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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 14-07-2010
Hi TheEd - I did the first 5 x 8 mins today.
Quite nice - all around 3.52 per k with Hr ave 148 - 158 range. The Hr was down to sub 120 each time. Felt good - bit weary near the end but pace consistant and not straining. Really enjoyed this workout. Legs fine.
Regards - Dave
10k & 21k Training - TheEd - 14-07-2010
this sounds great, you moving forward in a pleasant way .. and it sounds as though you content
TheEd
10k & 21k Training - DaveM40 - 18-07-2010
Hi TheEd - hope things are well for you.
I did week 2 as planned;
Mon - 60 steady on grass
Tue - 5 x 8 min (details as earlier post)
Weds - 60 steady on trail
Thurs - circuits including 6k easy on grass
Fri - rest day
Sat - rolling hills - 50 min easy on flat / hard hills
Sun - 80 min long run @ 4:40 per k / 132 on trail
Feeling good - leg & back massage this PM with club phsio :great:
10k & 21k Training - TheEd - 19-07-2010
are you feeling that you are gaining strength?
finding the easy runs pleasant and comfortable?
yes yes
TheEd
10k & 21k Training - DaveM40 - 19-07-2010
Hi TheEd - regarding your questions;
I feel that I am getting fitter and stronger - my long run was good on Sunday and I have handled the intervals / hills ok.
Runs feel nice except when it is hot & windy like today! I use a fairly shady trail course through woods. But it is still hot in the open bits. I use my HR monitor to watch the effort and keep it slow to control the HR. I guess the pace is not too important on the easy runs - time on feet at the correct HR has been my aim - is that ok?
Dave
10k & 21k Training - TheEd - 20-07-2010
yes .. relaxed running with the intention of developing a base to work upon with your various blocks added to achieve greater results
this time round you keep the 1hr runs while adding the quality sessions, the combination should bring you to a new level
when you do the 4km time-trial at the end of this build up, you will find it pretty hard but should be pleasantly surprised at the time you will run
once you do the 2000m it should feel like one of the most difficult sessions you have done but directly thereafter a new smoothness should come that should be quite pleasant to feel
this is the intention and has been the affect over the years of training
and is the purpose of the build-up
with each development cycle new aspects are added with the intention that there is not much change to absorb the new aspects
enjoy
TheEd
10k & 21k Training - DaveM40 - 25-07-2010
Hi TheEd - I hope you are well. I have been doing the 3rd week of build up phase and all has gone well;
Mon - steady run 60 min ave HR 134 - pace 4.34
Tue - 5 x 8 min intervals @ around 3.49 per K
Wed - circuit training then 5k easy run
Thu - steady run 45 min + 15min @ 75% effort
Fri - rest day
Sat - long run 85 mins at ave HR 133
Sun - rolling hills - 50 min hilly fartlek workout
Legs feeling ok and I enjoyed the training
I have entered a 21k race for 24th October
10k & 21k Training - TheEd - 26-07-2010
would be interesting to see what your heart rate was during this session
5 x 8 min intervals @ around 3.49 per K
You should be more than ready for October
Cheers
TheEd
10k & 21k Training - DaveM40 - 26-07-2010
Hi TheEd - the HR data for last weeks 5 x 8 workout;
ave - max - after 2 min rest
1/ 148 - 152 - 107
2/ 150 - 156 - 109
3/ 153 - 159 - 116
4/ 154 - 160 - 117
5/ 155 - 159 - 108
Done on treadmill to combat hot weather and keep control of pace
My max HR is 175 / morning resting is between around 45- 50
What do you think?
best wishes ... Dave
10k & 21k Training - TheEd - 26-07-2010
thanks .. this is good to see as all this training is laying a foundation
the pulse range during this phase is good
also consider monitoring your weight because once you start the fast sessions there should be a change that takes place in your weight
this all looks good for now
good times ahead
TheEd