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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 12-03-2011
Hi TheEd - hope you had a good week.
I did week 2 of build up. I enjoyed all of the training and we had decent weather if very windy.
I found a great place for the fartlek 5 x 8 min - and I did a good workout there, managing to keep HR under control whilst running a comfortable but hard pace. I was in the 85 - 90% HR area throughout most of the intervals.
I did the rolling hills today and am feeling good.
Next week;
mon - 60 easy
tue - 5 x 8 min @ 85 -90% of MHR
wed- 60 easy
thu - 45 easy + 15 @ 75 - 80% MHR
fri- rest
sat - road relay leg for my club **
sun - easy run to recover 30 - 45
I should cover about 82K this week
** - I am in our 12 stage relay team I have to run a 8.6k leg. It is a hilly course and I did 32:26 last year...... no pressure as we hve a weak team!
Does this sound ok
10k & 21k Training - TheEd - 12-03-2011
good stuff D .. no reason not to run a 1hr recovery on the Sunday after the relay and you can expect to run faster than last year, if you run the same leg
that conditioning is still there
enjoy
TheEd
10k & 21k Training - DaveM40 - 19-03-2011
Hi TheEd - great weather here, hows Sweden?
I did the road realy today. Not my greatest performance, but not too bad;
I ran 32.53 for the 8.6k leg against the 32:26 I did last year. It is a very hilly course. I felt a bit flat but legs were fine. I guess the full build up training and return from injury has left me a little short of speed endurance. Last year I had just run a 10k PB so was in better shape.
I will start the 10k cycle next week;
mon - 60 easy
tue - 75 easy
wed - 60 easy
thu - 5 x 2000
fri - rest
sat - 90 easy
sun - 60 easy
I think I will start at 7:20 to 7:30 pace for the 2k's - does this sound ok?
10k & 21k Training - TheEd - 20-03-2011
This looks good .. I sincerely did expect you to run faster than last year and can say that you are actually in better shape than you think
If I may ask, when are the important races over the next 3 months as ideally I would like a minimum of another 2 weeks of build-up as the long-term benefits will be greater for you.
I get the impression you need slightly longer mentally before tackling the 2000's
you said - "I think I will start at 7:20 to 7:30 pace for the 2k's"
and I think and know that you should be around 7.10 to 7.20 to start, so I put this down to mental psyche presently and a few more weeks of stress free running will have you coming back with more zest
I do believe this is to be highly recommended
TheEd
ps.. please discuss .. if you want to take the chat private then drop me a PM (private message)
10k & 21k Training - DaveM40 - 21-03-2011
Hi TheEd - after our discussions yesterday, I will change my training to more build up as follows;
mon - 60 easy
tue - 45 easy + 15 a little faster
wed - 60 easy
thu - 5 x 8 min fartlek
fri - rest
sat - rolling hills 45 mins
sun - 75 easy
good idea of yours I think - long season ahead.
Thanks for your help once more ...
Dave
10k & 21k Training - TheEd - 21-03-2011
good stuff .. you can top the Sunday run up a little more
Cheers
TheEd
10k & 21k Training - DaveM40 - 26-03-2011
Its time for a catch up!
I had a good week - legs, body and mind feeling good.
I really enjoyed the running. The nice weather helped :great:
I am ready for another build up week. But I made a mistake with my racing schedule - I am away when the 10k on 10th April is run :o:. So I have no racing until May 15th! So I have 5 weeks before the race. What is best? 2 weeks more build up and a then a full 3 week training cycle?
I did you an email with a much clearer year planner and a few thoughts.
All the best
Dave
10k & 21k Training - TheEd - 27-03-2011
Hi Dave .. great .. have received email and have opened, will look at it in more detail shortly
let's access how things are going towards the end of next week by running a 4k time-trial to see how your progress is coming along
what say you to this?
TheEd
10k & 21k Training - DaveM40 - 27-03-2011
Hi TheEd - thanks for the reply.
I think a 4k TT is a good idea.
Do you mean me to run it at the end of this week ahead or the week after?
Cheers
Dave
10k & 21k Training - TheEd - 27-03-2011
end of next week
from my perspective it will not be about the time run but more the feel and response to the run
so enjoy the week
TheEd