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Sub 45-40 - Tri


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Old 31-01-2015, 04:32 PM   #11
TheEd
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please let me know how things are progressing and whether you are feeling better

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Old 01-02-2015, 08:36 PM   #12
FilipeinDC
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Hey Coach, hope all is well. Feeling better, but fighting a small cold.

Had a great test run for the 4km. I pushed hard at the end of the run and got a
time of 16m:12s.

Started off going at the 4:14-20 pace or so at the beggining for the first 1,600 and felt very comfortable and progressively picked up the pace to 4:05 and because i wanted to go under 16:00 the last 1,200m were fast at 3:30.

Feeling good about the run and that I pushed my self, but looking at it I think for a 4k I could have come out a bit faster for the first 1-2 K. But over all very happy. Thanks.

What do you suggest for the next cycle? Sub 40 or sub 45? I might have a race at the end of the month. I will let you know.

What is the pace for my next round? 2k at 4.05?

Also have a question in terms of the best type of warm up for a race, what do you suggest?

Thanks much and have a good week.
Filipe
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Old 02-02-2015, 09:55 AM   #13
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Hi Filipe, please see and read the 10k Training Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

and see if you can come back with the pace for the 2k session

over to you and on we go

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Old 03-02-2015, 01:16 AM   #14
FilipeinDC
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Coach,
The pace would be 4.10 for 2k.

What do you suggest stay on sub 45 or sub 40 program?

Thanks,
f.
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Old 19-02-2015, 08:30 PM   #15
FilipeinDC
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Hello again, hope all is well.

Looking forward to a 10K St. Patricks Day race on March 1 that is coming up, so i took a week in between my last cycle and this current one to sync up. I ran and used the elliptical machine to keep up with aerobic development in the week in between.

Current cycle stats (from the days I took stats):

Day 3

4:05
4:15 164 HR

4:10
4:10 160 HR

4:12
4:26 160 HR

4:17
4:30 160 Hr

Day 6

6:05 132
5:27 138
5:13 150
5:45 126
5:37 132

Day 8

4:03 144
4:05 168
4:02 168
4:12 170

I didn't finish this session as just didn't feel well stomach wise (most likely bad choice of food before the session...) live and learn.

Day 9

Just a regular 30 easy but I wanted to see how fast I could go and still keep my HR at 140 (that is the goal for the easy days right?)

6:24 140
5:20 138
5:16 140
5:05 138
4:58 140
.5k 2:27 144


Those are my updates for now. Next week I will have my Tri schedule as well to contend with and will have follow up questions.
I been running inside as the temps here have been consistently on the minus side of things. Tired of running in place....

Off to do my day 10
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Old 20-02-2015, 11:16 AM   #16
TheEd
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you look to be going well despite the little disruptions

here is a new article to assist with your training and racing

Race your Best 10km

http://www.time-to-run.com/training/...-best-10km.htm

on we go

TheEd
ps.. here is a triathlete training on the programs which make interest you.
JamieH
- http://www.time-to-run.com/forums/showthread.php?t=2974
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Old 22-02-2015, 09:44 PM   #17
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Thanks for the links

Day 10 1hr or so easy

6:20 136
5:29 132
5:00 144
5:05 136
5:05 148
5:13 136
5:25 140
5:10 140

There a snowstorm yesterday and I was unable to run.

But I did the 5K paced run today, I feel that running at 4:00 pace might be still a bit too ambitious for me...

4:05 168
4:25 161
4:10 165
4:03 180
4:17 176

Hope all is well.
f.
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Old 23-02-2015, 03:39 PM   #18
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not easy when the weather is not so nice

onwards

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Old 28-02-2015, 10:38 PM   #19
FilipeinDC
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Coach, hope all is well.

Decided to do the 4K trial today and did it again in 16:10.
Not terribly disappointed as I didn't feel quite right during warm up. But pushed on through.

My question here is when to STOP being on this program as you say to do about 3 months or so of training.

I started training on my own on 12/15 for a X-Mas 10 which I ended up doing in 44:44, and on 1/15 I started your training method and Right now I can feel that I am knocking on consistently Running a 4minute K (Very happy about that)

My main races are a Sprint Tri on May 10th and I have an olympic Tri on June 27.

I currently began my TRI workouts with the club and I have Spinning on Tuesdays, Swimming on Wednesday and Running on Thursdays and in a few weeks long bike rides on Saturday.

Pretty much just build up stuff for now in the 3, but there are hill sessions, tempo and intervals in the works for running.

When should I take a brake from your program?
I can take March off and begin training w your program on March 31(but I won't have time to do the off period or the buildup or do I???)

That way I would hit May 10th at the end of 2nd cycle, May30th 3 cycle and could take a week brake to then hit the final cycle for June 27.

Looking forward to your wise answers, thanks much in advance
f.
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Old 02-03-2015, 02:33 PM   #20
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see this asrticle:

Off Training Period

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

and

The Build Up program


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

there are many facets to the training programs

TheEd
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