+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: Masters Training (https://www.time-to-run.com/forums/Forum-Masters-Training)
+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 07-11-2025
Hi Ed,
yes, I use garmin connect. Vo2max was 49 , dropped to 47 on Monday.
Just for my clarification, do you want me to start following the 50minute 10k program, and not run consecutive days?
Phil
RE: Yes please... - TheEd - 08-11-2025
Hi Phil .. yes, you have been on the programs before so you would be aware of the routine.
So, use the 50 minute framework and then we will tweak it in the future to benefit you more
and yes, no run Wednesday currently and we place the long run in on Saturday
within a few weeks we will modify things and then create a new framework for you which hopefully allows you to gain momentum without any problems
TheEd
RE: Yes please... - phil - 10-11-2025
Hi ED
So I did not do any running this weekend....my bad.
Did a 75 min easy run this morning. Avg HR 128, Avg pace 6.31/km, 11.4km
* The last time I did any interval work was back in April this year. I need advice on what to do for planned Wednesday quality session
Rough plan for this week.
Mon – 60 - 75min easy run - done
Tu – rest
wed- ? - wait on Ed's advice
Th- rest
Fr – 40min easy run
sat- rest
sun – 90min long run
* Next week will then start on tuesday with monday a rest day
Regards
Phil
RE: Yes please... - TheEd - 10-11-2025
Hi Phil, don't stress too much
which heart rate monitor are you using?
I would really like to tap into your zones. One good thing and which should be good news for you, is that your running level is actually quite high for the lower vo2max max of 47 - 49. This definitely coincides with my thoughts on the runner and the aerobic capacity dropping as we get older.
It is going to be great to see how performances improve once the vo2max goes over 50
please let me know how you recover from today's run and then we can look to put something out on Wednesday
TheEd
RE: Yes please... - phil - 11-11-2025
Morning Ed
I'm using a garmin forerunner 255.
I did no run this morning. Did a leisurely 40min walk.
I think recovery is okay and I should be ready for a run tomorrow morning. Maybe I should try something a bit faster to ease me back into intervals and faster running... your thoughts?
Phil
RE: Yes please... - TheEd - 11-11-2025
Hi Phil, consider doing the 3 x 2k with Rest 2 minute in-between, so we can get a reading
don't run too hard, do the session as a marker
by the way, are you able to swim?
TheEd
RE: Yes please... - phil - 12-11-2025
Morning Ed,
To tell the truth, I was bit nervous for this morning session, as its been awhile since I have done any quality work. I was concerned if could complete the session. However it went surprisingly well. I got into a rhythm quickly and it did not feel that I pushed to hard.
Warm up - 14min, avg HR -125, pace-7.18/km - did some strides as well.
1. 2km avg HR-139, pace- 4.51/km , rest 2min
2. 2km avg HR-141, pace-4.52/km, rest 2min
3. 2km avg HR-148, pace-4.53/km, rest 2min
cool down - 18min, avg HR-118, pace-6.27/km
Must say that my legs feel that they worked, especially hamstrings. Did some foam roll and sat in splash pool for 5min.
I live in a small coastal town in the western cape. So i do not have access to a track. Intervals are done on the road (1km loop). I also do not have access to a pool to swim. However we have a tidal river which is safe and lots of people use the river to swim. We have a couple of triathletes who utilizes the river for their training. So I can use the river to swim.
Regards
Phil
Ed,
Forgot to mention that I also do not receive email notifications.
Can you help with advice on when to do some leg strength training, so that it does not impact the next run..
RE: Yes please... - TheEd - 12-11-2025
Hi Phil, please send me an email to editor @ time-to-run .com then I can notify you when I respond to your posts (looking into the email notification problem)
your 2k session looks interesting and great to see you were able to enjoy it
the plan is to focus on recovery now .. if you are able to do some swimming, simple relaxed swimming up and down, this is aimed at leg recovery
you can also include 10 press-ups and sit-ups to the routine and we will get round to the leg strengthening exercises at a later stage
so in closing, our main focus is now on recovery and this recovery is the priority before the next run. So no running till we know how you are going
so currently, one day on and one day off and as we build up we can begin adding further runs
we have to be a little patient here
till later TheEd
RE: Yes please... - phil - 13-11-2025
Morning Ed,
I got the sequence wrong when I posted the run information yesterday. Interval 3 is actual the first one and the 1st interval is actually the last one. It should be this.
1.2km avg HR-148, pace-4.53/km, rest 2min
2. 2km avg HR-141, pace-4.52/km, rest 2min
3. 2km avg HR-139, pace- 4.51/km , rest 2min
Phil
RE: Yes please... - TheEd - 13-11-2025
all good Phil .. interesting to see that your pulse was lower while running faster on the 3rd 2k .. most interesting as you may fall into the category where a warming up makes you more efficient
on your Garmin connect .. scroll down to where it shows the zones and see where most of your running took place
if you can post what your zone heart rate for the zone 2 . 3 and 4 ..
little steps
TheEd