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Let's try this again...


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Old 20-05-2010, 02:52 AM   #1
wookie
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Let's try this again...

Back, been awhile. Started the sub 45 the other week. Didn't want to jump into anything too fast.

Day 01 60 to 70min easy distance
Completed - 11.83 km. 70 mins, 5:55/km

Day 02 30min easy run
Completed - 5.44 km. 30 mins, 5:30/km
Swam today

Day 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Completed - 2 km. 8:27 mins, 4:14/km AHR 164 BPM
Completed - 2 km. 8:40 mins, 4:19/km AHR 169 BPM
Completed - 2 km. 8:52 mins, 4:25/km AHR 170 BPM
Completed - 2 km. 8:32 mins, 4:15/km AHR 173 BPM

Day 04 Rest
Swam today

Day 05 longest run - 'time on feet' up to 1Hr 30min
Completed 13.5 km, 1:26:00 6:26/KM AHR 145 BPM. I accidentally did an off road run this day. Did a new area, didn't realize it would be so hilly, some big long climbs. Whoops

Day 06 easy day of 30min running
Missed, but did Spin lightly for 50 mins

Day 07 easy day of 30min running
Completed 5.28 km, 30:00 5:41/km AGR 144
Swam today

Day 08 start with 6x1k R60 - 90 4min 10 to 4min20 L
Completed - 1.00 km. 4:12 mins, 4:11/km AHR 153 BPM
Completed - 1.01 km. 4:15 mins, 4:13/km AHR 164 BPM
Completed - 0.995 km. 4:13 mins, 4:14/km AHR 163 BPM
Completed - 1.00 km. 4:16 mins, 4:16/km AHR 163 BPM
Completed - 1.00 km. 4:09 mins, 4:08/km AHR 164 BPM
Completed - 1.01 km. 3:55 mins, 3:53/km AHR 167 BPM

Day 09 easy day of 30min running
Completed - 5.43 km. 30 mins, 5:31/km AHR 161 BPM


Day 10 easy day of 1Hr running
Completed - 11.26 km. 60 mins, 5:19/km AHR 160 BPM

Day 11 Rest
Rode bike around leisurely for a few hours. Whoops, didn't really mean to.

Day 12 5K paced run - aim sub 22:30 5k
Completed 4.99 KM 21:04.09 4:13/km AHR 173 BPM

Day 13 1Hr easy run
MISSED, work conflict couldn't avoid.

Day 14 easy day of 30min running
MISSSED, not feeling great

Day 15 start with 3 x 5min @ 10k pace with 1min easy F
TODAY, still not feeling great.

Days Remaining
Day 16 easy day of 40min running
Day 17 easy day of 30min running
Day 18 Rest
Day 19 Race day up to 15K
Day * easy recovery after race. 20 - 30min
Day ** 2nd easy day after race. 30min
Day *** final easy run after race. 30min


I have no race planned until SUNDAY JUNE 13th or SATURDAY JUNE 19th I haven't decided yet. One is an olympic triathlon the other is a half-ironman.

What should I do now that I've missed days 13, 14 and possibly 15 (today, it's now 8:50pm)?

Thanks - hope you're doing well TheED
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Old 20-05-2010, 05:18 AM   #2
TheEd
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Hi wookie and welcome back

what you do next is very much as to how you feel

have you been monitoring your pulse rate during these times?

If you have an elevated pulse range then you may have to consider whether a race now is best

TheEd
ps.. nice to see you around
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Old 20-05-2010, 04:27 PM   #3
wookie
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Quote:
Originally Posted by TheEd View Post
Hi wookie and welcome back

what you do next is very much as to how you feel

have you been monitoring your pulse rate during these times?

If you have an elevated pulse range then you may have to consider whether a race now is best

TheEd
ps.. nice to see you around
Thanks - good to be doing some running again.
My HR right now is 54, I'm eating breakfast and drinking coffee.
What I meant by not feeling great is "have a cold or something". With work we had our bosses in town for two days. A stressful time, lol, worked a lot before, was with them for two long days. Think I've got a bit of a cold and a headache.

I don't need to do a race this weekend. In fact I'd be happy not too as my confidence isn't high. My 21:04 5 km time didn't feel fun, I was hurting after. The two races I mentioned I was thinking about doing would be fun/intro races to get the nerves/expereince back. I don't think I have a race that I want to perform in (personal best) until late August. So I've got a few months.

What I meant by "don't know what to do now" is should I start the training program over, or start where I left off, do my day 13 as if my day 12 was yesterday? Or do someting else? I don't want to waste the hard work I did over 12 days

HR is now 60, all this typing about races has gotten me excited I weigh myself most mornings. I'll also check my HR those times.

Edit: and now 8 hours later having just finished a stretch my HR is 47.

Thanks!
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Old 21-05-2010, 03:37 PM   #4
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on you on top of everything and racing this weekend?

Cheers

TheEd
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Old 21-05-2010, 08:29 PM   #5
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Quote:
Originally Posted by TheEd View Post
on you on top of everything and racing this weekend?

