When to start program? Need advice.

[kilroy]

Thanks for feedback, nice to read your thoughts about the result. Feels like I am on track. There are still a couple of months before the first races pops up so I will remain patient and follow the plan.

Like you said, the quality sessions are the most important so I am not that detailed with feedback from the other sessions. But you should know that they are completed and the most interesting is that my pace has increased considerable the last weeks during the easy runs (with the same hr).

Should I make any changes to the 400´s, 1000´s or 2000´s the next cycle or stick to the schema as is?

Cheers

[TheEd]

OK .. your sessions for the 2000m and 1000's

we can increase the pace by 5 to 10 seconds .. so

2000 in 7.40 to 7.50 .. 3.50 to 3.55 per k

1000's 10 seconds faster .. 3.40 to 3.45 per k

your improvement has been rather rapid so you need to be cautious that you don't go too fast in your easy runs even if the pulse is still low .. slow the run down by dropping pulse on easy run by 5 beats per minute

adaptation is the first process and your adaptation has been rapid

once we get this cycle out the way then it will be another 1 before the 5k (I suspect) .. the first 10 days is where all the training is

OK .. over to you ask for clarification where you don't understand anything and I look to your feedback

Cheers and enjoy

TheEd

[kilroy]

Thanks Ed, everything is clear. Have slowed down my easy runa with 5 beats/min. Replaced yesterday session with 50 min xc ski, my legs were quite heavy today :-(
(i am not used to do xc skiing)
Not so good preparation for the 5x2000 today. Had some problems to keep the pace and I was really tired in the end.. My results:

7:41 (160 hr avg)
7:52 (163 hr avg)
7:54 (165 hr avg)
7:54 (167 hr avg)
7:59 (168 hr avg)

46:11 in total compared to 45:15 first cycle (25 sec slower intervals and 31 sec more rest !?)

The first race this year will be 5k 7th of february (5 weeks), if it isn't to bad weather (snow, cold). Next will be 10k 29th march (12 weeks).

Happy new year!
BR/Kilroy

[TheEd]

Hi kilroy .. a fine Happy New Year to you

be thankful that you feel a little lousy now as you only want to race in Feb

you may find this cycle a little tough to go through but should bounce back in the next one

worry not and simply provide feedback, do watch your morning pulse to see that it isn't higher on waking

Thanks and enjoy

TheEd

[kilroy]

Hi Ed!

I guess my body was quite confused after the xc-skiing and combined with the completion of the first cycle I think we have the reason why I have been feeling tired a couple of days.

Anyway, did the 6x1000 today (cycle 2, day 8) and I had a solid feeling throughout the session.

3:45 - 152 hr avg (rest between 1-2 @ 135 hr. avg)
3:45 - 155 hr avg (rest between 2-3 @ 139 hr. avg)
3:45 - 159 hr avg (rest between 3-4 @ 146 hr. avg)
3:44 - 162 hr avg (rest between 4-5 @ 148 hr. avg)
3:45 - 162 hr avg (rest between 5-6 @ 154 hr. avg)
3:41 - 166 hr avg

Total avg. HR (incl. rest) 156(84%)
Total time (incl. rest) 27:40

We can notice some improvement from the last 6x1000 regarding HR even though the pace was faster today. This goes for both overall, intervals and resting HR.

Over to you.

BR /Kilroy

[TheEd]

Hi kilroy

Good to be able to grind a session out and still record suitable times

bit by bit you should get the feeling of normality back and then hopefully a sudden surge in well-being and speed

Keep it up

TheEd

[kilroy]

Hi Ed, did the paced 5k today (on treadmill).
On my last 5k paced run I did 19:39, 3:56/km so my plan today was to run in a 3:54 pace from start to end.

3:54 (154 avg.hr)
3:54 (162 avg.hr)
3:54 (165 avg.hr)
3:54 (167 avg.hr)
3:54 (168 avg.hr)

Time 19:30
Session avg. hr: 163 (88%)

Happy to see my avg. hr has dropped 4 bpm since last 5k paced run even though my pace was 2 sec faster each km.

Over to you.

BR /Kilroy

[TheEd]

There is improvement however I believe that there will be major improvement in the months to come

consider working on the idea of 166 being your best race pace and you should be able to pick up a little more speed per k

no rush however progress is certainly taking place

TheEd

[kilroy]

Thanks Ed,

Should do my paced sessions at 166 hr further on? How about the last 2 k was above 166 (167,168) :confused:

BR/Kilroy

[TheEd]

nope not at all ...

when you next do a 4k time-trial or 5k time-trial start off as per normal and when you get to the 3rd kilometer, try to keep your pulse at 166 and see what result you get

for your training we work at the given pace in time and record the pulse to learn more and more about you and your body

I will explain more as we progress as there is still a great deal to learn

however you are making lots of progress

Cheers

TheEd