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Sub 45 by 23rd September 2012


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Old 28-06-2012, 09:17 AM   #31
Boony
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Morning TheEd,

an update on my weeks progress since last Thursday.

Fri - Rest
Sat - Rest
Sun - 15.07K @ 5:58/k for 1hr 30:01min
Mon - Rest
Tue - 6.08K @ 6:23/k for 38:44min
Wed - 4.02K @ 7:09/k for 28:45min (had a few stops)

On then to today's 4 x 2k. Not good, I totally blew up during the 3rd interval and only managed to complete 3 and not 4.

1. 2k @ 4:47/k for 9:35min
2. 2k @ 4:56/k for 9:52min
3. 2k @ 5:12/k for 10:23min

I gave myself a longer rest between the 2nd and 3rd intervals to help me complete the 4 reps but in the end it didn't help.

I have felt a little under the weather and tired, but the main reason is for the past week I haven't been looking after my body too well, ie drinking too much not eating well etc. I think this highlights that I need to respect these harder sessions a little more and ensure I prepare for them so I'm not running on empty (yesterday I ate a load of cr@p!).

I'll spend today and tomorrow (rest day) recovering and eating well. I can then roll through the easy runs at a slower pace (maybe 6:30/k) than normal and pick myself back up for the 5/6 x 1k intervals on Tuesday.

Any thoughts or advice you have would be greatly appreciated.

Cheers,

Nick
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Old 28-06-2012, 09:42 PM   #32
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Day 3 to Day 8 training is always the most important and during these days you need to apply discipline

it makes all the training well worth while

don't forget your aim is sub 45 minutes and you have come a long way, so stay focused during the important sessions

it is very easy to lose focus, so make sure to get back on track

come the 1000's you should be back on the horse

TheEd
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Old 02-07-2012, 07:38 PM   #33
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TheEd,

just a quick one. Feeling good after the 4x2K hiccup, ran 1hr 30min on Saturday and 30mins tonight and legs are feeling good.

I'm due to run 5x1K tomorrow, if I'm feeling good after 5 is it ok to throw an extra rep in at the end? I'll be aiming at 4.45-4.50 per km with 90sec rest.

Cheers,

Nick
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Old 03-07-2012, 07:40 AM   #34
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yeppers, you may step up to the extra 1k

enjoy

TheEd
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Old 03-07-2012, 08:28 AM   #35
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Morning TheEd,

completed the 6x1K this morning, splits are below.

1. 4.44
2. 4.37
3. 4.36
4. 4.45
5. 4.39
6. 4.25

Wasn't sure how I would go after the 4x2K blow up last week. However, I felt really good and was able to run quicker than the 4.45-4.50.

The only time I pushed the pace was for the final 400m of the 6th rep, apart fom that the paces above felt really controlled.

Pleased that it seems my issues last week were just a blip!

Saturday is the 5K paced run, the last time I did this I ran 24.53. What sort of time should I be aiming for this time around?

Cheers,

Nick
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Old 03-07-2012, 09:38 PM   #36
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not to worry .. the 1k session always boosts the spirits

the vicious session is the 2k session

you cope with that session and everything is a breeze

TheEd
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Old 06-07-2012, 12:44 PM   #37
Boony
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Cheers TheEd, the 1Ks certainly make you feel good!

Looking forward to the next 4x2K more than my next race on the 15th, hopefully I can get a decent session under my belt!

With the aim of a sub-50 10K race on the 15th can you advise what I sould be aiming at for the 5K paced run (tomorrow) and the 3x5min session (Wednesday).

I was thinking 24.30-24.45 for the 5K and a 4.50-4.55 pace for the 3x5min session.

Also, as the race is on the Sunday is it best to keep only 1 rest day before hand and add an extra 30min easy run on the Friday?

Enjoy your weekend,

Cheers,

Nick
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Old 06-07-2012, 09:25 PM   #38
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24:30 should be good

the basic idea behind the current program is to get you training according to a structure

once you adapt to a structure you will find yourself on a different level

don't look too far ahead, allow the natural progression

enjoy the weekend

TheEd
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Old 10-07-2012, 11:13 AM   #39
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Just an update from the 5K paced run on Saturday...

5K in 24.09, av 4.50 per km. Splits below...

1K - 4.46 (4.46)
2K - 9.44 (4.58)
3K - 14.38 (4.54)
4K - 19.30 (4.52)
5K - 24.09 (4.39)

Went a bit quicker for the final 1K, but pace for KMs 1-4 felt comfortable.

3x5 min tomorrow and then a couple of easy 30mins before rest on Saturday and 10K race on Sunday http://www.huntsac.org.uk/stives10k.asp
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Old 10-07-2012, 12:56 PM   #40
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what are your plans for the race, what pace are you intending going out at and have you run on this course previously?

Cheers

TheEd
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