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+--- Thread: Going for sub 45 (/Thread-Going-for-sub-45)
Going for sub 45 - TheEd - 29-11-2012
no not yet, we increase the session to 5 x 2k and then see where you are a little later before going towards the overall sub 40 schedule
please provide feedback as to how you are feeling as you are sounding sluggish
Cheers
TheEd
Going for sub 45 - Stef4n - 02-12-2012
I have not been well the last few days.:noway: A sore throat and coughing have kept me off running the last few days. I'm still not feeling 100%, but I hope to get some runs in later this week before the race.
That may also be the reason for the "sluggish"-ness. I'm taking it easy the next few days, the most important thing is to be able to race on sunday.
Cheers,
Stefan
Going for sub 45 - TheEd - 03-12-2012
Hi Stefan, hope you recover well .. don't race on Sunday if you have any sluggishness still on Saturday
check your morning pulse rate to see how you are coming along
Cheers
TheEd
ps.. these things happen, it is all part of the runner's experience
Going for sub 45 - Stef4n - 07-12-2012
Hi TheEd,
Today I read "The Warning Signs of Overtraining" article... On top of the sluggishness sign, last week I also had a total "I don't care" attitude. Didn't run at all after the 1k session.
However, the rest has had a positive effect, since I really feel like racing this sunday. I'm definitely taking it easy though, not expecting too much.
Going to aim for 50 min on the first 10k and then see if I got something left for the last 5k. :p
Cheers,
Stefan
Going for sub 45 - TheEd - 08-12-2012
Hi Stefan, I don't think it was over traini9ng but more a case of picking up a bug after the the hard exertion over 15k and then not recovering sufficiently after that
please be careful when running the event this weekend and watch for signs of distress, if any tell tale signs of elevated risk and breathing difficulty consider abandoning the event
good luck
TheEd
Going for sub 45 - Stef4n - 09-12-2012
I really had the plan to take it "easy" and get the pace around 5.00 min/k.
Due to some over-boldness, it seems I got carried away in the 2nd k. Really spoiled the rest of the race there. I didn't manage to recover and get my HR down, resulting in 2 really slow last k's. Seems like positive splits give negative results.
Very disappointing, but it was to be expected. Really high HR throughout the race. At first I thought my HRM was bugged, but then after about 3k I was already exhausted.
Anyway, forget (but remember the lesson) and move on...
I don't feel like doing the 2k session anytime soon. I was thinking of either going through the Off-training period followed by a Build-Up, or just a week of easy running and then a new cycle next week. Your thoughts?
Cheers,
Stefan
Cycle 5
15k race: Bruggenloop Rotterdam
Distance: 15.00
Total Time: 1:17:05
Average pace: 5.08 min/k
AHR: 193
MaxHR: 201
Number | Time | Avg HR | Max HR
1 | 5:03 | 176 | 185
2 | 4:24 | 189 | 195
3 | 4:50 | 191 | 193
4 | 4:57 | 192 | 195
5 | 5:05 | 191 | 194
6 | 4:58 | 192 | 194
7 | 5:06 | 193 | 195
8 | 5:00 | 193 | 197
9 | 5:12 | 194 | 199
10 | 5:13 | 195 | 198
11 | 5:32 | 195 | 198
12 | 5:04 | 195 | 199
13 | 5:10 | 196 | 198
14 | 5:54 | 197 | 199
15 | 5:32 | 197 | 201
Going for sub 45 - TheEd - 10-12-2012
I wouldn't be too disappointed with the run, especially considering what you have been through before the event
a lesson learned is good experience
you should bounce back nicely after the off period and build up
you have certainly become a more experienced runner, so when going back onto the cycles you should be able to approach everything with a great deal more experience
onwards and forwards
TheEd