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Old 03-05-2009, 04:44 PM   #11
Snads
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OK, did the swapped Day 7, 34 mins on treadmill 5.3k, used the HRM setting to run keeping below 150, worked OK.
Day 8 was another 32.14, 5.5k, aver HR 156, Max 188, route out is a decline and route back obviously an incline.
Day 9 easy hour, did 52.29 / 5 miles with my 12 year old son. Kept the pace really easy ave HR 144, peaked at 213 in first couple of minutes. As I said it keeps doing this in the first 10mins of my run!
Tomorrow I'm going to have skip the day11 rest and go for the day12 5k time trial. I'll take the days rest later in the week as I taper down for the race next Tuesday. I have to go to London for a few days and sit on a coach there and back for 15 hours in total, that will be more than enough rest!
How am I looking?
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Old 03-05-2009, 05:08 PM   #12
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Fine and Dandy

does that count?

remember to keep the first 4k pace at a steady and comfortable pace only going a little quicker over the last 1km

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Old 07-05-2009, 08:51 AM   #13
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Hi, update to date:
Day12 5k paced 21:24, aveHR 175, max 191.
Day13 Easy 60mins on Treadmill kept HR under 150.
Day14 Easy 30mins on Road 5.19k, aveHR 154, max 178.
Day15 (today) 3x5mins @ 10k pace (7.12) max HR 192
My remaining schedule is:
Day 16 Easy 30mins
Day 17 Easy 30mins
Day 18 5 miles charity run with son so really slow pace, aim 52mins.
Day 19 Rest
Day 20 Full on 10k with local running club, want to break the 45min barrier for the first time, though been told the course is not a PB course.
Cheers, Snads
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Old 07-05-2009, 09:48 AM   #14
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Enjoy Snads

don't start too quickly in the 10k race rather use the energy to finish strongly

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Old 13-05-2009, 07:59 AM   #15
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Hi Ed, Here's what I did:
Day16 Very Easy 30mins
Day17 Very Easy 30mins
Day18 5miles(actually it was 4.3m)charity run 43.11mins ave HR156 Max 179 (at start again)
Day19 Rest
Day20 10k Multi-Terrain Race, First 3k was up hill so pacing was difficult and surface was varied so added to difficulty, still managed to PB by 6 seconds in 45.45 (ave HR 182 max 196) but couldn't break the 45min barrier, I think I would had it been more flat and even.
Day21 (Today) 30 mins very very easy
Comments on progress etc. welcome
I have another 10k multi terrain on 24th May so intended to repeat the sub 45m programme but starting tomorrow (14th) at Day 9 - 30 mins easy. Would you recommend this or something else?
Cheers, Snads.
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Old 13-05-2009, 08:10 AM   #16
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Hi Snads to get a PB on such a course I would say is a good achievement



you could do a 6 x 1000m session Thursday and then slot into rolling towards the 24th

Cheers

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Old 16-05-2009, 06:11 PM   #17
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Hi Ed, I did as you said on Thursday (Day9), legs ached beforehand but loosened up during the run. Times OK:
lap/time/ave/max
1/4:09.58/170/180
2/4:08.47/173/182
3/4:08.21/178/187
4/4:06.56/177/186
5/4:07.72/182/189
6/4:03.90/181/189
Day 10 did 1 hour on treadmill with max hr set at 150. Did 9k at varying gradients.
Day 11 Rest
Day 12 tomorrow - 5k paced run - should 21:30 still be the aim or should I go faster now?
Cheers,
Snads
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Old 17-05-2009, 05:54 AM   #18
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run the first 4km paced between 4.15 to 4.20 per k and then see how you feel over the last km but don't start fast and die, as that is not beneficial

Cheers and enjoy

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Old 18-05-2009, 07:22 PM   #19
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Hi, completed day 12 (5k in 21:22 - PB, avehr 175, max hr 192. Day 13 (60mins easy, did 10.2k, ave hr 156.
Day 14 tomorrow, easy 30mins.
How am I doing? Any feedback?
Cheers, Snads.
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Old 19-05-2009, 04:48 AM   #20
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Well if you got a PB for the 5k paced one would consider you coming along gamely

be cautious and then let's see how the weekend race goes?



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