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How do I break 37 and 80?


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Old 06-07-2012, 07:04 AM   #21
Swerunner
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Overtraining

Yes, I do tend to overtrain. I mean, not like I crash and need years of rehab or anything. Normally, I do an eight week marathon phase leading up to a marathon race. I usually peak after about 3wks and then I plateau and when it's time, I perform sub par.

Really looking forward to let you guide me! It'll be interesting to learn how to use my heart rate. Please explain to me as we go along on how you make decisions based on my heart rate feedback (so I can learn and omit stupid misstakes from my training).

So. What day is day one in the program next week???
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Old 06-07-2012, 08:46 AM   #22
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great stuff Swe .. if you get to using the 10k program cycles well, then you can slot into the marathon of the 10k schedule program that I have planned

it is a 6 week schedule before the marathon, maintaining the 5 x 2k in the training (more on this later)

as I correlate the heart rate data from you I shall be able to advise accordingly

Day 1 is Tuesday and you can consider running 60 to 75 minutes .. if you are used to running 30km as a long run then you can maintain that on the first weekend of the schedule

enjoy your weekend

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Old 06-07-2012, 11:32 AM   #23
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Hi coach,

Sounds good with the marathon plan! I'll stick with 10k/21k til october. Then we can switch to the marathon set-up as preparation for NYCM

Today I'm not stiff in my quads anymore. Did an easy jog to tha tartan track. My friend was doing 800's. I just jogged and then I ran the last 400 with him. So I did pick up of pace 4x400m with approx 3'30'' jog rest. Just fun to vary pace (1'30''/400) a bit

Stats: 11,77k@58'30'' (4'58/k)
HRav: 133
HRmax: 164
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Old 08-07-2012, 06:11 AM   #24
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Hej coach!
Saturday, dis an easy distance. Very hot and humid.
10.8km@50' (4'38/k).
HRav: 146
HRmax: 158

Will jog the same distance today, Sunday, ending the week in approx 65k. Post-marathon week.
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Old 08-07-2012, 06:54 PM   #25
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Wzup coach?!
Soft jog with the mrs today.

11.34k@59'44'' (5'16/k)
HRav: 131
HRmax: 148

Humid, very hot today. Feeling quite fresh, ready to go.
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Old 09-07-2012, 10:14 PM   #26
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look forward to seeing how this week's training goes

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Old 10-07-2012, 12:22 PM   #27
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Week summary (week -1; recovery)

Howdy Coach!

Ready to go !

Summary week -1 (recovery week after marathon):
Mon: rest
Tue: 7,8k@41'00 (133/150)
Wed: 12,2k@62'24 (142/177); time-trial 4k@14'34 (3'38/k)
Thu: 10,0k@48'22 (135/148)
Fri: 11,8k@58'24 (133/164)
Sat: 10,8k@50'01 (146/158)
Sun: 11,3k@59'44 (131/148)
Total: 63,9km
Note: Just soft jog in order to re-group after the marathon failure on saturday. Wasn't optimal to do the time-trial so early after race, but I was recovered. Now I'm ready!
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Old 10-07-2012, 12:30 PM   #28
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Day 1!

Alright coach, here we go!

Day 1: 75 to 90min easy distance.
15,7k@1'11'52 (4'35/k). Progressive 5'46 --> 4'10/k
HRave: 144
HRmax: 156
Effort: 2-3

Felt good. Started slow and then gradually picked it up. Fresh the whole way. No problemos. Maybe not optimal to keep this pace, but I was quite fresh as I only jogged for a week

30' easy jog tomorrow, then 2000's on thursday morning.
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Old 10-07-2012, 07:11 PM   #29
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good stuff swerunner

now for the 2k session

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Old 11-07-2012, 01:14 PM   #30
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Day 2:
30min easy recovery
6,4k@30'33" (4'46/k)
HRave: 134
HRmax: 148
Effort: 1
Note: just easy jog. Felt good all the way. Looking forward to the 2k session tomorrow.
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