break 38

[TheEd]

Good stuff

you should find it a little easier

Cheers

TheEd
ps.. but then maybe not

[RunSam]

Just did my 6x1000m, I was away from home this weekend so had to measure out the 1000m. I found a nice flatish forest road and measured it out using the bike computer on the pram!
Here are the numbers:

1) 3min 42sec
max hr 172
av hr 158
hr Rest 60sec 119

2) 4min 05sec
max hr 167
av hr 158
hr R60 120

3) 4min 05sec
max hr 166
av hr 158
hr R60 117

4) 4min 07sec
max hr 171
av hr 160
hr R60 125

5) 4min 06sec
max hr 169
av hr 160
hr R60 123

6) 4min 05sec
max hr 177
av hr 166
hr R60 126

A bit tough but not too bad, I went a bit silly on the first 1k, I was watching the speed on my watch. I ran the others just by feel. Not quite on the pace yet but what speed I had I was able to maintain.

What do you think Ed?

[TheEd]

hee hee .. 3min 42sec

you must have thought you were on a flyer for the day



did u intentionally keep yourself around 4.05

because if you did then quite sound pace judgement

as well as an improvement on your first 2km session

look after yourself now

don't know what the weather was like your side however this side it was wet

How are you feeling after the session?

Cheers

TheEd

[RunSam]

I ran 2-5 only on feel maintaining the fastest steady pace I could hold. I did not look at my pulse or time until after each set.
Is that the correct way to run it or should I just run like a headless chicken at 3.55 until I grind to a halt!

Weather is quite ok i'm in Kalmar this weekend (east coast of sweden) 8 degrees, cloudy.

I feel fine I have that nice feeling in my lungs to remind me that I have exerted myself.

The last time I did this session was in march, I ran it in a similar time but my average R60 was 101 compared to 121.5 today!

[TheEd]

you got it right with not going crazy trying to bang them out too quickly

the 121 bpm isn't too bad

coming along coming along



TheEd

[RunSam]

HI Ed,

Just to update you, have not run since monday's 10k(day 10). Felt really sick monday night with sore throat and cough. Feel fine today but still have a bit of a cough. Need to rest until i'm better, hopefully something easy friday if i'm 100%.
Off to England tomorrow for a week but will have my kit with me.
How is the swedish coming along?

RunSam

[TheEd]

get well soon .. will need to upload a sick smilie

Swedish lessons are not in the time budget but 2010 should be better

take it easy and be cautious during this period

enjoy the UK

TheEd

[RunSam]

Hi Ed hope you have had a good Xmas and Newyear.

Update:

Did my 10k race yesterday, time was 42.50 /temp -10
I think this was ok considering I have only been running again for a few weeks. I have restarted the sub 40 program today.
I had a stressful start as I dropped my car keys in the car and could not find them to lock the car( long dumb story). Anyway I missed my start group and ran from the back of the field through all the traffic.
I also struggled to push myself hard enough and felt I was not tied enough at the finish. During the run up to this race I only managed to complete the first week without disruption due to a cold.
I am hoping to complete a few uninterupted cycles of the sub 40 plan starting now!
My next race, is not fixed yet but I will look for something locally for late feb.


Thanks for your help
RunSam

[TheEd]

Good stuff RunSam .. minus 10 is not exactly ideal race conditions

onwards and forwards

TheEd
ps.. Festive Season wishes to you

[RunSam]

Hi Ed,
I had some swelling on the balls of my feet after the 10k race. I did not feel it when I ran but it has still not gone. I have been doing just 20min easy runs since then to let it recovery. The swelling has gone now but it is still a bit tender. I will not do the 2000's until it has cleared up.
What was the cause of this:confused:, is it the lack of miles I have done recently, shoes are 1 year old but I rotate then with 4 others. Can tarmac become harder at low temperatures?


RunSam