Sub 40 Min Training

[TheEd]

not a big deal missing the run

do feedback on the % runs and we discuss how we change things according to heart rate as we progress

Cheers

TheEd

[ihenman]

Hey TheEd,

What's your take on running while sick (as I am right now)?

[TheEd]

definitely never worth doing

take a break and if you have any 'green' in your flem extra precaution is advised

it's that time of year and getting sick is sometimes unavoidable

TheEd

[ihenman]

green huh.. I'll watch for that Looks like a couple days off it is.

Thanks

Ian

[ihenman]

Think I'm finally on the other end of this cold so got back at it today. Because I only got 2 of the first 60 min runs of Build-up week 1 I've decided just to start over with day 1 week 1 again. Will post feedback after the first week.

[TheEd]

probably best ..

enjoy

TheEd
ps.. welcome back

[ihenman]

Quick question, for the easy run with the hills... Any ideas for a supplemental run there? I don't always easily have access to a trail, road etc. with rolling hills on it? It's more a couple of longer very steep hills around my home.

-Ian

[TheEd]

a normal run will be suffice for aerobic development however hills will add some strength

see what you can achieve

TheEd

[ihenman]

Just some feedback on the first Build up run with a varying degree of effort.

60 min w/ last 15 mins 65%

Time / Distance / Avg Pace / Avg HR
44:46 / 7.65 KM / 5:53 / 135 BPM
15:39 / 3.09 KM / 5:04 / 151 BPM

Looking ahead in the week to the fartlek session on Thursday (5x8min @ 75%) I may have gone a bit too hard for the last 15 min of this session...

Thoughts?

[TheEd]

Ian .. try to stay as relaxed as possible ... running on feel without going too quickly (however in this run the pulse looked OK however if it felt too strong then it must have been) ... focus on getting the rhythm of 1hr runs where they are bread and butter runs and as normal as NORMAL is

this is the best part you can carry across to when you start on the 3 week cycles again

work on gaining aerobic development here and as we progress there are so many elements still to come ... rolling hills .. hillwork ... tempo runs

and even am runs depending on development and direction once going below 35 minutes for 10km

I hope this stimulates and builds on for a better understanding

TheEd