Sub 40 within reach?

[TheEd]

Hi NR .. if you do the 5 x 2k .. then stick to 4 minutes per k for the 2k (8:00)

then we can reassess from there

Cheers

TheEd

[NordicRunner]

5 x 2k Thursday evening:

km time av.HR max HR
1 3:54 160 170
2 3:57 174 179
2k 7:51 167 179

3 3:59 data miss
4 3:58 181 184
2k 7:57 --- ---

5 4:02 174 187
6 3:52 187 191
2k 7:57 180 191

7 3:54 179 189
8 3:55 188 192
2k 7:49 183 192

9 3.57 180 193
10 3.51 193 197
2k 7.48 185 197

Didn`t manage to keep it just as consistent as you may want, but felt that it was a quite good session. Wanted to stick to your suggested 4.00 min/k pace, but felt for pushing it a bit more.

Yesterday was day off. Today I`m heading for the long run. Trying to keep HR 140-150 (a bit hilly, so may be difficult to keep below 140, but will try :great

Hopefully legs are responding and eager to please

[TheEd]

NR .. this is a good session as you learning to run sub 4 minutes per km while needing to hold yourself back .. excellent

the 6 x 1k session should be even more enjoyable

TheEd

[NordicRunner]

Back with some more questions

I did the long run on Saturday. As written in advance, it was difficult to keep HR low enough. However, I`m not sure whether the long run is supposed to be just as easy as the easy runs? I ended up with this:
17 k
1 h, 36 min
(5,40 min/k average pace)
Av. HR 156
Max HR 181
325 meter incline
187 meter reduction
(quite hilly)
weather was warm for Norway this time of year (23-25 degrees C)

it was difficult to keep HR around 140. I felt I wanted to "test" my long run pace capacity a bit more, with regards to the 21 k race coming up June 8th.
In the end, I think the 21 k distance should be doable for me in 1.30-1.40... this is though a rather hilly 21 k we talk about: http://www.birkebeiner.no/Global/Kart/L%...t%20ny.pdf

For now: I put in an extra rest day yesterday, because of extremely hot weather and I was a bit tired in legs.
Today I`m a bit unsure what to do. Either an hour of easy running or 1,5 hour of cycling maybe. Tomorrow the 5 k race. Saturday the 10 k race.

So as you see, a bit difficult to stick to the schedule at the moment.

The 6x1 k I could have done today, but lack the opportunity of doing it on a track or treadmill. And also not so sure if it is the best thing day before 5 k
race. :mmm:

Anyway: Feel that things are good at the moment.

All the bests!

[TheEd]

focus on recovery .. light running up to 30 minutes ..

don't worry too much about the 'easy' issue of the long run for now

it will all come right with more experience

TheEd
ps .. be certain not to look for results when the fatigue sets in, keep it simple

[NordicRunner]

That`s what I`ll do.

Another question regarding strecthing: when do you need it, when (if ever) may you skip? I usually strecth good after quality sessions and a bit litghter after other sessions... Have heard that you may skip it enirely after easy sessions, but don`t know if that is rubbish or not

[TheEd]

stretching is a very personal thing .. the most damaging part of stretching is 'overstretching'

stick to what works best for you and don't try anything new close to races or around important training sessions

keep it simple and safe, and all should be OK

we have the most basic stretching routine available which is recommended to keep things simple

all the best

TheEd
ps.. hopes this helps

[NordicRunner]

Thanks, sounds reasonable.

[TheEd]

by the way .. don't do the 6 x 1k session right before the event .. use the event as a replacement for the 1k session

don't try to race and train at the moment but rather keep things easy for yourself, allow for recovery after the events and don't fatigue yourself too much before the races

all the best

TheEd

[NordicRunner]

19:26 in the 5 k race yesterday. Was a quite tough course, so it would probably be equal to sub 19 on a trach (at least, so I reckon). This race did not give me the best feeling, anyway. Had a sub optimal warm up, then ended up in the middle of a very crowded "start field", all age groups and levels mixed together. So the first k was all about manuevering ones way between other runners, trying not to end up out in the woods :laugh:
Spent far too much strength during that first k, then never found a rythm that I felt comfortable with. The fact that I didn`t manage to get the Garmin watch started at the right time added to this lack of control feeling. I ended up pushing it a little more than planned, but without feeling to bad today. Left knee was complaining just a tiny, tiny bit during the last 2 k, but I think it will be fine with some rest and recovery. Planning to do an easy recovery run on treadmill today, then some fartlek session maybe tomorrow, and rest Friday, before the 10 k race Saturday. Feeling that the cycle is a bit difficult to adhere to these days... given the race schedule.
Speaking of which: What is "normal" / or better: adviseable when it comes to race scheduling? I think many runners want to do as many races as possible, as this is what gives them the Drive. And here in Norway the race season is shorter than elsewhere, as we have the long winter, short summer... :noway:

But looking at the bright side, we have the best skiing seasons:great: