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+--- Thread: How to train (/Thread-How-to-train)
How to train - Raginglynx - 09-01-2011
Hi TheEd!
Yes, my body has been somewhat through a transition since I started running
When it comes to dairy products, I don't eat very much of them - No butter on bread, no milk to food - only a little milk in sauces and stews - and sometimes I fry in butter (I believe in eating natural products, so when I get to choose I prefer butter over margarine, which is quite usual to use instead here in Sweden). Only time I eat a lot dairy is approx. 1 dl of low fat yoghurt in the evening.
But it will be very interestning to see what the doctor think. I will press them to examine me if they just push it away, because this has become quite a problem for me in my running as well as my life.
The time trial didn't go like I wanted.. I went out to tough and there was a misunderstanding in the pace calculation. I've written a lot about it in the blog if you want to read into some details..
Here's the data anyway:
Day 20, build up (In the Total I've subtracted the data from the resting lap)
4k time trial on treadmill
Lap Distance Time AvgPace AvgHR MaxHR Cadence
1 1.0 3:34 3:34 176 186 93
2 0.5 1:52 3:44 187 189 94
Rest - 2:28 - - - -
3 0.5 1:52 3:44 166 175 92
4 1.0 4:20 4:20 181 187 96
5 1.0 4:16 4:16 191 197 98
Total 4.0 15:55 3:58 182 197 95
Compare with the Garmins total, which differs:
Lap Distance Time AvgPace AvgHR MaxHR Cadence
Total 4.38(diff) 15:55 3:38(diff) 182 197 95
Cheers!
Christian
How to train - TheEd - 10-01-2011
not too sure what happened during the 4km session
however I can say that a sub 4 minutes per km time would be acceptable
TheEd
How to train - Raginglynx - 10-01-2011
Hi TheEd!
Want went wrong on the 4k was a mix of miscalculated paces and overfaith in my own ability..
Today I've not been able to run. There's pure ice on all the ground. I've fallen one time and been close to fall at least half a dozen times when only walking very carefully :S
Should I start with a sub program tomorrow?
I'm really up to it
rgds,
Christian
How to train - TheEd - 11-01-2011
Hi C .. yes you able to start on the sub 40 minute 10km program and then change the pace for the first cycle .. even if the pace is slower the fiurst 18 day cycle is good so as to get the body out of the cobwebs
Hope this is clear as your first 2k session should be around 4.10 per k
are you able to find a suitable place to do this session?
Cheers
TheEd
ps.. keep the easy run pulse the same
How to train - Raginglynx - 11-01-2011
Great! I'll do the sessions on a treadmill.
We'll start out easy.
Thanks!
Christian
How to train - Raginglynx - 11-01-2011
Hi TheEd!
Today I did the first run of the sub 40 as we agreed. It was a nice run with good energy all through. I did it before I read your reply about the heart rate, so I kept it between 130 and 140.. It felt very good to keep it there. Good flow but still not hard on the legs.
In the evening I also did a session of the Bodyweight 500 workout
Day 1, 1st sub 40 10k round
60 to 70min easy distance
Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 12.68 1:08:45 5:25 138 150 90
How to train - TheEd - 12-01-2011
hopefully you able to get straight into the rhythm of the 2000's even if only at 4.10 after the first cycle you should theoretically improve
when is the first 10km race?
Cheers
TheEd
ps.. in truth, if there are no real races for 2 or 3 months there would have been no harm in continuing with the build-up, it would actually have benefitted you more long-term
How to train - Raginglynx - 12-01-2011
Hi TheEd!
I plan to have the first race at 26th of February in Mariestad. A 10k race. But that is if nothing comes in the way
Day 2, 1st sub 40 10k round
30min easy run
Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 5.69 30:42 5:24 138 155 90
rgds,
Christian
How to train - TheEd - 13-01-2011
OK .. great .. now I see why you wanted to return to the 10k cycle now
after the 1000m session you should see a difference
Thursday 2k session must not be used as anything more than a return to intervals session
enjoy
TheEd
How to train - Raginglynx - 13-01-2011
Perfect!
And when running on treadmill later today at the 2k I should have an incline of at least 2% to simulate outside running conditions, right?
Cheers!