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+--- Thread: To race is but a dream... (/Thread-To-race-is-but-a-dream--1559)
To race is but a dream... - shadydaz - 03-08-2015
Technical data from Yesterday...
02-08-15
10km Race
Time: 41:26
Pace: 4:10 min/km
Dist: 10.0 km
Ave HR: 181
Max HR: 211
Cadence: 163spm
Ave. Stride: 1.48m
Best Pace: 2:42 min/km - this was achieved in sprint finish.
To race is but a dream... - shadydaz - 03-08-2015
Well the race schedule looks like this...
16-08-15 Half marathon
06-09-15 Half marathon
27-09-15 10km
Two of my planned races have been cancelled, a 10km and a half Mara so schedule is looking a little bare. Will have to see what I can find!
Half Marathon in two weeks time so I guess I should go straight into week two of a cycle and build up to race day again. Will stick to sub 45 cycle elements for now.
With the two half marathons coming up will use these to build up some more strength in legs. In between the two half marathons I have my Children for 10 days so running is going to be minimal. Will treat this as off period as have now been training with intensity for a few months. The first week of Sept will be build up (including half on 06/09) then into cycle from the 07/09/15 leading to 10km race on 27th Sept. The question is TheEd, do you think this would be an appropriate time to start a sub 40 cycle? The feedback I received from more experienced club runners yesterday was had the race been on roads instead of multiterrain with sharp corners and dodgy bridge crossings I have easily gone sub 41... They reckon I can go sub 40 soon but I said next year :laugh:
Darren.
To race is but a dream... - TheEd - 03-08-2015
stick to the sub 45 minute schedule for now and we speed up the pace of the 2k and 1k sessions accordingly . running on 10k pace (from last race) or 5 second slower
on this cycle focus more on building your distance runs up to a minimum of 18k
please provide feedback of how recovery goes
TheEd
To race is but a dream... - shadydaz - 04-08-2015
Understood! The long runs on the last couple of cycles have been 21km so will crack on with that sort of distance.
Should I increase 2km session intervals from 4x2km to 5x2km?
Yesterday my legs were fresh as can be they felt so good, like I had had a rest day Sunday, Not a race! Was very surprised but did do a short 1km cool down jog post race on Sunday. Recovery run last night was good and fresh today. Feeling good at the moment.
Darren.
To race is but a dream... - TheEd - 05-08-2015
great, and yes, increase to 5 x 2k
don't look to go too fast in the first two 2k
looking good
TheEd
To race is but a dream... - shadydaz - 11-08-2015
Quick Update,
The last few days have been frustrating. Missed the entry deadline for the half marathon Sunday. I am on waiting list as replacement for dropouts but may have to take my chances and try on the day entry paying the premium price. hopefully be worth it and I get a place.
In terms of training on a cycle I am kind of in between dates building up to next 10km race at moment so not sure what to do really as I know i have rest week coming up soon also.
Since last update I have done the following:
03-08-15
Easy Run
Time: 37:56
Pace: 5:18 min/km
Dist: 7.16 km
Ave HR: 148
Max HR: 185
Cadence: 147spm
Ave. Stride: 1.27m
04-08-15
Easy Run
Time: 42:03
Pace: 5:09 min/km
Dist: 7.16 km
Ave HR: 147
Max HR: 162
Cadence: 156spm
Ave. Stride: 1.25m
06-08-15
Easy Run
Time: 1:05:56
Pace: 5:35 min/km
Dist: 11.81 km
Ave HR: 149
Max HR: 174
Cadence: 150spm
Ave. Stride: 1.20m
09-08-15
2km intervals
Time: 46:53
Pace: 4:38 min/km
Dist: 10.24 km
Ave HR: 162
Max HR: 183
Cadence: 156spm
Ave. Stride: 1.38m
1: 4:14
2: 4:04
3: 3:57
4: 3:57
R60 each rep. Pretty humid and hot so held off a 5 rep until on next cycle. Still pretty quick over the 8km on average so more to come
didn't think i was running quite this quick during reps. One thing I have noticed too is the Garmin is making run further for a KM than my old app. it is making run further but I seem to be running quicker than it is telling me during reps too. It's a bit cheeky this garmin :laugh: !!
10-08-15
Easy Run
Time: 50:32
Pace: 4:55 min/km
Dist: 10.29 km
Ave HR: 149
Max HR: 165
Cadence: 156spm
Ave. Stride: 1.31m
Ran this by feel more than anything. I thought I may be struggling today as the numbers seemed a bit bit when I looked at them last night after run but legs are fine this morning so happy days!
Darren.
To race is but a dream... - TheEd - 12-08-2015
nice going Darren . you know the routine for leading up to the race, so all you need do is apply it
have a good one
TheEd
To race is but a dream... - shadydaz - 12-08-2015
I didn't get my entry in on time for the half Mara on Sunday. Not sure if it's worth paying the 'enter on the day' premium to race but not be guaranteed a medal or T Shirt from race. In a quandry! There are no alternatives bar going down to London for 10km and that is not really financial viable, I may as well do the half.
At the very least will get a long training run in. maybe go up to 30km easy.
Darren.
To race is but a dream... - TheEd - 13-08-2015
or you could look for a ParkRun
TheEd
To race is but a dream... - shadydaz - 13-08-2015
My local Parkrun is a warm up jog away from my house. I have been contemplating exactly that TheEd, to see if I can crack 20mins
Darren.