break 38

[RunSam]

Hi TheEd,

Today I did the 5k paced run:

Time 20.07:yes:
max hr 175
av hr 161

I was not really up for it today found it difficult to fully push myself. However I am pleased with the progress.

The previous paced run I did (17 days ago) I took:

Time 20.53
max hr 174
av hr 161

thanks Ed

RunSam

[TheEd]

That is interesting, especially not being up for it and still putting out a 20.07 at 1 beat per minute lower max

this truthfully is some progress and with this program there is a kick through after about 3 consistent 3-week cycles

so believe and you shall be surprised

enjoy

TheEd

[RunSam]

I feel sub 40 should come soon, the previous paced run I actually had av hr of 162 and not 161 as I wrote above (my typing error) so today's average was lower.
I am however feeling something not right in my knee. I often have feel something coming downstairs in the morning. Usually if I have not trained for a while. Once it loosens up it usually totally disapears, this week however I have felt it for the first time out running. Its on the outside of my left knee. I think its a touch of "runners knee" it usually responds well to streaching. I am tight in my hips, quads and hamstrings so I think its only a mechanical problem. With all the bad weather here I have been forced onto the roads and cycle paths which have quite servere camber. Its not painful or swollen but I need to be careful. I have read all the threads on injuries here and loads more so hopfully I can fix it without it getting worst. Tonight after my paced run it feels perfect although I was aware of it whilst running.

Sorry for the dissertation

RunSam

[TheEd]

when sitting watching TV .. extend your leg and then contract relax your quadricep (thigh) muscle 10 times

do this about 4 or 5 times a day

strengthening the quads helps the knee

also make sure you stretch your hamstrings and look after the balance between the strength of the hamstrings compared to quadriceps

Cheers

TheEd

[RunSam]

Hi Ed,

Did my first session of 10x400m (day 15) today, see below:
Did not manage day 13 and 14 however I did have a good excuse. We have a new eddition to the family (baby girl). Not to sure how much sleep I will be getting over the next few weeks but time will tell.

Here are todays times:

1) 82 sec
hr after R60 117
Max 166
av 144

2) 83 sec
hr after R60 117
Max 168
av 154

3) 84 sec
hr after R60 112
Max 168
av 152

4) 84 sec
hr after R60 113
Max 169
av 156

5) 86 sec
hr after R60 113
Max 167
av 153

6) 87 sec
hr after R60 116
Max 171
av 154

7) 85 sec
hr after R60 120
Max 173
av 153

8) 86 sec
hr after R60 120
Max 170
av 155

9) 85 sec
hr after R60 121
Max 174
av 154

10) 85 sec
hr after R60 120
Max 174
av 158

Felt quite ok, I was not flat out for these times.
My next race is March 22 (10k) Shall I restart the plan on monday which will allow a full cycle before the race?

RunSam

[TheEd]

magic smagic .. congrats .. best wishes to the whole family

well done!

Start the ney cycle from Tuesday and it should roll you towards the race

hopefully the sleepless nights don't trouble you too much however this is such a special time so simply enjoy and see how everything works out

don't put running pressure on yourself now and it should all work out

the main training sessions are from the 2k to and including the 1k .. do those and you should be OK

if you need to jumble things around then chat to me

watch your heart rate after a late night or very early morning

Congrats again

TheEd

[RunSam]

Hi Ed,

Today was 5x2000m :rip:
First I will start with the excuses:
Only had 6 hours kip last night and it was extremely windy.

My previous three 5x2000 look like this:
8/1 42mins 42 sec
29/1 43 mins 02
15/2 41 mins 01

Todays:

1) 7mins 51
max hr 185 (did not warm up properly!)
av 161
hr after R90 83

2) 8mins 03
max hr 166
av 156
hr after R90 88

3) 8mins 16
max hr 166
av 156
hr after R90 88

4) 8mins 22
max hr 169
av 156
hr after R90 87

5) 8mins 09
max hr 174
av 159
hr after R90 87

Total running time 40.41

Some steady progress!
Looking forward to a rest day tomorrow:yes:

Thanks Ed

[TheEd]

as mentioned elsewhere, the wind can be a real negative factor and hopefully come Tuesday the 1000's can be a great session

hope bambino is going well

that first 2000 in 3.50 is the future

grand going

TheEd

[RunSam]

Hi Ed,

Update:

I have been working hard on streching and the quad excercises you sugested. It has improved the knee. Last night I did an easy 30mins and it felt perfect. Definately caused by my tight hamstrings and quads.

Previous 4, 5x2000m times:

8/1, 29/1, 15/2, 5/3, (very windy)
1. 8min 02 1. 8min 15 1. 7min 51 1. 7min 51
2. 8min 11 2. 8min 19 2. 8min 05 2. 8min 03
3. 8min 29 3. 8min 40 3. 8min 19 3. 8min 16
4. 8min 47 4. 8min 56 4. 8min 28 4. 8min 22
5. 8min 56 5. 8min 51 5. 8min 18 5. 8min 09


The numbers speak for themselves thanks Ed.

My regular recovery run which is 5k I have reduced my average pulse to 115 over the run compared to 130 back in Jan and 2 mins faster (at av115).

Tomorrows session is the 6x1000m
I am aiming at 3.50 to 3.55 sounds ok?

RunSam

[TheEd]

you really seem to be in a happy frame of mind and certainly anything is possible, so do the 6x1000m at the pace you have written

if it is windy don't overstrain against the wind but rather use the wind at your back to run slightly faster

Till your next feedback

TheEd