01-06-2010, 03:49 PM
Pages: 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81
01-06-2010, 04:19 PM
I noticed that. I'm not sure if it has anything to do with the fact that morning runs are tougher for me. Like I said before, this was the first time I had a quality session in the morning. :confused: Perhaps, it has gone crazy for a while during each rep like happened during the 10k race.
Although HR are high, I could rest over the period and catch my breath.
I'll pay better attention to this.
MMS
Although HR are high, I could rest over the period and catch my breath.
I'll pay better attention to this.
MMS
02-06-2010, 04:50 AM
am runs are often more difficult for a number of runners, so it is encouraged to have a routine to active the body via a decent warm up routine
Cheers and enjoy
TheEd
Cheers and enjoy
TheEd
21-06-2010, 05:05 PM
Hi Coach,
Came back yesterday and had a great time during my vacations. The only problem was that I got sick and could run only 3 times during the last 2 weeks. Iôm almost fully recovered from a cold (itôs been 1 week since the symptoms started) and Iôm thinking of going out for a 30min easy tonight. I forgot to check my waking pulse this morning. :duh: I have a 10k race next Sunday, but now expectations are lower.
Iôll follow the same schedule for a week before a race and keep you posted as I progress. What do you think?
Tks.
MMS.
Came back yesterday and had a great time during my vacations. The only problem was that I got sick and could run only 3 times during the last 2 weeks. Iôm almost fully recovered from a cold (itôs been 1 week since the symptoms started) and Iôm thinking of going out for a 30min easy tonight. I forgot to check my waking pulse this morning. :duh: I have a 10k race next Sunday, but now expectations are lower.
Iôll follow the same schedule for a week before a race and keep you posted as I progress. What do you think?
Tks.
MMS.
22-06-2010, 05:59 AM
you could consider doing a 6 x 1000m session on Thursday at 5 to 10 seconds slower than previously, this will give you indication of how things are going
hopefully everything runs smoothly
good to have a nice vacation
TheEd
hopefully everything runs smoothly
good to have a nice vacation
TheEd
28-06-2010, 11:47 AM
Hi Coach,
Sorry for the lack of news but now things should be back to normal.
I had my 10k race yesterday and had great fun with it. Tried to reach the same sub 48 from the previous race but it didnôt happen. Felt a little out of breath (up to Saturday was still feeling a bit down from that heavy cold) during the race, but could finish strong.
Hereôs the splits.
K|Time|AHR
1|04:34|172
2|04:41|181
3|04:47|184
4|04:52|185
5|05:10|186
6|05:00|187
7|05:16|189
8|05:02|187
9|04:38|190
10|04:37|194
10|48:37|186
This is the same race I "ran" in March. Thereôs a bridge btw the 5th and 7th that you cross it and make a U turn and cross it back. The 7th was slower because I had to stop to tie my shoes. When I was reaching for water, a guy behind me stepped on my shoe. But thatôs ok, accidents happen.
I think it was a good result considering the lack of training this month and the cold/flu I got.
No races programmed for July. Iôm still considering a 10k in August. Iôll let you know.
Felling ready for Sub45 cycle 3 starting tomorrow.
:mrburns:
Cheers
MMS
Sorry for the lack of news but now things should be back to normal.
I had my 10k race yesterday and had great fun with it. Tried to reach the same sub 48 from the previous race but it didnôt happen. Felt a little out of breath (up to Saturday was still feeling a bit down from that heavy cold) during the race, but could finish strong.
Hereôs the splits.
K|Time|AHR
1|04:34|172
2|04:41|181
3|04:47|184
4|04:52|185
5|05:10|186
6|05:00|187
7|05:16|189
8|05:02|187
9|04:38|190
10|04:37|194
10|48:37|186
This is the same race I "ran" in March. Thereôs a bridge btw the 5th and 7th that you cross it and make a U turn and cross it back. The 7th was slower because I had to stop to tie my shoes. When I was reaching for water, a guy behind me stepped on my shoe. But thatôs ok, accidents happen.
I think it was a good result considering the lack of training this month and the cold/flu I got.
No races programmed for July. Iôm still considering a 10k in August. Iôll let you know.
Felling ready for Sub45 cycle 3 starting tomorrow.
:mrburns:
Cheers
MMS
28-06-2010, 01:26 PM
This truly sounds promising and it should put a little more confidence in your bank to move towards achieving your next goal
you have been patient and worked through a great amount of frustration, well done for sticking to the task and believing
nice going
TheEd
you have been patient and worked through a great amount of frustration, well done for sticking to the task and believing
nice going
TheEd
02-07-2010, 06:53 PM
Hi Coach,
Remember thar HR data of the morning 6x1000m? I believe it wasnôt accurate. I would also include the last kms of my 10k race where it recorded an avr of 190 -194 bpm. Yesterday, during the 2000m, my watch was warning me (with a beep) that it was over the max hr (which is 190) even at the beginning of each rep. So, when I placed it right, it would show the right number. It was warning me during the end of the race, but as I was feeling ok, I just ignored it. So, probably it happened during that 6x1000m and during the last kms of the race, once I havenôt had any km above 190bpm until this events.
Yesterdayôs 2000m were tough. Tougher than the first one after my recovery. Youôll see the data beIow.
