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Old 31-10-2013, 04:05 PM   #11
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Hi Ed.

Sorry I misunderstood your instructions, I thought that I would be starting at the start of the sub 45 program on Tuesday. So I did the 4 x 2K today. My hip was OK, my left calf was a bit sore before the run but it was fine as I ran. Maybe the 30 mins on the cross trainer on Tuesday put some stress on my calves.

1st 2K 8:19 4:09/4:10.......... 142/156 bpm
2nd 2K 8:13 4:03/4:10.......... 155/164 bpm
3rd 2K 8:24 4:12/4:12.......... 160/167 bpm
4th 2K 8:09 4:04/4:05.......... 165/170 bpm

Sorry also that I have run a little bit too fast today. Its the first speed session that I have done in about three years and I found pacing a bit strange.
I was getting tired towards the end and the last 2K rep took a little bit of effort.

Thanks for tailoring my program, I found todays run a challenge, but I ended up feeling good afterwards. I think another 2K rep would have returned slower times.

Thanks again ....
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Old 31-10-2013, 04:14 PM   #12
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Oh I am sorry, I completely misread your instructions. I am doing a job that involves constant travel and I never know what day it is. I ran Wednesday, 30 mins easy by mistake, I wouldn't mind but I felt tired. Today as I mentioned in my last post I did the 4 x 2K speed session. I will print out the Sub 45 program and try to learn the days of the week

Thanks again
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Old 31-10-2013, 09:28 PM   #13
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Keep yourself well hydrated, as you develop towards the longer duration runs, you can consider energy drinks et al

for now we keep it simple and develop everything accordingly with the progression

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Old 02-11-2013, 05:45 AM   #14
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Hi Ed,

Rest yesterday,

Long run this morning 19K.... 1hr 38mins......11.6k/hr avg

1st K in 6:09.... HR 114
I gradually sped up to about 5:10/K pace by 10K average..... HR 130
Gradual increase again by 17K, averaging 4:55/K......avg HR 145
18....4:32 HR 155
19....4:26 HR 157

I felt good during this run and just ran as I felt. Thanks for the program
I can feel some positive changes starting to happen.


(Two laps of a nearby loop..it was a bit longer than prescribed but its a nice run so I choose it)

Take care ....and thanks again
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Old 03-11-2013, 09:32 AM   #15
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good to see you handling the longer runs quite comfortably, the higher aerobic aids the recovery between quality sessions and the better you recover the more the body can absorb which leads to reaching a higher level easier

so all good

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Old 06-11-2013, 11:39 AM   #16
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Hi again,

I did the following since my last post

3rd 30 mins easy (very slow)
4th Rest, (I felt a bit tired and stiff after the long run)

5th 6 x 1000M 60-90 secs break

2K warm up and 2K warm down very easy.
(All recorded by a Garmin 405, so I don't know how accurate it is)

1 3:46 HR 149
2 3:49 HR 154
3 3:59 HR 155
4 3:57 HR 157
5 3:49 HR 161
6 3:48 HR 164

I have a question about my recovery days, should I do the 30 mins easy or take still take rest days at this stage. I am happy about being able to run the intervals, but I feel stiff and tired for at least two days. What is the 30mins recovery doing? Is it just flushing out the system or is there other value to these runs?

Also are my times too fast for my stage? Its a fault of mine going out too fast.

I appreciate your time and effort

Cheers
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Old 06-11-2013, 03:16 PM   #17
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after the 1k session Week 2 and 3 are a great deal easier

after the Tuesday session you roll down to the paced run on the weekend

if you able to go for a light 20 minute walk, you assisting with the adaptation, if you do swimming, then consider a swim tomorrow, if you know how to cycle ot 'spin' properly, then you can cycle tomorrow

if none of the above, then take a day off, active recovery, does seem to help more than total rest

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Old 06-11-2013, 05:49 PM   #18
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Dear Ed,

I spoke to soon again...

I was out cycling with my daughter showing her how to clip in and out of racing bike pedals, and once we had done 10-15 slow minutes on the bike I set off for a 30 min easy run as per the schedule.

I felt fine, actually after the fast 1K efforts yesterday, I was surprised how my legs were turning over.

I did an easy session 7K in 32:38, Avg HR 146 (Only because my daughter lapped me on her bike and I ran a fast -ish last K 4:12, my HR went to 165. I have to say I was feeling OK.

I will stick with your program and want to ask if its OK to slot in some races that I'd like to run in December?

Thanks a mill
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Old 06-11-2013, 05:51 PM   #19
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May I ask what type of pace should I run my 5K paced run in?

best regards and thanks
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Old 07-11-2013, 04:49 AM   #20
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1 hour easy this morning, 11K total
first half tired, OK for the second half

Thanks
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