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+--- Thread: break 38 (/Thread-break-38)
break 38 - RunSam - 13-09-2011
17th Sep I will not do as I am commited to a 20km time trial (bike) the day after.
The next one will be Oct 15th (AlingsÃÂ¥s) and then Silvester Lopet 31st Dec.
Sound ok?
RunSam
break 38 - RunSam - 16-09-2011
Hi Ed,
Did my 6x1000m /R60 today, was supposed to do it tomorrow but thought it would be best to swop it around and have an easy run tomorrow ahead of sundays (time trial) bike ride.
temp 7 degrees
light wind / sunshine
Local 400m track
1) 3min 48
max 168
av hr 155
2) 3.50
mav 173
av hr 158
2) 3.50
mav 173
av hr 158
4) 3.54
mav 179
av hr 167
5) 4.02
mav 180
av hr 170
6) 4.06
mav 179
av hr 168
Total 23.33
Almost enjoyable at this pace.
Thanks
RunSam
break 38 - TheEd - 17-09-2011
apologies for missing the earlier post Sam .. so you doing the cycle tomorrow
try to get the program to where you starting on a Tuesday .. so Day1 next Tuesday .. the program is designed for this balance
let me know how the cycle race goes as we pushing and planning a lot more data associated with Triathlons - www.time-to-tri.com in the future
all the best
TheEd
break 38 - RunSam - 22-09-2011
Hi Ed,
What pace do you suggest I run my paced 5k run at? Thinking I might do a simulated 10k race (local track) on day 19.
Thanks
RunSam
break 38 - TheEd - 23-09-2011
normally the paced run is the speed you would like to race your 10k in .. so if sub 38 is the 10k plan then 19 minutes would be the paced run and you can always accelerate the last 1k if relaxed
do note, it is not wise to go out hard and then blow as that defeats the objective of the session, rather a paced run with stronger finish
going off your recent 1k session, starting out at 3.55 per k would be a wiser option and then see how you feel after 3k or so
enjoy
TheEd
break 38 - RunSam - 24-09-2011
Completed the 5k paced run today.
Local 400m track
Distance 5000m
Summary 20:31
400m 1:36.0 0.41 3:54.5
800m 1:40.5 0.41 4:05.2
1200m 1:38.7 0.41 4:00.6
1600m 1:37.7 0.41 3:57.4
2000m 1:36.5 0.41 3:58.1
2400m 1:33.9 0.41 3:49.9
2800m 1:37.5 0.40 4:02.3
3200m 1:38.3 0.41 4:01.1
3600m 1:40.2 0.41 4:05.5
4000m 1:45.3 0.41 4:15.0
4400m 1:43.6 0.41 4:12.2
4800m 1:37.2 0.41 3:59.3
5000m 0:45.4 0.20 3:46.4
Developed a stitch at 2800m had to slow down for 4 laps. Had not allowed my lunch to go down.
Will finish this cycle then start the next which fits nicely with my next race.
Hope all has gone smoothly your end.
RunSam
break 38 - RunSam - 16-10-2011
Hi Ed,
Ran 10.2km race yesterday ( AlingsÃÂ¥s Running Lights) nice flat course consisting of 2 laps around a town centre with only 400 runners.
Completed it in 42.17
Race max hr 179
Av hr 170
Absolute max is 193
Rest pulse is 36
I faded badly, my breathing was fine but I was completly powerless over the second half. Just could not hold the pace.
I have actually done very few longer runs during the past year due to my foot and knee problems. The few I have done have been really leasurely. Does this explain my lack of power and stamina?
The time is not disastrous I know, but I had so much more speed there somewhere.
Thanks
RunSam
break 38 - TheEd - 17-10-2011
most definitely .. if you have not got as much fitness and you go out at what you would consider your normal tempo, you would suffer in the latter stages of the run
in the 10k race the grind starts from 7km and if you already running on empty the last 3k can be more than a moment of suffering
in the programs your results are determined via your 2000m session
the more easy those become, the more easy racing becomes
it is that simple
Onwards and forwards
TheEd
break 38 - RunSam - 17-10-2011
Hi Ed
Next race is Sylvester Loppet 31 Dec.
This gives me 10 weeks to improve my stamina. I plan to run my longer (50min -1hr) a little faster up to around 5min per km. I have been running these too slowly. I have been running these at 6min per km and pulse under 120!
Day 1 of new cycle starts today!
RunSam
break 38 - TheEd - 17-10-2011
before pushing you easy run pace up, get through Day 3 to Day 8
then pushing the pace up for the easy runs would be more advisable
onwards and forwards
TheEd