Wanted to say thanks - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Wanted to say thanks (/Thread-Wanted-to-say-thanks--1984) |
Wanted to say thanks - TheEd - 17-10-2012 nice going KK .. for the 5k tempo consider starting out at 4.10 per k for the 1st k and then building it up no need to kill the goose TheEd Wanted to say thanks - kk_law - 24-10-2012 Hi TheEd, This week's check in: Wed - Easy 30, 6K, 5:26@138 Thurs - Easy 60 (56 minutes), 11K, 5:05@142 Fri-Rest Sat - 5K tempo (2K warmup) KM Time AvHR MaxHR 1 4:07, 148, 155 2 4:10, 158, 161 3 4:02, 161, 162 4 4:05, 163, 165 5 4:00, 165, 167 Total: 20:25 Felt good, it's getting colder here now (by Vancouver standards) and my legs felt stiff at the start. I kept it comfortable for the first half and turned it up a bit at the end. Definitely a pace that I feel I can try to hold over 10K. Sun - Easy 60 (56 minutes)- 11K, 5:07@139 Mon - Easy 30 - 6K, 5:25@140 Tues - 10x400 Split Time AvHR MaxHR 1 1:29.8 148 159 2 1:01.7 133 min 3 1:26.6 152 161 4 1:01.4 133 min 5 1:26.9 154 162 6 1:01.9 135 min 7 1:27.1 155 161 8 1:00.9 142 min 9 1:26.9 156 163 10 1:01.5 133 min 11 1:27.6 155 164 12 1:01.1 137 min 13 1:26.5 157 164 14 1:01.7 140 min 15 1:27.2 157 165 16 1:04.0 138 min 17 1:28.1 157 164 18 1:00.8 142 min 19 1:27.7 158 165 20 1:00.3 142 min 21 1:27.4 159 165 22 1:11.3 132 min It wasn't a killer workout, my legs felt slow, lacking spring/power and I was sucking wind a bit in the middle section. Maybe it was the cold and rain, maybe it was breaking in new shoes (my left foot in the turns really didn't like the new shoes), maybe it was running by myself. I also lost track of how many laps I had done, ended up doing an extra lap which actually felt better. In any case, legs feel good today, no soreness. Maybe just need a bit more sleep to get that bounce back, had a few late nights this week. Looking forward to the wind down to the Sunday race. Cheers, KK Wanted to say thanks - kk_law - 29-10-2012 Hi TheEd, I hope you're well. Just wanted to check in with the 9.5 KM race from yesterday: Split Time Avg HR Max HR 1 4:08.2 147 156 2 4:05.1 159 164 3 4:09.4 163 167 4 4:12.4 164 166 5 4:14.2 165 166 6 4:14.4 168 169 7 4:11.2 168 170 8 4:13.6 169 171 9 4:09.8 172 174 10 2:36.5 175 178 Summary 40:14.7 165 178 The race was ok, might be fighting another cold or the last one hasn't completely gone, who knows. I was having a rough go at half, legs felt dead but I pushed through it and felt a bit better near the end. Was definitely working a lot harder this race vs the last one. I guess they can't all be PB's I'll focus on recovery over the next few days. I have the half-marathon in 3 weeks, the last race of the season. Is there anything I should keep in mind or do differently for this cycle? My long run will be 2hrs again this weekend. Thanks, KK Wanted to say thanks - kk_law - 02-11-2012 Hi theEd, Recovery from the race seems to be working and the cold is retreating (I hope!). Monday - Rest day - 30 minute swim and stretching Tuesday - Easy 60 - 11.5K @140 Wednesday - Easy 30 - 6.5K@140 Thursday 5x2K: Forgot to charge my watch, had to do the laps with stopwatch only so no HR data. 2K warmup with strides, 90 second rests. Lap Time 1 8:18 2 8:23 3 8:21 4 8:21 5 8:20 Felt much, much better today than I did all last week, getting some spring back in my legs. I didn't feel like I was working too hard today, definitely under control like the 5K tempo last weekend. Much happier about this than the Sunday race. 2hr run on Saturday, will probably continue to run the BMO Vancouver Marathon course. A bit hilly on the way back but that's a good thing right Thanks, KK Wanted to say thanks - TheEd - 02-11-2012 apologies for the delay in response KK good to read you kicked back with the 2k session how are you finding your running at the moment? TheEd Wanted to say thanks - kk_law - 03-11-2012 No need to apologize, I'm sure you're busy Last week was rough but I feel a lot better this week. Something was definitely off; what it was I don't know, just glad to be feeling normal again. Will post back next week with data from the 6x1 session. Anything I should keep in mind in prep for the half? Do I still do the 10x400 session or is there a different one you would suggest? Thanks, KK Wanted to say thanks - TheEd - 07-11-2012 Hi KK .. yes .. change the 400m session 3 x 5 minutes @ 21k pace with 2 minutes easy in-between should be good the 21k starts from 18k .. so keep a level pace for as long as you can and have the energy to dig deep the last 3k enjoy TheEd Wanted to say thanks - kk_law - 09-11-2012 Thanks, will switch that session out as suggested. What are your thoughts on adjusting the 5k tempo this weekend as well? is there any downside to running it longer but slower? I usually run it at 4:05-4:10/km but was wondering about running 8k at 4:25-4:30, which is my target pace for the race. I'm not really familiar with what that pace feels like or if I can hold that pace for 21k but maybe that's not important and I just need to trust the training? Thanks, KK Wanted to say thanks - TheEd - 09-11-2012 good processing KK .. you can either run 8k or 10k at that pace 4.25 to 4.30 if you choose 10k, then start at 4.30 per k and when you reach 8k see if you can pick the speed up to 4.25 don't start fast and then crash and burn enjoy TheEd Wanted to say thanks - kk_law - 12-11-2012 Hey TheEd, Did the 10k tempo yesterday, 43:30. Started at 4:25's and slowly ramped up to 4:15's. Average pace 4:21, average hr 158. Felt good, it will be a test to see if I can do that back to back next weekend but at least in my mind it seems possible. Woke up this morning with the sniffles which has now developed into a full blown head cold. Ugh. The perils of having young children No running today, just want to keep it out of my chest. Hopefully will get over this in the next few days, will try to get a short run in tomorrow depending on how I feel. For now, its to bed and sleep as much as possible. KK |