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Improving 10k with regular training


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Old 26-04-2009, 06:38 PM   #121
TheEd
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Take another day off and try get someone to massage the area

then please provide feedback

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Old 28-04-2009, 11:47 AM   #122
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Hi Ed,

feeling OK this morning and ready to start a new cycle! Last week before vacation!

Cheers

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Old 29-04-2009, 12:21 PM   #123
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Hi Ed,

Day 1 started yesterday:

April 28th 70min

Time:70min
Dist: 10,1k
AHR:147

===============================

I have programmed a race on June 28th, the same I ran on March 15th. But I discovered a night run on June 20th. I wanted to run this two. The first to compare with the previous and the night race because it feels more comfortable to me run at night.

So, do you think it´s ok to run two races within a week?

Tks!

MMS
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Old 04-05-2009, 01:52 PM   #124
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Hi Coach,

sorry for being away these days but last week was last days before vacation and were hard days at work. Now, feedback from the past sessions:

April 29th 30min

Time: 30:21
Dist: 4,4k
AHR: 146

===============

April 30th 3x2000

wu = warm up 1k
cd = cool down 1k

K|Time|AH|Rest|RestHR
wu|06:56|136|01:30|127
2|09:55|164|01:30|150
4|09:50|168|01:30|151
6|09:45|170|01:30|151
cd|06:56|152|01:30|139

Now the previous 3x2000:

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

They were quite the same, but the rest hr wasn't better. I shall consider this as a result of working untill late since that thursday was really tough at work.

==========================

I had a 6-hour drive trip to my hometown on saturday, so I had a 30min instead of the long run this day. Different track. It's on a avenue that's the closest and safest from where I'm staying. It's aprox. 1,1k "downhill", so i'm running all the way down and the all the way up. (according to mapmyrun it's 19m descent).

May 2nd 30 min

Time: 30:12
Dist: 4,5k
AHR:146

================

May 3rd 75 min

Time: 75:00
Dist: 11,2k
AHR:148

================

For the 5x1000 tomorrow I'll go to the park where we have the 1k markers of the 5k track there. I'l try to find a 1k that's similar to the one I run in Sao Paulo.

Cheers!

MMS
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Old 04-05-2009, 02:00 PM   #125
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nice going MMS and congrats on getting the sessions out

Well done

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Old 10-05-2009, 12:40 PM   #126
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Hi Ed,

Still at hometown and having a great time here!

Feedback from the past days:

May 4th 30 min

Time: 30:05
Dist: 4,5k
AHR: 147

=====================
May 5th 5x1000

I went to the park and the best km to have the 5x1000 was one 50% flat 50% uphill (19m according to mapmyrun). So I started with a warm up uphill and then the first 1000m downhill. After 60sec rest, came back all the way.

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|06:48|146|01:00|135 up
1|04:42|162|01:00|150
2|04:43|170|01:00|154 up
3|04:45|163|01:00|159
4|04:48|173|01:00|160 up
5|04:45|167|01:00|161
cd|06:58|154|01:00|? up

it's hard to compare with the last session because of different tracks, but...

April 21st 5x1000m

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140

========================

May 6th 30min

Missed.

========================

May 7th 30min

Time: 30:04
Dist: 4,5k
AHR: 147

========================

May 8th 5k paced

Back to the park. It's track is 5k long, but the first 2,2k is uphill (43m according to mapmyrun). So, I went easy on the first 2,5k and then speed up a bit to finish around 24min.

K|Time|AHR
1|04:56|156
2|05:04|173
3|04:47|171
4|04:39|174
5|04:43|175
Tot|24:09|170

The previous one was back in April 11th

K|Time|AHR
1|04:41|160
2|04:40|175
3|04:50|175
4|04:51|175
5|04:58|178
T|24:00|173

=======================

I found a night race on June 20th, 8 days before the same race I ran on March. Do you think we can manage two races within a week?

Cheers

MMS
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Old 20-05-2009, 02:20 PM   #127
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Hi Coach,

came back yesterday from another trip and later I'll post all previous sessions taken. But, I missed 5x1000m yesterday. What should I do for today?

Tks again!

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Old 20-05-2009, 04:31 PM   #128
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you can do the 1000m session today and then continue with an easy run tomorrow slotting into the normal schedule thereafter

Cheers

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Old 21-05-2009, 03:14 PM   #129
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Hi Coach,

I had de 5x1000m yesterday, but before that, let me provide you the feedback from the past days.

Still at hometown

May 10th 10k easy (morning at the park)

Dist: 10k
Time:67:42
AHR: 160

May 12th 60-70min (morning at the park)

Dist: 10,5k
Time:70:00
AHR: 160

================================
Came back to Sao Paulo for two days before another trip.

May 13th 30min

Dist: 4,5k
Time:30:00
AHR: 140

May 14th 3x200m

wu = warm up (1k)
cd = cool down (1k)

K|Time|AHR|Rest RestHR
wu|06:56|133|01:30|126
2|09:42|164|01:30|142
4|09:45|168|01:30|146
6|09:44|170|01:30|151
cd|06:56|152|01:30|138

Very similar results comparing with my best 3x2000 so far.

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

===========================

On May 15th I traveled to the southest state to stay a few days in the mountains. There, I had my sessions on a treadmill.

May 16th long run

Time:66:00
Dist:10k
AHR:147

It was late at night and I was going out, so I run less.

May 17th 30min

Missed.


May 18th 30min

Time:30
Dist:4,7k
AHR:145

After lots of chocolate, wine, cheese and italian food.... I came back to Sao Paulo on the 19th, so missed the 5x1000.

May 19th 5x1000

Missed.

As you suggested, had the missed 5x1000 yesterday.

May 20th 5x1000

K|Time|AHR|Rest|RestHR
wu|07:10|136|01:00|123
1|04:53|164|01:00|150
2|04:40|167|01:00|155
3|04:42|169|01:00|156
4|04:44|167|01:00|158
5|04:45|169|01:00|163
cd|07:02|154|01:00|140

Again, quite similar with the last one taken on the same track last month.

April 21st 5x1000m

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140

==========================

Well, tomorrow I'll have a short trip to the coast. I'll either have my sessions on the beach or on a tredmill. As you can see, I've been traveling a lot!

Trying to get the most of my vacation.


Next race probably will be a night race on June 20th. Plenty of time to come back to regular sessions and have a good preparation for it.

Tks for all the support!

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Old 22-05-2009, 09:32 AM   #130
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magic stuff MMS

hopefully we can get a 2000m session in soon, so let's chat next week regarding the new cycle towards the 10k

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