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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - phil - 19-11-2025
Morning Ed,
Did a 60min run this morning. Tried to stay in Z2 but drifted in Z3 briefly. I felt good and enjoyed the run.
Avg HR 129bpm, avg pace 5.50/km, distance 10.3km
Z1 - 14% (113-123)
Z2- 72% (124-134)
Z3 - 11% (135-145)
Rest day tomorrow.
Phil
RE: Yes please... - TheEd - 19-11-2025
Hi Phil, zone 3 is a good zone
.. we shall watch to see the progress in this areayour pace according to pulse is looking good
ideally what we looking to do is improve the aerobic capacity with the intention of making the 2k and 1k session easier, whereby your aerobic training assists you maintaining your pace.
We will hope for this to be a natural process, so if you able to be patient with the process, I think we will be able to achieve the results quite effectively
do you have a loop course that could include 1 hill in it of around 200m to 250m .. the loop can be up to 700m in length
I would like to introduce a few sessions which would include this loop
so we will move away from the 10k framework for now, to try establish a base / foundation
over to you
TheEd
RE: Yes please... - phil - 20-11-2025
Morning Ed,
I'm looking forward to the process and very excited to see where this could develop into.....patience is my middle name
Yes, there is a number of loops with hills in it. Some with steep hills and longer loops. I should be able to find one around 700m.
-------------------------
What should I do for Friday and the weekend?
Phil
RE: Yes please... - TheEd - 20-11-2025
Hi Phil, great .. the loop 700m with a hill of 200 to 250m .. not too steep but challenging
training for Friday 20 to 30 minutes and then are you able to slot a 12 to 15k aerobic run this weekend, only do 3 x 30 minutes if it is easy to achieve
thanks TheEd
RE: Yes please... - phil - 21-11-2025
Morning Ed,
31min easy run this morning, 4.9km
avg hr 123bpm
avg pace 6.18/km
Z1-51%, 15:48 (113-123)
Z2-42% 13:02 (124-134)
Z3-3% , 1:11 (135-145)
For this weekends long run: I have a route that is around 4.5km road, then into a low technical single track trail with switch backs for around 5km, then 4.5km back home.
Would that be okay instead of the 3x30min, or do you want me to try and keep a constant pace (not likely to achieve with the trail portion)
Have a great weekend.
Phil
ps - Garmin watch upped VO2max from 47 to 48
RE: Yes please... - TheEd - 21-11-2025
Hi Phil, grand .. not to worry if pulse goes up on trail section, once on normal terrain try to focus on bringing pulse back down
this is quite an important exercise, it is not necessarily slowing your pace down but more a case of regulating your breathing, changing your cadence. Try to understand what relaxes you and when you start to run quicker, what changes do you make. Ideally, during a race, you apply relaxing at speed and with a simple arm pull (elbow going back slightly harder, you can increase pace) .. experiment with yourself, what relaxes you and how to discover your groove
long runs, if used correctly, can iron out poor form and develop
apologies if I got a little carried away with this
enjoy your weekend and running
TheEd
RE: Yes please... - phil - 23-11-2025
Hi Ed,
Did a long run this morning.
Avg hr 132bpm
time 85min
avg pace 6.00/km
dist 14km
Z1 - 12% 10:37 (113-123)
Z2- 48% 40:27 (124-134)
Z3- 38% 32:18 (135-145)
Overall I felt good, quads and hammies fine, felt calves a bit at the end. Must say I felt that I worked from 12km to 14km. I could not successfully bring my HR down after the trail section. Maybe because I tried to maintain pace rather than relax and bring HR down.
Tomorrow rest day. Looking forward for what you have planned for Tue onwards.
Phil
* - Ed when you refer to a aerobic run, which zone is that?
RE: Yes please... - TheEd - 24-11-2025
Hi Phil, first off .. aerobic is zone 3 according to my Garmin
it's OK if the pulse is low in the beginning .. you must just try not to go above zone 3 .. zone 4 is threshold
if you have recovered well, you can look to repeat the 2k session you did 2 weeks ago
try keep the run easy as the calf muscles are fatigue I am concerned about
TheEd
RE: Yes please... - phil - 25-11-2025
Hi Ed,
Completed the 3x2k session as per 2 weeks ago. I found it harder than 2 weeks ago. 2 weeks ago I felt that I could have done another 2k rep. Today I had to dig deep for the 3rd rep. Legs are fine, including calves. I just could not find a good rhythm and really struggled.
Warmup for 3.2km, included some strides and light stretching
1. x 2km avg HR-138, pace-4.47/km, rest 2min
Z2 (8%) (123-133bpm) Z3(85%) (134-144) Z4(2%) (145-155)
2. x 2km avg HR 137, pace 4.48/km, rest 2min
Z2 (6%), Z3 (86%), Z4 (0%)
3. x 2km avg HR 139, pace 4.50/km, rest 2min
Z2(8%), Z3 (81%), Z4 (9%)
cool down for 1.5km, will try and go for a swim this afternoon.
rest day tomorrow
Phil
* Ed advise if you need access to my garmin data, Im on strava as well, but the account is set to private at this moment.
RE: Yes please... - TheEd - 25-11-2025
Hi Phil, the body could still be tired from the zone easy running .. not to panic, it may take a little longer ..
actually .. comparing the stats .. it is maybe a better session however you were obviously carrying more fatigue than the last session (13.11 session below)
1.2km avg HR-148, pace-4.53/km, rest 2min
Z2 (3%) (124-134bpm) Z3(4%) (135-146) Z4(91%) (147-157)
2. 2km avg HR-141, pace-4.52/km, rest 2min
Z2 (5%) (124-134bpm) Z3(94%) (135-146) Z4(0%) (147-157)
3. 2km avg HR-139, pace- 4.51/km , rest 2min
Z2 (8%) (124-134bpm) Z3(85%) (135-146) Z0(0%) (147-157)
give it time .. the main focus is the aerobic runs for now .. next week we can look to do a 1k session
please let me know how you feel after the no run tomorrow .. swim if you can and do light strength training but please not legs (no resistance training on legs)
are you good yet with a hill loop worked out?
on we go TheEd
ps.. send strava link to my email, please