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Improving 10k with regular training


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Old 07-01-2011, 09:24 AM   #481
MMS
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Location: Sao Paulo, Brazil
Build Up

Hi TheEd,

The 1hr runs are becoming progressively easier. I´m feeling that my body is getting used to the morning runs. Everything is fine so far. The most difficult part is getting out of bed earlier.


Jan 3rd - Off

Jan 4th - 1h easy - Day 01
Morning Run

Time:60min
Dist:9,3km
AHR:146
Temp:21C

Jan 5th - 1h easy - Day 02
Morning Run

Time:60min
Dist:9,3km
AHR:146
Temp:20C

Jan 6th - 1h easy - Day 03
Morning Run

Time:60min
Dist:9,3km
AHR:150
Temp:20C

Jan 7th - Off - Day 04


MMS
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Old 07-01-2011, 05:25 PM   #482
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nice to see the development is going well

TheEd

ps.. well at least you know that with your dislike for getting out of bed early, it means you are still normal
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Old 10-01-2011, 10:00 AM   #483
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Hi Coach,

Hill work and long run were done this weekend. This time, the hill session was in the morning and I didn´t have too much in the tank because breakfast wasn´t ideal.

The long run was good. It started under 28C with some day light and finished under 22C dark and raining.

Jan 8th - 40-50min Hill - Day 5
Morning Run
Temp:23C

Rep|Time|AHR|Time|AHR
01|04:42|142|04:28|144
02|04:41|156|04:29|148
03|04:41|160|04:32|156
04|04:41|165|04:36|157
05|04:42|166|04:41|158
Tot|23:27|158|22:46|153

Total: 7,5km @ 6:10/km


Jan 9th - 2hr long run - Day 6
Night Run

Time: 120min
Dist: 18,5km @ 6:29/km
AHR: 149
Temp: 28C - 22C

Jan 10th - Off - Day 7

Week 1 finished, no missed runs, 53,9Km.

MMS

ps: If I´m really a normal person, I´ll be in serious trouble when winter arrives!
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Old 10-01-2011, 02:37 PM   #484
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18,5k .. that should do you well

TheEd
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Old 14-01-2011, 09:40 AM   #485
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Hi TheEd,

I´m recovering from a cold this week. Probably got this from staying at the office with air conditioning and going outside where it´s warm. But, I´m already felling better today and ready to run again tomorrow. Managed 1hr easy on Tue but had to skip Wed´s and Thur´s runs.

Keep you posted.

Nice weekend!

MMS
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Old 14-01-2011, 06:03 PM   #486
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thanks MMS .. hope your weekend sees you return to running without any problems

be cautious

TheEd
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Old 17-01-2011, 09:36 AM   #487
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Hi TheEd,

everything was fine during this weekend. On Sat I ran at night in order to give me extra 12hs recovery, and because of that I wasn´t able to do the hill work, so I ran 1hr easy. Sunday was a night long run and I believe the cold is gone.


Jan 15th - 1hr easy - Day 12
Night Run

Time:60min
Dist: 9,5km @6:19/km
AHR: 145
Temp:24C

Jan 16th - 2hr easy Long Run - Day 13
Night Run

Time:120min
Dist: 18,7km @6:24/km
AHR: 149
Temp:24C

Jan 17th - Off - Day 14

I´ll monitor my recovery from this long run and then we discuss this weekend time-trial.

MMS
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Old 17-01-2011, 01:56 PM   #488
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excellent .. you getting 18km runs in which will get you through the half marathon .. so moving in the right direction

TheEd
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Old 20-01-2011, 12:13 PM   #489
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Build Up

Hi TheEd,

Build up almost finished and I can say I had very enjoying weeks, although I missed few runs that I really didn´t want to miss. For example, I had only 2 out of 5 hill sessions and due to last week´s cold I spent 6 days without any morning runs (moved 2 of them to evening).

Jan 18th - 1hr easy - Day 15
Morning Run (First morning run after 6 days. Had to go really easy to keep HR low)

Time:60min
Dist: 9,0km @6:40/km
AHR: 150
Temp:20C


Jan 19th - 1hr easy - Day 16
Morning Run

Time:60min
Dist: 9,3km @6:27/km
AHR: 147
Temp:20C

Jan 20th - 5x8min -> 2min easy - Day 17
Morning Run

Tried to keep a 5:45/km pace during the 8 min.

Rep|AHR|RHR
01|150|151
02|158|154
03|161|155
04|161|156
05|160|155

Dist: around 8,5km + 2km warm up/cool down
Temp:21C


I have a day off scheduled for tomorrow and programmed the time-trial for this Saturday. How does it sound?

MMS

ps:the time-trial would be on day 19, not on the 20th like the program says.
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Old 20-01-2011, 05:12 PM   #490
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time-trial Saturday, rest tomorrow

all sounds good

TheEd
ps.. how have you felt from a recovery point of view, do you feel that you recovering well between sessions?
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