A new goal

[IamWill]

Hi TheEd,

It was a good race, I finished in 12th place in 36:45. There was a lot of wind and the course was sometimes muddy. No PB, but I'm satisfied.

Splits according to my Garmin.

km pace Avg HR Max HR
1 3:33 164 171
2 3:44 172 175
3 3:40 175 178
4 3:40 175 178
5 3:46 176 179
6 3:40 176 178
7 3:54 177 179
8 3:47 176 179
9 3:35 176 178
10 3:27 178 181

Km 7 had a bit of open field with a strong headwind and I slowed down there to conserve my energy, unfortunately a bit to much.

Curious about your thoughts for the next two weeks, taking into account that my last race before summer holidays is on the the 7th of July. Did 30min (very) easy on both Saturday and Sunday.

:mrburns:

Will

[TheEd]

glad to hear you happy with your race and it seems as though you have got your racing technique ironed out quite well

as for the next 2 weeks .. you can do the last 2 weeks of the cycle but instead moving the 6 x 1k session to Thursday

tomorrow you can run up to an hour with the last 15 minutes quicker as you feel .. quicker not too fast

your thoughts?

TheEd

[IamWill]

Hi TheEd,

I didn't run on Mon, Tue and Wed, as I felt my legs could use a bit of rest and my non-running life needed some more attention (luckily those coincided...:mmm I did do my running excercise drills and had an intensive squash game on Wed.
I ran my 6x1k this evening, which was challenging... Because my son was home alone, I couldn't drive to the track, but had to stay close to home, so I ran in a close by park (asphalt). It was hot, it was super humid, I forgot my water, my legs felt tired from a hard day's work and yesterday's squash game. Sub-optimal circumstances... I couldn't even stay below 4:00, but I'm still satisfied because I dragged myself out there and I didn't quit. Not a good session, but a constructive one nevertheless. No pains or aches, so that's good.

My splits (time, hr-ave, hr-max)
3:44 159 168
3:45 162 171
3:58 162 175
4:05 164 171
4:02 164 176
3:59 167 173

Will

[TheEd]

make sure to recover from this and continue the hydration

enjoy the weekend training

TheEd

[Albert83BCN]

We both experienced the hard hit of heat, I guess I'm starting to like less the summer since I'm a runner

Good job and keep going! :great:

[IamWill]

Hi TheEd,

I ran Saturday's race. I ran it in 35:51, but according to most runners' GPS watches, the course was only 9.4k:mmm:... It was about 24 degrees, sunny and humid, so still a decent run and a PR for the 9.4k distance:jester:.

Work caught up with me in the last 10 days and I ran less than usually. Now on vacation and all the time to run, so starting on build up program. Any tips considering HR & pace for my easy runs?

All the best,

Will

[TheEd]

9.4k PB .. we'll take it

pace for easy run ... run at 140 bpm and report back and then we can take it from there

enjoy

TheEd

[IamWill]

Hi TheEd,

Yesterday I did a 40 minutes recovery run in the morning (5:53 pace, HR 134) and an easy 5k in the afternoon (4:30 pace, HR 149).

Today I started on the build up program with my first 60 min run (5:04 ave pace, HR 143). I started out on a 5:40 pace gradually went to a 5:00 pace. The last 1.5k I ran around 4:00 pace, because... ehm... I guess because I felt like it.

If I recover well enough, would it be detrimental to an extra easy run next to the 1 hr sessions? Plenty of time and plenty of rest now.

Also, I don't really have hills here, what to do with day 5?

All the best,

Will

[TheEd]

OK instead of 1hr consider a 12k run .. as you develop you would hopefully get to running 12k in 1hr which is 'easy'

do a fartlek session instead of the hill session

3 to 6 x 5 minutes @ 21k pace with 3 minutes in-between .. this is a relaxed session

please ask questions

TheEd

[IamWill]

O.K., that sounds good.

I did todays' run of 12.5k in a 5:26 pace. It was hot (about 26 to 28 degrees) and I got pretty tired (and hungry and thirsty), but it was a nice run. Now some rest:yes: and let's see how the legs are tomorrow.