01-07-2012, 01:36 PM
Thank you guys for the cheer ups, really appreciated 
End of 1st week cycle, yesterday I did the long run up to 1h30'. Did 20.58 km in 1h26, 4:10 avg pace, 165 avg HR. Weather was really cloudy and that helped a lot, warm weather but manageable. I like to do long runs at a faster pace than easy pace, near marathon pace, it becomes a little bit boring running always at easy-relaxed pace. I mean, aside from the key sessions where I run at 3:4X or 3:3X on the intervals or trials, there's not much runs for 4:1X to 4:2X sessions and I enjoy them because they are 'comfortably hard' and I feel I work on them while yet being able to end strong. Do you think I can go with some of these on the long runs or is it mandatory to stay on the easy pace range?
Today I did 1h relaxed on the mill since it has been raining enough to not being able to run on the street. Did 12.02 km at 4:59 avg pace. Pulsometer band started to fail again, I have to do something about this. I estimate avg HR to be between 143-145 for today session.
This is the schedule for this cycle including the 1h recovery runs as you told me. I have one doubt. I'm supposed to race on the end of the cycle, but if I don't have any scheduled race, what should I do on Saturday - Sunday? a paced 8K? or maybe repeat a long run with a 1h recovery session on the next day as the first week?
End of 1st week cycle, yesterday I did the long run up to 1h30'. Did 20.58 km in 1h26, 4:10 avg pace, 165 avg HR. Weather was really cloudy and that helped a lot, warm weather but manageable. I like to do long runs at a faster pace than easy pace, near marathon pace, it becomes a little bit boring running always at easy-relaxed pace. I mean, aside from the key sessions where I run at 3:4X or 3:3X on the intervals or trials, there's not much runs for 4:1X to 4:2X sessions and I enjoy them because they are 'comfortably hard' and I feel I work on them while yet being able to end strong. Do you think I can go with some of these on the long runs or is it mandatory to stay on the easy pace range?
Today I did 1h relaxed on the mill since it has been raining enough to not being able to run on the street. Did 12.02 km at 4:59 avg pace. Pulsometer band started to fail again, I have to do something about this. I estimate avg HR to be between 143-145 for today session.
This is the schedule for this cycle including the 1h recovery runs as you told me. I have one doubt. I'm supposed to race on the end of the cycle, but if I don't have any scheduled race, what should I do on Saturday - Sunday? a paced 8K? or maybe repeat a long run with a 1h recovery session on the next day as the first week?