13-07-2015, 12:53 PM
Thanks for your feedback TheEd.
I am now in the last week of the cycle. I do not have HR data unfortunately, as I forgot my HR strap when I left for vacation. I did all of the the sessions below in around 30 degrees Celsius in south of Spain (with the exceptions of the last one, which is my usual 11 km run at home). Very pleased with my effort considering the vacation, but some sessions where skipped.
Day 1: no running, went for a 6 km hike
Day 2: 6,08 km in 31:06, avg pace of 5:07
Day 3: wanted to start of controlled, to verify the hip is OK, so decided to cut to 4 x 2 km and with increasing pace. Planned to start with 4:10 pace and cut 5 seconds in each interval, arriving at 3:55 for the fourth and last. Got the following paces: 4:08,2 - 4:03,2 - 4:00,0 - 3:56,0, so pretty much delivered according to plan. Happy with session, which was tough and done on a 1 km sand/dirt road along the beach, i.e. involving a U-turn halfway through each interval.
Day 4: Rest
Day 5: no running, but walked 5-6k with family
Day 6: moved the long run from day 5 to day 6 (could not make it on day 5 due to vacation plans with family) and did 15k in 1:22:30 for 5:30 avg pace on asphalt, hilly midsection
Day 7: no running
Day 8: 6 x 1 km targeting 3:50 pace on the same 1 km sand/dirt road as the 2k session. Splits: 3:43 - 3:46 - 3:45 - 3:53 - 3:57 - 3:55. The three first slightly faster than plan and the three last slightly slower. Again a though session (thats why the pace drops in the last three), but quite pleased overall, considering the heat and the sand/dirt road and avg pace according to plan.
Day 9: no running
Day10: 12k in 1:03:04, 5:15 avg pace
Day11: Rest
Day12: 5K paced on sand/dirt road targeting 20:00. Time 19:55, avg pace 3:59. Happy with session, hard but controlled.
Day 13: 11k in 1:01:36, avg pace 5:36 very easy run with avg HR of 141 back home.
Planning to do the 10 x 400m session as scheduled on day 15 tomorrow, probably will target 86 sec/400 pace, i.e. according to the sub40 program. Intend to do it on a tartan track.
As for the race day on Saturday I have nothing planned, hence intend to do a time trial on the tartan track. Do you think I should do a 4K time trial to assess my current fitness and adjust paces accordingly, or go for something longer, like 5 or 10K?
I have already signed up for the marathon on the 19th of Sept (did so before getting injured), so even if I realize that staying injury free is a must I am not prepared to let go of my goal of completing the marathon in September quite yet. However, I consider it more of a thing that I want to do if the rest of this cycle and the next leading up to a 23 K mountain trail race on the 8th of August go well, hence I have no problem letting the marathon go if things do not progress according to plan. I do like to keep it there as a motivation for myself though.
Christoffer
I am now in the last week of the cycle. I do not have HR data unfortunately, as I forgot my HR strap when I left for vacation. I did all of the the sessions below in around 30 degrees Celsius in south of Spain (with the exceptions of the last one, which is my usual 11 km run at home). Very pleased with my effort considering the vacation, but some sessions where skipped.
Day 1: no running, went for a 6 km hike
Day 2: 6,08 km in 31:06, avg pace of 5:07
Day 3: wanted to start of controlled, to verify the hip is OK, so decided to cut to 4 x 2 km and with increasing pace. Planned to start with 4:10 pace and cut 5 seconds in each interval, arriving at 3:55 for the fourth and last. Got the following paces: 4:08,2 - 4:03,2 - 4:00,0 - 3:56,0, so pretty much delivered according to plan. Happy with session, which was tough and done on a 1 km sand/dirt road along the beach, i.e. involving a U-turn halfway through each interval.
Day 4: Rest
Day 5: no running, but walked 5-6k with family
Day 6: moved the long run from day 5 to day 6 (could not make it on day 5 due to vacation plans with family) and did 15k in 1:22:30 for 5:30 avg pace on asphalt, hilly midsection
Day 7: no running
Day 8: 6 x 1 km targeting 3:50 pace on the same 1 km sand/dirt road as the 2k session. Splits: 3:43 - 3:46 - 3:45 - 3:53 - 3:57 - 3:55. The three first slightly faster than plan and the three last slightly slower. Again a though session (thats why the pace drops in the last three), but quite pleased overall, considering the heat and the sand/dirt road and avg pace according to plan.
Day 9: no running
Day10: 12k in 1:03:04, 5:15 avg pace
Day11: Rest
Day12: 5K paced on sand/dirt road targeting 20:00. Time 19:55, avg pace 3:59. Happy with session, hard but controlled.
Day 13: 11k in 1:01:36, avg pace 5:36 very easy run with avg HR of 141 back home.
Planning to do the 10 x 400m session as scheduled on day 15 tomorrow, probably will target 86 sec/400 pace, i.e. according to the sub40 program. Intend to do it on a tartan track.
As for the race day on Saturday I have nothing planned, hence intend to do a time trial on the tartan track. Do you think I should do a 4K time trial to assess my current fitness and adjust paces accordingly, or go for something longer, like 5 or 10K?
I have already signed up for the marathon on the 19th of Sept (did so before getting injured), so even if I realize that staying injury free is a must I am not prepared to let go of my goal of completing the marathon in September quite yet. However, I consider it more of a thing that I want to do if the rest of this cycle and the next leading up to a 23 K mountain trail race on the 8th of August go well, hence I have no problem letting the marathon go if things do not progress according to plan. I do like to keep it there as a motivation for myself though.
Christoffer