Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


To race is but a dream...


Reply
 
Thread Tools Display Modes
Old 03-08-2015, 08:40 AM   #81
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Technical data from Yesterday...

02-08-15
10km Race
Time: 41:26
Pace: 4:10 min/km
Dist: 10.0 km
Ave HR: 181
Max HR: 211
Cadence: 163spm
Ave. Stride: 1.48m
Best Pace: 2:42 min/km - this was achieved in sprint finish.
shadydaz is offline   Reply With Quote
Old 03-08-2015, 09:32 AM   #82
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Well the race schedule looks like this...

16-08-15 Half marathon
06-09-15 Half marathon
27-09-15 10km

Two of my planned races have been cancelled, a 10km and a half Mara so schedule is looking a little bare. Will have to see what I can find!

Half Marathon in two weeks time so I guess I should go straight into week two of a cycle and build up to race day again. Will stick to sub 45 cycle elements for now.
With the two half marathons coming up will use these to build up some more strength in legs. In between the two half marathons I have my Children for 10 days so running is going to be minimal. Will treat this as off period as have now been training with intensity for a few months. The first week of Sept will be build up (including half on 06/09) then into cycle from the 07/09/15 leading to 10km race on 27th Sept. The question is TheEd, do you think this would be an appropriate time to start a sub 40 cycle? The feedback I received from more experienced club runners yesterday was had the race been on roads instead of multiterrain with sharp corners and dodgy bridge crossings I have easily gone sub 41... They reckon I can go sub 40 soon but I said next year

Darren.
shadydaz is offline   Reply With Quote
Old 03-08-2015, 11:40 AM   #83
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
stick to the sub 45 minute schedule for now and we speed up the pace of the 2k and 1k sessions accordingly . running on 10k pace (from last race) or 5 second slower

on this cycle focus more on building your distance runs up to a minimum of 18k

please provide feedback of how recovery goes

TheEd
TheEd is offline   Reply With Quote
Old 04-08-2015, 09:18 AM   #84
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Understood! The long runs on the last couple of cycles have been 21km so will crack on with that sort of distance.

Should I increase 2km session intervals from 4x2km to 5x2km?

Yesterday my legs were fresh as can be they felt so good, like I had had a rest day Sunday, Not a race! Was very surprised but did do a short 1km cool down jog post race on Sunday. Recovery run last night was good and fresh today. Feeling good at the moment.

Darren.
shadydaz is offline   Reply With Quote
Old 05-08-2015, 12:14 PM   #85
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
great, and yes, increase to 5 x 2k

don't look to go too fast in the first two 2k

looking good

TheEd
TheEd is offline   Reply With Quote
Old 11-08-2015, 11:49 AM   #86
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
Quick Update,

The last few days have been frustrating. Missed the entry deadline for the half marathon Sunday. I am on waiting list as replacement for dropouts but may have to take my chances and try on the day entry paying the premium price. hopefully be worth it and I get a place.

In terms of training on a cycle I am kind of in between dates building up to next 10km race at moment so not sure what to do really as I know i have rest week coming up soon also.

Since last update I have done the following:

03-08-15
Easy Run
Time: 37:56
Pace: 5:18 min/km
Dist: 7.16 km
Ave HR: 148
Max HR: 185
Cadence: 147spm
Ave. Stride: 1.27m

04-08-15
Easy Run
Time: 42:03
Pace: 5:09 min/km
Dist: 7.16 km
Ave HR: 147
Max HR: 162
Cadence: 156spm
Ave. Stride: 1.25m

06-08-15
Easy Run
Time: 1:05:56
Pace: 5:35 min/km
Dist: 11.81 km
Ave HR: 149
Max HR: 174
Cadence: 150spm
Ave. Stride: 1.20m

09-08-15
2km intervals
Time: 46:53
Pace: 4:38 min/km
Dist: 10.24 km
Ave HR: 162
Max HR: 183
Cadence: 156spm
Ave. Stride: 1.38m

1: 4:14
2: 4:04
3: 3:57
4: 3:57

R60 each rep. Pretty humid and hot so held off a 5 rep until on next cycle. Still pretty quick over the 8km on average so more to come didn't think i was running quite this quick during reps.

One thing I have noticed too is the Garmin is making run further for a KM than my old app. it is making run further but I seem to be running quicker than it is telling me during reps too. It's a bit cheeky this garmin !!

10-08-15
Easy Run
Time: 50:32
Pace: 4:55 min/km
Dist: 10.29 km
Ave HR: 149
Max HR: 165
Cadence: 156spm
Ave. Stride: 1.31m

Ran this by feel more than anything. I thought I may be struggling today as the numbers seemed a bit bit when I looked at them last night after run but legs are fine this morning so happy days!

Darren.
shadydaz is offline   Reply With Quote
Old 12-08-2015, 08:18 AM   #87
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
nice going Darren . you know the routine for leading up to the race, so all you need do is apply it

have a good one

TheEd
TheEd is offline   Reply With Quote
Old 12-08-2015, 09:30 AM   #88
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
I didn't get my entry in on time for the half Mara on Sunday. Not sure if it's worth paying the 'enter on the day' premium to race but not be guaranteed a medal or T Shirt from race. In a quandry! There are no alternatives bar going down to London for 10km and that is not really financial viable, I may as well do the half.

At the very least will get a long training run in. maybe go up to 30km easy.

Darren.
shadydaz is offline   Reply With Quote
Old 13-08-2015, 07:50 AM   #89
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
or you could look for a ParkRun

TheEd
TheEd is offline   Reply With Quote
Old 13-08-2015, 11:56 AM   #90
shadydaz
Senior Member
 
shadydaz's Avatar
 
Join Date: Oct 2011
My local Parkrun is a warm up jog away from my house. I have been contemplating exactly that TheEd, to see if I can crack 20mins

Darren.
shadydaz is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by jamieh
15-10-2017 12:46 PM
509 Replies, 182,135 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
14-10-2017 12:57 PM
13 Replies, 521 Views
Build Up Period
17-02-2017 02:24 PM
by OsirisD
Last post by OsirisD
14-10-2017 08:11 AM
145 Replies, 25,155 Views
Sub 20 and Sub 40 for 5k, 10k -...
22-09-2014 05:56 PM
by Jorge
Last post by TheEd
13-10-2017 09:15 AM
24 Replies, 12,853 Views
Sub40 goal midlife crisis?
15-10-2015 03:47 PM
by Tallon
Last post by TheEd
13-10-2017 07:43 AM
141 Replies, 68,896 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by JonathanWardley
05-10-2017 08:00 PM
1,048 Replies, 316,347 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 29,079 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 26,885 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 26,890 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 01:58 AM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved