New event challenge

[DaveM40]

Thanks for the feedback

It is odd about the last rested HR - every time it is lower. I even make sure to have exactly the same conditions as for the other rests! I think I just relax and the fierce concentration ends -so telling the body to chill out :jive:

The tempo sounds a nice challenge - do I just run it as a steady HM pace effort? I can get 1k splits with HR data from my Garmin watch as usual ...

Thanks ... Dave

[TheEd]

the fierce concentration ends -so telling the body to chill out

this is interesting, more on this later

the tempo run, for the first time out, take it as it comes and then record pulse rates for each kilometer etc, knowing you looking at 4 mins per km pace target to start. It may not work out the first time as tempo is a discipline as well and can become a fine line between racing and the proper paced effort

but I do believe you will nail it

TheEd

[DaveM40]

Ok got that - I will start run Saturday tempo at 4min per k and see how I get on.

[DaveM40]

Hello TheEd - I hope you are well and enjoying the weekend.

I did 15k tempo this morning; run on a flat trail course in good weather, with light breeze.

15k in 58:07at ave hr 156 (pace 3.52 ave)
I felt better as this run went on. I think the length of it plays on the mind a bit at the start. I relaxed and settled into a good rytham - broken up only by dog walkers and cyclists :laugh:

splits -

1/ 3.52 - 149 / 168
2/ 3.48 - 152 / 158
3/ 3.49 - 154 / 158
4/ 3.53 - 155 / 157
5/ 3.52 - 155 / 159
6/ 3.48 - 157 / 160
7/ 3.58 - 158 / 160
8/ 3.53 - 158 / 159
9/ 3.43 - 159 / 160
10/ 3.53 - 159 / 161
11/ 3.53 - 158 / 160
12/ 3.59 - 157 / 159
13/ 3.51 - 158 / 161
14/ 3.56 - 158 / 159
15/ 3.50 - 159 / 161

pretty even - hr kept stable
5k splits -

5k/ 19.18
10k/ 19.18
15k/ 19.32

I felt good most of the way - couple of bad bits where I need to concentrate more. I managed to eat a gel on the run without slowing which was good news for the race :whistle: - the nutrition challenge of longer races is new to me. I felt ok at the end and could of continued to 21k if needed.

Hope this is ok ... dave

[TheEd]

more than OK .. what is your PB for 15km?

getting the balance with focus between 'association' and 'disassociation' is the tough part on these runs, especially while trying to maintain form and rhythm

Cheers

TheEd

[DaveM40]

Hi TheEd - we don't tend to have 15k races in the UK so I have never run one. However I did a 1 hour track race last year and passed 15k in about 58min. So quite nice to run as fast on my on the trails.

[TheEd]

I suspected so (regarding fastest 15km) .. one thing I would like for you not to do, is to judge your success over the 21km as purely on achieving sub 80

the area of self-belief where you are now is a fragile area as you have goals and fears attached to it as well .. will you make it, have I got the distance etc

my answer to all this is YES

currently your development is superb and it shows that you are moving onto good things, you understand balance and you apply it superbly

the aim of sub 80 is certainly 'doable' and on the day you simply need to get into a good groove within a group

but for now, the level you have moved onto with doing a 1hr tempo run is often found only when 33 minute 10km trainees reach that level

so from a coaching perspective your 'evolvement' has been superb to watch

there is so much more to these 10km programs and I believe you have the makings of moving through the gears on this

Have even had an athlete run a 3:49 for 1500m off these very programs while training for 10km (he ran sub 29)

so plenty of scope for an athlete of your range

Cheers and enjoy

TheEd

[DaveM40]

Hi TheEd - thanks for the feedback. I am very encouraged by it - I am learning that the "mental" side of distance running is hugely important. I know my goal of sub 80 is a "best scenario" goal and that a 1.22 or 1.21 would still be good for a first effort at 1/2 since a 1:30 in 2004. But it is great motivation to try and get it! The sub 80 is quite a nice target as it represents the National standard in the UK for both over 40's and seniors, and it would allow me to have a place in the UK rankings for the event (this is the same for 36 min in 10k). I am enjoy the training for these events immensley. I don't miss the highly anaerobic 800 / 1500m sessions at all - the really hurt my legs and messed with my head to be honest!

For the next few days,is it normal workouts from program week 3?

I have 1 hour easy later on today

easy 8k tomorrow

10 x 400 at track Tuesday

easy 10k Wednesday

fartlek Thursday

rest Friday

5000m on track saturday for my club in the T&F league (interesting this race as my PB is 17:53)

Is this all ok - I feel ok for easy running after yesterday's tempo

[TheEd]

great .. sub 80 is definitely on the cards

1hr today should be quite comfortable for you today

the 400's .. if you able to roll those out without any problem then magic

the 5000 should also be special

so everything looks good

the idea behind the cycles is to create a pattern from which to perform

doing it by the numbers is highly important

Cheers

TheEd

[DaveM40]

Hi ThEd - got the 1 hour done today - nice slow and very easy recovery run on grass / trails. Ave HR 126 - legs felt fine and not too tired at all.

I will feedback after 400's on Tueday.

Thanks again