22-09-2014, 05:56 PM
Hi Ed,
Thanks for let me join this GREAT forum. Its amazing to find some many fellow runners at the same crossroad I'm in. I only wish I could improve as much as most of them did.
I'm Jorge, 46, 1,70m, currently 60kg
Discovered the time-to-run web site last week and have been reading a lot of very interesting stuff. Your 10k training programs seem something I could follow.
I'm training in a very unstructured way, almost all I do is kind of steady volume sessions, ranging from 40m to 1h20. Pace is all about how I feel on that particular session. But want to improve and place some order in what i do. Never was to found of interval training but to improve one has to enter the pain zone.
Between 87 and 92 I did a lot or road races and specially triathlons, then I got myself mentally burned and stop doing them. At that timet the way I trained were also based on volume, and occasionally some hill intervals either on the bike or run. Looking back, i had some interesting results but they belong to the past.
About a year ago my oldest son (12) started doing triathlons and after 20 years I felt the rush to ride and run again. Did quite a few races from super-sprints, sprints an Olympic distance and a very tough half iron man (bike ~2k of accumulated height). Started with 67-68kg and before the long distance I was 58kg.
For next season i would like to run faster,
For road:
5km between 18 and 19 minutes.
10k under 40 minutes. (38+)
For Tris. bellow 20 and 40 for 5k and 10k. Most events here (Portugal) are Strint distances (5km).
I'm still looking forward to race in the same long distance event (around July 2015). Although quite tough, its something I want to repeat. Obviouly improve my time. Did 1h46m56s for the 21k and 5h42m overall.
I need to get some structure to my running.
Today (last Saturday) I did the 4k trial run on a track. It was tough, very tough,at the end felt some dizziness.
before the test I ran 4km as 176 bpm (I run with a metronome) and 10x 100 gradually picking pace without ever sprinting
4k were done in 15m32s (really hate the track!!!)
Here's the splits (test done at 2PM UK time)
1k 3:23 3:23
2k 3:48 7:11
3k 4:09 11:20
4k 4:12 15:32
Metronome @182 bpm
Avg hr: 194
Max hr: 201
I used a vintage polar hr monitor (Sport Tester) and the metronome setup for 182 bpm.
I started too fast and only settled with the beeps after the first km.
but had a significant drop after the 2nd km. The last 2 laps I was just thinking about ending.
Looking at the end time that is what I wanted bellow 16 minutes but at the same time I have a bitter feeling, Pace droped a lot.
I blew myself over the first 2k. I would rather had each k around 3h52-5.
Yesterday (Sunday) did a easy 5k run at very slow 6:51 pace (172 bpm) trying not to go over hr 140. Its really awkward.
Today I took the day off to start the Sub 40m program tomorrow (tuesday).
Last week I did the following
Sunday 2014-Sept-14
Dist: 9km
Time: 55m
Freq: 170 bpm
Avg Hr: 148
Wednesday 2014-Sept-17
Dist: 8.5km
Time: 41 m
Freq: 170 bpm
Avg Hr: 152
Thursday 2014-Sept-18
Dist: 9km
Time: 53:10
Freq: 170 bpm
Avg Hr: 152
Friday 2014-Sept-19
Dist: 10km
Time: 1h 02m 15s
Freq: 170 bpm
Avg Hr: 145
Saturday 2014-Sept-20
4k warm up @MTB circuit.
4k test
Friday 2014-Sept-20
Dist: 5km
Time: 34m15
Freq: 172 bpm
Avg Hr: 130
Tomorrow it will be the first day of my new running live !!!
60 - 70 min easy distance
Targeting pace@172 bpm
hr < 145 (75% of my AVG HR for the 4k test) .
have fun!
Thanks for let me join this GREAT forum. Its amazing to find some many fellow runners at the same crossroad I'm in. I only wish I could improve as much as most of them did.
I'm Jorge, 46, 1,70m, currently 60kg
Discovered the time-to-run web site last week and have been reading a lot of very interesting stuff. Your 10k training programs seem something I could follow.
I'm training in a very unstructured way, almost all I do is kind of steady volume sessions, ranging from 40m to 1h20. Pace is all about how I feel on that particular session. But want to improve and place some order in what i do. Never was to found of interval training but to improve one has to enter the pain zone.
Between 87 and 92 I did a lot or road races and specially triathlons, then I got myself mentally burned and stop doing them. At that timet the way I trained were also based on volume, and occasionally some hill intervals either on the bike or run. Looking back, i had some interesting results but they belong to the past.
About a year ago my oldest son (12) started doing triathlons and after 20 years I felt the rush to ride and run again. Did quite a few races from super-sprints, sprints an Olympic distance and a very tough half iron man (bike ~2k of accumulated height). Started with 67-68kg and before the long distance I was 58kg.
For next season i would like to run faster,
For road:
5km between 18 and 19 minutes.
10k under 40 minutes. (38+)
For Tris. bellow 20 and 40 for 5k and 10k. Most events here (Portugal) are Strint distances (5km).
I'm still looking forward to race in the same long distance event (around July 2015). Although quite tough, its something I want to repeat. Obviouly improve my time. Did 1h46m56s for the 21k and 5h42m overall.
I need to get some structure to my running.
Today (last Saturday) I did the 4k trial run on a track. It was tough, very tough,at the end felt some dizziness.
before the test I ran 4km as 176 bpm (I run with a metronome) and 10x 100 gradually picking pace without ever sprinting
4k were done in 15m32s (really hate the track!!!)
Here's the splits (test done at 2PM UK time)
1k 3:23 3:23
2k 3:48 7:11
3k 4:09 11:20
4k 4:12 15:32
Metronome @182 bpm
Avg hr: 194
Max hr: 201
I used a vintage polar hr monitor (Sport Tester) and the metronome setup for 182 bpm.
I started too fast and only settled with the beeps after the first km.
but had a significant drop after the 2nd km. The last 2 laps I was just thinking about ending.
Looking at the end time that is what I wanted bellow 16 minutes but at the same time I have a bitter feeling, Pace droped a lot.
I blew myself over the first 2k. I would rather had each k around 3h52-5.
Yesterday (Sunday) did a easy 5k run at very slow 6:51 pace (172 bpm) trying not to go over hr 140. Its really awkward.
Today I took the day off to start the Sub 40m program tomorrow (tuesday).
Last week I did the following
Sunday 2014-Sept-14
Dist: 9km
Time: 55m
Freq: 170 bpm
Avg Hr: 148
Wednesday 2014-Sept-17
Dist: 8.5km
Time: 41 m
Freq: 170 bpm
Avg Hr: 152
Thursday 2014-Sept-18
Dist: 9km
Time: 53:10
Freq: 170 bpm
Avg Hr: 152
Friday 2014-Sept-19
Dist: 10km
Time: 1h 02m 15s
Freq: 170 bpm
Avg Hr: 145
Saturday 2014-Sept-20
4k warm up @MTB circuit.
4k test
Friday 2014-Sept-20
Dist: 5km
Time: 34m15
Freq: 172 bpm
Avg Hr: 130
Tomorrow it will be the first day of my new running live !!!
60 - 70 min easy distance
Targeting pace@172 bpm
hr < 145 (75% of my AVG HR for the 4k test) .
have fun!