Wanted to say thanks

[kk_law]

Got it, thanks. Will post back after the session with results.

KK

[kk_law]

Ok, just finished the 4x2k session. Data as below:

LAP TIME AVG. HR
1 8:22 160bpm
2 1:30 124bpm
3 8:21 162bpm
4 1:31 131bpm
5 8:22 162bpm
6 1:30 129bpm
7 8:22 161bpm
8 1:30 129bpm
9 1:30 114bpm

I just realized that you wanted 8:40, not 8:20. I must have transposed the 4:20 with the 8:40 and somehow got 8:20 in my head. Sorry, I really meant to follow your workout to the letter.

At any rate, I felt really good today, definitely could have done at least 1 more set, maybe even 2 at that pace with 90 rest. Last time I did this session I was slower but working a lot harder and less consistent. Today felt totally different, much stronger, more in control and I didn't have to look at my watch so much, just felt comfortable throughout. Pretty invigorated by the workout to say the least

Rest tomorrow and long run on Saturday, correct? Since February I've been doing 1:15-1:30 every weekend as my long run. The last long run I did was the beginning of the last cycle, 17.5km/1:35 so I was thinking of doing 1:45 to get ready for the half at the end of June. Does that sound reasonable?

Thanks,
KK

[TheEd]

HI KK, nice to see the development going in the right direction

well done

yes, Saturday long run and if you feeling fit and dandy push the time run up to 1.45 but do focus on recovery the days thereafter

pace for the 1k session Tuesday will be 4.05 to 4.10 per k

enjoy your weekend

TheEd

[kk_law]

Hi TheEd,

Wanted to pop in with the latest data:

I did my long run on Saturday, 1:45 on the nose and 19.45KM, 5:24/km. Legs felt tight running at that slow of a pace but after stretching and a short recovery run on Sunday I felt fine. I was feeling a bit of a twinge in my ITB in my right knee last week but I've been really diligent with stretching about an hour every night and it seems to have gone away.

Monday night I play in an ultimate league so I was worried it would take too much out of my legs for today's 6x1K but I felt fine today as well, loads of stretching at night and a good warmup.

LAP TIME AVG. HR
1 3:58 161bpm
2 1:00 143bpm
3 4:01 163bpm
4 1:00 143bpm
5 4:01 166bpm
6 1:03 143bpm
7 4:04 167bpm
8 1:01 146bpm
9 4:05 169bpm
10 1:01 145bpm
11 4:03 172bpm
12 3:04 118bpm

Today's workout was hard but controlled. I've been breaking in some new flats and got some blisters unfortunately (should have worn socks) but I'll tend to those over the next few days.

I guess the next session is the timed 5K this weekend. Pacing suggestions? Last time it was 22:00. Does it matter which day I do it? I'm out of town Friday through Sunday and I play ultimate again on Monday. My 8K race is next Sunday on that hilly course again.

Thanks,
KK

[TheEd]

if you racing the 8k on the Sunday be careful not to have the 5k paced too close to that day because you may land up running too hard in the 5k paced

so drop the 5k paced and simply continue with the program and put your effort into the 5k

enjoy and good luck

TheEd

[kk_law]

Thanks, I might be able to get a 5k timed run on Saturday depending on schedule. If I can, what should my pace be?

[TheEd]

the 5k paced is often the same pace as you would like to race 10k at, and can also be related to the pace you did the 2k session in

are you able to work your pace out from that?

it would be around 21 minutes

does that sound 'doable'?

TheEd

[kk_law]

Got it. I'll aim for 4:10. Thanks!

KK

[kk_law]

Hey TheEd,

I hope you're having a good weekend. I managed to get in a timed 5K run in today, details as follows:

Lap Split
1 3:55
2 4:15
3 4:12
4 4:16
5 4:02

Total: 20:42

I forgot my heart rate strap so I took a quick pulse as soon as I stopped and it was 168. I felt pretty good throughout, didn't feel like I was pushing too hard. Felt like I had 1 more gear in reserve.

Suggestions for this coming week prior to the 8K race on Sunday? I have the 10x400 session planned for Tuesday but that leaves and extra rest day before Sunday. How do you normally adjust the timing in the last week?

Thanks,
KK

[TheEd]

nice going .. in the roll down to the event .. Tuesday session (please be careful with this, as I have a concern about runners overdoing this session and hurting their calf muscles et al)

then

Friday is the 6 x 1 minute fast / slow session

and Thursday would be 20 to 30 minutes with the last 10 minutes a light pick-up .. finishing feeling good

Hope this is easy to follow

TheEd