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+--- Thread: Sub 40 within reach? (/Thread-Sub-40-within-reach)
Sub 40 within reach? - TheEd - 24-04-2013
thanks for the data, this can be used as you progress to see how weight changes with performance
for the 6 x 1 minute fast / 1 minute slow session
the 1 minute fast is at anticipated race pace and so should have you finishing feeling ready to race, you are not to finish feeling fatigued but more ready to race
you can do this session on a road surface
hope this answers your questions?
TheEd
Sub 40 within reach? - NordicRunner - 24-04-2013
OK, yes I understand the logic with the race preparation session tomorrow.
Sounds like a good last session before race.
One thing you didn`t answer was the shoe topic...
The thing is, I haven`t been using these new shoes on the kind of surface that the race is. Don`t know just how important that is, but I guess I should go for the race shoes then at tomorrows session?
Today I will maybe just do the treadmill with my indoor Adidas / or with my race shoes (Mizuno).
Sub 40 within reach? - TheEd - 24-04-2013
yes, you can do the session on the road surface with the race shoes
cheers
TheEd
Sub 40 within reach? - NordicRunner - 26-04-2013
Note to self: Remember to do the last session before race on a treadmill OR with a clock capable of keeping up with rapid changes in pace. My Garmin 210 could not tell me what pace I held for the 6x 1min race pace intervals, with 1 min easy in between. The pace difference was just to big, so it couldn`t adjust in time before the 1 minute had passed. So was a bit frustration and uncertainty during this session, but I guess it`s not that important. Will try to adjust it in the future though, to get a better "race prep" session experience.
That said, I now feel confident that I am as well prepared as possible. The program has helped me enourmusly in structuring and motivating the training. Just have a few last questions before tomorrows race, regarding the last hours before start.
How easy/hard should the warm up be? And when should you start it? You have to stand in line the last ten minutes before the race, and the warm up area is like 5 minutes away, so the warm up must probably end at least 15 minutes before start...
Also curious about water intake recommendations (how much, how close to the race, etc...)
Ready to rumble
Sub 40 within reach? - TheEd - 26-04-2013
try not to complicate things too much before the race
you can warm up more or less the same as what you would before the 5 x 2k or 6 x 1k session
the same applies for water
hope this helps
TheEd
Sub 40 within reach? - NordicRunner - 28-04-2013
Perfect race yesterday! Never felt better. Felt so on top of things that it was almost too easy :yes:
Finished at 39.02 - much better than I thought I was able! Also, I managed to run "negative split" (19:54 / 19:09). Had a lot of strength in the end, and used only 3:18 the last km.
This was awsome" Thank you so much for all advice:notworthy:
Will return later with some HR stats, and discussing plans for the next weeks..
:jive:
Sub 40 within reach? - TheEd - 29-04-2013
quite a performance Nordic Runner, congrats on achieving this, this 'only' shows what natural ability you have hidden below the hood
now don't try go get faster and faster but instead let it come naturally and for you to learn more what is taking place with your runs and why you are doing it
and then getting the body to the start line in good shape and allowing things to happen
and yes, this run shows there is certainly more to come but don't let that be your focus, keep running as an enjoyment and the improvement will come
excellent going
TheEd
Sub 40 within reach? - NordicRunner - 29-04-2013
Thanks for the advice, I am eager to keep up the training but also keep in on an enjoyment level. That said, I feel that following the program has caused me more enjoyment than stress, so the work load has not been too hard. But of course, this will vary over time, with other life ingredients.
For the relatively near future, I have scheduled some more races, which I would like to discuss.
Don`t know if I will go for them all, but at least two of them are allready decided:
Saturday May 11th: Relay run (I`m running for two seperate teams 1800 + 1000 meters - with approximately an hour in between). I look at this as more of a "fun run". Not something I`ll do anything special to prepare...
Tuesday May 21st: 5k race (trail). This one is not decided, and not very important, but could be fun.
Saturday May 25th: 10 k race (very flat course, mostly on roads). This one I have promised to participate in. And would be intersting to see if I am able to improve. However, I will take your advice seriously, not trying to push too fast.
Saturday June 8th: 21 k race (trail, quite hilly, more downhill than uphill): This I am 50-75 % decided to do. Have talked about it with some friends, and put it on the schedule some time ago. This will then be my firskt 21 k race, and I see it as more of a "try out" for that distance. At the same time it is not the most representative of half marathons, as it is a harder and more hilly course than many 21k races.
Given these dates, I`m not quitet sure how to go about. I guess you may think it seems a bit too busy? However, if we focus on the 10 k and 21 k - I think those are the races that my training should be adjusted for. I though about going through the 10 k sycle once more, and then do some 21 k adjustments last two weeks before June 8th. Possibly also put in some adjustments to the cycle...
I could maybe to the 4 k time trial later this week...
All the bests!
Sub 40 within reach? - TheEd - 29-04-2013
NR, you would be able to do the events you want to, only changing how much pressure you want for each event
as for this week, let's see how your recovery goes and we chat Wednesday about what to change and what to do next
nice going and great enthusiasm
enjoy
TheEd
Sub 40 within reach? - NordicRunner - 29-04-2013
sounds good! I`ll stay in touch - as you know