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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 - 24-07-2012
Not sure I'll get any quality from the Spartan Race as it will be jogging slowly inbetween different obstacles/challenges (including a 100m crawl through a tunnel), I think it normally takes between 45-60 mins.
How about I run 30min tomorrow, 30-60mins Thursday, rest Friday, 5K paced Saturday and Spartan Sunday.
Sub 45 by 23rd September 2012 - Boony - 30-07-2012
Hi Coach,
an update from last week and the weekend.
Wed - 30min easy
Thurs - Rest
Fri - Rest
Sat - 5K paced run, 23.34 @ 4.43/km. So at a pace slightly faster than my last race.
Sun - Cambridge Spartan Race http://bit.ly/p4n2eU. Not sure how long it took, I think I was out on the course for well over an hour, was tough on the legs (and everything to be honest!) spent around 30mins stood in waist deep cold ditch water waiting to crawl through a 100m tunnel, so I kinda had an on course ice bath which should help with my recovery!
This week, I'm thinking of walking 30mins at lunch today and then a couple of easy 30min runs Tuesday and Wednesday with a view to the 4x2K on Thursday.
I have a 10K race in 3 weeks so this week is a start of a new cycle for me.
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 30-07-2012
good to see it has all worked out
nice going and enjoy the week's training
TheEd
Sub 45 by 23rd September 2012 - Boony - 01-08-2012
Hi Coach,
just a quick question about my 4x2K session tomorrow.
Although my training and race times are going well, I've struggled recently with my 4x2K sessions.
The splits below show the one 3x2K and three 4x2K sessions i've completed to date.
1. 4.48, 4.59, 4.53.
2. 4.53, 4.53, 4.52, 4.57.
3. 4.47, 4.56, 5.12, DNF.
4. 4.38, 4.41, 5.03, 5.09.
My current target pace is 4.35-4.40 (which I struggled with last time out).
Would i be better off aiming at 4.40-4.45 or even 4.45-4.50 and completing all four intervals at this pace, with the liklihood of going a bit faster for the last 2K?
or keep going for the 4.35-4.40 pace with the chance the last one or two intervals bomb and wait for my body to adapt and the consistency to occur naturally?
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 01-08-2012
Nick, a clear indication of whether it is an internal struggle is to monitor your am pulse range, so as to see that there is not in fact a bug present etc
then .. are you doing the sessions in the same environment to as before?
the answers will determine your approach, as well as also telling us how you recovered from your previous 10k race
Will await your reply
TheEd
Sub 45 by 23rd September 2012 - Boony - 01-08-2012
Ok, in terms of recovery from the last 10K race after the 30min easy and 6K easy runs my legs had recovered well (so by the Monday/Tuesday - race was on the Sunday). I had a slight sore thoat, but it didn't develop and was gone in less than 24 hrs.
All the sessions are on the same 400m grass track, so apart from the weather changes everything the conditions have been the same.
In terms of HR, I don't currently monitor it. Should I take a resting HR first thing every morning and keep a log of it?
Cheers
Sub 45 by 23rd September 2012 - TheEd - 01-08-2012
yes, it would be good to have a resting pulse and particularly on the morning of the quality runs as a lot data and understanding can be achieved via this
regarding your recovery after the 10k, it will take a few cycles and races for us to better understand how your body responds after hard races and whether it naturally shuts down to assist recovery.
its all a learning process and as long as you enjoying your running now then we are still in a good position
cheers
TheEd
Sub 45 by 23rd September 2012 - Boony - 01-08-2012
Cool, I'll start keeping a record of my resting HR and post the data here.
Yep, definitely enjoying my running. The habit has been formed so have no intentions of falling off the wagon anytime soon.
Cheers
Sub 45 by 23rd September 2012 - Boony - 02-08-2012
Morning,
feedback from the 4x2K session this morning
Total time, pace, (pace of prev 4x2K session), HR at end of interval.
1. 9.27, 4.44/km, (4.38/km), HR 165
Rest 120 sec - HR 120
2. 9.30, 4.45/km, (4.41/km), HR 172
Rest 120 sec - HR 124
3. 9.30, 4.45/km, (5.03/km), HR 175
Rest 120 sec - HR 135
4. 9.36, 4.48/km, (5.09/km), HR 178
Rest 120 sec - HR 135
This morning's resting HR was around 58/59 and ranged between 56-62.
Felt good, should of ran the last interval in 9.30 but lost concentration half way around and dropped some pace, couldn't quite claw it back over a quicker paced final lap.
How are the HRs looking? They don't mean a great deal to me, so info/explanation on what I should be looking at would be great.
Cheers,
Nick
Sub 45 by 23rd September 2012 - TheEd - 03-08-2012
will take a little longer for us to see your HR patterns however from your current feedback it shows you more or less fall into the 'general' HR range of runners
another aspect you can record is your 'fighting weight' .. the weight you were when you ran your PB etc
this is all data that can assist you / us in the future
the 2k session needs working on
onwards and forwards
TheEd