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How to get a Big Swede running fast!


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Old 21-01-2009, 05:51 PM   #1
Big Swede
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Se How to get a Big Swede running fast!

Hi Ed!

I´ve been reading the forums and studying your program and I think I wanna give it a try!

Heres some facts about me:

Male
Age: 40
Height: 190cm
Weight: 92kg (about 10 to many)
Live in Gothenburg, Sweden

Test data from feb -08:

Max hr: 180
Anaerobe threshold: 158
Aerobe threshold: 142
Fat burning max: 152
VO2 max: 55,5

It feels like I have improved the Anaerobe threshold to 160-161 since the test.

My personal best from 2008:

5k: 19:51 (sept 20)
10k: 44:17 (sept 6)
21,1k: 1:37:16 (okt 11)

I´ve been running since summer of 2006 and 2008 was the first year that I raced. I have had some injury during 2008 and rested for 1 month in july. Been carefully building up volume since then and are now running 40-45k/week, 4 times/week, not having any injuries. I think the lack of injuries is due to the 3 days of resting every week.

The races that are most important in spring 2009 are a 10,6k race in 9th of may and 21,1k race 16th of may. Just one week between them and I want to perform at my best on both of them!! Challenging!

I´m looking at the 10k sub40 program. I´m planning to do a 4k time-trial on Friday or Saturday this week and maybe starting the program on Tuesday.

I will bee most thankful for your advice on the matter!

Best regards,

Thomas, the Big Swede
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Old 22-01-2009, 07:17 AM   #2
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Hi and welcome Big Swede

some of your PB's look a little suspect, particularly the 5k in comparison to the 10k time.

If you have indeed run sub 20 minutes on an accurate course then I do believe there is a lot of scope for you.

sub 4 minutes per km is a good marker and especially in relation to age

impressive time for 92 kg, I might add

what sport did you do previously to taking up running?

You mention this
"It feels like I have improved the Anaerobe threshold to 160-161 since the test."

on first look at your data I thought that your threshold was a little low and it can indeed be trained up and with weight loss everything will certainly improve

is 92kg your current weight or have you got some Xmas extra?

On reading your data, it is highly motivating for me to get started again, thanks for this inspiration

Where do you plan on doing your time-trial, on a treadmill, I suspect Gothenburg must have icy roads and the track may be slippery?

Let's see how the trial goes and we can configure the sessions accordingly

Thanks

TheEd
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Old 22-01-2009, 09:38 AM   #3
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Quote:
Originally Posted by TheEd View Post
Hi and welcome Big Swede
Thanks!

Quote:
Originally Posted by TheEd View Post
some of your PB's look a little suspect, particularly the 5k in comparison to the 10k time.

If you have indeed run sub 20 minutes on an accurate course then I do believe there is a lot of scope for you.

sub 4 minutes per km is a good marker and especially in relation to age

impressive time for 92 kg, I might add
The 5k time was done in perfect conditions on a 400m track whith the help of a friend that held the pace for me. It was a real strugle but the mind did beat the body this time! Nobody expected me to do sub20.

The 10k time is actually 10,05k and was hilly(?) highwaycourse. I think my weight might be more of a burden on the longer races, therefore my PB´s look suspect. But i belive that i can do 42 something on 10k today.


Quote:
Originally Posted by TheEd View Post
what sport did you do previously to taking up running?
I havent been doing any sports since I was 19 years old. Just some random tennisgame now and then.

Quote:
Originally Posted by TheEd View Post
You mention this
"It feels like I have improved the Anaerobe threshold to 160-161 since the test."

on first look at your data I thought that your threshold was a little low and it can indeed be trained up and with weight loss everything will certainly improve

is 92kg your current weight or have you got some Xmas extra?
The last year my weight has been around 90kg so right now its a little christmas extra. It was 105kg when I started running in 2006 and I'm still struggling to lose the last 10kg.

