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Sub 45 by 23rd September 2012


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Old 18-06-2012, 08:52 AM   #21
Boony
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Morning TheEd (and everyone else on here ),

here's my update from last weeks running (week 3 of 3)

Mon - 60mins easy @ 6:16/km for 9.58k
Tue - 30mins easy @ 6:05/km for 4.94k

Wed - 3 x 5min Interval
1. 5min @ 4:58/km for 1.01k
2. 5min @ 4:59/km for 1.00k
3. 5min @ 4:55/km for 1.02k
Total run time 18:02 @ 5:07 for 3.53k

Thu - 30mins easy @ 6:02/km for 4.99km
Fri - 30mins easy @ 6:04/km for 4.96km
Sat - Rest

Sun - 10k race day http://www.huntingdon10kcharityrun.c...ute_map_8.html
finished in 50:36, so didn't break 50min as hoped...on the positive side of things compared to when I ran 50:01 i felt strong at the end, I only really kicked properly with about 500m left, in hindsight I probably should of backed myself and just gone for it from the 9k marker. There were also some very slow bits of the course, single file through uneven fields, where I would of lost time.

So although I didn't break 50min, it feels like I have progressed from when I ran 50:01 as I felt more controlled and stronger from 7k mark to the end.

My next race is on Sunday 15th July, so 4 weeks time, whats the best thing for this week (assuming I start a new 3 week cycle the week after to fit with the next race day)?

Cheers,

Boony
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Old 18-06-2012, 04:16 PM   #22
TheEd
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let's see how you recover from the race and then if all goes well we can throw in an extra 2k session this Thursday

nice reading your positivity about your race

it is certainly ovbnwards and forwards

TheEd
ps.. tomorrow easy 1hr run .. and then feedback will determine training for Thursday ..
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Old 19-06-2012, 08:37 AM   #23
Boony
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Morning,

easy 60mins completed this morning.

http://j.mp/KIVvWi average 6:08, 9.80 km, total time 1:00:04.

Legs feel fine, so will be good for the extra 3 x 2k session on Thursday, what's the go for tomorrow? 30mins easy?

Cheers,

Nick
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Old 19-06-2012, 09:00 AM   #24
TheEd
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Boony, if you recovered well then 30 minutes should be fine

4 x 2k Thursday .. pace 4.50 to 4.55 per k = 8.40 to 8.50 for the 2k
ps.. note 4 x 2k

provide feedback after the session and then we can plan for the weekend's running

enjoy

TheEd
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Old 19-06-2012, 09:17 AM   #25
Boony
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Quote:
Originally Posted by TheEd View Post
ps.. note 4 x 2k
A cheeky little extra 2K interval thrown in for fun eh? looking forward to stepping up to it.

Should I keep the rest between each interval at 2mins?

Will report back on Thursday morning after the session.

Cheers
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Old 19-06-2012, 12:23 PM   #26
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yes, please do keep the rest at 2 minutes

Boony, this is to equip you for moving up to the sub 45 minute structure in the near future

Cheers

TheEd
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Old 21-06-2012, 08:51 AM   #27
Boony
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Morning TheEd,

feedback from the 4 x 2K session that I completed this morning.

1. Interval time 9:47, 4:53/k
2. Interval time 9:46, 4:53/k
3. Interval time 9:44, 4:52/k
4. Interval time 9:55, 4:57/k

Lost a bit of pace for the last 2K, but was pleased to keep it under 5mins. Really pleased with the progress made, as three weeks ago I struggled to finish a 3 x 2K session.

Is there any other info you need with regards to this session?

Cheers,

Boony
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Old 21-06-2012, 06:51 PM   #28
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nice going .. if you have any heart rate data you can provide that

so long run over the weekend and then we go back to week 1 from next week

Tuesday Day 1 can be a steady 6km

any questions?

Cheers

TheEd
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Old 21-06-2012, 07:10 PM   #29
Boony
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Cheers.

No HR monitor yet, will look to get one in the future.

Are all the other days over the weekend (apart from the long run) rest days?

Thanks,

Nick
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Old 22-06-2012, 07:52 AM   #30
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Hi Nick .. this in a way was our extra week, so if you have any aches or pains etc work to get rid of them and use the extra rest days as rehab and enjoyment

if you feeling fit then go for a swim or if necessary a light 20 minutes if you feel like it

the 6k on Tuesday is a welcome back into routine

and then Thursday is more likely to be 4 x 2k again

enjoy your weekend

TheEd
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