Yes will only do the 30k on weekend between the 2k's and 1k's. Should I still just plan to run 75-90 mins tomorrow (i.e. first day of the program)?
Yes to easy week after every 2 cycles on the program. Works great as that's Xmas - NYE for this time
We can discuss the Mara specific training in March. For now focus is on fast 10k in Feb.
Had a decent enough 5k on Saturday, just over 17 on a very tough parkrun course. I'd had a deep tissue massage the day before so legs were very heavy (it was the only time I could squeeze it in unfortunately!).
Feeling great this morning, weight coming off and looking forward to this cycle.
good to read Jamie .. you understanding what is needed and this can only lead to better performances
TheEd
5x2kR90 (Track)
6:46 (HR Avg:147 | Max:159)
@90s 76
6:50 (HR Avg:155 | Max:163)
@90s 87
6:55 (HR Avg:157 | Max:165)
@90s 89
6:55 (HR Avg:158 | Max:167)
@90s 93
6:49 (HR Avg:160 | Max:169)
@90s 95
Weight: ~80kg
Weather: 8 deg, 15-20mph wind!
Super windy today so the times aren't all that great. But had HR monitor and seem to be getting up to where I need to be to improve. Pretty tough session (drank/ate waaay too much last night at Xmas party!) but I think it's probably progress on last week given the wind.
Looking forward to the 30k this weekend. Legs feeling good.
J
good to get the session under the belt
let me know how the long run goes
TheEd
Decent long run yesterday - 15k social jog (4:49 pace) then picked it up for final 16k (averaged 3:58 over hills/mud). 2hrs 15mins for the full 31k.
Recovered with an easy long ride today. Let's see how the legs feel for the 1k's.... could be interesting!
6x1k R60 (Track)
3:17 (HR Avg:152 | Max:161)
@60s 96
3:15 (HR Avg:155 | Max:165)
@60s 103
3:14 (HR Avg:158 | Max:168)
@60s 107
3:15 (HR Avg:161 | Max:171)
@60s 110
3:16 (HR Avg:162 | Max:172)
@60s 118
3:14 (HR Avg:163 | Max:173)
@90s 100
Weight: ~79kg
Weather: Breezy (9mph), Cool
Moving in the right direction. Legs were a bit unresponsive for the last 3... definitely feeling the 30k from weekend!
now to recover ..no running .. rather swim or cycle
but focus on recovery
next session is the paced run over the weekend
all OK??
TheEd
Confession... I may have done a super easy 10k this morning before I saw your post
luckily legs felt great though so I've gotten away with it.
Will take it easy and just ride/swim tomorrow. Rest friday and then go for a decent tempo 5k on Saturday.
Cheers,
Jamie
and .. how was the Saturday run then?
TheEd
Well... some old friends were riding this morning so I couldn't pass up the opportunity & had to shift the schedule around a bit.
So, after a 4hr 15min ride (120km in the hills - felt great!), I rested on the sofa for a couple of hours then jogged over to the gym treadmill. 1% gradient.
16:38... which I thought was ok? First 3km @ 18k/h, then ramped it up to 18.3k for 1.5km, then last 0.5km at 20kph for the big finish.
Useful thing about the treadmill is I could get accurate HR data.
[COLOR="Red"]152 @ 2mins
161 @ 5mins
167 @ 12mins
170 @ 14mins
171 @ 16:38[/COLOR]