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+--- Thread: Sub 45 by Nov 18th (/Thread-Sub-45-by-Nov-18th)
Sub 45 by Nov 18th - raven_bc - 10-11-2012
Ed,
Ok so I was unable to sign up for the race as it had sold out by the time I got my act together. So I did an easy hour run on Thursday, no data as I turned off my watch after a couple K by accident.
Took Friday as a rest day and ran my 5K tempo/paced run today. I tried to start off at 4:30 but couldn't get the pace right. I look at the pacing on the watch which isn't all that great it bounces around a lot. Here's the data. I did a 1.5K warm up and down as well
1K 4:21 AHR 160
2K 4:26 AHR 168
3K 4:27 AHR 171
4K 4:33 AHR 172
5K 4:25 AHR 174
Max heart rate 176.
It felt tough but I think i had some more in me, not much. I don't think I could have done it twice though for a sub 45 10k. not yet anyways.
Thanks for all your help so far this is the fastest I've ever run a 5K so I already feel great about it!
Sub 45 by Nov 18th - TheEd - 10-11-2012
raven .. actually, this is good pace judgement
nice going and congrats on the PB (personal best)
so what now for next week?
TheEd
Sub 45 by Nov 18th - raven_bc - 10-11-2012
Thanks Ed,
I'm really synched about the PB. So I'll keep following the sub 45 training plan so tomorrow is an hour easy. I did see Tuesday is Fartleks can you give more info on how those should be run I see 3 reps of 5mins at 10k pace with an easy 1min rest. So should that be an easy warm up then run the 3 reps and warm down? Should I be going for a 4:30 pace?
Thanks,
Raven
Sub 45 by Nov 18th - TheEd - 10-11-2012
raven .. if you have not got a race next weekend then you can consider switching back to week 1 of the program
what say you?
TheEd
Sub 45 by Nov 18th - raven_bc - 10-11-2012
Sounds good, so a few easy runs then start back up on Tues? What should my goal be for the Thursday run?
Thanks,
Raven
Sub 45 by Nov 18th - TheEd - 10-11-2012
4 x 2k session at 4.35 to 4.40 per k
9.10 to 9.20 per 2k
start the first 2 @ 4.40 and if you feeling good then increase tempo to 4.35 per k
and .. starting on Tuesday with program and easy runs till then
TheEd
Sub 45 by Nov 18th - raven_bc - 15-11-2012
Hello Ed here is the update
Sun 10.14k 6:23 avg HR 136 (Running Group)
Mon 5.86k 5:30 avg HR 149
Tue Morning 11.45k 5:33 avg HR 147
Tue Eve 7.78k 6:40 avg 147 (Running Group)
(Skipped Wed as I was too tired in the morn)
Today 14.09k 5:21 avg 156
Split 1K time/2k time/tot Avg HR Max HR, Rest Min HR
Lap 1 4:38/4:42/9:20 160 165, 109s 145
Lap 2 4:44/4:37/9:21 165 171, 116s 117
Lap 3 4:29/4:30/8:59 167 172, 87s 163
Lap 4 4:26/4:24/8:50 172 176, 101s 153
It was cold out today and I wasn't really happy to be running but I warmed up after a couple of intervalss. Mty rest after the second interval was because a dog stole my water bottle and I had to find it.
Let me know your thoughts.
Thanks,
Raven
Sub 45 by Nov 18th - TheEd - 15-11-2012
good session but what makes it special is the dog stealing the water bottle .. brilliant
if you running with the club maybe you should consider 1 run a day while you get used to the fast sessions
day 3 to Day 8 are quite important to get the most out of the program
weeks 2 & 3 after Day 8 can be played around with
over to you
TheEd
Sub 45 by Nov 18th - raven_bc - 15-11-2012
Ed thanks for the feedback, that dog was trouble, I was really cursing for a bit as I was thirsty!
Ok I'll try to stick to one. It's a little difficult as the group runs on Tues/Thur and sometimes on the weekends. The extra run hasn't been bothering me as it's done very easy, but I get your point extra rest is required to make sure I get a solid day 3 and day 8.
So for the 6x1k what should I be aiming for as far as pace?
Thanks
Raven
Sub 45 by Nov 18th - TheEd - 16-11-2012
good stuff as you develop and speed up you will see the need
1k session pace = 10 seconds per k faster .. 4.25 to 4.30 per k
looking fine
TheEd