16-02-2012, 08:20 AM
Hello TheEd
I finished my build-up last week as planned, and despite a minor injury (sour calf) and my earlier cold, I finished the program in approx 7 weeks, following it to 95% or so exactly according to the program.
I was a bit sceptical as I feel the running in the build-up is quite slow and perhaps developing endurance rather than speed, but I was still quite positive about taking the 4k without a single fast run in the last two months.
When I did the 4k, I started as planned at sub-17-min speed, but unfortunately I could not maintain the pace for more than around 3km. I got really exhausted and stopped shortly after 8 laps when I noticed that I cannot maintain the pace. I could have finished but only by really slowing down, and probably not improved at all from my previous 17:31. The times for my run is below, compared to my run in March last year, and also compared to my similar run before the build-up:
Mar-11 Dec-11 Feb-12
Lap 1 1:37 1:41 1:35
Lap 2 1:50 1:44 1:39
Lap 3 1:45 1:46 1:42
Lap 4 1:43 1:45 1:40
Lap 5 1:44 1:48 1:43
Lap 6 1:44 1:46 1:45
Lap 7 1:43 1:45 1:46
Lap 8 1:46 1:46 1:48
Lap 9 1:47 1:46 DNF
Lap 10 1:43 1:44
Total 17:23 17:31
I conclude that my maximum speed did not develop at all during the build-up. Looking at the results of these and other runs, I feel that the 10k program I followed last year delivered much better results. Perhaps the build-up is good for longer runs, but the maximum speed needed for shorter runs is not improving, at least not for me.
I'm now thinking of having a week-long break to allow my sour calf to fully recover, and then I will start the Sub-45 program. I have 11 weeks left until my 21k run, so I can complete around 3 cycles, which I think will be enough to me in best possible shape on 5th May 2012.
What do you think? Is this the right way forward?
All the best!
K4m
I finished my build-up last week as planned, and despite a minor injury (sour calf) and my earlier cold, I finished the program in approx 7 weeks, following it to 95% or so exactly according to the program.
I was a bit sceptical as I feel the running in the build-up is quite slow and perhaps developing endurance rather than speed, but I was still quite positive about taking the 4k without a single fast run in the last two months.
When I did the 4k, I started as planned at sub-17-min speed, but unfortunately I could not maintain the pace for more than around 3km. I got really exhausted and stopped shortly after 8 laps when I noticed that I cannot maintain the pace. I could have finished but only by really slowing down, and probably not improved at all from my previous 17:31. The times for my run is below, compared to my run in March last year, and also compared to my similar run before the build-up:
Mar-11 Dec-11 Feb-12
Lap 1 1:37 1:41 1:35
Lap 2 1:50 1:44 1:39
Lap 3 1:45 1:46 1:42
Lap 4 1:43 1:45 1:40
Lap 5 1:44 1:48 1:43
Lap 6 1:44 1:46 1:45
Lap 7 1:43 1:45 1:46
Lap 8 1:46 1:46 1:48
Lap 9 1:47 1:46 DNF
Lap 10 1:43 1:44
Total 17:23 17:31
I conclude that my maximum speed did not develop at all during the build-up. Looking at the results of these and other runs, I feel that the 10k program I followed last year delivered much better results. Perhaps the build-up is good for longer runs, but the maximum speed needed for shorter runs is not improving, at least not for me.
I'm now thinking of having a week-long break to allow my sour calf to fully recover, and then I will start the Sub-45 program. I have 11 weeks left until my 21k run, so I can complete around 3 cycles, which I think will be enough to me in best possible shape on 5th May 2012.
What do you think? Is this the right way forward?
All the best!
K4m