Calf muscles feels fine but trained, the left calf is not as 'stiff' as the right leg this could be since i ran left in the 400s.
I put anti inflamatory gel on my legs after the 400s yesterday then and i had a healthy meal with salmon after, and protein straight before bed.
My plan today is a easy bike, my feet always feel warm and fresh after this session.
Looking forward for the painful 5k now, this will be on a asphalt road and it will be 2,5km and then 180 turn around, basicly same route as my sub 40 10k.
Best regards
Kyuss
your 5k route looks special
TheEd
Hello Ed,
My 5k run today did not go as planned, i'm sorry to disappoint.
I could already feel it on the warmup that this was not the day, my hr was elevated a lot on easy run pace.
The weather was the warmest so far this year, about 24 celcius with direct sunlight, my body is currently used too 3-7 celcius (winter is just over).
Warmup:
2,57 km / easy pace and strides.
To the "race":
I started out way to hard, running my first 400 meters in slight uphill in 3:08 - 3:30 m/km pace, i tried to slow down when i got to the top, but i guess wanted more than i was ready for and stayed around 3:40.
Splits:
1 / 3:42 m/km / 178 bpm / 186 bpm max
2 / 3:43 m/km / 187 bpm / 190 bpm max
Boom, i stopped when i could see that i suddenly was on 4:00 pace right after the last split.
Probably could have just finished it with a ok time, but i did not want to push it more if could not get to around 18:30s.
After this i walked/jogged back to my car and i was so dissapointed by my mistake.
Driving home i was a bit pissed off, so i drived to a Strava uphill segment and took a 2 year old KOM by 6 seconds (3:29 m/km / 440m / 10% grade).
What will you advice me to do from now on? should i give my body a easy week before i start prepping for the 5th of June race?
Best regards
Kyuss
focus on recovery and you should be OK next time round
TheEd
do look after yourself as improvement that will come from these sessions is going to be quite satisfying
onwards TheEd
I see that people with more milage and with more experience run 10 x repeats instead of 6x.
If adding 4 more reps, should the speed be a few sec slower and the rest 90 sec?
Today i will run 6 x reps, but im thinking of maybe upgrading after this cycle.
the 5 x 2000m session is the 10k pace session and the 6 x 1k is the 5k pace session
the 60 second rest is imperative for the 1000m session
the 2000m session is more superior to doing 10 x 1000m and develops speed endurance in a more specific way
I would advise against changing things, first get the results off the least amount before tinkering
also note, that these programs (framework) were used in a squad system, a sub 35 minute 10k was the slower end of group
in the group: 2 athletes were sub 29 .. 2 athletes sub 30 .. 6 athletes sub 31 .. 6 athletes sub 32
so the system works
in your case, things are going well, be more reserved and enjoy the process, unfortunately, I am not around to monitor the sessions but can advise against becoming too keen .. get some results under the belt and see from there
I hope this helps
for more detail see: www.time-to-run.com/theed/10k-training/behind-the-programs
onwards TheEd
ps.. take a look at this link to see a newspaper clip relating to athletes on the program
https://www.time-to-run.com/forums/Threa...ly-Mileage
I understand it better now, thank you.
Best regards
Kyuss