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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - robbie_1000 - 25-03-2009
Thanks Ed
sub 40 10 k. Please advise - robbie_1000 - 27-03-2009
Ran an easy 30 mins yesterday 5.6k
sub 40 10 k. Please advise - TheEd - 27-03-2009
how you finding these easy runs Rob?
sub 40 10 k. Please advise - robbie_1000 - 27-03-2009
I think i haven't quite recovered from my last long run and my right quad seems sore.
I did the paced 5k today ahr153 20.16secs.
I think another long run tomorrow might be a push too far.
I could do with a few days rest. How does that sound?
Pick up again Monday :confused:
sub 40 10 k. Please advise - robbie_1000 - 27-03-2009
I'll ice it and see how i feel in the morning
sub 40 10 k. Please advise - TheEd - 27-03-2009
Yes, certainly work on your recovery
the training for now has been done
as you become more experienced things will become easier
the 5k paced certainly shows you are very near to a sub 40 minute 10k if not below depending on how you handle the race day scenario
look after legs and please keep us informed
Thanks
TheEd
sub 40 10 k. Please advise - robbie_1000 - 28-03-2009
I'm not having lazy days over the weekend just not running because of the sore quad> I did take my boy swimming today. I haven't been for ages and while he was on the flume i managed a few lengths using arms only.
Wow, i was totally gobsmacked by my general fitness level and stamina!
Think i'm going to have sore shoulders tomorrow but wow i was fast. The lifeguards selected me out of all the others to rescue somebodys goggles from the bottom of the 12"6 deep end
lolJust to confirm when u said a paced run at 155 you meant ahr not mhr :confused:
Cheers Ed
Rob
sub 40 10 k. Please advise - TheEd - 28-03-2009
atlantis man .. u may have to go look up Patrick Duffy in that role to understand more
the run is not ahr or mhr but more that your pulse must stay below that hr
no higher than 155
currently if you want to run at a lower hr it is up to you however as people become fitter they tend to run quicker in their easy runs without knowing and by placing a cap on the hr we are able to stop the athlete from overdoing it
hope that helps
TheEd
sub 40 10 k. Please advise - robbie_1000 - 29-03-2009
Hmm so if i said my heartrate was at 173 towards the end of the 5k paced run then i've kinda blown the 155 limit.
I am clearly doing this all wrong.
So as a general rule when im doing my easy runs i should go no higher than 140. I think i'm pushing too hard generally and thats leaving me short on my quality days. Please advise :duh:
sub 40 10 k. Please advise - TheEd - 30-03-2009
you have it all in one
you need to recover between quality sessions and after the quality sessions
once you develop and reach different levels the easy run pace will increase even at the lower pulse range
the heart rate monitor is of great assistance as it is tapped into your body during training and by keeping below the prescribed heart rate you are giving your body a chance to recover
if your pulse is below 150 bpm and the pace is to you too slow it does not mean it is wrong, that is what your body can cope with currently
once your fitness levels increase your pace will also increase even if your pulse is below 150
so restrain yourself, the quality sessions and improvement there is what it is all about to start with
you do your sessions and the easy runs in-between are exactly that, easy
Hope this helps
TheEd