Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
The Training Zone Training Programs provided by TtR


10K Training Program Question


Reply
 
Thread Tools Display Modes
Old 30-05-2009, 08:16 AM   #21
Hyperspace
Senior Member
 
Hyperspace's Avatar
 
Join Date: May 2009
Location: Yorkshire
5k Pace Run

Hi TheEd,

Just got back from the 5K Pace run - glorious conditions here, clear blue sky, warm 9 mph cross breeze, about 16C.

Made it round in 19:43. Its a reasonably flat course, still have to measure when get watch back. Legs a little bit tight, have had a slight niggle in front of left quad last few days, think from the 1k's - did a 5 mile gym bike y/day to try x-train the legs out worked ok, also did a core w/out afterwards.

All the same, the 5k's felt hard but controlled. Average Hrate was v.down - 156 bpm! I was really pushing to get it up! Need to work on this. I had trouble getting off to sleep last night, didnt unwind proper before bed - reckon that has something to do with low average? HRate max was 169bpm.

Looking forward to the 60 mins easy tomorrow. Hows your training going?

Regards,

Daryl
Hyperspace is offline   Reply With Quote
Old 30-05-2009, 08:43 AM   #22
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
A state of anxiety can determine elevated heart rate however the mind can often determine the effort the body is able to deliver

19:43 isn't bad for a paced 5k and if you could maintain another you would have your sub 40 minute 10 km

these are still early days and it seems as though your pulse is around 10 bpm lower than most of the others on the forum who use a pulse monitor

Keep me informed about the leg recovery, please?

Thanks

TheEd
TheEd is offline   Reply With Quote
Old 31-05-2009, 11:01 AM   #23
Hyperspace
Senior Member
 
Hyperspace's Avatar
 
Join Date: May 2009
Location: Yorkshire
60 mins easy

Hi TheEd,

Had a better and longer nights sleep last night. Niggle in left quad seesm to have disappeared thankfully :-)

Just back in from the 60 mins easy - was tough going after 30 mins, however made it through - wouldn't have enjoyed any more time on feet than that though!

Maintained an average Hrate at 128 bpm, was aiming for 126 bpm so pleased.

Calves and achilles feeling a bit tight at first, loosened up alright as went on.

Was thinking about skipping tomorrows 30 mins easy - feeling like a day off completely might be nice. However if I feel up for it do you think I would benefit from it?

Looking forward to the 10 x 400's on Tues - used to doing these at the work loop on lunch break, going to take are doing these as I can feel a strain coming on!

Will let you know how it goes,

Cheers,

Daryl
Hyperspace is offline   Reply With Quote
Old 01-06-2009, 12:33 PM   #24
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
you can take a day off as it is the end of the cycle and the new cycle begins Tuesday again

TheEd
TheEd is offline   Reply With Quote
Old 01-06-2009, 08:42 PM   #25
Hyperspace
Senior Member
 
Hyperspace's Avatar
 
Join Date: May 2009
Location: Yorkshire
New Cycle

TheEd,

Rested today - doing the 10x400's tomorrow.

A question about this current cycle, am I right in assuming under normal 'race prep' circumstances I would be ready for a race this Saturday?

If you remember I mentioned about a 10K trail race which is coming up a week this Sunday coming, its actually on the 14th June - can you direct me on prep'ing for this race instead of starting a new cycle?

According to this cycle I'm scheduled to finish this Thursday on the 30 mins ez, then 6x1 mins on/off's - where do I go from this point onwards to prep for the 10K trail race thats looming?

Cheers,

Daryl
Hyperspace is offline   Reply With Quote
Old 02-06-2009, 04:48 AM   #26
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
If there is no race this weekend then consider doing Week 2 now and roll through next week to the race

your call?

TheEd
TheEd is offline   Reply With Quote
Old 02-06-2009, 04:29 PM   #27
Hyperspace
Senior Member
 
Hyperspace's Avatar
 
Join Date: May 2009
Location: Yorkshire
10 x400's

TheEd,

10x400's went well, calves a bit tight afterward's, however after some stretching all ok.

Had to pace them at 90 secs for each rep to make timing easier as still waiting for Polar watch return from repair. Have never done this many with only one minutes rest, usually have 2 mins so was pleased with effort.
Took a few reps to get going, however Hrate was getting up to the late 160's for a change.

As regards to next week I'm not sure I quite understand your suggestion - the full cycle is 19 days? Correct if I am wrong, so are suggesting that I backtrack and re-align the 19 day cycle, from today to synchronise with the upcoming race? Effectively I start repeating some of the sessions I was doing last week?

Pardon me for my ignorance,

Cheers,

Daryl
Hyperspace is offline   Reply With Quote
Old 03-06-2009, 05:19 AM   #28
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Daryl .. is the race in 3 weeks time, if so then you can start the 3 week cycle this week

TheEd
TheEd is offline   Reply With Quote
Old 03-06-2009, 05:46 AM   #29
Hyperspace
Senior Member
 
Hyperspace's Avatar
 
Join Date: May 2009
Location: Yorkshire
Race...

Its a week this Sunday coming...the 14th June, 10K trail.
Hyperspace is offline   Reply With Quote
Old 04-06-2009, 05:30 AM   #30
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
OK .. then 6 x 1000 this week

so you run down 2 weeks to the event

though a trail race can't be measured for 10k times it can get you used to racing on the day that you choose

which is important

TheEd
TheEd is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump

»

» Recent Threads
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
17-12-2017 11:23 AM
222 Replies, 90,643 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
17-12-2017 08:54 AM
41 Replies, 3,518 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by Octopus
17-12-2017 01:07 AM
15 Replies, 687 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
16-12-2017 01:16 PM
9 Replies, 295 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,466 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 195,805 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 34,105 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 31,116 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,212 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 07:38 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved