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Sub 45 by 23rd September 2012


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Old 17-07-2012, 05:17 PM   #51
TheEd
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ok good .. feedback tomorrow will determine whether you simply do easy running till you shake the 'sore throat'

this is expected (sometimes) and hence me asking for feedback so that you don't feel the need to jump straight back into training

it should all work out

TheEd
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Old 18-07-2012, 09:46 AM   #52
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Hi TheEd,

I didn't get out running this morning, alarm went off at 5am (as normal), but needed some extra zzzzs so went back to sleep.

The sore throat has gone, and my legs feel fine so am good for the 4x2K tomorrow.

How should I pace the session? Do we now use the 47.32 as a guide for pacing the 2K, 1K and 5K sessions?

Cheers,

Nick
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Old 18-07-2012, 01:13 PM   #53
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great to hear Nick .. and spot on about the sessions worked off the 10k time

so 4.35 to 4.40 per k for the 2k session (slightly faster than 10k split but only 4 x 2k)

1000m session 4.25 to 4.30 per k

over to you

TheEd
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Old 18-07-2012, 02:20 PM   #54
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They look like challenging paces...that'll teach me to run a pb in the 10K I guess!

Is it still 120sec rest for the 2K and 90sec rest for the 1K?

Cheers,

Nick
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Old 18-07-2012, 03:52 PM   #55
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keep the longer rests for now ... you will have to concentrate during the session however it should be manageable

please, keep providing feedback

Cheers

TheEd
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Old 19-07-2012, 09:49 AM   #56
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Update on the 4x2K session this morning.

The new pace was a little bit too much for me, which resulted in the last 2 intervals being quite slow.

1. 2K - 9.16 @ 4.38/k
2. 2K - 9.21 @ 4.41/k
3. 2K - 10.06 @ 5.03/k
4. 2K - 10.17 @ 5.09/k

I'm a bit disapointed that I wasn't able to keep the last 2 intervals under 10mins (that would of been a win of sorts). I've had good and bad experiences with the 2K sessions, I'm sure if I keep training consistently my body will adapt.

I guess after dropping 2.30 on my pb there is going to be a period of consolidation before I can acheive a consistent faster pace again.

Not too downhearted though as I've got confidence in the training to produce the results.

Cheers,

Nick
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Old 19-07-2012, 02:15 PM   #57
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don't be disheartened, the 1k session will be different

enjoy the next couple of days running and remain positive about your development, which has been quite a big jump

TheEd
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Old 19-07-2012, 03:02 PM   #58
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Yeah, its all good...no need to worry about an indiviudal sessions too much I guess.

I've got a nice relaxing day in the sun (i hope) tomorrow at the Oval, watching England bat another day against South Africa and get to 600+...

Should be nice
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Old 24-07-2012, 10:06 AM   #59
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Well, I think I'll stick to running rather than predicting cricket matches!

Since the 4x2K session on Thursday I've only been able to get out for one 30min easy run before today's 6x1K session. Life just took over for the weekend.

So too todays 6x1K session (pace target was 4.25-4.30 per K). The splits for the last time I did this session (3 weeks ago) are in brackets.

1. 4.19 (4.44)
2. 4.20 (4.37)
3. 4.29 (4.36)
4. 4.26 (4.45)
5. 4.38 (4.39)
6. 4.43 (4.25)

So I managed four of the intervals at, or quicker than, the target pace. Perhaps if I had slowed myself down a bit for the first two I would of ran the last two stronger. Nice to get them all quicker than 4.45 (current pb pace) though.

Over the weekend I have the 5K paced run on Saturday and on Sunday a 5K Spartan Race (Assault Course) that I will run instead of a steady 10K.

What 5K time should I now be aiming for? I'm thinking between 23.00-23.30, how does that sound?

Cheers,

Nick
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Old 24-07-2012, 11:30 AM   #60
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maybe consider participating in the 5k Spartan Race as a paced event

if you agree to this then roll your week out differently

with Thursday being a run up to 1hr and Friday an easy 20 to 30 minutes with a Rest day Saturday

how does this sound?

Cheers

TheEd
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