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+--- Thread: Yes please... (/Thread-Yes-please)
RE: Yes please... - TheEd - 02-12-2025
Hi Phil .. I saw you had a pretty decent training session in the aerobic zone, the 3 x 5km .. looks good
For the hips, do go for a swim, it is most therapeutic
then going forward over the festive season .. herewith a training framework for the period:
Work on way day on one day off .. I shall post this in the forums as well ..
So .. 1 day aerobic run .. which is longer run from 45 minutes to 90 . minutes .. don't let it go out above zone 3 ..
Off day
Day 2 .. 3 x 1k .. look to have pulse drops to 100bpm or 2 minutes rest .. pace 4:30 to 4:45 .. do not look to go quicker for now
Then 2 off days
Day 3 .. tempo / threshold run
Feel this out ..
Please ask questions
RE: Yes please... - phil - 03-12-2025
H Ed
Thank you for the framework for December.
RE: Yes please... - phil - 04-12-2025
Mornng Ed,
Had a bit of a accident yesterday afternoon. Slipped on a wet stoep floor and fell down landing quite heavily on my right buttock. So right side is sore and stiff this morning, so I'm skipping the planned run session for today, and probably Friday as well. Will see how it feels on Saturday. I'm rather displeased with myself to say the least..
Phil
RE: Yes please... - TheEd - 04-12-2025
Ouch .. we have to be more careful these days
recover well
TheEd
RE: Yes please... - phil - 08-12-2025
Morning Ed,
After my fall I did not run for 5 days. Did a easy 6k hike with the family on Sunday. Glute and lower back felt fine. Did a 50min easy run this morning mostly in Z2. Glute and lower back behaved and I think all is okay.
time - 50:36min , avg hr - 128bpm, avg pace - 5.42/km
Z1-23%, Z2-68%, Z3-7%
Rest day tomorrow, 3x1k intervals planned for Wednesday.
Phil
** Garmin adjusted LT and Vo2... you'll see it in the garmin data.
RE: Yes please... - phil - 10-12-2025
Morning Ed,
On this morning interval session. Legs did not feel too fresh... (On my feet and in the sun for most of the day yesterday. The biathle and triathle laser run world champs is in Mosselbay for the week. a Friend competed in the masters 50+ category and I was there to support him)
Warm up for 20min including couple of strides
1 x 1k - pace was all over the place, to fast, then to slow and could not find a good rhythm. Did not use HR to 100bpm as rest, but took 2min rest before starting the next rep. HR was 130 after 2min.
Av Pace-4.31/km, Z1-4%, Z2-15%, Z3-75%, Z4-0%, Z5-0%
2x1k - felt beter than 1st rep, did find some kind of rhythm. HR 115 at 2min rest
Av Pace-4.31/km, Z1-0%, Z2-6%, Z3-55%, Z4-38%, Z5-0%
3x1k - Pace again not consistent and all over the place.
Av Pace 4.29/km, Z1-11%, Z2-5%, Z3-0%, Z4-50%, Z5-32% ( Why nothing in Z3 ?)
Cooldown for 17min.
Detail in garmin data.
Regards
Phil
RE: Yes please... - TheEd - 10-12-2025
HI Phil .. actually a good session .. the 3 x 1km is designed at developing the zone 4 to zone 5
aerobic is zone 3 .. so you having some time in the threshold zone is the aim behind the 3 x 1km
we now look to run more in zone 3 and below and then next week we discuss the session to take you back towards the threshold running
TheEd
ps.. how is the body has it recovered from the mishap
RE: Yes please... - phil - 10-12-2025
Hi Ed,
I can now, after this morning session feel a slight stiffness in the right glute, but other than that I think the body recovered. I'm glad it was not something serious, a fall like that can easily cause serious injury.
Just to check on Saturdays tempo/threshold run. Should I break it up into 3 x 5min @ Z3/Z4 with 2min rest, or a longer 20min at tempo pace.
Thank you Ed.
Phil
RE: Yes please... - TheEd - 11-12-2025
HI Phil .. hopefully it begins to clear up so that you don't feel it after a run
Saturday you can do a tempo run as to how you feel 4 to 6km .. don't start too fast and try to build up the pace
good luck for the rest of the week and weekend
TheEd
RE: Yes please... - phil - 13-12-2025
Morning Ed,
Did the tempo run this morning. I did not feel that I slept well last night, and I think I felt it this morning.....although I had 2 days of no running and plenty of rest.
Warmup - 12min
6km tempo - progressively increased pace each km. Struggled to maintain pace the last km.
1 - 5:09, 2 - 5:04, 3 - 4.55, 4- 4:54, 5- 4:47, 6 - 4:57
Avg hr 139bpm, Avg pace 4:58, time 29:51
Z2 - 11% 3:27, Z3 - 88% 26:24
Cooldown - 9 min
Rest tomorrow, and Monday 75 - 90min long run.
Have a great weekend all,
Phil