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Improving 10k with regular training


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Old 26-02-2009, 01:45 PM   #31
MMS
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Sure it´s been very nice.

So, I should rest today and prepare for the longest (really long!) run tomorrow.

One doubt: what do you mean by "time on feet"?

tks

MMS
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Old 26-02-2009, 05:02 PM   #32
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'time on feet' means exactly that

the distance covered is not important

only the time spent on your feet is important and not the pace

it is a real easy pace

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Old 28-02-2009, 01:40 PM   #33
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Hey Ed,

last night I ran for 1h30min. Decided to stop 15min earlier because was feeling my legs "heavy". Anyway, could keep an easy pace.

Time: 1h30min
Distance:14km

This is my farthest run ever!

Cheers!
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Old 28-02-2009, 07:56 PM   #34
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you have 2 days of recovery runs

make sure you make the most of them

make sure you recover before the 1k session

well done

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Old 02-03-2009, 01:09 AM   #35
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Hi Ed,

Here's the results of the last two days (Now with HR monitor):

Saturday: 30 min easy Run (different track with a "moderate*" 700m hill)
Distance: 4,6km Avr HR: 159

Sunday: 30 min easy Run (regular track)
Distance: 5,1Km Avr HR: 158

On Saturday had to go easy to recover from the longest run. Sunday was easy as it should be. Feeling ready for the 1000m this Monday!

Now with HR data, what can you tell me?

ps: today was the hottest day of the year, 34ºC.

*: according to MapMyRun, it shows 11% on elevation (min 761m, max 793, ascent 33m).

Tks!

MMS
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Old 02-03-2009, 09:07 AM   #36
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Hi MMS

please record the 1000m session what pulse rate rises to during the 1000m till finish .. so MHR (max heart rate) at end of 1000 and what pulse drops to during rest

once we have that feedback we can learn more about you as well as begin to form an opinion

Thanks

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Old 02-03-2009, 12:02 PM   #37
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Hi Ed,

although my HR watch doesn´t record the Max HR, yesterday I kept checking it every 5 min to understand how my pulse changed during de exercise. The max yesterday was 164.

But for tonight´s I´ll give avr during 1000m, max (at the end of 1000m, i´ll memorise it! ) and avr during 60s rest, from all 5 reps. That´s it, right?

MMS.
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Old 02-03-2009, 03:25 PM   #38
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Hey Ed,

looks like I got a cold but I´m still feeling ok. Despite of the unconfort of sneezing, etc, I´m not that bad.

Staying in a room with ar-conditioning and then going outside where´s hot couldn´t have a different outcome!

Hope I wont break on the 1k tonight. I´ll do my best!

Cheers

MMS
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Old 02-03-2009, 03:30 PM   #39
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Please take the day off

your body is not ready for further hard training

drink lots of water and monitor your waking heart rate

feedback needed to see about further training

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Old 03-03-2009, 12:14 PM   #40
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Hey Ed,

still not feeling ok this morning. But a better than last night.

So, looks like I´m getting better but far from ok.

Couldn´t monitor my walking heart rate outside, just inside my house (it was around 85). My resting pulse was around 70.

So, another day off or a light run if I continue to get better till tonight?
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