How to train

[Raginglynx]

All great!

Did the 75 minutes run today. Slippery, but I managed without falling Good thing I'm so slow

I might have a hard time finding an indoor track for the 4k time trial on Saturday - which is best - a snowy 4.2k track with a little hills or a threadmill?
On the threadmill it's easier to force yourself into a tempo.. I'm afraid that can be misleading. On the other hand the snowy outdoor track will keep my pace down... Don't know really..

Day 14, 2nd build up
75min easy and totally relaxed – time on feet

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 12.84 1:15:02 5:51 132 146 90

[TheEd]

best do the 4km on the treadmill so then you are able to map your progress with future 4km tests on the treadmill

in this scenario the controlled environment would work a great deal better

Cheers

TheEd

[Raginglynx]

Today the surface was soft and nice. It has snowed all night and all day

About the time trial I will follow your advice to do it on a treadmill. Don't know how much I will push myself, but I hope to begin at 3:40 and then maybe increase after the first k.

Day 15, 2nd build up
1hr easy and totally relaxed – at ease through out

Lap Distance Time Avg ace AvgHR MaxHR AvgCadence
1 10.99 1:04:40 5:53 133 164 89

[Raginglynx]

Hi!

Today I ran in high, loose snow.. Not a very easy thing.
On top of that my Garmin messed with me again. But I came back alive

Day 16, 2nd build up
1hr easy with last 15min of 1hr at 65% effort

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 7.68 45:01 5:52 133 152 89
2 2.9 14:59 5:11 154 162 91

[TheEd]

coming back to the 4k time-trial, don't read too much into it as the benefits of the build up will be realised long-term

and there will be benefits

How are you finding the consistency of the 1hr runs, do you find them easier yet?

TheEd

[Raginglynx]

Hi TheEd!

I will try not to read too much into the 4k

About the 1 hour runs I've really managed to get used to them. I haven't felt that I have improved during them, but it has got easier to maintain the low pace to keep the heart rate down. And when I compare to my "old" easy runs at 4:30 pace and target heart rate of 155, these are much more recovering

Today I did something stupid during the end of the easy run. I took a k of higher pace. I just wanted to see what it felt like, since it has been so long since the last time

Hope it doesn't mess things up. And the overall heart rate of 140 is because of a badly planned meal less than an hour before the run :S

Day 17, 2nd build up
1hr easy and totally relaxed - at ease through out

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 9.26 55:00 5:56 137 161 89
2 1.06 14:59 3:49 175 183 92
3 0.219 1:17 5:55 167 183 88

[TheEd]

when you new to the overall plannings of the program, it is important to learn the importance and significance of this 1hr run as it is the run that will most assist your training (recovery benefits) when returning to the 10km schedule.

The 5 x 8 minutes fartlek session should be on the horizon quite soon

all in good time, this is a learning process that sets you up for your future running

TheEd

[Raginglynx]

I see

Yes the 8x5 @ 75 % effort is today at lunchtime hopefully, and if I don't find the time, in the evening. This is what my coming 3 days look like:

Today: 8 min x 5 @ 75%, 2 min resting in between
Tomorrow: Rest
Sunday: 4k time trial on treadmill

rgds,
Christian

[Raginglynx]

Today I did the 8 x 5 fartlek at lunch. But unfortunately I couldn't complete the last 8 min interval since I needed to go...

I've experience the problem most of the times I run for longer than 1 hour. Now I will see a doctor about it to see if there's something I can about it.

More info at my blog

Day 18, build up (Not completed as you can see in lap 9 and 10)
warm up then 5 x 8min paced at 75% effort with 2 min easy in-between

Lap Distance Time AvgPace AvgHR MaxHR MinHR
1 1.82 08:00 4:24 156 165 -
2 0.331 02:00 6:01 141 160 131
3 1.75 08:00 4:34 161 178 -
4 0.343 02:00 5:49 149 162 141
5 1.70 08:00 4:42 162 177 -
6 0.333 02:00 6:00 150 163 144
7 1.64 08:00 4:53 163 174 -
8 0.332 02:00 6:01 153 163 148
9 1.1 05:24 4:55 162 170 -
10 0.376 02:17 6:06 150 165 147

[TheEd]

the one thing of a training program is that it forces you to have an eating routine that complements your running

consistency irons out all the problems .. some runners don't cope well with milk and milk in coffee is very much a no no for some runners

there is a lot to be learnt by being on a progressive program and all of what is learned should improve performance

TheEd
ps.. good luck for the 4km