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+--- Thread: Wanted to say thanks (/Thread-Wanted-to-say-thanks--1984)
Wanted to say thanks - kk_law - 27-08-2012
2 hours, 23km (5:21/km), avg HR 142. I ran the last 2K at 4:30 to get a feel for my half-marathon pace in November, felt pretty good. Is it ok to do that?
Did a 35 minute recovery yesterday, really needed that as my legs were a bit tight but felt a lot better after the run.
Will do 10K easy today and 6x1K at 3:55R60 tomorrow. Is that pace ok? I've been pretty comfortable at 4:00 for the 6x1k for the past few cycles but if it's better to keep it at that pace for the next while I'm ok with that.
Thanks,
KK
Wanted to say thanks - TheEd - 28-08-2012
yes, there is no harm in doing the pick-up however do not do so when tired on a run
recovery is most important between the quality sessions
good to note that you gaining strength
TheEd
Wanted to say thanks - kk_law - 31-08-2012
Hi TheEd,
Training for the week has gone really well:
Easy 35 recover on Sunday, 6K @ 137HR
Easy 10K on Monday, 56:00 @ 139HR
6x1K session on Tuesday:
Time avgHR maxHR
4:01 147 159
1:00 124(minimum)
3:56 154 162
1:00 127(minimum)
3:56 156 162
1:00 126(minimum)
3:54 158 165
1:00 132(minimum)
3:58 159 166
1:00 138(minimum)
3:54 161 167
113 (2 minute recovery)
Felt good, no complaints. Much stronger than last cycle, much more in control.
Easy 35 yesterday, 6K, 134HR
Easy 60 today, 11.5K, 140HR.
I've been feeling pretty good this cycle, like my body is finally getting used to the rhythm of things. I can't run tomorrow or Saturday (travelling) but I can do the 5K tempo on Sunday. Is that ok? I don't have a race next week (not until October).
Thanks,
KK
Wanted to say thanks - TheEd - 31-08-2012
this is great to read KK .. magic
5k tempo can be skipped and then do the slightly longer run on Sunday
then next Saturday you can treat it as a race day and do a 5k time-trial
unless you feel you want to have the enjoyment of the 5k tempo run on Sunday
and then we drop week 3 ..
over to you, what are your thoughts?
TheEd
Wanted to say thanks - kk_law - 01-09-2012
Sounds like a plan. I will try to run the 5K tempo on Sunday, i like that run. I would likely aim for 4:10 again, ive been able to do that fairly comfortably for the past few cycles.
What do you mean by drop week 3?
Wanted to say thanks - kk_law - 03-09-2012
Did the 5K tempo last night, I was pretty tired from a full weekend of being on my feet and running around. Legs weren't super fresh but I warmed up by half and felt pretty good on the last half. Hard effort but under control.
KM Time avgHR
1 4:07 151
2 4:01 159
3 3:57 160
4 3:57 164
5 3:57 167
6 0:02 169
Total: 20:03
Should I just carry on with week 3 and do 10x400 tomorrow with the goal of running a 5K test Saturday or Sunday?
Wanted to say thanks - TheEd - 03-09-2012
you could use this week as a supplementary week as the 5k in 20:03 seems sufficient for its purposes
and to race or do a time-trial this coming Saturday does not have much value to it
so consider doing week 1 of the build up and then next week start with week 1
please ask questions for clarification
TheEd
Wanted to say thanks - kk_law - 01-10-2012
Hey TheEd,
I hope you're well, it's been a few weeks since my last post and I wanted to check in with an update.
The last cycle I did I felt really strong and then running took a bit of a backseat to work and vacation time. I did the build up period as best as I could during that time balanced with a bit of rest. Colorado was fun, the altitude was quite an eye opener.
I started back into the training last week with the 5x2k on Thursday feeling a bit under the weather so i started off slow:
1 8:50 @ 154, max 161
2 8:45 @ 157, max 164
3 8:39 @ 161, max 167
4 8:35 @ 163, max 169
5 8:30 @ 165, max 173
All the rests were 90 seconds on the nose. I ended feeling strong, shaking off the remainder of the effects of travel.
The long run on Saturday was 1:30, 16.5km@141. Picked a route with some big hills, handled those ok, felt good throughout.
I miscalculated and thought that I had an extra week and intended on redoing week 1 this week so I just did an easy 10K on Tuesday rather than the 6x1. Blah. Switched back to week 2 schedule and did the other runs on Wednesday and Thursday as prescribed. The easy 60 on Thursday was 11km, 5:29@136.
Ran the 5k tempo yesterday, felt good. Total 20:25, 4:05@162, felt in control throughout, had an extra gear but I'm starting to understand how to run tempos better (ie intended race pace, not as a race itself) so I didn't go all out.
km avHR, maxHR
1 4:04 152, 161
2 4:09 162, 164
3 4:02 164, 166
4 4:06 166, 168
5 4:04 167, 170
1hr run today (58 minutes), 11.05km, 5:18@137. Felt good.
Anyway, it feels like the time off has done me good, I feel better than I normally do at the start of these cycles. I'm excited about starting up the training again. Having had the summer of training under my belt, I feel like my body is adapting to the rhythm of the programs faster.
My race is on Monday the 8th, so I'll have 2 extra days. How should I account for that in the training this week?
As always, your thoughts and advice are greatly appreciated.
Thanks,
KK
Wanted to say thanks - TheEd - 01-10-2012
from what I read, it looks and feels as though you certainly enjoying your running and this always helps
your sessions are looking solid and your mention of the 5k pace and your better understanding is providing you with the experience to further enhance your training
this all makes for good reading .. nice
run down as per normal and change the last few days
so where Thursday session has the 6 x 1 minute, move that to Saturday
Sunday Rest and Monday Race
Thursday 30 minutes with the last 10 minutes quicker
Friday the same session
please ask questions if necessary
TheEd
Wanted to say thanks - kk_law - 02-10-2012
Sounds like a plan, will post back with race results.
Thanks,
KK