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Return to fitness at 41


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Old 07-11-2013, 08:03 AM   #21
TheEd
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you are able to participate in events every 3 weeks according to the cycle of the program

then after 4 or 5 cycles it is recommended that you go through an

off-training period - http://www.time-to-run.com/training/10k/offtime.htm

followed by the

build-up period - http://www.time-to-run.com/training/10k/buildup.htm

this is all part of the progressive development of the programs

hope this makes sense, please do ask questions

TheEd
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Old 08-11-2013, 06:42 PM   #22
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Eire 5K Paced Run

Dear The Ed

I had about 36 hours rest since my last run and I decided to run again tonight as I have a very busy day tomorrow. I hope that this is OK.

I completed the 5K paced run. I ran on a flat measured course but it was dark and I couldn't see my pace. I ended up going off a bit too fast struggled a bit in the middle and gave it dixie for the last K.

KM Pace Avg & Max HR
1 3:45 157 164
2 4:02 165 167
3 4:00 168 170
4 4:05 171 172
5 3:56 175 179

Total = 19:54

I was happy with the run but I think that I was working too hard, I'm still struggling with the pacing as you can see. I don't know but I think that I wasn't far off of my max HR. Can I take 179 bpm as my max HR for reference? I have had my HR monitor for a few years but never bothered using it.

Thanks again
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Old 08-11-2013, 07:44 PM   #23
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hilarious .. if the distance is accurate even more hilarious

OK .. you coming along one could say

now look after yourself, have a good weekend and put your run in on Sunday and give me a shout accordingly as to how you have recovered and how things are

TheEd
ps.. over time we will sort out all the aspects relating to the training associated to your training
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Old 11-11-2013, 05:50 AM   #24
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Hi again,

Because of the way work fell, I missed a rest day opting instead to run my 5K paced run on the evening of the rest day. I did'nt think that this would pose a problem as I had about 36hours between runs.

I ran 60 mins easy 11.5Km the next evening
and 30 mins easy last night at a very slow pace of >6mins/km (4.5KM)....I just ran slow because I felt tired.

I had planned to run the fartlek session today but I have been really tired since the 5K run. So if its OK I shall take a rest today and run a moderate fartlek tomorrow.

May I ask what type of session I should do on day 19 (race day), as I have nothing planned.

Many thanks
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Old 11-11-2013, 08:44 AM   #25
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Hi there, because you ran a rather quick 5k, you may consider doing up to 1hr of easy running

hope things move along smoothly

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Old 12-11-2013, 04:44 PM   #26
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Hi again,

Thanks for all of your help.

I ran a fartlek session this morning, it was a bit warm 30deg C but I still
felt tired. I guess that this is the body still getting used to the extra work.

I ran 10 mins easy
3 mins
3 mins
4 mins
3 mins
2 mins
& 10 mins very easy.

Thanks a million
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Old 12-11-2013, 10:28 PM   #27
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where are you now with your running tortoise?

trying to see where you stand currently

TheEd
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Old 13-11-2013, 03:54 PM   #28
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Dear Ed,

Thanks for your message.

I have stuck faithfully to the sub 45 program since starting. Some of the quality sessions went a little fast and I felt tired for the last few days as a result.

Quality sessions
4 X 2K in avg 4:10 ish
6 x 1K in avg 3:55 ish
5K paced run in 19:54 (I made a big effort during this run)

I have managed to stay injury free which I good. I have had some twinges with calves and my right hip but that seems to have passed and I think that it has been mostly due to my body reacquainting itself with regular exercise.

Day 13,14 & 15
I had an easy day and a rest day followed by a fartlek yesterday morning on Day 15. It was run at midday in about 30deg C and I felt tired. Being honest my fartlek yesterday was pretty sedate. I ran 10 mins warm up and 3,3,4,3,2 = 15mins of effort with 1 min rest between efforts. Then 10 mins warm down. I felt like walking home but I persevered. The fartlek efforts were run at about 4:00/K to 4:30/K pacing, At the end I felt a bit drained and the session wavered a bit.

I am currently on day 16 of the program, and I ran 40 mins steady/easy tonight. I felt a bit better during tonight's run. A bit fresher that yesterday. Avg HR was about 140 bpm at about 5mins/K pace.

Tomorrow is day 17 and its 40 mins easy.

I hope that this give you an adequate view of where I am. I would be interested in knowing what your thoughts were on where I am going and how I might best get there.

Thanks a million for all of your help, the program helps a lot. I don't have to think about what to do, I simply look up the plan and run it. It is also very helpful to have a structured plan, its been enjoyable so far.

Cheers
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Old 13-11-2013, 06:40 PM   #29
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your sub 20 minute 5k is a massive move forward and in truth you should be capable of a sub 45 minute 10k

let's get the race out the way and we take stock from the result

as we train to race

will re-process everything after the event

TheEd
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Old 14-11-2013, 04:36 PM   #30
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Hi Ed

Thanks again,

The thing is, I don't have a race planned until a 10K on Jan 3rd.

I did 40 mins easy tonight 8.1K about 5mins/K at HR 140-144bpm.

What you recommend I do on race day (day 19). Would you like me to do a time trail? Or should I do a long run?

I would like to work away on the program and see if I can get my running back up to scratch. I am more interested in longer term progress rather than a quick time in Jan.

At this stage I would prefer if the sessions didn't get too hard as I want to enjoy the process and be able to stick with its structure.

Many thanks for your time and help,
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