins got 100% better when I:

a.) slowed down my easy runs to about a 5 min pace and kept my HR around the 145-150 mark or lower
b.) started adding in the 30 min easy runs in between the harder workouts

It seemed I got stronger the end of August and through September along with a few more minor technique changes, so I'm still aware that splints are only around the corner with the right care and not over exerting during workouts I'm doing a lot better with it.

As for Heart Rate

I run with a Garmin 305 for all my workouts which has a HR monitor I just haven't always added HR data with my workouts.

My max as measured has been 193

So Im at about 148 in the 70-75% zone and 133-145 in the 60-65% zone.

What info could I provide that would give you a good snap shot of my current fitness level so I ensure I'm not training too fast during these upcoming weeks?

Ian

[TheEd]

Ian .. look at running the easy runs @ 130 bpm .. it will seem too slow however once you start the build up and begin to flow the 130 pace should become a little quicker

the idea behind coming down is aimed at recovering .. hope you recorded your weight from the last race .. because when one first recovers they should put on a little weight

base would be the old term used for the build up and you should come out of it with greater strength .. well that is the intention

TheEd

[ihenman]

130 BPM it is. Just got back from vacation and had 5 days off entirely. Will give a short run today and see how it feels.

[TheEd]

excellent

TheEd

[ihenman]

30 min easy yesterday tried for 130 BPM (set my HR monitor to beep if I exceeded) ended up averaging around 135 BPM or so... which was about 5:30-5:40 KM..

You were right it felt like I was going too slow, but I've never done an off training period like this and I got great results so far with your guidance and programs and intend to continue as gospel until I see otherwise

Thanks,

Ian

[TheEd]

good stuff Ian .. in the past during this period it has been wonderful to watch the various stages of transition .. the athletes pick up and kilo or two in weight and they go through a slight sluggish period and then the mileage begins to pick up and there is a new zest that comes about where the 2k session is actually missed

hang in there it will be well worth it

TheEd

[ihenman]

Just an update, almost done the 1st week of the off training period.

Time / AVE HR / Dist / Pace

Last Tuesday: 30 min / 135 / 5.25 K / 5:45 per KM

Last Wed: 28:34 / 138 / 4.93 k / 5:47 per KM

Last Thursday: 39:52 / 140 / 6.88 K / 5:49 per KM

Last Friday: OFF

Saturday: 48:09 / 140 / 7.91 K / 6:12 per KM

Sunday: Supposed to be 30 easy but did a 45 min walk with my wife and our dogs.

Monday: Planned 50 min Easy

Looking at this last week I note my HR got higher with each run, I feel a cold coming on so I'm presuming my results from the Saturday run with such slow pace and high HR might be a result.

I'll try and slow it down today and get my HR back to the 135 mark or so.

Things are looking alright thought in terms of PACE? It seems really slow to me, but I also have nothing to compare it against since this is my first time through this sort of cycle.

-Ian

[TheEd]

yes the pace is SLOW and it must be, you will note that once on the build up and once (after a few weeks) 1hr 'bread and butter' runs become the norm, the pace will be quicker at the same pulse

allow for the natural progression and avoid niggles and aches

TheEd

[ihenman]

Update 2nd week of off training done.

Time / AVE HR / Dist / Pace

Monday 25th - 58:31 / 133 / 8.87 KM / 6:35

Tuesday 26th - 46:44 / 135 / 7.37 KM / 6:20

Thursday 28th - 59:10 / 144 / 10.3 KM / 5:44 (ran this with a friend and shouldn't have HR shows I went to hard)

Friday 29th - 35:07 / 134 / 5.91 KM / 5:56

Saturday 30th - Missed run, had 1 Hour walk with our dogs. Un-expected inlaw visit

Sunday 31st - off

Monday 1st - 60 min / HR n/a / 9.89 KM / 6:03

This is "technically" the end of the off training, but I missed the 1 hour on Saturday. Would it be worth extending this for another couple of days and running another 1 hour? Or not a big deal since the Build up starts with three 1 hour day back to back?

For build up phase keep the same "easy" pace around 130 BPM?

For the 65% and 75% days bump my effort and limit how quickly I go based on my HR?

Thanks,

Ian