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+--- Thread: How to get a Big Swede running fast! (/Thread-How-to-get-a-Big-Swede-running-fast)
How to get a Big Swede running fast! - TheEd - 05-02-2009
Big Swede
I am not so sure you ready for a paced run quite yet
so lets drop the run on Saturday to 5k @ up to 150 bpm max
if you feel like running slower then please do.
Normally if you were running the race next week we would put in a paced run worked out similarly to this ..
if racing a 10k the following week and the time aimed for is sub 40 minutes
then we would recommend a 5k at sub 20 minutes
so it is a paced run at the same speed as goal 10k time but half the distance in this example
I hope that helps
TheEd
How to get a Big Swede running fast! - Big Swede - 05-02-2009
Sounds ok to me!
I'll just go on the feeling i have on saturday, but no more then 150bpm.
Ỉ̫m going to study the racecalender and see if we can fit in some races along the way. Will get back on that!
Thanks
Big Swede
How to get a Big Swede running fast! - Big Swede - 06-02-2009
Heres the calender:
22/3: 10,55k Seedingrace for G̮̦teborgsvarvet(16/5) Really need to do this to get a better startingposition(group)
18/4: 7,5k Olympiatravsjoggen
19/4: 5 and10k PremiÃÆärloppet (terrainrace)
25/4: 10k Lerumsloppet
and the big goals for the spring:
9/5: 10,6k Springtime Mariestad
16/5: 21,1k G̮̦teborgsvarvet
These are races around Gothenburg but of course there are more races in other places.
Have a nice weekend!
Big Swede
How to get a Big Swede running fast! - TheEd - 06-02-2009
The races in April certainly look good for a small race period
Run either a race or hard time-trial next week and then we can look to the 10.5km run
Have a good weekend
TheEd
How to get a Big Swede running fast! - Big Swede - 07-02-2009
Today I felt really tired with heavy legs.
Did a 1k warmup then the 5k:Time: 23:31(4:42/k)
AHR: 146
MHR: 152
I think I will just do 30-40min easy tomorrow. Is that ok?
Big Swede
How to get a Big Swede running fast! - TheEd - 07-02-2009
no probs Big Swede
consider increasing your protein intake over the weekend and consider eating a few bananas as well
Take it easy, the main sessions have been done already and now the body needs to bounce back from the sessions
Cheers
TheEd
How to get a Big Swede running fast! - Big Swede - 07-02-2009
Thanks!
Then protein and bananas it is!
Big Swede
How to get a Big Swede running fast! - Big Swede - 08-02-2009
I didn̫̉t get any response from the the body today! :rip:
8,21k 42:50(5:13/k) AHR 142 MHR 152
I had a better feeling today but after a couple of k
that feeling most definitly had gone. Big Swede
How to get a Big Swede running fast! - TheEd - 08-02-2009
take a day off tomorrow and see if you can recuperate
Not sure if it was the long run or the 2000's that did the damage
we may need to look into the training before and after the quality sessions where maybe rest after a session like the 2k's would be better
TheEd
How to get a Big Swede running fast! - Big Swede - 08-02-2009
My thought to. Think maybe the 6 days a week is to much for me right now. Used to do 4 days per week before the program and then recovery was ok. But of course then I didn̫̉t do the 2k
and 1k.Will also be more focused on weightlost in a couple of weeks. That will hopefully help a bit.:mmm:
Big Swede