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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - TheEd - 23-03-2026
Hi Phil .. you moving forward with gusto .. nice
let's hope tomorrow is an enjoyable session
take care
TheEd
ps.. it's great to see the quick recovery between runs
RE: Yes please... - phil - 24-03-2026
morning TheEd
I had a 30km/h south easterly wind that I had to content with this morning. But then again it was also at my back for some of the time. I worked harder against the wind just to maintain the desired pace, and that took a bit more out of me. Otherwise I'm happy with the session.
WU - 27min (including some strides)
1x1k - Pace 4:27/km, HR 172,
Z3 - 0:20, Z4 - 0:18, Z5 - 3:53
Rest 2min
1x2k - Pace 4:35/km, HR 174
Z3 - 0:12, Z4 - 0:12, Z5 - 8:24
Rest 2min 15sec
1x1k - Pace 4:27/km, HR 174
Z2 - 0:25, Z3 - 0:15, Z4 - 0:10, Z5 - 3:39
Rest 2min
CD 14min
RE: Yes please... - phil - 27-03-2026
Thursday,
30mn tempo run, struggled to find a rhythm. Ran the first 2k's to fast, then 3rd slow etc. Pace was not my usual consistency. Overall pace to fast for a tempo run and it showed in my HR which was high
WU - 20min
30min tempo run - HR 178, pace 4:48/km, time 30:03, distance 6,20km
Z4 - 0:25, Z5 - 28:52
CD - 10min
Phil
RE: Yes please... - TheEd - 28-03-2026
Hi Phil, let's see how things go in your next run, you have been showing a consistent pattern of having these lousy runs before a nice run
TheEd
RE: Yes please... - phil - 29-03-2026
Hi TheEd
yes, these lousy runs are a real mystery to me.., as I have been very consistent in the training and I think I missed maybe one or at the most 2 sessions the past 5 months.
However if I look at Thursdays tempo run, it was a bit faster than usual and I did not felt very fluent, and although I ran almost the entire session in Z5 I did not felt completely wasted afterwards. I recovered rather quickly and in my cooldown run my HR dropped quickly to Z2 @ pace of 6min/k. The quick recovery is probably the most positive aspect for me at this stage.
Back to this mornings long run. I was looking forward to this, as my plan was to run a piece of trail that I have been missing. Ended running a bit longer than usual, but handled it well. Felt that I could have run another kilometer or two longer.
HR - 161, pace - 6:28/km, time - 2:03, dist - 19,02km
Z2 - 22:57, Z3 - 56:37, Z4 - 30:47, Z5 - 11:33
The trail portion was around 8k with some nice long hills...
On to next week...
Phil
RE: Yes please... - phil - 01-04-2026
Morning TheEd.
Slept badly on Monday night and therefore skipped the interval session on Tuesday and went for a 30min hike instead. Did the interval session this Wednesday morning. Felt good, had a nice rhythm and enjoyed the session.
WU - 22min, including some strides
1 x 1k - HR 172, pace 4.26/km
Z4 - 2.30, Z5 - 1:10
R2min
1x2k - HR175, pace 4.33/km (probably to fast)
Z4 - 2.50, Z5 - 5.10
R2min
1x1k - HR 174, pace -4.27/km
Z4 - 1:28, Z5 - 2:20
R2min
CD - 20min
At the end an enjoyable and rewarding session.
RE: Yes please... - TheEd - 02-04-2026
Hi Phil, the 2k time is coming along quite nicely and hopefully the rhythm becomes more steady
have you decided on whether you will run the 10k race, for definte, yet?
TheEd
RE: Yes please... - TheEd - 02-04-2026
Hi Phil, the 2k time is coming along quite nicely and hopefully the rhythm becomes more steady
have you decided on whether you will run the 10k race, for definite, yet?
TheEd
RE: Yes please... - phil - 02-04-2026
Hi TheEd,
Although my passion is off road running, I want to see how close I can get to 45min for a 10k road race. We started this journey in November of last year and I have only ran trail races and therefore could not test myself. As a result I do not know if I have improved, or if my my performance are dropping. I have been doing quite a bit more interval training work that I'm used to, and therefore my performance should have improved..., but sometimes I'm not sure. Garmin data says my Vo2max dropped from 50 in December to 47 now, but LT threshold is higher....garmin confuses me sometimes
So yes, I want to commit to a 10k road race. There is one in our district on the 27 of June which I want to aim for. After that I would like to prepare for a 2 day trail race (day1 – 15km, day2 -16km) in September.
After next week Saturdays trail race it leaves 10 weeks to prepare for the 27th of June. Shall we see what is possible?
Phil
--------
As a after thought, 10 weeks is maybe not a enough time, but I'm willing to give it a good bash...
RE: Yes please... - TheEd - 03-04-2026
HI Phil .. the main thing that is happening is that you are enjoying your running while learning about the changes.
In our journey here, it is to document the process, so that others can learn from your experience
regarding the 10k event, it is meant to be fun, if the VO2 max has dropped, I am sure it will return, especially as we come to grasp with the train ing and what works for you
from my side I am happy to see a pattern developing, even if it is sometimes frustrating
TheEd