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Sub 36 in 10K - Printable Version

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Sub 36 in 10K - TheEd - 11-09-2012

good stuff Albert .. this is to get you to unwind and to bring simplicity back into your running

you should feel differently after a few weeks


Sub 36 in 10K - Albert83BCN - 12-09-2012

Yesterday I only slept 4h and also spend most of the day either working on my projects or hanging around with friends so when I got home at noon I was tired and decided that would be better to have a rest day of no running.

Today I slept 8h and managed to go for another 1h relaxed session from 6:30 to 7:30 PM, 11.56 Km at avg pace 5:11, avg HR 147. From 24 to 22ºC, humidity 80%, very cloudy and some wind in the second half of the session.

Sub 36 in 10K - TheEd - 13-09-2012

good to unwind and to reformat .. exactly what you have needed to do

this way you will bounce back better


Sub 36 in 10K - Albert83BCN - 13-09-2012

I really hope so... :please:

BTW, Sunday race is approaching. Should I change some of the sessions from the buildup? I was thinking to move the 75' relaxed to today so I don't do it the day before the race and rest that day (Saturday). Also for tomorrow I'd do the 30' easy with 6x 1' fast-slow and 1' race pace as usual before a race. The running hills I guess that would be left for the next week.

So the schedule would be like this:

Today: 75' totally relaxed
Tomorrow: 30' easy with 6x 1' fast-slow + 1' race pace
Saturday: Rest
Sunday: 10K Race

Please, what are your thoughts on the plan?

Sub 36 in 10K - Albert83BCN - 14-09-2012

BTW, yesterday did the 75' totally relaxed from 9:15 to 10:30 PM for a total of 14.55 Km at 5:09 pace, avg HR 147. Felt great during the whole session. HR 2' after the session 100 bpm.

Temperature was 23 to 22 ºC, humidity 30%, no sun (night already) and no noticeable wind.

Sub 36 in 10K - IamWill - 14-09-2012

Looking good! Hope you re-find your running mojo soon!

Sub 36 in 10K - Albert83BCN - 14-09-2012

Thank you very much IamWill Smile

Today I did the 30' easy + 6x 1' fast-slow + 1' race pace. Did it on the mill as usually, took me 45' for a total of 10 Km, avg pace 4:46, avg HR 157, max HR 175. HR 2' after ending the session 120 bpm. A little bit better than last week, hoping that recovery is doing its work.

So tomorrow rest and lets see what happens on Sunday.

Sub 36 in 10K - Albert83BCN - 17-09-2012

Good morning!

Yesterday I raced the Cursa de la Mercè 10K, did 38:01. Well, 45" faster than previous week, I felt a little bit better but still far ago from where I once was, also the weather was a lot better yesterday than the last time. Last year I did my 3rd personal best here until now 36:09.

So, should I rest today or rather pick up with the 8th day of the build up program? 1h relaxed as usual.

I'm still thinking about the race calendar for this coming months until december. I need 4 races that score double for the league and there are not many options so I guess that the calendar will be something like this:

6th October a 7K non-flat race or either 7th October a 10K not-flat race
28th October 10K not-flat race
4th November 10K pretty fast race
11th November 20K Behobia-San Sebastian (will travel there with all my club mates!)
25th November 10K pretty fast race
31th December 10K very fast race (have PB here from last year with 35:24)

... pretty intense.

There's also a 5K race in 2 weeks, as I guess that on the 3rd week of the build-up I will have to run a 4K time trial I think that I could do the 5K race instead?

Sub 36 in 10K - TheEd - 17-09-2012

it will all come back together Albert .. just give it time

continue with Day 8 and then by the end of this week we can consider a 4k time-trial to have a marker

one of the benefits of the Build Up is to run for the enjoyment and not be over analytical

this provides a mental rest and when you look to the future you excited about your running

this is the mental space you need to aim for and then the rest takes care of itself

what say you

ps.. after the 4k we can discuss how to look towards the future events

Sub 36 in 10K - Albert83BCN - 17-09-2012

Ok sir! thanks! Big Grin