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+--- Thread: What should i do next? (/Thread-What-should-i-do-next)
What should i do next? - TheEd - 17-07-2015
it is nice to read Nik, do learn from this though, that the body does go through adaptation dips and should come back stronger. This is why with the programs (which are progressive) we plan our off period and build-up
all the while keeping it simple and enjoyable
certainly more to come
TheEd
What should i do next? - niikp - 22-07-2015
Hi Ed, catch-up.
All is well. legs are sore (tired sore), but Day 8 so that's normal.
So Day 8, all is well. Here is my data.
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
4 17Jul Rest
5 18Jul 7.08 40:51 5:46 153/167 30c and knackered this was my 1hour30, I was getting nowhere, a long walk home!
6 19Jul 5.64 30:05 5:20 142/148 ok run.
7 20Jul 10.0k no time but pace was 5:22 144/150 good run
8 21Jul Average 6x1k @ 4:06 155/166/102
breakdown for 6x1k
1.0km 4:08 149/160/ after 2:00mins 82
1.0km 4:08 151/163/ after 1:29mins 91
1.0km 4:06 155/166/ after 1:33mins 100
1.0km 4:02 158/169/ after 1:18mins 113
1.0km 4:08 160/170/ after 1:31mins 111
1.0km 3:58 162/173
My last 6x1k in May was 4:18 avg HR 160. So a whole chunk better. I ran on a real track (I'll do all my 6x1k and 400 on the track now...and maybe 4ks and 4x2k's if I feel like it's less damaging). Controlled. PB 1k @ 3:58.
Next hard day is Day 12 5k paced.
niik
What should i do next? - TheEd - 22-07-2015
now to focus on recovery, help yourself to recover as much as possible
by the 5k paced you should be feeling better
TheEd
ps.. the 1k session is looking impressive, take your average time from the 1k session and add 25 seconds and that is what you should be able to run 5k in at present
What should i do next? - niikp - 28-07-2015
Hi Ed, update on progress. To save you having to hunt around here are my current PB's and Stats.
4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
9 22Jul Rest
10 23Jul 11.12 59:49 5:23 141/172 great run, had a little sprint finish
11 24Jul 5.95 30:40 5:09 149/155 good run
12 25Jul 5.04 21:57 4:21 165/175 this was a PR 5k 21:47, decent run
13 26Jul 10.83 1:01:47 5:42 145/165 ok, but large meal and beers prior.
14 27Jul Rest
15 28Jul 10x400M AVG 0.4km 01:26 3:36 152/165/123 60sec rests
breakdown for 10x400
Lap01 1:35 3:58 132/151/99
Lap02 1:27 3:38 142/158/112
Lap03 1:26 3:35 148/161/118
Lap04 1:27 3:38 149/164/126
Lap05 1:27 3:38 151/164/115
Lap06 1:25 3:33 155/168/124
Lap07 1:25 3:33 155/167/130
Lap08 1:25 3:33 158/170/131
Lap09 1:25 3:33 159/171/130
Lap10 1:24 3:30 159/173/132
No pains, aches, or tiredness this cycle as yet. Yesterday I took an extra day rest instead of a 30min easy, just to be ready for first 10x400m. The 5k PB was a poor strategy running the first 2km @ 4:14 pace then tiring towards the end to a 4th km of 4:31. Given intelligent pacing I think this could have been close to 21:30 which is what I was aiming for and my next unofficial short term goal.
The 10x400m I was a little worried about, but it felt great. My calc's said aim for 95sec, but after the first lap I automatically set into a 1:25ish pace which I felt comfortable at. I was all excited about a final speedy lap, however as the intervals went by the fatigue crept in and by the last lap I was pretty shot but again happy. My "sprint finish's" are now coming down into <3:00 pace, I'm just very slowly increasing the sprint.
So couple of easy runs, the fartlek which I'll aim at 4:20 pace, then the Saturday Race Day. No races here now (normally hot part of year) so either a 4k or 5k on the local track to get a precise time. Then it's a couple of easy days and into a 8 day vacation where I will just be trying to run 5k easy per day.
regards
Nik
What should i do next? - TheEd - 28-07-2015
nik, please let me know how you recover from the 400m session, as 85 may be a little too fast for you currently
let me know how the calf muscles are going, please?
onwards
TheEd
ps.. congrats on the 5k PB ..
What should i do next? - niikp - 30-07-2015
Hi Ed, so a couple of days after the 10x400m, no issues, muscles were not any more sore than had I done a long run. Yesterdays 40mins easy was straightforward no drama. Today's fartlek was a little too fast at 3:58 pace for the fasts instead of maybe around 4:15.
Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 49 163.4lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
17 Jul30 7.34km 40:10 143/160 good run
18 Jul31 5.69km 30:01 145/157 then straight into
0.3km 1:09 3:57 159/164 rest 162
0.3km 1:02 3:52 165/169 rest 165
0.25km 1:00 3:55 168/171 rest 164
0.28km 1:04 3:48 169/173 rest 166
0.25km 1:00 3:56 169/172 rest 166
0.27km 0:59 3:37 168/174
So just race day left this cycle, then I am off on Vacation (i'm going to try and run an easy 5k each day). For my 'race day" I'm not sure. I'd still like to get some sort of time for 1k, 1.5km and 1mile to to see where I am without specific training but that's not going to give me an indication of my 10k pace, so I may do 4k. Either way it will be early morning Sat on the track so as to limit the impact on my legs.
What should i do next? - niikp - 02-08-2015
Hi Ed, so all is well with muscles and legs and such. No reaction from the faster 10x400m nor the faster fartlek.
Race day didn't work out, due to some timing with my upcoming vacation I ran yesterday and it was 27c at 8pm. It was planned to be a sub 16:30 4k... It ended up being a 12:56 3.2k, just aiming a bit too fast.
Current Stats 4k 16:55 5k 21:47 10k 44:47 Resting HR 39 V02Max 56 165.4lbs
CycleDay Date KM Time Pace HR-AVG/Peak/Rest
19 Aug01 3.2k 12:56 04:03 166/173
Although another grand fail from a target and "focus" point of view, I am still really pleased. Running so close to 4:00 pace for 8 laps is something I wouldn't have even thought possible when I started out on this running idea almost exactly a year ago.
My (approx) laps were
LAP Time Pace AVG_HR
1 1:31 3:45 143
2 1:36 3:57 163
3 1:38 4:04 166
4 1:35 3:59 168
5 1:36 4:01 170
6 1:36 4:03 170
7 1:39 4:07 171
8 1:40 4:09 171
This included PB's @ 1mile, 1km, 400m.
Now I am off on a camping vacation. It's a 4000km drive through many beautiful national parks in BC, Alberta, Montana and Wyoming. I am hoping to just stay running Easy 5-10km each day to keep the aerobic going. When I get back, I'll run a 4k TT and then go into a new cycle.
thanks
Nik
What should i do next? - TheEd - 03-08-2015
safe travels on your vacation Nik
we will pick up on things on your return
enjoy
TheEd
What should i do next? - niikp - 14-08-2015
Hi Ed, just got back from the epic 5250km road trip. Most of it spent above 1500M. Got in three or four runs and put on three or four pounds. Was thinking to begin the Cycle on Tuesday coming, and between then and now just look at a long run (today) and then back to regular 45 mins run's. Not sure it's a good time to run a 4k TT prior to the Cycle starting but I could if needed.
regards
Nik
What should i do next? - TheEd - 14-08-2015
always good to do the 4k time-trial so you can work out your target pace for the 2k and 1k sessions
on we go
TheEd
ps.. at least you know the road forward now
