10k training

[TheEd]

Hi Stef4n, hopefully you did start the cycle today

did you recover quite well after the races?

what is planned for the end of this cycle?

TheEd

[Stef4n]

Hi Ed,

Slight change of plans, I can do a 5k or a 10k on November 8th, so I decided to get some extra recovery and do some easy runs over the weekend.

Had some minor aches on Sunday and Monday, but luckily they were gone today.
Next week I'll start the new cycle, and then race on the 8th. After that I have 5 weeks until my 15k event, so I was thinking of doing a 2-week (upto the 5k paced) and a 3-week cycle after that.

Cheers,

Stefan

[TheEd]

sounds like you have everything under control Stef4n

good stuff

TheEd

[Stef4n]

Hi Ed,

The 2k session did not go the way I wanted. I went out late, so I could only do a 3x2k because it was too dark. I tried to do the last 2 reps a bit faster, but only managed that in the 2nd rep.

I'm not sure what's gotten in to me the last few weeks. There seems to be little to no progress... On my easy runs my HR seems a lot higher than before , and the interval/paced sessions are not improving one bit.

Anyway, now onto the long run and then the 1k session. I'm not really sure about the pace there, so some advice would be welcome. The last 2 times I could only manage 4 reps, so I should start a bit slower I guess.

Cheers,

Stefan

Wednesday October 14
30 min easy
Time: 30:14
Distance: 4.54
Av. Pace: 6:40
AHR: 157 BPM


Thursday October 15
30 min easy
Time: 34:23
Distance: 4.54
Av. Pace: 7:22
AHR: 150 BPM

Monday October 19
60 min easy
Time: 58:01
Distance: 8.73
Av. Pace: 6:39
AHR: 154 BPM

Wednesday October 21
3x2k R:90

Number | Pace | Avg HR | Max HR
1 | 4:40 | 182 | 190
Rest: HR down to 139
2 | 4:22 | 190 | 197
R: 151
3 | 4:35 | 192 | 198
R:153

[TheEd]

Stef4n, check your morning pulse and maybe also consider a week of off training and then 2 weeks of build-up, sometimes this will do the trick.

if you are having stresses elsewhere it can affect you in some way as well

let me know how the run goes over the weekend, because if your pulse is higher, you could also be coming down with a bug

so keep me informed

TheEd

[Stef4n]

Hi Ed,

The last few weeks I've recovered quite well. I have been doing an easy run every other day, and I'm now following the last week of the Build-up. Will do a 4k TT on Saturday or Sunday to see where I'm at. Unfortunately, my HRM broke, so I don't have any useful data
Will let you know how the TT goes after the weekend.


Cheers,

Stefan

[TheEd]

it's like running naked



TheEd

[Stef4n]

Yes it is, hehe. I replaced my old Garmin with a new Polar watch last Tuesday
I did the 4k trial on Friday. Pretty reasonable time (about the same as last time I ran a 4k trial).

Now on to the last cycle before the 15k race. What would you advise for the 2k session? I figured I'd go for a 4:30 min/k pace, but not quite sure how many reps.

Cheers,

Stefan


Tuesday November 17
30 min easy
Time: 28:02
Distance: 4.98
Av. Pace: 5:36
AHR: 152 BPM

Wednesday November 18
5x8min with 2 min easy in between
Time: 1:00:06
Distance: 11.15
Av. Pace: 5:24
AHR: 166 BPM

Number | Pace | Avg HR | Max HR
1 | 5:13 | 161 | 167
2 | 5:05 | 166 | 173
3 | 5:08 | 172 | 178
4 | 4:53 | 179 | 186
5 | 5:06 | 182 | 187

Thursday November 19
40 min (very) easy
Time: 43:56
Distance: 6.13
Av. Pace: 7:09
AHR: 126 BPM

Friday November 20
4k trial
Time: 17:35
Distance 4.00
Av. Pace: 4:23

Number | Pace | Avg HR | Max HR
1 | 4:31 | 169 | 180
2 | 4:19 | 185 | 188
3 | 4:24 | 190 | 193
4 | 4:21 | 194 | 196

[TheEd]

Stef4n, if you feel ready you can increase the 2k session to 5, but start off slowly on the first one, the main intention will be to complete the session, thereafter we can look at running pace

making nice progress
hope it went well

TheEd