19-03-2009, 12:25 AM
So, the program went okay. Physio lasted until I was poor. I get reimbursed at 70% but it takes awhile, so I stopped after 6 sessions. Felt great, but a few cold days and consecutive days I felt my knee a little tight. I'll go back once I get reimbursed. But overall never that bad. Had some failures with cold/ice/snow -30 degrees weather, the track closed, hockey, etc. But, here's what I did. I can conclude the program tomorrow (the 16th day) with anything you suggest as it's completely open and it's +10 outside tomorrow so the patches of ice will be water and it will be safe to run. But then I'm away for a weekend for my 30th bday. Then I'll be back to train again. However, our hockey playoffs start in a few weeks, best of three series's and I have a sprint tri on April 5th. I'll put in my schedule at the end to see what you think I can do, obviously if we lose out the following round is over and we're done for the year.
Thanks
Oh, I'm pleased with the speed days I think, even though they were hard as heck. Especially pleased with the sub 22:30 5km. Well sorta pleased. I'm happy with it since it's March
Sub 45 Schedule
Day
01 - 60 to 70min easy distance
02 - 30min easy run
03 - start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 - Rest
05 - longest run - 'time on feet' up to 1Hr 30min
06 -easy day of 30min running
07 -easy day of 30min running
08 -start with 6x1k R60 - 90 4min 10 to 4min20 L
09 -easy day of 30min running
10 -easy day of 1Hr running
11 - Rest
12 - 5K paced run - aim sub 22:30 5k
13 - 1Hr easy run
14 - easy day of 30min running
15 - start with 3 x 5min @ 10k pace with 1min easy F
16 - easy day of 40min running
17 - easy day of 30min running
18 - Rest
19 - Race day up to 15K
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min
Sub 45 Schedule (What I did)
Day
01 - Run 60 mins, 11.16 kms, 5:26/km AHR 147 MHR 163, +gym no legs
02 - Run 30 mins, 5.183 kms, AHR 154, MHR 160
03 - See below
4x2km rest 2:00
Lap 1 8:28 4:13 per KM AHR 159 MHR 168
Lap 2 8:40 4:21 per KM AHR 161 MHR 168
Lap 3 8:42 4:21 per KM AHR 161 MHR 168
Lap 4 8:44 4:20 per KM AHR 163 MHR 171
04 - OFF
05 - 42:50, 7.55km, average pace 5:40/km AHR 144 MHR 152 (knee felt a bit sore, cold outside, stopped early)
06 - Run 30 mins (skipped)
07 - Run, 30 mins (skipped) upper body weights
08 - See below
Run
6x1km pace 4:15 - 4:20/km
Lap 1 4:03 4:02/KM AHR 165 MHR 170
Lap 2 4:07 4:04/KM AHR 164 MHR 173
Lap 3 4:05 4:04/KM AHR 167 MHR 176
Lap 4 4:09 4:08/KM AHR 167 MHR 177
Lap 5 657.47 km 2:44 4:09/KM AHR 164 MHR 171 (knee sore, stopped)
Lap 6 0:00 0:00/KM (knee sore, skipped) it was cold/windy
09 - Run 30 mins, knee felt okay (indoor track) followed by full body workout
10 - Swim, spin class (instead of 60 min run) 51:00 mins, AHR 124, MHR 153, minus 30 degrees outside
11 - Hockey game
12 - 5K paced run - aim sub 22:30 5k (Didn't do), minus 30 degrees outside, swim instead, upper body weights
12 - 5K paced run - aim sub 22:30 5k (did it this day)
5:00km, 20:55.73 pace 4:11/km, AHR 167 MHR 177, Swim 2400m
13 - Run 30 mins, 5.28km, Avg pace 5:41/km AHR 144 MHR 159 (supposed to do 60 mins) wondered about knee, could feel something, not bad though, didn't want to push
14 - Hockey Game, then Run 30 mins, 5.09 km, 5:54 / km, AHR 142 MHR 161
15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous, did full body workout @ gym
15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous - Swam 2400 meters instead.
15 - Hockey game tonight, Wednesday March 18th, can't do day fartlek run for third day in a row.
16 - Open day (what should I do)
17 - Friday March 20th Leave for weekend snowboard trip, my 30th birthday, home late sunday. Can't begin Monday March 23rd.
18 - Saturday March 21st
19 - Sunday March 22nd,
Monday March 23 - open
Tuesday March 24 - open
Wednesday March 25 - open
Thursday March 26 - open
Friday March 27 - open
Saturday March 28 - open
Sunday March 29 - open
Monday March 30 - open
Tuesday March 31 - open
Wednesday April 1 - open
Thursday April 2 - open
Friday April 3 - open
Saturday April 4 Playoff Game 1 Round 1
Sunday April 5 Playoff Game 2 Round 1 (sprint tri before hockey, but only if we win the first game will I do it)
Monday April 6 Playoff Game 3 Round 1 (if needed)
Tuesday April 7
Wednesday April 8 Playoff Game 1 Round 2
Thursday April 9 Playoff Game 2 Round 2
Friday April 10
Saturday April 11
Sunday April 12
Monday April 13
Tuesday April 14 Playoff Game 3 Round 2 (if needed)
Wednesday April 15 Playoff Game 1 FINALS
Thursday April 16
Friday April 17
Saturday April 18 Playoff Game 2 FINALS
Sunday April 19 Playoff Game 3 FINALS
WOOHOO season over!
