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+--- Thread: Sub 45 by Nov 18th (/Thread-Sub-45-by-Nov-18th)
Sub 45 by Nov 18th - raven_bc - 20-11-2012
Hello Ed,
Here's the updates
Sat 21.27k 5:56 pace AVG HR 153 (Road & Trail Running lots of hills)
Sun 11.78k 5:56 pace AVG HR 141 (Running Group)
Mon 6.07k 5:40 pace AVG HR 147
Today 12.17 pace 5:21 AVG 152
Lap 1 4:29 AVG HR 158 Rest 61 MIN HR 157
Lap 2 4:23 AVG HR 165 Rest 61 MIN HR 162
Lap 3 4:21 AVG HR 167 Rest 63 MIN HR 162
Lap 4 4:24 AVG HR 167 Rest 67 MIN HR 163
Lap 5 4:24 AVG HR 166 Rest 62 MIN HR 159
Lap 6 4:18 AVG HR 166 Rest 60 MIN HR 159
The first couple felt fine for the last 3 I felt my legs and my glutes start to hurt more than I was running out of effort, found it harder to maintain the leg turnover. Overall though I feel it a lot better than my last 6x1k!
Thanks
Raven
Sub 45 by Nov 18th - TheEd - 20-11-2012
great going .. you need to focus on recovery now you have put a lot of running into the last 8 days
make recovery your number 1 priority
:yes:
TheEd
Sub 45 by Nov 18th - raven_bc - 20-11-2012
So I suppose that means no easy run tonight? Should I just follow the rest of the training program with a 30 min tomorrow and an hour on thursday?
Thanks,
Raven
Sub 45 by Nov 18th - TheEd - 20-11-2012
you have done some good work so you now have to teach your body the rhythm the cycles are intended to achieve
workload - super compensation then easier training and test
the only way you achieve this is getting the decent recovery in
so yes, back off a little
you have a paced run the end of this week, right?
what have you planned for next week, the end of cycle test?
things look good currently, let's make the most of it
TheEd
Sub 45 by Nov 18th - raven_bc - 20-11-2012
Ok time to take things easy and recover. :yes: that will feel strange.
I have the 5k paced run this Saturday. I was thinking of starting tempo at around 4:25 and possibly speed it up depending on how I feel.
I will then continue through the rest of the program as I have a 10k race on Dec 2nd.
Thanks,
Raven
Sub 45 by Nov 18th - TheEd - 21-11-2012
great Raven .. look forward to your 5k feedback and then we can look towards the 10k
enjoy
TheEd
Sub 45 by Nov 18th - raven_bc - 24-11-2012
Wed 7.28k pace 6:07 44m AVG 139 (Running group)
Thu 9.91k pace 6:27 1h03 AVG 137 (Running group)
I did the 5k today it was much cooler than last time about 0C with fairly strong wind, unfortunately I was running into the wind about 20-30kph from the first 500m to 3.6k. I was hoping to make it into the 21's today but no such luck. I know I started quick and tried to pull back but no such luck.
1K 4:19 avg 163 max 172
2K 4:32 avg 169 max 173
3K 4:32 avg 172 max 173
4K 4:35 avg 172 max 174
5K 4:27 avg 173 max 175
total 22:26 avg 169
So racing a sub 45 next sun is looking unlikely. So tomorrow a longer run then an easy 30 on mon then tues is fartlek what pace should I be working on for that? 4:30 4:35?
Thanks
Raven
Sub 45 by Nov 18th - TheEd - 25-11-2012
give it time and maybe some decent weather conditions for you to begin seeing the changes
remain positive as you are doing some good work
onwards and forwards
TheEd
ps.. for the fartlek session, yes, effort around 4.30 per k
Sub 45 by Nov 18th - raven_bc - 26-11-2012
Thanks Ed I'll do the fartlek at 4:30 and report back.
Raven
Sub 45 by Nov 18th - raven_bc - 27-11-2012
TheEd,
Here is my update.
Sun 7.44k pace 6:00 AVG HR 142 9running group)
Mon 6.25k pace 5.16 AVG HR 150
I ran the fartlek today
1.5k warmup
1st 1.12k pace 4:28 AVG HR 155 Max 167 Rest Min HR 153
2nd 1.12k pace 4:28 AVG HR 162 Max 168 Rest Min HR 159
3rd 1.13k pace 4:27 AVG HR 166 Max 170 Rest Min HR 152
2.45k cool down
Total 7.82k pace 5:03 AVG HR 153
The Fartlek felt pretty good relatively comfortable. My 10k race is on Sunday how should the rest of my week look like? I'm thinking the race I should be starting aroudn 4:35-4:40 for the first little while and see if I can comfortably start speeding up after half way, thoughts?
Raven