Jun 29th - 60-70 min - Day 01
Night Run
Time: 60min
Dist: 9,3Km
AHR:155
Temp: 17C
Jun 30th - 30 min - Day 02
Night Run
Time: 30min
Dist: 4,6Km
AHR:149
Temp: 22C
Jul 1st - 4x2k @4:25min/k - Day 03
Night Run
Temp:22C - 10 min warm up - 10 min cool down.
K|Time|AHR |RHT
2|08:50|177|165
2|08:48|183|167
2|08:54|184|167
2|08:51|186|171
8|35:23|182|167
Iôve got a blister on my left foot. Letôs see if it wonôt become a problem for tomorrowôs long run. :mad:
Jul 2nd - OFF - Day 04
Great to be back once again. I truly believe Iôll achieve my goals and reach a new level on my running. Thank you for your support and advice. Itôs been very important. :great:
Cheers
MMS
Remember thar HR data of the morning 6x1000m? I believe it wasnôt accurate. I would also include the last kms of my 10k race where it recorded an avr of 190 -194 bpm. Yesterday, during the 2000m, my watch was warning me (with a beep) that it was over the max hr (which is 190) even at the beginning of each rep. So, when I placed it right, it would show the right number. It was warning me during the end of the race, but as I was feeling ok, I just ignored it. So, probably it happened during that 6x1000m and during the last kms of the race, once I havenôt had any km above 190bpm until this events.
Yesterdayôs 2000m were tough. Tougher than the first one after my recovery. Youôll see the data beIow.
Jun 29th - 60-70 min - Day 01
Night Run
Time: 60min
Dist: 9,3Km
AHR:155
Temp: 17C
Jun 30th - 30 min - Day 02
Night Run
Time: 30min
Dist: 4,6Km
AHR:149
Temp: 22C
Jul 1st - 4x2k @4:25min/k - Day 03
Night Run
Temp:22C - 10 min warm up - 10 min cool down.
K|Time|AHR |RHT
2|08:50|177|165
2|08:48|183|167
2|08:54|184|167
2|08:51|186|171
8|35:23|182|167
Iôve got a blister on my left foot. Letôs see if it wonôt become a problem for tomorrowôs long run. :mad:
Jul 2nd - OFF - Day 04
Great to be back once again. I truly believe Iôll achieve my goals and reach a new level on my running. Thank you for your support and advice. Itôs been very important. :great:
Cheers
MMS
09-07-2010, 03:06 PM
Hi Coach,
feeling really great this week. No symptoms left and didn't missed any run. Good to be back on my running routine again.
Jul 3rd - 90min - Day 05
Morning run @ the beach
Time: 90min
Dist: 13,8km @ 6:31/km
AHR: 155
Temp: 26C
Jul 4th - 30min - Day 06
Morning run @ the beach
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 151
Temp: 27C
Jul 5th - 30min - Day 07
Night run
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 145
Temp: 20C
Jul 6th - 6x1000 - Day 08
Night run
Temp: 22C
K|Time|AHR|RHT
1|04:15|171|169
1|04:17|178|173
1|04:14|181|172
1|04:15|182|172
1|04:15|182|176
1|04:14|185|177
6|25:30|180|173
Jul 7th - 30min - Day 09
Night run
Time: 30min
Dist: 4,8km @ 6:15/km
AHR: 149
Temp: 22C
Jul 8th - 80min - Day 10
Night run
Time: 60min
Dist: 9,4km @ 6:23/km
AHR: 145
Temp: 22C
Jul 9th - OFF - Day 11
Now, considering next week. Should I finish this cycle doing the 3rd week or start a new one on Tue with the 2000's next Thur?
Cheers
MMS
feeling really great this week. No symptoms left and didn't missed any run. Good to be back on my running routine again.
Jul 3rd - 90min - Day 05
Morning run @ the beach
Time: 90min
Dist: 13,8km @ 6:31/km
AHR: 155
Temp: 26C
Jul 4th - 30min - Day 06
Morning run @ the beach
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 151
Temp: 27C
Jul 5th - 30min - Day 07
Night run
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 145
Temp: 20C
Jul 6th - 6x1000 - Day 08
Night run
Temp: 22C
K|Time|AHR|RHT
1|04:15|171|169
1|04:17|178|173
1|04:14|181|172
1|04:15|182|172
1|04:15|182|176
1|04:14|185|177
6|25:30|180|173
Jul 7th - 30min - Day 09
Night run
Time: 30min
Dist: 4,8km @ 6:15/km
AHR: 149
Temp: 22C
Jul 8th - 80min - Day 10
Night run
Time: 60min
Dist: 9,4km @ 6:23/km
AHR: 145
Temp: 22C
Jul 9th - OFF - Day 11
Now, considering next week. Should I finish this cycle doing the 3rd week or start a new one on Tue with the 2000's next Thur?
Cheers
MMS
09-07-2010, 05:24 PM
your 1000m session looks pretty decent
go through this cycle and next week consider a 4 or 5km time-trial
this should set you up quite nicely to build further towards the August race
TheEd
go through this cycle and next week consider a 4 or 5km time-trial
this should set you up quite nicely to build further towards the August race
TheEd