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+--- Thread: Dear Ed, can the aged still improve? (/Thread-Dear-Ed-can-the-aged-still-improve)
Dear Ed, can the aged still improve? - TheEd - 31-07-2012
OK .. you have popped a 2k session out .. always a good start
as for the 6 x 1k
it is always better to start Day 3 on a Thursday .. as then you have a long run over the weekend and on the following Tuesday you have the 6 x 1k
so from Day 3 to Day 8 you have the overload which stimulates compensation and by the 6 x 1k we are looking at super compensation
then with the cutback in training intensity we attempt to provide a controlling situation of our body rhythm to be in shape for when the races occur
so now for the quick answer: best not to do the 6 x 1k this week
any questions?
TheEd
Dear Ed, can the aged still improve? - davethom - 31-07-2012
well the last 8 days have certainly provided overload
Mon. 6ml lunchtime 5.5ml pm
Tue. 5.5ml am 9.2 ml pm
Wed. 5.6ml lunch 5.2ml pm
Thu. 5.2ml am 4ml inc. 8x600m lunch
Fri. 8mls inc 3k "race" (10'06")
Sat. 8mls inc 5k parkrun (17:54)
Sun. 8mls easy
Mon. 5x2k
tired, yes! as it's a lot for my old bod at the moment.
As for the day 3 day 8 stuff I'll need to sit down and think hard about it as I'm easily confused!
Dear Ed, can the aged still improve? - TheEd - 01-08-2012
DT .. if you able to focus on the following 3 sessions
5 x 2k
Long Run
and then
6 x 1000m
these 3 sessions provide the basis of results for the success of the 10k program
the first week of the sub 35 minute 10k program is where the bulk of the training is .. this is the overload period
at the end of the 3 week cycle is the test or race
the program develops and stimulates a rhythm which allows for getting results
it is not aimed at seeing how hard you can train but how wise you can train and get results accordingly
balance to everything
hope this helps a little
TheEd
Dear Ed, can the aged still improve? - davethom - 05-08-2012
Hi Boss
long run done 15.2mls -- 1h54' not bad after a few beers last night watching Ennis and Farah, if inspiration was needed Salazar's 'Project Oregon' provided it.
Elevation Gain: 227 m
Elevation Loss: 228 m
Min Elevation: 23 m
Max Elevation: 186 m
1 7:51.2 1.00 7:51
2 7:21.9 1.00 7:22
3 7:25.3 1.00 7:25
4 7:40.8 1.00 7:41
5 7:30.1 1.00 7:30
6 7:57.8 1.00 7:58
7 7:44.3 1.00 7:44
8 7:36.4 1.00 7:36
9 7:38.1 1.00 7:38
10 7:34.0 1.00 7:34
11 7:28.3 1.00 7:28
12 8:00.4 1.00 8:00
13 7:10.1 1.00 7:10
14 6:54.6 1.00 6:55
15 6:52.8 1.00 6:53
16 1:32.8 0.20 7:40
Dear Ed, can the aged still improve? - TheEd - 07-08-2012
Hi DT, what have you planned for this week?
TheEd
Dear Ed, can the aged still improve? - davethom - 07-08-2012
6x1k
probably tomorrow or Thu. and a 5k hard run Sat
easy 4ml yesterday easy 5 this am probably hilly 10ml tonight.
there's a lot less mileage in the sub 35 training plan than I'm used to, so I'm trying to fit the sessions in where I would normally have a hard day or session this'll get easier as I adapt from current regime to new regime, and settle more into your sessions. Quite happy doing two runs at least twice a week as it's something I've always done.
Dear Ed, can the aged still improve? - TheEd - 07-08-2012
that isn't a problem DT .. as long as you recover between the quality sessions
am runs are actually part of the progressive program however the times you run in the 2k session determines your 10k race pace
and the 6 x 1k is your 5k pace, so how well you run in these 2 sessions is the crux of the program
the idea is to come into races feeling fresh and I think this area can be worked on by you to give yourself more of chance to achieve your aims
onwards and forwards
TheEd
Dear Ed, can the aged still improve? - davethom - 07-08-2012
TheEd Wrote:the idea is to come into races feeling fresh and I think this area can be worked on by you to give yourself more of chance to achieve your aimsyeh I can be quite guilty of racing while just training through as normal. A misguided bid to try and not miss anything usually, and although I might think of it as a longer term plan, I never seem to peak for anything in particular, that's why the two races in Sept and Nov are now going to be real targets rather than just more races to be done.
TheEd
Dear Ed, can the aged still improve? - davethom - 10-08-2012
OK so that was a bit of a disaster, firstly let me say I knew I was tired, there was a couple of things this week that threw my normal schedule out and meant I ran to/from the office extra times this week...
anyway last evening on the way home tried to do the 6x1k
3ml warm up
1st k 3:37!!
2nd k 3:29
3rd k 3:38 and suffering badly
4th k kinda gave out 3:54 and abandoned session
didn't help that the watch was constantly giving the speed-up beeps, but it's just proven what I knew but was not acknowledging I need a day or two's rest. Having said that felt not to bad on this mornings run
400s next week?
Dear Ed, can the aged still improve? - TheEd - 10-08-2012
no need for 400's next .. rather look to freshen yourself up and next week do 3 x 5 minutes @ 5k pace with 3 minutes in-between
try to start getting some zip in the legs to feel good
enjoy the weekend
TheEd