09-07-2015, 05:05 PM
Hi Ed (and for those of you who also take the time to read everyones posts!), just wanted to say thanks. Today i cracked 45mins.
I stuck to my Off-Cycle pretty religiously, my Build-Up.... not so much. I am on Day 11 of my Build-Up but by Day 3 I was feeling great. I swapped my flat run to a hilly (3 long 50M ascent hills) and running that route really changed things. Uphill i floated the first few times, then started working up the hills. Downhill speeding really gave me an idea of how fast i can run.
I knew i was going well when 5 days ago I ran a 47:30 on this course (it has numerous intersections), and then two days ago I ran a 47:15 @ HR 153, this was the day after I did a local hike called the Grouse Grind, 850m ascent in 3km 2500 stairs. (my 10k race time on a pure flat course three weeks ago was around 47:30). So I knew i was going well. Yesterday in preparation I took the day off from running completely, ate adequately, but not over so, and got to bed at 9:30.
Since the race three weeks ago my waking heartbeat has gone from 42 to 39, and my weight from 172 to 163, also I have no niggling injuries. I got up, had a coffee, and drove to the 10k route. It was around 21c, race day three weeks ago was 27c, here is the data.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Build-Up D11 9th July 10.0km 44:47 4:29 164/174
4:25
4:25
4:28
4:29
4:30
4:29
4:29
4:32
4:34
4:31 (includes around 5 secs as I dropped something and had to go back and pick it up...how annoying is that!)
My plan is to go for a little jog tomorrow, just 15-20, and the day after. Then see how I feel. if all is well then Sunday (3 days from now) I would go and run a 4k TT, take Monday as rest, and re-calculate my times based on the 4k
and then start my Cycle on Tuesday.
For those interest I started at 48:47, to get to 44:47 it took
620.9km,
110 sessions,
5 months 8 days,
Waking HR from 47 to 39,
Weight from 168lbs to 163lbs,
V02Max from 39 to 49
regards
Nik
I stuck to my Off-Cycle pretty religiously, my Build-Up.... not so much. I am on Day 11 of my Build-Up but by Day 3 I was feeling great. I swapped my flat run to a hilly (3 long 50M ascent hills) and running that route really changed things. Uphill i floated the first few times, then started working up the hills. Downhill speeding really gave me an idea of how fast i can run.
I knew i was going well when 5 days ago I ran a 47:30 on this course (it has numerous intersections), and then two days ago I ran a 47:15 @ HR 153, this was the day after I did a local hike called the Grouse Grind, 850m ascent in 3km 2500 stairs. (my 10k race time on a pure flat course three weeks ago was around 47:30). So I knew i was going well. Yesterday in preparation I took the day off from running completely, ate adequately, but not over so, and got to bed at 9:30.
Since the race three weeks ago my waking heartbeat has gone from 42 to 39, and my weight from 172 to 163, also I have no niggling injuries. I got up, had a coffee, and drove to the 10k route. It was around 21c, race day three weeks ago was 27c, here is the data.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
Build-Up D11 9th July 10.0km 44:47 4:29 164/174
4:25
4:25
4:28
4:29
4:30
4:29
4:29
4:32
4:34
4:31 (includes around 5 secs as I dropped something and had to go back and pick it up...how annoying is that!)
My plan is to go for a little jog tomorrow, just 15-20, and the day after. Then see how I feel. if all is well then Sunday (3 days from now) I would go and run a 4k TT, take Monday as rest, and re-calculate my times based on the 4k
and then start my Cycle on Tuesday.
For those interest I started at 48:47, to get to 44:47 it took
620.9km,
110 sessions,
5 months 8 days,
Waking HR from 47 to 39,
Weight from 168lbs to 163lbs,
V02Max from 39 to 49
regards
Nik