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Sub 20 and Sub 40 for 5k, 10k - Triathlon mainly

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Old 23-02-2015, 03:45 PM   #21
TheEd's Avatar
Join Date: Dec 2007
Jorge, it looks like you can be happy, as you have analysed things well and have stayed positive, things will get better

here is a new article we have provided:

Race your Best 10km


this should be helpful


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Old 24-02-2015, 02:54 PM   #22
Junior Member
Jorge's Avatar
Join Date: Sep 2014
Location: Corroios - Portugal
Hi Gavin,

Great article indeed!! To be read countless times.

Learning to relax at speed is integral to the development of ‘good’ and ‘successful’ form.
I'm still learning to do that, at least at paces faster than 3:45 am at this stage, just "out of control" if I'm alone.

But I start to see the real value of the 2k sets (I thought they were "too much"!!!). I find them easier to do them now than when I started back in October. Being at sub 4' is much easier

The more I ran closer to avg 4:30 pace over 1h the more easier is becoming more "relaxed" at slower paces (my sweet spot -> 4:45/50). HR still is a bit high but still coming down.

Yesterday for instance I did 1 hour of easy recovery jog and felt very relaxed as pace was slightly increasing for the same effort (HR). It was slow but the point is 3 months ago with the same session I would get closer to 150 bpm.

Lap	Dist	Pace	HR
  1	1.0 km	7:15	123 bpm
  2	1.0 km	6:05	131 bpm
  3	1.0 km	5:52	127 bpm
  4	1.0 km	6:07	129 bpm
  5	1.0 km	6:15	131 bpm
  6	1.0 km	6:07	131 bpm
  7	1.0 km	6:00	132 bpm
  8	1.0 km	5:44	133 bpm
  9	1.0 km	5:26	133 bpm
 10	1.0 km	5:34	135 bpm
 11	0.3 km	1:54	129 bpm
Avg HR: 130

For the next 2k I'll start to focus more in the principles you layout in the newest article.
- Start strong for the first 200/300 meters.
- Backoff a bit, let the GPS avg lap pace start to settle down just 1 or 2s around the target page (aiming for 3:56).
- hold it down, try to relax and enjoy the ride til the end. "Record the feeling". Rinse & repeat
- On the last repetition try to increase the pace toward the end.

Later on I'll start the 2nd cycle with another easy low run. Want to be fressh to the 5x2k session next Thursday.

For the "long run " on Sunday is there any problem to go over 2h - 2h30 long?
I would like to put more time on the legs for the Half IM events (maybe 2, first will be in May but its not decided yet). also want to join a 1st trail run (20-30km) taround March.

Best Regards!
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Old 27-02-2015, 11:07 AM   #23
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Join Date: Dec 2007
first 100m Jorge

most important

good to see your pace increase for same pulse on slower runs, this marks improvement

have a good weekend

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Old 12-10-2017, 03:39 PM   #24
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Join Date: Sep 2014
Location: Corroios - Portugal
"another" come back


It has been a WHILE since I post here and lot happen in between.

- due to work & life I had to train less.
- then I returned to the program, did 5 cycles and had a great (better than expected) 10km race on Sept. 6, 2015. Time was 37:58, splits:
1 3:46 159 bpm
2 3:42 180 bpm
3 3:42 186 bpm
4 3:46 188 bpm
5 3:46 189 bpm
6 3:52 187 bpm
7 3:51 184 bpm
8 3:53 190 bpm
9 3:52 180 bpm
10 3:59 181 bpm

It could a bit better but by the end of the 5th km I started to have a pain in the top of my left foot. The elastic lace was too tight and had to slow down.

Also raced in a Sprint Aquathlon and the time for the 5km run was around 19:15.

Then started to enter some short trail runs (ranging from 15 - 32km). Is was an all new experience. On the trails had nice perfo on the flats and downhill's and sucked on the up hill. Any transition to UP was like hitting a barrier. So, went through a phase were I over tried to improve the uphill skills and had a major right soleus injury that took some time to heal. In the meantime did some lite biking some swimming.

Then I had to work abroad. Came back start cycling, had a crash. A lot of work stress. Moved to a new work challenge.

For some months have been running here and there whenever I feel the mood. Also am swimming 3x a week in a master group.

Did a great small "ÖTILLÖ" swim-run race. Another great experience!!!

The last 4 weeks picked up running again and ran between 35 to 65km weekly. Last weekend did a 20km trail (1h53 with 800m cumulative height, avg pace 5:36) this will be a light week. Legs were pretty sore the day after the trail. The day before had done a 11km run with some friends and junior kids averaging 4:26 and felt really easy. Since the trail, had a couple of days without running but with lots for stretching and foam rolling, yesterday went for light 6km @5min HR137 and a relax swim session. today legs start to feel fresh again. Later on I will go for an 1h easy run.

Overall running nowadays feels easier than ever. In 2015/2016 had to somehow push to cruise sub 5min / km now I its very easy to cruise without effort between 4:25 - 4:40. If a push a bit I'll go bellow 4:05. Have done a long run > 1h30 almost every weekend. Sometimes do a set of progressive strides of 90 - 100m on grass. 5 - 8x (15 - 18seg)

Next week I'll start the "program" again has it was the one I ever had success with. Don't know if I will be able to do the 7 day in a row sessions row but aim to do the key sessions.

I planning the 5x 2km key session as:
- first 2 @4:05
- 3 .. 5 @ <= 4:00
- maybe the 5th a bit faster.

And work from there...

- Sub 18:30 5k
- Sub 37:30 10km next year.
- 21km in 1h24 or slightly bellow.

Next week i'll share what I have done .

Best Regards
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Old 13-10-2017, 09:15 AM   #25
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Join Date: Dec 2007
wow Jorge, impressive and certainly a great deal has happened in your life

congrats on keeping it together

well done

your starting 2k times are fine

welcome back and enjoy

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