09-09-2012, 09:26 PM
Good nite everybody!
Thanks IamWill, I've seen that you brought up a pretty decent 5x2000 session, I guess you should be racing anytime near? Best wishes for your race and really looking forward to see what are you up to :great:
Don't worry TheEd, I've already seen on facebook that you had limited internet access and I also can understand that with so many posts it must be easy to miss some of them every now and then hehe.
Well, I've been sticking with the training and also just ran 2 races and to tell the truth things are still going in a pretty bad direction
It has been some time since last report so lets quickly review at least the 3 last weeks:
Mon 20 Aug: 52' relaxed pace, 10.16 Km
Tue 21 Aug: warmup + 10x400 R60" between 1:17-1:20 pace per lap + cooldown. Total 10Km
Wed 22 Aug: 30' easy progressive on the mill from 5:23 pace to 4:25. Total 6.28 Km
Thu 23 Aug: 30' easy with 6x1' fast-slow then 1' 10K race pace. Total 10 Km in 45'
Fri 24 Aug: 8.5 Km on progression in the mill in 37'
Sat 25 Aug: Rest
Sun 26 Aug: Long run 22.8 Km in 1:40' (next Sunday would have a 2000m race so did the long run on the 3rd week instead of thr 1st from the next cycle)
Mon 27 Aug: 55' relaxed on the mill, 10.7 Km
Tue 28 Aug: 1h moderate to fast, 14.5 Km
Wed 29 Aug: 45' relaxed on the mill, 8.13 Km
Thu 30 Aug: Rest
Fri 31 Aug: 5x2000 R90", fastest at 3:45 pace and slowest at 3:52 (couldn't do it on Thrusday as planned so exchanged the session and rest days, ok I know it's not the best scenario to do the 2000m race in the next 48h..)
Sat 01 Sep: Rest
Sun 02 Sep: Warmup + 2000m race in 7:12. Pretty bad considering that the last edition I ran it in 6:40... 32s in a 2K race is a pretty heavy loss in performance (and yes, back then I also ran a pretty hard interval session few days ago so the scenario was pretty similar...)
Mon 03 Sep: 30' relaxed on the mill, 5.5 Km
Tue 04 Sep: Warmup + 5x1000 R60", fastest at 3:32 pace and slowest at 3:43 + cooldown. Total 14Km. A friend of mine joined me but he had a sudden bad feeling on one of the calves when we finished the 5th interval, he needed to stop and I was so torn out running a 1K interval at 3:42 that I decided to call it a day also, guessed that my race on Sunday will benefit also from holding it a little back...
Wed 05 Sep: 1h relaxed, 11.85 Km
Thu 06 Sep: Rest
Fri 07 Sep: 30' easy + 6x 1' fast-slow then 1' at 10K race pace. 10K in 45'
Sat 08 Sep: Rest
I'd like to post HR profiles but it would be crazy for so many sessions, but as a general rule of thumb, I can tell you that they have been sticking about 10 bpms higher in all sessions compared to May-June when things were apparently going in the right direction.
... and Sunday 09, that's today. I raced a flat 10K in 38:46, avg HR 178, max HR 183. Previous year I ran it in 36:41. Well, after the loss in the 2K race and with the recent feelings I kind of expected something like this, although I wanted to believe that I would at lest run in sub 37:30... :noway:
So this is where I am at this moment.
Next sunday I have another flat 10K. Last year I ran a merely 30 Kms on this comming week and did just a 8x400 R2' on Tuesday as a quality session, so I could recover well from the previous race, and it worked pretty well, I ran in 36:10 or so, I think, even when went all-in the previous week. So I was planning on doing something like this, this time will be to try to bring a sub 38' unfortunately.
Any advice?
Thanks IamWill, I've seen that you brought up a pretty decent 5x2000 session, I guess you should be racing anytime near? Best wishes for your race and really looking forward to see what are you up to :great:
Don't worry TheEd, I've already seen on facebook that you had limited internet access and I also can understand that with so many posts it must be easy to miss some of them every now and then hehe.
Well, I've been sticking with the training and also just ran 2 races and to tell the truth things are still going in a pretty bad direction
It has been some time since last report so lets quickly review at least the 3 last weeks:
Mon 20 Aug: 52' relaxed pace, 10.16 Km
Tue 21 Aug: warmup + 10x400 R60" between 1:17-1:20 pace per lap + cooldown. Total 10Km
Wed 22 Aug: 30' easy progressive on the mill from 5:23 pace to 4:25. Total 6.28 Km
Thu 23 Aug: 30' easy with 6x1' fast-slow then 1' 10K race pace. Total 10 Km in 45'
Fri 24 Aug: 8.5 Km on progression in the mill in 37'
Sat 25 Aug: Rest
Sun 26 Aug: Long run 22.8 Km in 1:40' (next Sunday would have a 2000m race so did the long run on the 3rd week instead of thr 1st from the next cycle)
Mon 27 Aug: 55' relaxed on the mill, 10.7 Km
Tue 28 Aug: 1h moderate to fast, 14.5 Km
Wed 29 Aug: 45' relaxed on the mill, 8.13 Km
Thu 30 Aug: Rest
Fri 31 Aug: 5x2000 R90", fastest at 3:45 pace and slowest at 3:52 (couldn't do it on Thrusday as planned so exchanged the session and rest days, ok I know it's not the best scenario to do the 2000m race in the next 48h..)
Sat 01 Sep: Rest
Sun 02 Sep: Warmup + 2000m race in 7:12. Pretty bad considering that the last edition I ran it in 6:40... 32s in a 2K race is a pretty heavy loss in performance (and yes, back then I also ran a pretty hard interval session few days ago so the scenario was pretty similar...)
Mon 03 Sep: 30' relaxed on the mill, 5.5 Km
Tue 04 Sep: Warmup + 5x1000 R60", fastest at 3:32 pace and slowest at 3:43 + cooldown. Total 14Km. A friend of mine joined me but he had a sudden bad feeling on one of the calves when we finished the 5th interval, he needed to stop and I was so torn out running a 1K interval at 3:42 that I decided to call it a day also, guessed that my race on Sunday will benefit also from holding it a little back...
Wed 05 Sep: 1h relaxed, 11.85 Km
Thu 06 Sep: Rest
Fri 07 Sep: 30' easy + 6x 1' fast-slow then 1' at 10K race pace. 10K in 45'
Sat 08 Sep: Rest
I'd like to post HR profiles but it would be crazy for so many sessions, but as a general rule of thumb, I can tell you that they have been sticking about 10 bpms higher in all sessions compared to May-June when things were apparently going in the right direction.
... and Sunday 09, that's today. I raced a flat 10K in 38:46, avg HR 178, max HR 183. Previous year I ran it in 36:41. Well, after the loss in the 2K race and with the recent feelings I kind of expected something like this, although I wanted to believe that I would at lest run in sub 37:30... :noway:
So this is where I am at this moment.
Next sunday I have another flat 10K. Last year I ran a merely 30 Kms on this comming week and did just a 8x400 R2' on Tuesday as a quality session, so I could recover well from the previous race, and it worked pretty well, I ran in 36:10 or so, I think, even when went all-in the previous week. So I was planning on doing something like this, this time will be to try to bring a sub 38' unfortunately.
Any advice?