on the next cycle we will increase the 2000m session 5 x 2k with Rest 90 seconds .. this will be the ultimate progress and will set you up for better performances over 10km
yes yes
TheEd
ps.. a great weekend to you
TheEd Wrote:on the next cycle we will increase the 2000m session 5 x 2k with Rest 90 seconds .. this will be the ultimate progress and will set you up for better performances over 10km
yes yes
TheEd
ps.. a great weekend to you
OH! The 5x2000m has arrived! :rip: :laugh:
Hi Coach,
Yesterday I had the same feeling of the 2000m while doing the 1000m. Felt great all the way. Better performance this time compared to previous, but this time there wasnôt a great difference on temperature (20C 3 weeks ago, 17C last night).
The runs on the weekend (long and 30min runs) were in the morning under warm temperatures, around 27C. So, I suffered a little as youôll see my average heart rate on these runs.
Anyway, things are looking very promising.
Oct 16th - 90min - Day 05
Morning Run
Time:90min
Dist:14,0K
AHR:157
Temp:27C
Oct 17th - 30min - Day 06
Morning Run
Time:30min
Dist:4,9K
AHR:155
Temp:27C
Oct 18th - 30min - Day 07
Night Run
Time:30min
Dist:4,8K
AHR:142
Temp:16C
Oct 19th - 30min - Day 08
Night Run
Temp:17C (bit windy sometimes)
K|Time|AHR |RHT
1|04:11|168|155
2|04:10|171|165
3|04:09|170|163
4|04:08|172|163
5|04:07|172|167
6|04:07|177|170
6|24:52|172|164
Cheers.
MMS
the one aspect of importance on the hot days is re-hydration .. this is most important
the 1000's are certainly looking good and the introduction of the 5 x 2000 will definitely reap the benefits
all is coming along nicely .. and no aches or pains?
TheEd
Yes, re-hydration is being done, more intensively on warm days. I sip water every 3k on all my long runs.
And, nope. No aches or pains lately. After the harder sessions, I ice my right foot and calf for a little while. Itôs working so far. :great:
MMS
try to drink more water after the runs as well and consider having a slightly higher protein intake, even in the form of eggs if possible
cheers
TheEd
Hi Coach,
I had an interesting experience this weekend. I was at the beach and had to run 5K paced, but there was no km markers on the street. So I thought, Iôll have to run just feeling the speed. As I wanted to run around 4:25-30/km, would go one way during 11m15s and return. I started and was completely focused on my speed, hit the 11min15sec mark and made an U turn. Finished in 22:25. When I got back home here, turned on my computer and measured using map my run. Result: 5,1km!
Hereôs the feedback of my recent runs.
Oct 20th - 30min - Day 09
Night Run
Time:30min (treadmill)
Dist:5,0K
AHR:140
Temp:19C (outdoor)
Oct 21st - 60min - Day 10
Night Run
Time:60min
Dist:9,5K
AHR:145
Temp:19C
Oct 22nd - OFF - Day 11
Oct 23rd - 5K Paced - Day 12
Afternoon Run (@ 5pm)
Temp: 21C
K|Time|AHR
2,55|11:15|167
2,55|11:10|171
5,10|22:25|169
Oct 24th - 60min - Day 13
Night Run
Time:60min
Dist:9,5K
AHR:147
Temp:19C
Tks.
MMS.
TheEd Wrote:try to drink more water after the runs as well and consider having a slightly higher protein intake, even in the form of eggs if possible
cheers
TheEd
Iôll keep that in mind!
nice ... you learning to run by effort and focus which is when the running begins
its the start of a new level
TheEd
Maybe itôs soon to talk about it but I want to run a Half Marathon next year, in April. So, before that I believe Iôd go through Off Period and Build Up. My last race this year is this one on Nov 28th, so maybe after that I would start Off Period/Build Up. Does it sound like a good plan? :mmm:
MMS
that should be fine
TheEd