Quote:
Originally Posted by TheEd View Post
On reading your data, it is highly motivating for me to get started again, thanks for this inspiration
Your welcome!

Quote:
Originally Posted by TheEd View Post
Where do you plan on doing your time-trial, on a treadmill, I suspect Gothenburg must have icy roads and the track may be slippery?
As the weather looks right now I´ll do it on a track.

Quote:
Originally Posted by TheEd View Post
Let's see how the trial goes and we can configure the sessions accordingly

Thanks

TheEd
Thanks for your reply!

Big Swede
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Old 22-01-2009, 09:51 AM   #4
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Even more inspirational to hear you were 105kg in 2006

well with a time of 19.50 and with the correct training presented with these programs there is no reason you can't aim at a long-term goal of sub 40 minutes for the 10k, it certainly is realistic

once you go sub 19 min for 5k everything will become easier and after you have done a few 5x2k sessions you should be on a new level

Good luck with the trial

TheEd
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Old 23-01-2009, 03:07 PM   #5
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Hi Ed!

Time-trial is done! It has been snowing during the night and the morning but i went to the track anyway. It was 5-10mm of wet snow on the track. Did 5 laps as warmup and the surface felt ok but when i got up to speed it was kind of slippery. Heres the data:

Lap Time AHR MHR

1. 1:37 141 154
2. 1:38 157 160
3. 1:35 162 163
4. 1:39 163 164
5. 1:37 162 164
6. 1:42 161 163
7. 1:42 160 161
8. 1:43 159 161
9. 1:44 159 161
10. 1:38 162 164

Total time: 16:35(4:09/k) AHR: 159(88%) MHR: 164(91%)

I was aiming to do the laps in 1:36 but i couldn´t follow it trough. I´m a bit disapointed but at the same time my HR was low. When i did my PB on 5k it was AHR:165 and MHR:179, a big difference. Today i was for some reason not able to do more then a anaerobic treshold session by the looks of the HR!

Over to you, Ed!
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Old 23-01-2009, 03:48 PM   #6
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Not to hassle

the first 3 week cycle is normally an adaptation cycle and the idea is to get that one 'under your belt' (so to say)

once we have completed the 1st cycle we change the pace for the sessions accordingly

start on the sub 40 minute 10k training program with the following pace for the sessions - 2000 & 1000 ... we can discuss the 400m pace closer to the day

2000's 4.10 to 4.15 per k .. total time 8.20 to 8.30

1000's 4.00 to 4.05 per k

reduce the long run on the first Sunday by 20% and then after the 1000's we discuss the length of the next Sunday's run

Please note, we must be cautious not to overdo things at the start and feedback is necessary particularly if you feel any niggles etc

we will get there and maybe during the 2000's you will wish to have started at a slower pace and no matter what you need to finish the session no matter how slow you become

for the weekend easy running 30 to 60 minutes at a very relaxed effort

Tuesday Day 1

any feedback enjoyed

Thanks

TheEd
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Old 27-01-2009, 07:59 PM   #7
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Hi Ed,

now I´m on my way:

Day1: 11,68k, 1:04:38(5:32) AHR:136 MHR:153

A really easy run today. 30 easy minutes tomorrow and then the real stuff. Looking forward to day 3!!

Cheers,

Big Swede
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Old 27-01-2009, 08:05 PM   #8
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excellent Big Swede

now that you have set the stall we can all look forward to after Thursday's session

I am sure you have read remarks elsewhere about the session

Enjoy

Tack

TheEd
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Old 27-01-2009, 09:03 PM   #9
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I sure have read the remarks!

I see that you know swedish, maybe we can continue this chat in swedish, eller hur?

Ha det bra,

Stora Svensken
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Old 27-01-2009, 09:24 PM   #10
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nej tack prata Engelska

lilla svenksa verstand

bra

was that right



every 3rd week Thursdays are exciting

Enjoy

TheEd
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