Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


Build Up Period


Reply
 
Thread Tools Display Modes
Old 03-07-2017, 04:52 PM   #101
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Hi Ed,
On Sunday I had a 80min easy trail run with my gf, avg HR was 141bpm.

Today I did a bit of strength training... The thing is, my left knee started bothering me for the past couple of weeks. It's not pain, but I don't really enjoy the sensation.

So I plan to do some strength training once a week to strengthen my legs & ligaments. I did a strength training session today on day 00, next one I plan to do it on day 9 of the cycle and the other one probably in day 14. You see any issue with the schedule?

I also plan to run some of the easy runs on trails and/or on a track. In theory this will reduce joint impact.

I also started taking shark cartilage supplement for about 2 weeks now.


For active rest unfortunately I can't swim(for now) so it will probably be complete rest or easy bike ride.


For the 2k session this Thursday, like you said before the build-up, the first 2 x 2k I plan to run at 4:20/km and the next 3 x 2k I plan to run at 4:15/km. Looking forward to the session :-)))
OsirisD is offline   Reply With Quote
Old 08-07-2017, 02:00 PM   #102
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Summary for this week:

* Day 01(Tuesday) - 70min easy; 11.98km @ 5.51min/km @ 148bpm avg HR
* Day 02 - skipped
* Day 03(Thursday) - 5 x 2k; first 2 x 2k @ 4.20/km, the rest @ 4.15/km @ 29-30 dec C. Breakdown:
  • 1st 2k; perceived effort 2/5
    km1 -> 4m:16s @ 162 bpm avg
    km2 -> 4m:20s @ 171 bpm avg
  • R1 -> 90s; 138 avg bpm and 125bpm right at the start of 2'nd 2k
  • 2nd 2k; perceived effort 2/5
    km1 -> 4m:20s @ 162 bpm avg
    km2 -> 4m:19s @ 172 bpm avg
  • R2 -> 90s; 143 avg bpm and 127bpm right at the start of 3'rd 2k
  • 3rd 2k; perceived effort 3/5
    km1 -> 4m:15s @ 167 bpm avg
    km2 -> 4m:14s @ 176 bpm avg
  • R3 -> 90s; 152 avg bpm and 133bpm right at the start of 4'th 2k
  • 4th 2k; perceived effort 4/5
    km1 -> 4m:16s @ 169 bpm avg
    km2 -> 4m:13s @ 178 bpm avg
  • R4 -> 90s; 156 avg bpm and 136bpm right at the start of 5'th 2k
  • 5th 2k; perceived effort 4/5
    km1 -> 4m:16s @ 170 bpm avg
    km2 -> 4m:12s @ 179 bpm avg
The 5 x 2k session felt nice overall. I believe I could have done all 5 x 2k at 4.15/km.

* Day 4(Friday) - easy 22km bike ride @ 143bpm avg HR
* Day 5(Saturday) - long run... it felt horrible! Target was to run around 22km, temperature was 31 deg C, no shade. I ended up running 18km because I struggled to keep the pulse below 153bpm. Avg pace was 6.31/km; total time 1h:57m; 151bpm avg HR. Last kms were ran above 7min/km, it felt really horrible so I stopped at 18k. Hopefully the next long run will be more enjoyable.

Tomorrow I'll do an easy trail run.
Target pace for the 6 x 1k next week is 4min/km.

P.S. Also check post above.

All the best Ed & have a nice weekend!
OsirisD is offline   Reply With Quote
Old 10-07-2017, 08:18 AM   #103
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
HI O, how are things going with the knee?

your 2k session is quite decent

as for the long run, after 1hr of running, consider stopping for a water break and stretch a little, then break the next segments into 20 minute runs with a 1 minute break to take on water and stretch a little before running again

the little rest should help

good luck with the 1k session

TheEd
TheEd is offline   Reply With Quote
Old 11-07-2017, 06:40 PM   #104
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Hey Ed,
My knee is ok. Changing terrain probably helped.

The 2k session felt really comfortable, however, I cannot say the same for the 1k session today...

Monday(day 07) I did a 1hr easy; 9.89km @ 6.04/km @ 149bpm avg HR @ 36 deg C

Tuesday(day 08) I did the 6 x 1k session. Plan was 4min/km but I failed to take into account the temperature(33 deg C). The first 3 laps were ok, however the last 3 weren't. Compared to the last 6 x 1k session, HR looks better but I have no ideea why I just couldn't accelerate. Legs felt heavy despite the fact that I had HR reserve left. Anyway, breakdown below:
  • km 1 -> 3m:58s @ 167 bpm avg, perceived effort 2/5
    r1 -> 1m @ 155 bpm avg & 137 bpm right at the start of 2'nd km
  • km 2 -> 4m:01s @ 171 bpm avg, perceived effort 3/5
    r2 -> 1m @ 161 bpm avg & 149 bpm right at the start of 3'rd km
  • km 3 -> 3m:59s @ 173 bpm avg, perceived effort 3/5
    r3 -> 1m @ 166 bpm avg & 152 bpm right at the start of 4'th km
  • km 4 -> 4m:04s @ 176 bpm avg, perceived effort 4.5/5
    r4 -> 1m @ 168 bpm avg & 153 bpm right at the start of 5'th km
  • km 5 -> 4m:13s @ 179 bpm avg, perceived effort 5/5
    r5 -> 1m @ 167 bpm avg & 154 bpm right at the start of 6'th km
  • km 6 -> 4m:12s @ 175 bpm avg, perceived effort 5/5
    r6 -> 1m @ 168 bpm avg & 152 bpm right at the end

