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Sub 45-40 - Tri


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Old 15-01-2015, 06:50 PM   #1
FilipeinDC
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Sub 45-40 - Tri

Its great to be here.

A bit about me: 36 years, 5'11'' 178 pounds. 10K best is 44.44

4K test in 17:40 (Felt that I could have ran harder)


I have been fairly active in terms of working out, soccer bicycling but never actually ran a race until a local Christmas race this year which I ended up doing 44:44 seconds for a 10k.

I am joining a local tri-club and plan on doing a few 5k and 10ks in the spring along with a olympic tri in June.

Here my initial goal is to brake under 40. Should I follow the sub 45 or sub 40 training program for my first cycle?

I am on Day three of the program and today I am not quite sure of what pace to run.

I am aiming at 4.20 ( Which is about a 7minute mile)

Thanks, I will have some upcoming questions in terms of combining your program along with the tri-program.

Thanks so much

Filipe
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Old 16-01-2015, 03:14 PM   #2
FilipeinDC
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Hope all is well, and looking forward to hearing from you.

Right now, due to the weather, I am running inside, using a treadmill. I am looking forward to getting an HR monitor as well so my stats are done the old fashioned way.

4.20
4.10 156 HeartRate

4.27
4.05 180

4:21
4.22 184

4:17
4:17 180

Those are my times for now, I did push my self towards the end of each 2k.

Going to join a group this Saturday and Run around the National Mall in DC, Should be a fun run.

Take care,
Filipe
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Old 17-01-2015, 06:50 AM   #3
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Hi Filipe and welcome to the forums, great to see you able to post and that you up and running, provide feedback and we will be able to learn more about you

enjoy your weekend running

TheEd
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Old 20-01-2015, 05:17 PM   #4
FilipeinDC
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Hey Coach, good to hear from you.

Well, the weekend run was a wash, caught a cold and rested on Day 5.

Day 6 I went easy on the bike for an One hour at 130-140 HR

Day 7 Got my training confused and ran close to a 10 k in a hr or so with my Hr in the 150-160 Range. (Didn't feel well after the run)

Today Day 8 - Plan is to get a proper warm up and go 4.20 for the 6x1 km.

It's my first time around and I wanted to push and do more, but from reading the threads and from how I feel coming back from the cold, less is more and I am going to let the program take care of the speed in the future.

Thanks and hope all is well

f.
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Old 22-01-2015, 04:25 PM   #5
FilipeinDC
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Hello,

I think I finally recovered from a cold, I did rest on Day 8 as I didn't want to get sicker.

But ran yesterday and it was a good workout.

4.18 152 HR 84HR
4.17 156 100
4.24 168 116
4.16 160 116
4.16 164 120
4.18 164 120

My plan is to go for a easy recovery 30-45 minute run today

I now that the quality work is done on Day 3-8, after that when or would you advice for a leg weight workout in the gym?

Thanks.

f.
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Old 22-01-2015, 05:28 PM   #6
TheEd
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good to hear .. as for the gym, from today to and including Tuesday would be fine

once you develop further you will soon see when to add the sessions

hope this helps

TheEd
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Old 27-01-2015, 09:49 PM   #7
FilipeinDC
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Hello again, hope all is well.

I haven't tracked all my runs with the exception of the bellow

Day 9 - I needed to rest


30m Day 10

6:40 124HR
6.30 128HR
5.40 132HR
6.20 120HR
5.55 132HR

Rest HR after 1 minute - 104
Rest Hr after 2 minutes -88

5k Pace Day 12

4.13 HR 160
4.14 HR 152
4.30 HR 128
4.24 HR 144
5.00 HR 160


Day 13 - Played a soccer for a bit over an hour and tried not to sprint much and just keep running while I was playing

Day 14 - Snow day stayed in

And I am off to do the Fartlek session today.

I will report tomorrow.

Stay warm.

f.
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Old 28-01-2015, 02:45 PM   #8
FilipeinDC
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Hello again,

Had a good/weird session last night.

Mentally it was hard for some reason but I felt great after the run, not drained or exhausted and the HR was not spiking high. So that combo was a bit weird to experience.

5minutes at 4.20ish pace 104 HR
recovery 80HR
5minutes at 4.20ish pace 140 HR
recovery 96HR
5minutes at 4.20ish pace 144 HR


Going to go for two easy days of 40 minutes or so and I am thinking of doing the 4k test but this time really push it as I felt that I didn't push it on my first 4k test.

Take care.
f.
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Old 28-01-2015, 03:22 PM   #9
TheEd
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do make sure to see that your morning pulse rate is not high and that you not coming down with a bug

drink lots of water and hopefully you feeling fresh quite soon

on we go

TheEd
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Old 28-01-2015, 08:08 PM   #10
FilipeinDC
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Come to think of it, My Doc prescribed me some antiflamatory medication for a shoulder and I think that its really affecting me as whole... I am going to reduce the meds as its making me feel out of sorts.

My resting HR is 44-46 range.

Thanks I will be back with my over the weekend results.

Take care.


f.
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