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First Race and I'm hooked!


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Old 12-10-2010, 11:46 AM   #21
FastEddy
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Thanks for the warning re: squats.

About heart rate data, I did not wear the monitor. I have a separate monitor I can wear that calculates average as well as max rate. I can wear it during my next quality session if you like

Cheers.
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Old 12-10-2010, 01:38 PM   #22
TheEd
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that should help, having the extra data

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Old 15-10-2010, 10:33 PM   #23
FastEddy
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Practice Race

I went out tonight to do a race of 2.4km in 11:21 (my real race is in 2 weeks and is 4K). I am on GOAL RACE day on the sub-50 10k schedule. My goal for the 4K is to break 19 mins.

The wind is gusting up to 46kph so it was VERY difficult maintaining pace.
Unfortunately, I forgot to bring the HR monitor to the track but here are my Garmin splits from the session which averaged just one second better than my goal race pace:

5 min jogging warm-up

1k at 4:37 min/k
2k at 4:45 min/k
400m at 4:59 min/k

Average pace: 4:44 min/k

5 min jogging cool down.

Next week should I try a practice race of 3k or even 3.2K? I will wear the HR monitor for the next quality session which is the intervals.

Cheers!
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Old 16-10-2010, 06:22 AM   #24
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stick to 2.4km for next week no need to go further than that as a test

hopefully the wind is better next week

have a good weekend

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Old 25-10-2010, 10:29 PM   #25
FastEddy
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Tried the 2.4k this week-end and could not hold the race pace. I was not properly nurished since I had not eaten well the day before so that may have been a big factor. Also, I am stressed about a presentation I have to give so feeling jittery.

My 4K race in this saturday. Last race I tapered a lot in the last week. Tonight I did 4x400 at 1:40 per lap with 90 seconds rest between.

What do you think I should do for the remainder of the week up to race day on Sat?

Thanks,

FastEddy.
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Old 26-10-2010, 04:34 AM   #26
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FastEddy .. taper in the same way you did before your last race

this is the best approach you can have and make sure to have better preparation before Saturday

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Old 30-10-2010, 05:07 PM   #27
FastEddy
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4K Race

Well, I did not break 19 mins but was pleased to take an actual bronze medal for the men's cat with a time of 19:18. I was first for my age cat (40-49). It was super hilly with an accent of 61 meters and windy.

I think my next goal is to break 23 on a flat 5K course!

Gonna take a few days to do very easy jogging to recover then start a new cycle.

Garmin Splits:

4:53
4:59
4:53
4:42
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Old 02-11-2010, 08:46 AM   #28
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sounds like the course was tough

nice going

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Old 08-11-2010, 11:32 PM   #29
FastEddy
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Thanks for all the encouragement, TheEd!

Well, I took it pretty easy this week, going out for a few easy 6k runs at 6:15 per km.

Tonight I decided to do a 1.62 km time trial on pavement. I was able to run it on a stretch of cycling path with rolling terrain in 7:01. The RW race predictor says this puts me in 23:14 5K shape. Since my PR for 5K about 6 weeks ago was 24:38, I am not going to push it for my next race, which is on December 4.

I plan to set a new PR of 23:59 for 5K. I will start a new cycle in 48 hours. I will provide heart rate data for my first quality session and I look forward to your guidance to acheive my next goal on December 4th.

It is great to keep improving, even if by only a little bit each month.

Cheers!
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Old 12-11-2010, 02:08 AM   #30
FastEddy
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I have misplaced my HRM so no date in that regard.

I did a quality session tonight of 5 x 1000M, with 90 seconds rest in between.

It was a fairly hard workout for me but not unmanageable.

1 - 4:40
2 - 4:40
3 - 4:39
4 - 4:39
5 - 4:42

Based on this workout, would you say I am in shape to break 24 minutes in my 5K on December 4?

Thanks.
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