Cheers

TheEd
?

Huh? Totally confused.

Not racing this weekend... First race is June 13th or something. Or June 20th, depends which one I do.

My race day for the training program was this sunday. But getting a cold and stuff I'm not sure where to pick back up again.

Should I just start back at day 1?

Have a good weekend!
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Old 22-05-2010, 05:09 AM   #6
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Hi wookie the ON was meant to read ARE you on top .....

OK in your feedback you mentioned that you were on Day 15 and that you were not feeling great then followed by the rest of the schedule

Days Remaining
Day 16 easy day of 40min running
Day 17 easy day of 30min running
Day 18 Rest
Day 19 Race day up to 15K


so thought you werer going into a race now

TheEd
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Old 22-05-2010, 06:22 AM   #7
wookie
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Quote:
Originally Posted by TheEd View Post
Hi wookie the ON was meant to read ARE you on top .....

OK in your feedback you mentioned that you were on Day 15 and that you were not feeling great then followed by the rest of the schedule

Days Remaining
Day 16 easy day of 40min running
Day 17 easy day of 30min running
Day 18 Rest
Day 19 Race day up to 15K


so thought you werer going into a race now

TheEd
Got it.

Okay, it's Friday night. What should I do tomorrow (saturday) assuming I'm not going to do the race as I haven't done anything (running wise) since Sunday's 5km time day.

Start over?

Thanks!
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Old 22-05-2010, 07:54 AM   #8
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probably no harm in starting over but maybe reduce things a little before stepping up fully into the program

Cheers

TheEd
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Old 01-06-2010, 04:35 AM   #9
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Progress thus far, just finished day 8

Day 01 60 to 70min easy distance
Completed – 14.51 km. 83 mins, 5:43/km AHR 150

Day 02 30min easy run
Morning HR 48
Worked out at gym (upper body)
Completed – 5.44 km. 30 mins, 5:31/km AHR 150

Day 03 start with 4x2k R90-2min 8min 50 (4.25 per k) T
Morning HR 47
Completed - 2 km. 8:27 mins, 4:14/km AHR 164 BPM
Completed - 2 km. 8:40 mins, 4:19/km AHR 169 BPM
Completed - 2 km. 8:52 mins, 4:25/km AHR 170 BPM
Completed - 2 km. 8:32 mins, 4:15/km AHR 173 BPM

Day 04 Rest
Morning HR 44
Rested

Day 05 longest run - 'time on feet' up to 1Hr 30min
Morning HR 40
Completed 14.93 km, 1:30:47 6:04/KM AHR 148 BPM

Day 06 easy day of 30min running
Morning HR 48 – 52 (eating breakfast drinking coffee)
Completed 5.00 km, 30:19 6:03/km AHR 144

Day 07 easy day of 30min running
Morning HR 44
Completed 5.74 km, 30:01 5:14/km AHR 151

Day 08 start with 6x1k R60 - 90 4min 10 to 4min20 L
Morning HR 48
Swam
Moved a 12 Gallon Aquarium, then set up a 55 gallon aquarium. By the time I was done my back was quite stiff (carrying around 5 gallon pails/bottles, moving stuff) so I didn’t do the run today. Thought it was better to rest.

Try this again Day 08 start with 6x1k R60 - 90 4min 10 to 4min20 L
Evening HR 52 (while eating supper)

Completed - 1.01 km. 4:00 mins, 3:59/km AHR 163 MHR 174
Completed – 0.99921 km. 3:45 mins, 3:45/km AHR 166 MHR 181
Completed – 1.00 km. 3:42 mins, 3:42/km AHR 172 MHR 182
Completed – 0.99961 km. 3:54 mins, 3:54/km AHR 173 MHR 181
Completed - 1.00 km. 4:05 mins, 4:05/km AHR 172 MHR 181
Completed – 0.99589 km. 4:00 mins, 4:01/km AHR 173 MHR 183

Hmmm... Feeling great right now. Man that was hard though. I'm having some problems with my HR monitor. On the easy runs it's fine. On the hard runs it feels constricting. But if I loosen it it's constantly slipping down. I feel like a girl adjusting my bra. I used the full 90 second rest each set. One break I pulled the HR monitor right off and adjusted the band. My groin is a little tight tonight after that run.

Day 09 easy day of 30min running
Tuesday June 1st (tomorrow for me, today for you)

I've got a wedding coming up this weekend. It will be a test to not let the days be missed. Arggg... Always something coming up when I get going.

I need to get on my bike too. I'm feeling like I'm neglecting the pool/cycling.
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Old 01-06-2010, 05:44 AM   #10
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you coming along quite nicely and show that running fast is not a problem via the 1000's ... the 2k's look a tough ask

try putting your heart rate monitor over a thin t-shirt for the quality sessions

over the weekend, you should be able to slot in a short 20 minute paced run of choice

if you miss it then so be it

Cheers

TheEd
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