Wanted to say thanks

[kk_law]

Sounds good, I will do the off period this week and then start the build up next and aim to start a new cycle July 12. Will check in that week.

Thanks,
KK

[kk_law]

Hey TheEd,

I hope you're well. Just wanted to catch you up on last few weeks since the half:

I took a few days off until the Thursday, when my legs were feeling a bit better. I did 2 days of 45min easy, a rest day and then 3 days of 45 min easy. My legs less sore after that so I decided to get back on the training.

5x2k - ended up being 4x2k, I was aiming for 8:20 and ran the first 2 on pace but then really dropped off the last 2. Legs felt empty so I called it a day after the 4th one.

Long Run - 2 hours (23km), felt better during this run, I brought a few gels this time and salt tablets (Metasalt, have you heard of these?) and that really helped. It was a pretty warm day but I got through without cramps.

6x1K - It was pretty hot, I aimed for 4:00 pace and held it throughout but I had to take 90 seconds rest. It was a tough effort but I could feel my legs coming back.

5K tempo - felt like I was finally back to normal, didn't want to push too hard so I aimed for 4:10 pace and ran it in 20:45 and felt in complete control:

1 4:04.7 144
2 4:08.1 156
3 4:07.5 159
4 4:06.0 163
5 4:13.3 165

I have the 400m session today; is there an alternative workout that will yield similar benefits? I found the 3x5minutes at race pace sessions more useful mentally. I find the 400's hard on the calves but if this is the ideal workout I'll stick to it. I have a 10K race this weekend on a flat course.

Thanks,
KK

[kk_law]

I sucked it up and did the 10x400 today. It was hot but I got through it and glad that I did. Man, this running thing is such a mental game

Calves were a bit tight so I did a longer warm up and strides. I felt pretty good through the first 5, started to feel the burn in the lungs on 6 and took an extra 10 seconds rest for the last 3 so that I could finish on pace.

Data as follows:

Split Time Avg HR Max HR
1 01:27.30 145 158
2 01:01.50 144 158
3 01:25.80 151 161
4 01:01.20 147 160
5 01:25.10 152 161
6 01:01.00 150 161
7 01:25.30 155 163
8 01:02.90 152 163
9 01:25.70 155 163
10 01:02.00 154 164
11 01:26.80 156 165
12 01:01.20 156 164
13 01:28.10 157 165
14 01:09.50 154 165
15 01:28.60 157 165
16 01:06.40 156 166
17 01:27.10 158 167
18 01:09.60 157 167
19 01:26.40 160 168
Summary 24:01.50 154 168
Recovery HR: 44bpm (124)

Tomorrow is the easy 45, fartlek on Thursday, Friday rest and race on Saturday.

For the race, my goal is to run the first 5K in 21:30 and then seeing if I can ramp up the pace for the last 5. I would be happy to come in under 43:00. Is that too optimistic or too conservative? Not sure how I should approach this, it will be my first official 10K race that I've actually properly trained for. Any tips?

If it makes any difference, I have another 10K planned in August that is the last of a local road race series, I'd really like to train well for that one. I'm viewing this cycle as a restart and am not expecting exceptional results from it so if it's better to use this 10K as a stepping stone to the next one, I'm game to go along with that.

Cheers,
KK

[TheEd]

KK .. take a rest day Wednesday .. focuc on calf muscle recovery and leg rehab

then continue normally from Thursday in prep for the event

your race strategy seems 'real'

enjoy the wind down

TheEd

[kk_law]

Hey TheEd,

Did the 10K race yesterday, 43:15 (PB by 00:25 circa 2004). I felt good, had a bit left at the end for a 200M sprint for the much coveted 9th place *In my age group. I just imagined I was running my last 2K repeat of the session, and it worked.

Splits Time HR MaxHR
1 4:16 146 155
2 4:16 156 159
3 4:17 159 161
4 4:18 162 162
5 4:18 163 164
6 4:13 165 167
7 4:15 167 168
8 4:22 167 168
9 4:20 168 169
10 4:08 169 174
11 0:08 173 173

Thoughts on moving forward? I have another 10K race in 4 weeks. Is it reasonable to think that I could run 4:15's over 10K this time around, or is that too much too soon? I was thinking of aiming for 8:20 for the 2K's, 3:55 for the 1K session, and 20:30 for the 5K tempo.

Also, is it better to start the cycle this week and tack on an extra week at the end or is it better to go into a holding pattern this week and start next week so as to land on the race at the end of week 3? I know we added an extra week at the end of the cycle in prep for the half but I feel like I'm into the rhythm of this particular program now.

Thanks,
KK

[TheEd]

congrats KK .. nice going .. still more to come ..

yes, we can look to doing the 2k session in 8.20 = 4.10 per k

and the 1k session, 10 seconds quicker = 4 minutes per k

what we will do is week 1 this week and then we restart Week 1 next week

so Tuesday would be an easy run and Thursday would be the 5 x 2k session

how does this sound?

TheEd

[kk_law]

Sounds great, as much as the 2k session hurts, I feel like it is the one that properly sets me up for racing the 10K distance.

Based on the heart rate data that I've posted over the past few months, is there a heart rate range that I should be working within for the easy runs and the quality sessions? It seems to be one of the data fields that I record but I don't really pay attention to. I feel like it would be more useful for me to use HR as a metric for my easy runs (vs pace or "talk" test) to maximize recovery while minimizing injury. Thoughts?

[TheEd]

look to have your easy runs at under 140 bpm for now, please provide feedback as to how the easy runs feel at this pace, please?

the pace you running should be around 5.15 to 5.25 @ just under 140bpm, so the feedback will provide data relating to the accuracy

Thanks

TheEd

[kk_law]

5x2K session last night:

Split Time AvHR MaxHR
1 8:30 148 161
2 8:26 157 164
3 8:27 160 166
4 8:34 158 166
5 8:29 151 167

A bit sluggish at first even after a decent warmup with strides. I felt in control but I don't think I could have done 8:20's. I might have been able to push it a bit harder in the last lap of each rep but I was more focused on running an even pace (1:40/400m). I tried to keep my rests to 90 seconds but there were a few in the middle where I took an extra 15 seconds.

If you think I need to push harder during these sessions, please let me know.

Where to from here Coach? I know we're repeating week 1 next week so that I land on the race day properly. Do I still do a long run tomorrow and next weekend as well? I'm currently doing 2 hours (23kms) since I'd like to tackle another half-marathon in November.

Thanks,
KK

[TheEd]

yes, if you aiming on doing the 21k then no harm in doing the long run this weekend and next weekend

enjoy

TheEd
ps.. 2k session is quite solid, you doing everything right at the moment, no need to push harder, everything will come naturally, this session should make racing easier