How to train

[Raginglynx]

Hi!

Today I didn't complete the run like the last time I ran at the treadmill (same treadmill)

I think there's something wrong with it. The speed of the TM and the speed my garmin show are very different. And if you look at lap 3 the TM said 4:30 and the Garmin said 3:48 - and I know for sure that wasn't 4:30 I ran at. :S

Well, I need to take new steps in order to keep it up.. Maybe next time I'll do them outside anyway - or I'll just adjust the speed of the TM to my Garmin..

But the thing that made me give up was that I had to throw myself at the lou (My stomach gave up) after that there seemed to be no point to persist.

Much more at the blog runningforperformance.time-to-run.net

In the data the results within parentheses is from the Garmin.. The other is a combination of the time and HR from the Garmin, but the distance from the TM.. And, the question marks indicates that I didn't know how long I ran the last lap, since I had to leave very urgently..

Day 3, sub 40 program
Start with 5x2k R90 8min 20 (4.10 per k)

Lap Distance Time AvgPace AvgHR MaxHR MinHR
1 2.0(2.30) 8:41 4:20(3:47) 166 184 -
Rest - 1:30 - - - 107
2 2.0(2.37) 9:00 4:30(3:48) 177 191 -
Rest - 1:30 - - - 147
3 ?(1.32) 5:28 ?(4:09) 175 186 -
Rest - 1:30 - - - 168

[TheEd]

it looks as though you need to adapt to running on the treadmill, so give yourself some space to adapt to this

maintaining your running during this time of year is not easy, encourage yourself instead of being too hard on yourself

it will all come right and with positive application so will the training performances

TheEd

[Raginglynx]

Hi!

Yes, I think you're right. But I also think that there's something wrong with the calibration of the treadmill. Because in the 3rd lap I'm sure it wasn't at 4:30 pace - much faster than that.

Next time it might be best if I go after my garmin watch instead.. Or run at a measured distance outside..

About being hard on myself, I try not to be. But I most often turn around very fast and get back onto it

Thank you

[Raginglynx]

Hi TheEd!

Today I did day 6's run instead, so I'll do day 5 tomorrow. It was too slippery to be out on the roads for 90 minutes Hope that doesn't ruin anything

Day 5, 1st sub 40 10k round
easy day of 30min running (Swapped day 5 with day 6)

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 6.19 33:41 5:27 138 151 89

[Raginglynx]

Today I ran the 90 min run instead. it felt nice and relaxing

Day 6, 1st sub 40 10k round
longest run - 'time on feet' up to 1Hr 30min (Swapped day 5 with day 6)

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 15.43 1:30 5:50 135 167 89

[TheEd]

and how has the changed work .. do you feel fine is everything back in balance?

Cheers

TheEd

[Raginglynx]

I feel nice and balanced now..

We'll see how it goes on the 1k sessions tomorrow


Day 7, 1st sub 40 10k round
easy day of 10k running - relaxed

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 10.0 55:00 5:30 138 151 89

[Raginglynx]

Today I did the 6x1k intervals. I measured a distance outside, which seemed to work fine It was flat, straight and free from ice and snow.

The last 200 m every intervals felt a little tough, though - It's obvious I'm not as fit as before build up when it comes to running at race pace - but I guess that is as it should - right?


Day 8, sub 40 program
start with 6x1k R60 3min 45 to 3min50

Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 1.0 3:49 3:49 167 173 118
2 1.0 3:48 3:48 170 192 119
3 1.0 3:46 3:46 177 201 134
4 1.0 3:50 3:50 179 193 132
5 1.0 3:45 3:45 174 188 134
6 1.0 3:44 3:44 177 186 128

[TheEd]

well considering the pace should have only been 4 minutes per k you can feel very satisfied with the session

one day you will truly understand the value of the Build Up and how it assists long-term

nice going

TheEd

[Raginglynx]

I am very satisfied with yesterdays efforts

I did my 30 minutes of easy running today at lunch. It felt good to take it easy, though surprisingly I didn’t feel overly tired in the legs from the 1k intervals yesterday..

I also did the 500 workout during the evening


Day 9, 1st sub 40 10k round
easy day of 30min running

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 6.41 35:55 5:35 133 143 90