Thanks
Oh, I'm pleased with the speed days I think, even though they were hard as heck. Especially pleased with the sub 22:30 5km. Well sorta pleased. I'm happy with it since it's March
Sub 45 Schedule
Day
01 - 60 to 70min easy distance
02 - 30min easy run
03 - start with 4x2k R90-2min 8min 50 (4.25 per k) T
04 - Rest
05 - longest run - 'time on feet' up to 1Hr 30min
06 -easy day of 30min running
07 -easy day of 30min running
08 -start with 6x1k R60 - 90 4min 10 to 4min20 L
09 -easy day of 30min running
10 -easy day of 1Hr running
11 - Rest
12 - 5K paced run - aim sub 22:30 5k
13 - 1Hr easy run
14 - easy day of 30min running
15 - start with 3 x 5min @ 10k pace with 1min easy F
16 - easy day of 40min running
17 - easy day of 30min running
18 - Rest
19 - Race day up to 15K
* easy recovery after race. 20 - 30min
** 2nd easy day after race. 30min
*** final easy run after race. 30min
Sub 45 Schedule (What I did)
Day
01 - Run 60 mins, 11.16 kms, 5:26/km AHR 147 MHR 163, +gym no legs
02 - Run 30 mins, 5.183 kms, AHR 154, MHR 160
03 - See below
4x2km rest 2:00
Lap 1 8:28 4:13 per KM AHR 159 MHR 168
Lap 2 8:40 4:21 per KM AHR 161 MHR 168
Lap 3 8:42 4:21 per KM AHR 161 MHR 168
Lap 4 8:44 4:20 per KM AHR 163 MHR 171
04 - OFF
05 - 42:50, 7.55km, average pace 5:40/km AHR 144 MHR 152 (knee felt a bit sore, cold outside, stopped early)
06 - Run 30 mins (skipped)
07 - Run, 30 mins (skipped) upper body weights
08 - See below
Run
6x1km pace 4:15 - 4:20/km
Lap 1 4:03 4:02/KM AHR 165 MHR 170
Lap 2 4:07 4:04/KM AHR 164 MHR 173
Lap 3 4:05 4:04/KM AHR 167 MHR 176
Lap 4 4:09 4:08/KM AHR 167 MHR 177
Lap 5 657.47 km 2:44 4:09/KM AHR 164 MHR 171 (knee sore, stopped)
Lap 6 0:00 0:00/KM (knee sore, skipped) it was cold/windy
09 - Run 30 mins, knee felt okay (indoor track) followed by full body workout
10 - Swim, spin class (instead of 60 min run) 51:00 mins, AHR 124, MHR 153, minus 30 degrees outside
11 - Hockey game
12 - 5K paced run - aim sub 22:30 5k (Didn't do), minus 30 degrees outside, swim instead, upper body weights
12 - 5K paced run - aim sub 22:30 5k (did it this day)
5:00km, 20:55.73 pace 4:11/km, AHR 167 MHR 177, Swim 2400m
13 - Run 30 mins, 5.28km, Avg pace 5:41/km AHR 144 MHR 159 (supposed to do 60 mins) wondered about knee, could feel something, not bad though, didn't want to push
14 - Hockey Game, then Run 30 mins, 5.09 km, 5:54 / km, AHR 142 MHR 161
15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous, did full body workout @ gym
15 - start with 3 x 5min @ 10k pace with 1min easy F (didn't do), weather funny, path is icey, scared to run, melt freeze/melt freeze, dangerous - Swam 2400 meters instead.
15 - Hockey game tonight, Wednesday March 18th, can't do day fartlek run for third day in a row.
16 - Open day (what should I do)
17 - Friday March 20th Leave for weekend snowboard trip, my 30th birthday, home late sunday. Can't begin Monday March 23rd.
18 - Saturday March 21st
19 - Sunday March 22nd,
Monday March 23 - open
Tuesday March 24 - open
Wednesday March 25 - open
Thursday March 26 - open
Friday March 27 - open
Saturday March 28 - open
Sunday March 29 - open
Monday March 30 - open
Tuesday March 31 - open
Wednesday April 1 - open
Thursday April 2 - open
Friday April 3 - open
Saturday April 4 Playoff Game 1 Round 1
Sunday April 5 Playoff Game 2 Round 1 (sprint tri before hockey, but only if we win the first game will I do it)
Monday April 6 Playoff Game 3 Round 1 (if needed)
Tuesday April 7
Wednesday April 8 Playoff Game 1 Round 2
Thursday April 9 Playoff Game 2 Round 2
Friday April 10
Saturday April 11
Sunday April 12
Monday April 13
Tuesday April 14 Playoff Game 3 Round 2 (if needed)
Wednesday April 15 Playoff Game 1 FINALS
Thursday April 16
Friday April 17
Saturday April 18 Playoff Game 2 FINALS
Sunday April 19 Playoff Game 3 FINALS
WOOHOO season over!