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10 km race under 35 min


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Old 04-09-2011, 08:27 AM   #21
TheEd
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start with Day 1 on Tuesday and for now do easy runs up to 1hr

keep this k time as your road time

TheEd
ps.. it is your choice to knobble your running, it takes a minimum of 72 hrs for alcohol to leave the system and it certainly impairs your running ability
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Old 09-09-2011, 08:18 PM   #22
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Eire 2km intervals - nice and quick

Hi TheEd,

Went very well today. When I looked down at my watch I was surprised at how quick I was going. I guess giving up beer is paying off. Been off it for 2 weeks now.

Here are the stats:

Pace Avg HR Max HR
3:34 164 175
3:23 172 182
3:22 176 184
3:25 176 188
3:18 179 189

I think I am well on track. I just have to keep my body in good shape. My calves are still a little tight but they dont slow me down. I think it has to do with a history of bad ankles.

Thanks,

laurence
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Old 10-09-2011, 10:04 AM   #23
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nice to be running again

calf muscles support the ankles, so always a good thing to keep the calf muscles loose and more likely to pick up ankle problems due to the calf muscles and not so much vice versa

onwards and forwards

TheEd
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Old 13-09-2011, 09:58 PM   #24
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Eire 1 km intervals

Hi The Ed,

I did the 1km intervals today. I did not look at my speed at all during the intervals and was happy enough with the consistent times.
My heart rate monitor was acting a bit crazy with max heart rate of 226! So I have not included that.

Here are the km intervals.
3:22
3:16
3:15
3:18
3:24
3:15


I did a 17 km run on Sunday at a 4:55 pace. Is this the right kind of pace for the long run? I felt quite relaxed.

Thanks for all your help,

laurence
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Old 17-09-2011, 08:41 PM   #25
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5km in 16:24

Hi TheEd,

Flew today.

Watched Ireland beat Australia in the rugby. Had a celebratory pint of Guinness after being off all booze for 3 weeks. Then ran 5km in 16 min 24 seconds! Great day!

3:25 159 179

3:20 176 185

3:17 179 184

3:18 181 186

3:04 184 190

I was surprised again at how quick I ran. Especially in the last km.
I read afterwards that I should not have run quicker than 16:40 but I am not racing till 16th October so I have time on my side.

Your program definitely works. Felt really light on my feet and felt nothing could stop me.

Thanks for all your help,

laurence
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Old 18-09-2011, 05:54 AM   #26
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nice going must have been the big Irish win that did the trick

TheEd
ps.. of course the programs work have had many successes with the schedules especially during 1 on 1 coaching .. so enjoy, do the work and experience the results
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Old 30-09-2011, 07:49 PM   #27
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Eire 2km intervals - almost recovered from injury

Hi TheEd,

Been quiet for a while due to a niggling injury. I got an injury in the weeks leading up to the marathon in June and felt a twinge in the same place. It is on the bottom of my shin at the front of my ankle. Its probably due to my tight claves. Did loads of stretching on the calves and all other leg muscles and took it easy for about 5 days. Feels better now.

I normally do not stretch before a workout but only after for about 15 min. Would it help to stretch before a workout too?

Did the 2km intervals today and my calves felt a bit tight as normal. I am gonna go to the physio and get a massage on my calves.

Here are the stats. It averaged out at about 3:20 km good which is quite good I guess. It feels quite easy to do 3:25/km now.

Pace
/km AvgHR Max HR
3:21 162 179

3:17 171 190

3:19 173 189

3:26 179 194

3:20 175 197

Some of the max HR seem a bit crazy.

Race on 16th October. Just need to keep my body injury free. I feel I easily have a 10km sub 35min in my legs.

Thanks for your advice in advance,

laurence
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Old 01-10-2011, 06:46 AM   #28
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Hi laurence, if you able to cope with the 5 x 2k session at pace with the 90 second rest then you are well on your way to achieving your goal

after Tuesday's session a great deal of focus must be placed on recovery of the legs

be cautious to avoid the niggles getting out of hand

onwards and forwards

TheEd
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Old 08-10-2011, 06:47 PM   #29
larryecuador
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1 km intervals

Hi,

Did the 1km intervals on Wednesday:

min/km
avg hr max hr
3:18 159 177

3:20 163 177

3:21 158 173

3:23 164 189

3:13 174 196

3:08 165 187

My calves were quite tight after this. Went for a sports massage on Thursday which has really helped. They feel much better now. Have not run since wednesday.

Should I try the 5km time trail tomorrow? That is what I am scheduled to do.

Are the quick runs important in the final week before the race, like the 10x400m and the fartlek?

Looking forward to the race on 16th.

Thanks for all your help,

laurence
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Old 08-10-2011, 07:18 PM   #30
TheEd
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try to take it easy on the 5k .. with the next cycle we should try to have the 6 x 1k session on the Tuesday ...

the 400m session is 3k pace development which assists 5k speed development which in-turn improves the 10k pace

and with that said ... don't do the 400's this week if your calf muscles are still sore

we can chat about it closer to the day

al the best

TheEd
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