For this Saturdays session(day 12), what do you suggest I do? If I do a paced 5k, what pace should I aim for? Temperature forecast for next Saturday is 24-25 deg C, so a bit cooler.
OsirisD is offline   Reply With Quote
Old 14-07-2017, 08:16 AM   #105
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
with your weather being hot, do not focus too much on the result

try to do the sessions without too much expectation

the 5k paced, is half the time you would like to run a 10k in currently

hope this helps and enjoy

TheEd
TheEd is offline   Reply With Quote
Old 15-07-2017, 04:40 PM   #106
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Hello Ed,
Summary this week:

Day 09 - did a bit of strength training at home

Day 10 - 60min easy that turned into 75mins because pulse was steady throughout and felt comfortable; 75mins, 12.63km @ 5:56/km @ 147 bpm avg hr @ 28 deg C

Day 12 - 5km paced - target was 4:10/km, but I started at 4:20/km and increased pace by 5s each km. 5km, 20:49 @ 4:09/km @ 174 bpm avg hr @ 20 deg C.
* km 1 - 4:18/km
* km 2 - 4:14/km
* km 3 - 4:10/km
* km 4 - 4:05/km
* km 5 - 3:59/km

I sent you a PM with the Garmin activity in case you want to take a look over it.

Have a nice weekend Ed!
OsirisD is offline   Reply With Quote
Old 18-07-2017, 11:17 AM   #107
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
O, your 5k pace judgement was quite superb

apply this to your racing and you sure to get the results you desire

nice going

TheEd
TheEd is offline   Reply With Quote
Old 18-07-2017, 07:02 PM   #108
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Ed, it's not really pace judgement by feel, because I was relying on my watch for pace. The last 1km felt quite hard(5/5 effort almost).

A little update for the past days:

Day 13: 75mins easy run; 12.77km @ 5.52/km avg pace @ 147bpm avg HR @ 21 deg C. Later that day I went for a very easy 42km bike ride @ 82bpm avg HR.

Day 14: 60mins easy run; 10.52km @ 5.42/km avg pace @ 149bpm avg HR @ 28 deg C

Day 15: 10 x 400m session, target pace 3.50/km translated into a 1m32s/400m lap. I also decreased the rest from 60s to 45s because last 400m session felt very easy. Session felt comfortably hard, outside temp was 31 deg C. Breakdown below:
  • L1 -> 1m:30s @ 155 bpm avg, with 171 bpm HR max
  • R1 -> 45s @ 156 bpm avg
  • L2 -> 1m:31s @ 165 bpm avg, with 174 bpm HR max
  • R2 -> 45s @ 155 bpm avg
  • L3 -> 1m:31s @ 166 bpm avg, with 176 bpm HR max
  • R3 -> 45s @ 161 bpm avg
  • L4 -> 1m:29s @ 168 bpm avg, with 178 bpm HR max
  • R4 -> 45s @ 163 bpm avg
  • L5 -> 1m:31s @ 168 bpm avg, with 177 bpm HR max
  • R5 -> 45s @ 166 bpm avg
  • L6 -> 1m:31s @ 171 bpm avg, with 178 bpm HR max
  • R6 -> 45s @ 166 bpm avg
  • L7 -> 1m:30s @ 169 bpm avg, with 180 bpm HR max
  • R7 -> 45s @ 168 bpm avg
  • L8 -> 1m:30s @ 171 bpm avg, with 180 bpm HR max
  • R8 -> 45s @ 170 bpm avg
  • L9 -> 1m:31s @ 173 bpm avg, with 180 bpm HR max
  • R9 -> 45s @ 172 bpm avg
  • L10 -> 1m:30s @ 174 bpm avg, with 181 bpm HR max
  • R10 -> 45s @ 170 bpm avg

How do you suggest I end this cycle? I mean for Thursday & Saturday. Should I follow the plan normally?
OsirisD is offline   Reply With Quote
Old 21-07-2017, 10:11 AM   #109
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
O, how are you going?

you can finish off the cycle and for Saturday, you can either do a 4 to 8k test or do a longer hard paced trail run

you decide

TheEd
TheEd is offline   Reply With Quote
Old 22-07-2017, 05:11 PM   #110
OsirisD
Member
 
OsirisD's Avatar
 
Join Date: Feb 2017
Hi Ed,
I did the fartlek session on Thursday, went really nice.

Unfortunately, Friday I felt like crap all day, must have been something I ate, because my stomach was upset. I woke up Saturday morning feeling a bit better, but not completely, so I decided to go for a trail run in the afternoon.
Bad idea. After 3km I had to stop and return to the car. Pulse was through the roof and I was feeling completely out of breath. Couldn't run at all...

I'll probably take a rest tomorrow, depending on how I feel. And will start a new cycle on Tuesday next week.

Enjoy the weekend!
OsirisD is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Sub45 10km training! began Aug28
03-09-2014 01:46 PM
by MrM
Last post by MrM
23-07-2017 06:41 AM
161 Replies, 56,047 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
22-07-2017 05:11 PM
109 Replies, 13,391 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by Tallon
22-07-2017 02:05 PM
130 Replies, 53,955 Views
10k progression running 3-4 times a week
13-12-2016 07:19 PM
Last post by Punkthor
22-07-2017 12:50 PM
79 Replies, 11,400 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by TheEd
14-07-2017 08:08 AM
1,013 Replies, 277,823 Views
Slow progress on the sub 35 10k plan
28-01-2015 08:38 PM
Last post by TheEd
10-07-2017 08:20 AM
39 Replies, 20,470 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 22,736 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 21,226 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 21,073 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 08:44 AM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved