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First Race and I'm hooked!


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Old 01-10-2010, 01:52 PM   #11
FastEddy
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Hi TheEd:

Did the 60 mins this morning covering 9.2K. Feeling good. Going to do weights (legs and shoulders) tomorrow and 5k at 6:27 min/k on Sunday.

Question: For Monday's speed session 5x1000m, should I keep the pace and rest the same as last time? (about 4:40 with 90 seconds rest between)

Cheers,

FastEddy.
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Old 01-10-2010, 02:38 PM   #12
TheEd
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In week 2 you do not repeat week 1 .. as an introduction consider doing

6 x 600m Rest 2 minutes (preferably on a track and not tarmac)

the pace for the 600m can be 10 seconds per km quicker than the 1000m session .. so 4.30 per k pace but for 600m only

the easy runs etc can be the same for the week

please ask questions if need be

TheEd
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Old 04-10-2010, 12:42 PM   #13
FastEddy
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Hi TheEd!

Today's 6x600m with 2 mins walking rest went pretty well. Here are the splits for each:

4:19 min/k pace
4:24 min/k pace
4:26 min/k pace
4:26 min/k pace
4:27 min/k pace
4:23 min/k pace

Tues is upper body weights
Wed is easy run (5k in 32 mins)
Thursday is rest

Friday is marked as "5K paced run - aim sub 25min 5k"

Question: In order to modify this for my 4K race on October 30, should I run 2.5km at my goal race pace of 4:45 min/k?

My goal is to complete the 4K race on October 30 in less than 19 mins so that is 4:45 min/k pace or better.

Thanks.
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Old 04-10-2010, 05:32 PM   #14
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That should be a good target to aim for however look to running 8 laps or 2.4

how are you finding the balance of the program so far, how do you feel after doing a gym session etc .. do you feel that you are recovering well enough?

Cheers

TheEd
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Old 04-10-2010, 06:02 PM   #15
FastEddy
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Hi TheEd,

Okay, 8 laps at goal race pace (4:45 min/k) for Friday it is. I will report back on how it goes.

About recovery, I think I am doing okay. I don't feel exhausted but do sleep well for a good 9 hours a night. The weight lifting sessions I do are very short but intense (reps done to failure) with the session taking no more than 15-20 minutes total. Concentratng on big compound movements like squats.

I find the running sessions difficult but enjoyable. I feel quite good and energetic for several hours after the speed sessions. I like the speed work the best and like the slow easy runs much less.

Apart from weights and running I take it really easy (I ride a bicycle to work but it is electric so I expend no energy). I may go for a walk at lunch of no more than 1km.

In the week prior to the race, I reckon I will need to taper off to very short sessions of running? (The Galloway program had me doing only 4x400M on tuesday and thursday in the final week with only 1 easy run on Friday, with the race on Sunday). I felt very strong before my last race having cut out the weight sessions and reduced the running the week prior to the race.
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Old 07-10-2010, 05:02 AM   #16
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as per message received .. my apologies .. 6 laps = 2.4 and not 8 laps

TheEd
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Old 08-10-2010, 12:38 PM   #17
FastEddy
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Well, I am glad it was only 6 laps because it was pretty hard!

Actually, it went well and was not all that hard. I felt very strong on the first 4 laps and only started to weaken a bit on the last 2. I had to stop myself from running faster than race pace because my body seemed to want to run faster.

Here is the Garmin Data from the session.

886m Warm-up

2.44km run at 4:39 min/k pace (was trying for 4:45 min/k)
Splits
1K - 4:43 min/k
2K - 4:40 min/k
440m - 4:27 min/k

505m Cool down

I ran it at a gravel track. It seems that my feet don't have a lot of traction on that track but maybe it is good training since it seems I must expend more energy to run the same speed on gravel than on pavement. So, when race day comes, I will have a little more gas in the tank to push myself.

I have a question about this coming Monday's session:
"start with 3 x 5min @ 10k pace with 1min easy F"

Should this be run at my 4K race pace since my goal race is a 4K? For instance, 4:45 for 5min with 1min easy? Also, what do I have to do after this 18 minute session, just some easy cool-down running?

Thanks!
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Old 08-10-2010, 03:09 PM   #18
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the 3 x 5 minute session .. do it at anticipated 10km pace

or the pace you ran your last 10km in

after a cycle or two you should get into the swing of things with hopefully everything beginning to fall into place

sounds like you enjoying the challenge

Cheers

TheEd
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Old 11-10-2010, 11:08 PM   #19
FastEddy
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Great.

Saturday I ran 7k in 45 min
Sunday I did weights (lifted for shoulders & was supposed to do legs as well but did not have time so moved the legs to Monday).
Monday (lifting weights for Legs and 5min x 3 fartlek session)

Here are the Garmin splits from the session which I tried to run at 5 min/k.

5 Min jogging warm-up

1.01K in 5 mins
1 min jog

1k in 5 mins
1 min jog

1.02k in 5 mins
6 min jogging cool down

Total: 4.7k

The session was a fair challenge since I had just completed a killer set of barbell squats and calf raises with heavy weights to failure 15 mins before starting the running session, which I suspect tired my leg muscles a lot.

Tomorrow is weights for upper body, Wed is easy 30 mins run, Thurs is rest day.

Question: For friday the program says "Race up to 15K" but my 4K race is not until October 30. Should I try a time trial of some sort? Perhaps trying to run 3K at goal race pace (4:45 min/k)?

Thanks
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Old 12-10-2010, 05:09 AM   #20
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FastEddy ... squats so close to fartlek and quality sessions are going to have a negative effect on your running and will lead to overuse problems

you will need to balance the squat sessions

is there any heart data with the garmin for that fartlek session?

Cheers

TheEd
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