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+--- Thread: Obsessive Runner (/Thread-Obsessive-Runner)
Obsessive Runner - TheEd - 16-06-2009
your average time linked to previous heart rates has come down which shows improvement however the main aspect is to stay healthy
and then to provide the results on the day of the race
TheEd
ps.. this all takes time
Obsessive Runner - Snads - 20-06-2009
TheEd, really interested in how you work that out. What is the formula?
Since last time:
Day5- 1:30.14mins - 16,280m - ave160, max181
Day6- 30.39 - 5430 - 149 171
Day7- 32.22 - 5820 - no data
Day8-6x1ks
1-4:08.78-167/181
2-4:07.00-175/184
3-4:06.96-179/188
4-4:04.93-181/187
5-4:06.11-182/190
6-3:55.71-184/190
How am I doing?
Obsessive Runner - TheEd - 20-06-2009
snads, what exactly are you referring to .. this comment
"your average time linked to previous heart rates has come down which shows improvement" ?
or something else
your 1000m improvement since the 30th April
1:4.10:166:181:90
2:4.10:179:187:90
3:4.07:181:189:90
4:4.10:182:189:90
5:4.07:182:190:90
6:4.06:185:191:90
and now
1-4:08.78-167/181
2-4:07.00-175/184
3-4:06.96-179/188
4-4:04.93-181/187
5-4:06.11-182/190
6-3:55.71-184/190
you certainly coming along. Your last 1k in sub 4 minutes, nice
maybe another 2 cycles and you will manage sub 4 minutes for all 6?
try to be sensible as the last time you showed improvement you went slightly over the top, so learn from previous experiences
have you got a 5k paced soon?
Cheers
TheEd
Obsessive Runner - Snads - 20-06-2009
Yes, that comment.
5k paced on day 12 Wednesday (today is Saturday). What should I aim for? Is it still no faster than 21:30?
I feel OK and pretty fit, losing some weight too (now 81kg) but have sore legs still but I don't feel them after 5 minutes running.
Obsessive Runner - TheEd - 20-06-2009
when your pace increases and your pulse range drops it means an improvement in fitness .. hope that helps?
for your legs, try a protein increase after hard sessions
this should assist in leg recovery
21:15 would be interesting for the pace session
Cheers
TheEd
Obsessive Runner - Snads - 20-06-2009
Thanks, will do, can you recommend anything in particular re protein?
I'll go for the 21:15, that would be a PB too!
Obsessive Runner - TheEd - 20-06-2009
if the 21:15 is not on, do not bust a gut to achieve the time, however, if it feels fine then 21:15 should be grand
for protein look at eggs and red meat
of course don't over indulge as then your weight would increase
Cheers
TheEd
Obsessive Runner - Snads - 24-06-2009
Sorry Ed I did bust a gut a bit. The weather was nice and the course was slightly downhill so gave it a go. Did 5020m in 21:03 ave179 max188. Felt fine within 30minutes after. Easy 60mins tomorrow and will take it easy - promise! Snads.
Obsessive Runner - Snads - 27-06-2009
Hi TheEd, progress so far:
Day13 1:03.40 10,610m ave146 max170
Day14 30.00 4,500m Treadmill
Day15 3x5mins, R60
1,130m ave169 max183 slightly downhill
1,140m ave165 max173 downhill
1,150m ave180 max184 uphill
Next 2 days easy 30 mins then rest then my last scheduled 10k race. Any advice for the race?
Cheers, Snads.
Obsessive Runner - TheEd - 27-06-2009
Look to go through your first 5k around 21.30 to 22 minutes without busting a gut
you should feel relaxed at this pace, so don't go out too fast and then try cut back to a sub 22 min first 5
rather rather an even pace to achieve the 5k split
and then good luck for the run in
just stay focused and remember the 2000m efforts
Cheers and enjoy
TheEd