Training Program

[ricardo]

Hi TheED,

What do you think about swapping the 5 x 2kms by a
10kms race??

[TheEd]

Hi ricardo,

when do you want to run a 10km race?

Cheers

TheEd
ps.. please note, 5x2k is development and a 10km race is a RACE ..

[ricardo]

Hi TheEd,

I know, that's why i am asking your opinion, there are race
in the day of the 5x2kms, this thursday, a fun run a 5kms and
a 10kms race. do you think that i should stick to the plan??

[TheEd]

run the race .. no problem

then we go from after then again

Enjoy

TheEd

[ricardo]

Hi TheEd,

Good news, great run yesterday, quite suprise with myself,
first the rest of the week, on Tuesday run 1h35min with an
average HR 149, and i think the pace was @4min20sec to 4min30sec
per KM, i have to say that i got very tired with this run (not only,
also swimming), so tired that wednesday i was still recovering,
even thought that it could be the start of a cold or so. so
only jog for 25mins with avg hr 108.
Only decided yesterday about the race, was feeling a bit better,
so i did, 10kms fun run, my watch time was 33min56sec. The race
started 5mins earlier, when i saw it, managed to started on time,
but on the back of everyone.
Happy with the result, i don't have times for laps, but my avg hr was
179, with a max of 188, i even thought that i would slow down
in the end, but i guess the 2000m session started working, not so much
for the speed, but to maintain the same pace. Honestly wasn't
expecting this time, thought that would be @35mins, maybe a little
faster. Has we talked before, training and racing are completly
different.
So, do i carry on with the plan now, as if i had done the 2000m??

PS: racing is easier than the 2000m session

looking forward for your reply,

Ricardo

[TheEd]

nice going ricardo

you can continue with the rest of week 1 of the program for the weekend

long run Sunday .. then switch back to Day1 next Tuesday and start with the 2000's on Thursday

one thing, you long run pace is too quick, for now drop it to below 140 bpm, this was you get the mileage in and don't build up too much fatigue

Please let me know how that goes for Sunday?

Cheers and enjoy the feeling of your success

TheEd

[ricardo]

Hi TheEd,

I was a bit supicious about the time, so i rode the course today, and was
500m shorter, during the race i follow the 1st guy and we did a wrong turn doing maybe extra 30sec, so i reckon that would be arround 35mins, maybe a bit over pace.

Ok TheEd i will drope the heart rate arround 10bits, i was very tired after that run.

i was thinking in doing the long run on saturday, but i can do it sunday.
week 1 next week, oh.... and i was thinking that i could avoid the 2000ms this time:duh:

do you recomend all the easy runs with an hr below 140? or runs up to 1 hour can be a bit faster??

One more thing, just a word of apreciation for your time and for your words of advice. Thanks coach

[TheEd]

no problems ricardo, happy to be of assistance

you can move the long run to Saturday this week

then maybe take a rest day on Sunday and an easy run on Monday of 30 minutes then back into routine

yes, 2000's Thursday

for now keep the pulse below 140, even the 1hr runs until fully adapting to the cycles

Cheers and enjoy the weekend

TheEd

[ricardo]

Thanks TheEd,

Enjoy your weekend as well, talk to you soon,

Cheers

Ricardo

[ricardo]

Hey TheEd,

How have you been this week?? do you do any running or only coaching??
An update for the last week since thursday race.
rest on friday (when i say rest i am only mention running, as you know my aim is triathlons)
saturday run 1h33min with avg hr 140, max 152
sunday didn't run
monday 30min avg hr 133, max 142
tuesday 1h37min avg hr 136, max 149, out of curiosity i think my pace was
close to 5min/km
wednesday 37min avg hr 132, max 147
and today the big day.....5 x 2km
1st 3min30sec (avg hr 137)
2nd 3min30sec (168)
avg hr during rest (123)
3rd 3min29sec (161)
4th 3min29sec (174)
rest (131)
5th 3min30sec (166)
6th 3min30sec (173)
rest (137)
7th 3min28sec (168)
8th 3min30sec (177)
rest (143)
9th 3min29sec (174)
10th 3min29sec (185)
rest 141
max hr was 190, and during the rest i think in all the 5 times the hr
went down to lower than 120, in the first one went down to 99.
hard to believe, how constant i was, but that was how the session went,
a really good session, the first one the legs were so light, and through the first 3 sets, not that wasn't difficult, but i was fairly confortable.... was almost thinking in teasing you saying that the session become easy,
but you know, it starts really counting from the second last set, isn't it??
i think it made a really big difference to drop the hr on the others runs.
if the last time this session was in a bad day, today was defenitly a good one.

what are your thoughts about it? is it this that you expect after 2 or 3 cycles??