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37.30 Program

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Old 24-02-2016, 02:00 PM   #31
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Join Date: Jul 2015
Hi The Ed,

The x-country was a strange one, I ran well enough and finished in a similar position to the first race back in November which hopefully means the fitness is back on track, but the competitive person inside feels a little gutted to have 4 team mates finish ahead.

On with the program. The days following were strangely easy, didn't feel tired and the pace felt so easy (with the hr remaining 65-70%) so this can only be taken as a good sign.


2k: 7.15, 7.18, 7.13, 7.21, 7.12
Long run: 16 miles @150 avg hr
1k: 3.30, 3.30, 3.28, 3.32, 3.37, 3.32

I decided to up the pace slightly and see how things went. I was only aiming for 7.20-7.25 for the 2k session but things just felt right and it wasn't really much of a struggle. I could have done another lap if not two more.

The long run was on Sunday again (day 6, day 4 & 5 rest day) and was just over 2 hours to help with the 1/2 marathon coming up, it also felt easy and I could have done more. Legs tired the next day but to be expected. Only did 30 mins on the Monday to help recovery before the 1k.

By the time the 1k session came round I was still feeling tired but gave it my all. It was very tough, much tougher than the 2k session (strange how these have swapped around in perceived effort - can only mean the speed stamina is improving) and the last 2 were almost 100% effort I would say and no chance of doing any more.

All in all very pleasing and on we go to the half marathon on 05th March - I will be doing another 12-14 miler this Sunday instead of the 60 mins.

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Old 24-02-2016, 05:47 PM   #32
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Join Date: Dec 2007
Rob, makes for great reading and to truthful, I would not recommend a run further than 10k on Sunday

rather go into the half feeling fresh and not trying to recover during next week

all the best

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Old 23-03-2016, 01:53 PM   #33
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Join Date: Jul 2015
The last 4 weeks

Hi TheEd,

Hope all is well with yourself and the Time-to-run community!

I'll try to keep it brief. I took your advice and only did maybe 6 or 7 miles on the Sunday, but that followed a very disappointing paced 5k which ended up at 20 mins, there was just nothing there. I couldn't do the half marathon on the 05th in the end due to other commitments so I decided to repeat week 3 and look for a race on the weekend. I couldn't find a suitable one to opted for a park run at full race pace, ended up with 18.35 so reasonably pleased just cant seem to improve the 5k pace at the moment.

Started a fresh program, with the following sessions:

2k: 7.13, 7.09, 7.15, 7.14, 7.16
Long run: 17.3 miles @147 avg hr
1k: 3.30, 3.28, 3.32, 3.29, 3.36, 3.30

Again the 2k felt good, the long run was easy and enjoyable although maybe a tad too far for my needs and the 1k was painful - was still tired and felt sluggish but pleased with the session as a whole.

It looks like the race day (02nd April) will be a 5k as part of a team road relay - Would have preferred to test out a 10k but we'll see how it goes.
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Old 29-03-2016, 05:53 AM   #34
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good to see you moving in a positive direction and with Spring upon us, you may find things start working out better again


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