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+--- Thread: Sub 40 within reach? (/Thread-Sub-40-within-reach)
Sub 40 within reach? - NordicRunner - 03-05-2014
Hi, just wanted to tell that all went well with the race last weekend. I managed to achieve another SUB 40 10 k, and very pleased with that, after all.
No PB this time, but the course was also slightly tougher due to a change and the weather very hot for Norwegian spring (19-20 C), so I recon the 40 seconds I lost from last year might be "excused" and that my shape is almost as good as last year.
I followed your advice and backed off a bit from the program, to get rid of the tight calves, and it fell into place again quite quick. So I did the 5 K and the 10x400s as planned, which I think was important to get that sub 40 time.
Now I`m not quite sure where to move on, but I might go for another 10 k May 21st and / or a 21 k off road race June 15th (as last year). Today I did 7x1k between 3.45 and 3.38, feeling quite controlled and I hope without producing any tightness in the calves.
Feel that I have learned some lessons and ready for a more steady progression and hopefully without injuries this season
I`ll tell you if/when I decide to jump on to the program again. For now, I`ll just do it a bit less strictly scheduled.
Sub 40 within reach? - TheEd - 05-05-2014
is there time for one cycle / schedule before the race?
TheEd
ps.. congrats on holding it together for 10k, though I think that is down more to personal ability than anything else
Sub 40 within reach? - NordicRunner - 19-05-2014
Hi again. I haven`t been able to follow another cycle, but kept the training on a more than decent level, I would say. Just not quite felt for sticking to a tight schedule the last weeks.
I have not decided if I`ll race wedensday, most probably I will not.
What is definitely on, is a trail 21 K 14th June. So, I`ll mostly be focusing on that in the period to come. Last year I ran it pn 1.32. Hoping to achieve sub 1.30 this year.
Sub 40 within reach? - TheEd - 20-05-2014
if you in sub 40 shape going into the half marathon, you should go sub 90
enjoy
TheEd
Sub 40 within reach? - NordicRunner - 22-05-2014
Well, I decided to race yesterday afterall, and a good decision it turned out to be: New PB is 37.44:whistle:This course was flatter and quicker than the one I have been running every April (where my old PB 39.02 from last spring was achieved). Still, if you compare the two results, I think the progression is bigger than the difference between the course alone would represent. So, I have reason to believe that I have done some right things even without following the schedule:yes:
For now, I will as told, focus on the 21 K. I think the schedule could have worked for that, but I also think it works best to have a slightly more flexible scheme for me these days. I still learn a lot from the program, and the principles behind it. The speed sessions (intervals) are basic part of progression. And I do easy runs in between. Recently, I`ve also been adding some more "progressiv running", like starting out in "easy" pace and then ending harder. This is something I believe is also a good way to practice "race realistic" development during a session. If I find the time and place for going into the schedule again during the summer, I`ll keep you posted. Anyway, I guess I`ll keep you posted on the 21 K.
Sub 40 within reach? - TheEd - 23-05-2014
NR congrats .. as mentioned previously, you no doubt have 'some talent'
it is using that talent correctly that must be harnessed
all the best and may then training me injury from and fulfilling
TheEd
Sub 40 within reach? - NordicRunner - 05-09-2014
Hi, been a while
I had a good spring season / pre summer, with 1.28.52 in the trail half mid June as the latest achievement (and also, last race). Last month has however been a bit dissapointing. Have been battling sickness for more than three weeks now, and kind of frustrated with the situation at the moment. But hopefully able to return to running within short time. I`ve been doing a couple of easy runs during the last week, but seemed that it was a bit too early (body responded not too well). Anyway, in this regard, I am wondering how much of a guidance the HR monitor may be, when it comes to evaluate whether or not the sickness has left the body. I know the rest HR may be a good referance. I`ve been measuring it the last weeks, and it has not shown anything alarmingly. It seems to be quite normal (sub 40). That said, I have not been measuring it before I got ill, but I just can`t see my normal rest HR could be any lower than 35/36 - which is the lowest I have seen in this period.
Another side of it, and actually what I wonder the most: can the the HR data from / during a post sickness run tell you if something is still wrong? Like, if the HR rises much quicker than you are used to, does it signal that you are still sick and should not run? Or may it only be the loss in fitness? For me, I have seen now that my usual easy HR is difficult to keep without keeping a much lower pace than before the sickness period. Btw, I had a holiday before/during sickness, so all in all been out of regular training for about a month now (only four or five easy runs during this period).
Sub 40 within reach? - TheEd - 06-09-2014
HR monitor can be most handy for you
currently you should be running at a jog .. so say you did 30 to 40 minutes now
you would be better off with your pulse being between 130 - 140 bpm
due to me not knowing whether this will be totally suitable to you, I am using a more or less pulse range which seems to be the norm for most runners, it could be different for you
your pace currently at such a pulse should be around 5.10 to 5.20 per k .. if you going at a quicker pace for 130 to 140 then even better
however first give it a try and report back, and then from there we will be able to take thing further
TheEd
Sub 40 within reach? - NordicRunner - 07-09-2014
Thanks Ed!
I tried to reply here last night, but it somehow must have been lost on it`s way.
I think you are about right with the HR / easy pace estimation for me, or at least for what was my fitness level before this involuntary break.
I haven`t really gotten into HR training, but started using the HR belt again in late June, and used this "rule of thumb": easy pace = 5.00-5.30, HR 130-150.
I guess maybe it`s better to keep it as low as possible then, so sub 140.
BUT: I`m curious to know, how much of a deviance should I expect from my "pre off period" HR/pace-ratio, after five weeks of pretty little running? Should I expect the HR to jump quicker into "uneasy" zone?
AND: Is it possible to tell from HR level if you are actually still sick, and should not be running?
All the best
Sub 40 within reach? - NordicRunner - 07-09-2014
Strangely after I published last post, the other post from last night was there...
The two posts were more or less alike, so deleted the one from yesterday, which was less clearly written