Sub 35 here we come

[TheEd]

continue with the 1k session, though do not do the 400m session next week, we will change that session

cheers

TheEd
ps.. keep me informed as to the progress

[marco]

Hi theEd,

Thanks for the feedback on the previous will be interested to see what else you have in store for me instead of the 400's!

I've been spending the last couple of days doing the easy runs nothing really to report there but no issues at all

Well here's the times I did for the 6x1km intervals today

1. 3:34.3 max HR 178 Recovery HR 145
2. 3:32.7 max HR 179 Recovery HR 143
3. 3:33.8 max HR 182 Recovery HR 148
4. 3:34.5 max HR 180 Recovery HR 153
5. 3:39.5 max HR 180 Recovery HR 153
6. 3:35.3 max HR 181

Didn't exactly go into this session rested due to getting later to bed than I expected last night but after missing the 5x2km didn't want to miss out on this. Anyway I decided to try this out on a flat piece of quiet road and run a 1km stretch out and back for the 6 intervals. By the 4th I was finding the going tough and breathing very heavily by the end of the interval and was questioning what the hell am I doing to myself . I kind of lost focus for the 5th interval a bit in otherwords thought I was beat and was going much slower than 3:40 and effort felt very hard to pull it back just under 3:40. For the last one I just gave it all I could and was happy to hit the 3:35 more or less.

Good tough session and was glad I was mentally able to pull through it am knackered now but nothing a good nights rest wont cure. No niggles or pains yet at least will see how I am tomorrow

I'm also planning on doing a 10k at the end of the month on the 28th so will be able to see where I am in my training.

There is also a 5km local race this Sunday that I was thinking of doing but not racing it and just following the plan for the 5km paced run at 19mins

Anyway looking forwards to the feedback as always!

Marco

[TheEd]

quite a decent session .. look to take your am pulse and then we can make a decision regarding the Park run over the weekend

pulse for Thursday am and Friday morning

we will move the sessions around to accommodate the Sunday

provide feedback tomorrow

Thursday.. 30 minutes with last 10 minutes slightly quicker

Friday will be a 6 x 1minute fast / slow

until your feedback

TheEd

[marco]

Well yesterday I had the 40 min run it felt good and no niggles from the intervals the day before.

I measure my heart rate this morning and it was down around between 42-45 beats per minute. I haven't really been measuring this each morning so cant really judge if thats high or not.

Will update again tomorrow with heart rate.

Marco

PS did 30 min easy run with 10 mins slightly faster, did the easy part with an average HR of 145 and picked up the pace until I hit a HR of 155 which still felt very comfortable and maintained that for 10 mins

[marco]

HR 55 this morning which is a jump compared to yesterday.

Will update here with fartlek session later on.

PM run: 30 mins run with 6 x 1 min @ race effort done at 3:27 min/km according to the Garmin just ran the fast efforts according to feel. Felt good in the session and good to stretch out the legs which I guess is the meaning of the session

So if I understand correctly I'll take a rest day tomorrow and then do the 5km pace run on Sunday?

The 5km race thats on is quite a hilly course so I'm still going to aim for a 19min to 19:15 time and dont plan to race it if that sounds ok to you? Its a good course for a good pace run but not good very setting any PB's!

[TheEd]

spot on and may the challenge go well

TheEd

[marco]

I was meant to do this in 19 mins but ended up doing it in around 18:45.

I really tried not to get caught up in the race and was holding back alot for the last km's and in the last one it felt like i was going backwards when everyone else was winding up and ended up crossing the line feeling comfortable.

I was much better prepared for this than the last time I tried it and it showed as it felt a good bit easier than the last time I did it. Also I guess having a race situation helps alot when trying to do this session alone

Anyway it was good to be able to do this session and complete it feeling alot better than the last time and with alot left in the tank and more to give rather than completely out of breath!

[TheEd]

nice to read marco, good to see it all coming together

enjoy

TheEd

[marco]

Hi theEd,

Yes it makes things the hard days worthwhile when you start to see and feel some progress!

Just a question you mentioned that we would change the 400m session to something else or should I still go ahead with it tomorrow?

Marco

[TheEd]

3 x 1600m @ 10k race pace with 2 to 3 minutes in-between

have you got the pace you want to run for this?

TheEd