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Old 07-08-2011, 10:00 PM   #21
Rat66
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Cheers for that TheEd, i am really looking forward to seeing some good results.

Just wondering about the 400m session on tuesday, what times should i be doing each 400m in??

Also to date i have just been doing a 1 mile warm-up & 1 mile cool-down before & after my sessions.What kind of warm-up & cool-down do you recommend???

Thanks for all your help so far.....

rat66.
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Old 08-08-2011, 07:08 AM   #22
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for your warm up and warm down runners do anything between 15 to 20 minutes with whatever exercises they become accustomed to that benefits them

here is a link to a warm up routine of sorts

the 400m session is 10 seconds per km quicker than the 6 x 1k session

no need to go quicker and don't do the session on tarmac but rather a grass or tartan track

all's well that ends well

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Old 09-08-2011, 09:39 PM   #23
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Hey TheEd,

Did my 10 x 400m session today, did it on grass. So here are my times:

1.= 84.96sec H/R = 159

2.= 83.68sec H/R = 170

3.= 80.50esc H/R = 178

4.= 82.01sec H/R = 181

5.= 80.97sec H/R = 184

6.= 84.66sec H/R = 187

7.= 86.56sec H/R = 188

8.= 84.36sec H/R = 190

9.= 85.46sec H/R = 190

10.= 86.43sec H/R = 190


p.s. Is my heart rate very high??
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Old 10-08-2011, 05:30 AM   #24
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yip .. the heart rate does seem high

check your waking pulse to see if it is elevated or not the next few days

try be relaxed before the weekend

enjoy

TheEd
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Old 10-08-2011, 12:35 PM   #25
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I've been taking my heart rate every morning for the last week before i get out of bed, it's been 45bpm all week but it was 50bpm this morning.

Will i continue d prog. as normal for the weekend? Im doing a 10k race sunday morning.




p.s. What did u make of my 400m session???
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Old 10-08-2011, 02:14 PM   #26
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well the 400m session shows you have speed

80 seconds is 3.20 per k

84 is 3.30 per k

88 is 3.40 per k

92 is 3.50 per k

your pace should have been around 92 per 400m however this is an easy session in comparison to both the 2k and 1k session and the only problem could be on overdoing it before a race.

the session puts stress on the calves .. so be cautious in the future to give yourself more of a chance on race day

your am pulse could be due to your expectations building up before the weekend, so be careful not to cook your goose

relax a little more and get some early nights, especially 2 nights before the race

onwards and forwards

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Old 10-08-2011, 08:23 PM   #27
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Sorry for all the questions, but im just wondering about tomorrow's session.

Could you just explain the session please, it's the 6 x 1min fast/slow.


My walking heart rate before today's session was 65bpm.


Should i just do 30min easy on saturday??? or rest before the race??
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Old 11-08-2011, 05:46 AM   #28
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no problems regarding the questions

your am pulse is not looking good and I would advise running every 2nd day now and taking a rest day the day before the race

you would do the 6 x 1 minute fast / slow 2 days before the race and it is a slight mental and physical sharpener session

you run 1 minute at anticipated race pace (for the race distance) with 1 minute easy recovery running after

you do this 6 times (race pace at 1 minute) with 1 minute easy in-between

this is to leave you feeling ready to race

TheEd
ps.. look to get more sleep and make sure your nutrition is taken care of especially as your am pulse is waning you something is not right .. try to drink more water during the day as well .. good luck and positive thoughts
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Old 11-08-2011, 07:24 PM   #29
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Hey, i think i misunderstood you yesterday about waking pulse..... i thought u said walking pulse as in my pulse just before i begin my run My waking pulse all week as been 45bpm. So maybe its not too bad after all!!!

I did 30 mins easy today. Im going 2 do the 6x1min session tomorrow, take a rest day saturday & hopefully everything will go right for me on sunday......
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Old 15-08-2011, 04:47 PM   #30
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Well race day was yesterday.

Did the 10k in 43:54. Here are my splits:

1k= 3:50 H/R= 174bpm

2k= 4:17 H/R= 189bpm

3k= 4:18 H/R= 190bpm

4k= 4:31 H/R= 190bpm

5k= 4:29 H/R= 191bpm

6k= 4:34 H/R= 191bpm

7k= 4:38 H/R= 192bpm

8k= 4:27 H/R= 193bpm

9k= 4:25 H/R= 192bpm

10k= 4:21 H/R= 197bpm

Happy enough with my race my plan was to run 45mins.

Found it tough going, that was my first race in 13 months, felt good to be racing again.

So whats next?? Do i start the cycle over again??
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