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+--- Thread: How do I break 37 and 80? (/Thread-How-do-I-break-37-and-80)
How do I break 37 and 80? - Swerunner - 03-07-2012
Ah. Forgot to tell you. I've done 400's as well. 10x, 12x and 15x400. Average around 1'19-1'21. This was maybe 5-8wks ago.
Did an easy jog as first session today after the marathon I ran on Saturday.
Distance: 7.8k
HRaverage: 133
HRmax: 150
I never train with heart rate monitor, so I don't really know my zones. However, I did a lactate test once, on a treadmill with the following results:
2006
Max pulse: 187
Anaerobic threshold: 170 (3'52min/km)
Aerobic threshold: 155
Lower limit for aerobic zone: 142
Max O2 consumption: 63,2 ml/kg/min (4,62 L/min)
Max energy consumption: 23,1 kcal/min (96,7 kJ/min)
I know it was a six years ago, but it might give you some help.
I also do know my resting rate (usually taken at 09:00 in front of the computer) is around 38. In peak shape it drops to 34.
So. 4k test tomorrow? 4days post marathon, but that's fine. :laugh:
How do I break 37 and 80? - TheEd - 03-07-2012
you can do the 4k on Thursday
cheers
TheEd
How do I break 37 and 80? - Swerunner - 04-07-2012
Wzup coach!
Since I was already nervous about the 4k time trial, I just went to the track and did it. You know, as a marathon runner these kind of fast stuff workouts is like a death sentence... :laugh:
Keep in mind I ran a marathon 4 days ago. For me, it's quite hard to do a 4k time trial by myself on a track. I tend to feel tremendously sorry for myself halfway through. :tonguepop:
Weather: 21C, cloudy and no wind. Nice! It's always windy in Goteborg...
Workout:
Warm-up: 3.01k@15'27'' (HRav:129 speed:5'08/k)
Time trial:
1'20''76 (HRav:152)
1'27''48 (HRav:165)
1'26''30 (HRav:167)
1'26''74 (HRav:169)
1'27''86 (HRav:171)
1'29''40 (HRav:172)
1'30''70 (HRav:173)
1'30''28 (HRav:173)
1'29''90 (HRav:175)
1'25''20 (HRav:176) Max was 177 as I checked just after completing.
Cool down: 5k@27'08'' (HRav:138 speed:5'26/k)
In total: 4k@14'34'' (3'38/k)
Just for fun I checked how fast I recovered. I came down to 120 bpm in 2'10'' and down to 100 in 4'40''
It was an awful workout! Fan. Jobbigt!
Alright, this leaves me at what? Where am I in the schedule? and what are the interval times to hit? Ready to go for my first cycle! Psyched :jive:
Over to you coach.
How do I break 37 and 80? - TheEd - 04-07-2012
this isn't bad
if your recovery is slow then I hope you don't mind starting up from next week only?
not too keen to get you crunching out a 2k session this week
are you ok with this?
Cheers
TheEd
How do I break 37 and 80? - Swerunner - 04-07-2012
I don't know if the recovery is slow, it was quite hot. However, I Do have a lot of hard training behind me. You're right. I should take it easy this week and pick it up next week. Please let me know what I'm aiming for timewise on the 2000
, so I can prepare mentally. Cheers! :-)
How do I break 37 and 80? - TheEd - 05-07-2012
great stuff Swe .. we will look to start the first cycle off on
3.50 to 3.55 per k pace .. 7.40 to 7.50 per 2k
and we will soon see how everything goes from that
hopefully that is not too much to prepare mentally for
Cheers
TheEd
How do I break 37 and 80? - Swerunner - 05-07-2012
Ha ha!
No, that's not too hard to prepare for. I can do 4x5km at that pace.
I'm pretty sure I tend to overdo everything, so when it's time for competition, I'm probably burnt out and don't perform according to my ability. That's why I need your help and advise to do things in a proper way and build my self up for success, not overtrain..
Let's start at that pace and gradually build from there.
So, what day is day 1 then? Monday next week or??
Thanks for helping out, much appreciated. I'll follow you to the letter and see where it takes me come september.
How do I break 37 and 80? - Swerunner - 05-07-2012
Did an easy distance run today. My legs are a bit stiff, but I'll do a proper stretching session tonight.
Today: rest HR = 37
Workout: 10k@48'21'' (4'50/k)
HRave = 135
HRmax = 148
How do I break 37 and 80? - Swerunner - 06-07-2012
Hej coach!
Here's a link to a gdoc containing 30wks of training leading up to stockholm marathon:
https://docs.google.com/spreadsheet/ccc?key=0AgSxrGTSG5X7dGJaRk9tTjBhZC1VcHE5a3FKcUEweGc#gid=0
I log all my training here (if you want to se pulse curves as I go along):
http://www.funbeat.se/person/calendar.aspx?PersonID=130284
How do I break 37 and 80? - TheEd - 06-07-2012
Thanks for this Swerunner
if you are aware that you tend to overtrain, then I hope you don't mind me warning you beforehand of what can happen
with this schedule it balances everything in the right manner
there is a lot more to the programs if you run through the various aspects to them
enjoy your weekend
TheEd