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+--- Thread: Sub 45 by 23rd September 2012 (/Thread-Sub-45-by-23rd-September-2012)
Sub 45 by 23rd September 2012 - Boony - 18-06-2012
Morning TheEd (and everyone else on here
),here's my update from last weeks running (week 3 of 3)
Mon - 60mins easy @ 6:16/km for 9.58k
Tue - 30mins easy @ 6:05/km for 4.94k
Wed - 3 x 5min Interval
1. 5min @ 4:58/km for 1.01k
2. 5min @ 4:59/km for 1.00k
3. 5min @ 4:55/km for 1.02k
Total run time 18:02 @ 5:07 for 3.53k
Thu - 30mins easy @ 6:02/km for 4.99km
Fri - 30mins easy @ 6:04/km for 4.96km
Sat - Rest
Sun - 10k race day http://www.huntingdon10kcharityrun.co.uk/route_map_8.html
finished in 50:36, so didn't break 50min as hoped...on the positive side of things compared to when I ran 50:01 i felt strong at the end, I only really kicked properly with about 500m left, in hindsight I probably should of backed myself and just gone for it from the 9k marker. There were also some very slow bits of the course, single file through uneven fields, where I would of lost time.
So although I didn't break 50min, it feels like I have progressed from when I ran 50:01 as I felt more controlled and stronger from 7k mark to the end.
My next race is on Sunday 15th July, so 4 weeks time, whats the best thing for this week (assuming I start a new 3 week cycle the week after to fit with the next race day)?
Cheers,
Boony
Sub 45 by 23rd September 2012 - TheEd - 18-06-2012
let's see how you recover from the race and then if all goes well we can throw in an extra 2k session this Thursday
nice reading your positivity about your race
it is certainly ovbnwards and forwards
TheEd
ps.. tomorrow easy 1hr run .. and then feedback will determine training for Thursday ..
Sub 45 by 23rd September 2012 - Boony - 19-06-2012
Morning,
easy 60mins completed this morning.
http://j.mp/KIVvWi average 6:08, 9.80 km, total time 1:00:04.
Legs feel fine, so will be good for the extra 3 x 2k session on Thursday, what's the go for tomorrow? 30mins easy?
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 19-06-2012
Boony, if you recovered well then 30 minutes should be fine
4 x 2k Thursday .. pace 4.50 to 4.55 per k = 8.40 to 8.50 for the 2k
ps.. note 4 x 2k
provide feedback after the session and then we can plan for the weekend's running
enjoy
TheEd
Sub 45 by 23rd September 2012 - Boony - 19-06-2012
TheEd Wrote:ps.. note 4 x 2k
A cheeky little extra 2K interval thrown in for fun eh? looking forward to stepping up to it.
Should I keep the rest between each interval at 2mins?
Will report back on Thursday morning after the session.
Cheers
Sub 45 by 23rd September 2012 - TheEd - 19-06-2012
yes, please do keep the rest at 2 minutes
Boony, this is to equip you for moving up to the sub 45 minute structure in the near future
Cheers
TheEd
Sub 45 by 23rd September 2012 - Boony - 21-06-2012
Morning TheEd,
feedback from the 4 x 2K session that I completed this morning.
1. Interval time 9:47, 4:53/k
2. Interval time 9:46, 4:53/k
3. Interval time 9:44, 4:52/k
4. Interval time 9:55, 4:57/k
Lost a bit of pace for the last 2K, but was pleased to keep it under 5mins. Really pleased with the progress made, as three weeks ago I struggled to finish a 3 x 2K session.
Is there any other info you need with regards to this session?
Cheers,
Boony
Sub 45 by 23rd September 2012 - TheEd - 21-06-2012
nice going .. if you have any heart rate data you can provide that
so long run over the weekend and then we go back to week 1 from next week
Tuesday Day 1 can be a steady 6km
any questions?
Cheers
TheEd
Sub 45 by 23rd September 2012 - Boony - 21-06-2012
Cheers.
No HR monitor yet, will look to get one in the future.
Are all the other days over the weekend (apart from the long run) rest days?
Thanks,
Nick
Sub 45 by 23rd September 2012 - TheEd - 22-06-2012
Hi Nick .. this in a way was our extra week, so if you have any aches or pains etc work to get rid of them and use the extra rest days as rehab and enjoyment
if you feeling fit then go for a swim or if necessary a light 20 minutes if you feel like it
the 6k on Tuesday is a welcome back into routine
and then Thursday is more likely to be 4 x 2k again
enjoy your weekend
TheEd