Yes please...

[phil]

My name is Phillip (Phil or Flippie) to my friends.. . Born in June 1964 which makes me 61 years old. Have always been active, mostly running for the past 45 years. Ran 2 Comrades Marathons in 1990 (7.58) and 1995 (7.34). For the past 15 or so years focused more on trail runs, which I thoroughly enjoy and prefer. I ran a 5k in 22.30 earlier this year and would love to be able to get close to 45min for a 10k road race again.

I tried the 10k 45min time-to-run program but I get injured and then fail to continue or complete the program, which leaves me frustrated. I miss a session and then try to make it up and get injured. One would think after so many years running that I know this (and I do) but I never practice what I preach.

So Gavin...yes please, I need help...

I had 4 weeks break after a disastrous 20km trail run end of September, and are currently only in my 2nd week of easy running (25km per week)

Hope you can help Gavin.

[TheEd]

Hi Phil .. thanks for placing a post in the new Masters Training forum. OK .. I see you ran into a few problems on the 10k program

so in these forums, I shall work with you. You know the framework of the 10k and if you have run 22 minutes for 5k earlier this year, then it is still there

the main objective of these forums is to figure out what works for the individual and then to tweak things until we find a solution for said individual and then we create a program around that

Would you like to start with the framework of the sub 50 minutes 10k program and we work our way from there?

so when have you got your next run planned?

TheEd

[phil]

Hi Ed,

I'm in your hands and yes, the 50min 10k frame work sound fine. My next run is planned for Wednesday morning. All my running is done in the mornings.

Phil

[TheEd]

Brilliant .. do your normal Wednesday run and post the details from the run and we then work from there

TheEd

[phil]

Morning TheEd,

Did a 46min easy run this morning, around 7k. Felt sluggish, probably from all the garden work I did yesterday.
Avg pace - 6.40/km
Avh HR - 128bpm

I dont have a HR chest or arm strap. Reading is from my garmin watch on my wrist. Not sure how accurate that is.

Phil

[phil]

Morning Ed,

Did another easy run this morning. legs a bit heavy (did some leg strength work in gym yesterday afternoon).

Time- 38min
Dist - 6km
pace-6.34/km
hr- 133bpm

Will probably skip tomorrow and have a rest day...Have a birthday dinner tonight and I probably have a glas of wine, or maybe 2.

[TheEd]

Hi Phil, for now don't run 2 days in a row unless instructed. We have found with our group of over 45 runners that a rest in-between sessions is helpful until we introduce a run which is controlled and aimed at leg recovery. We have been using swimming (no frog kicking) a great deal, and quite effectively for leg recovery

also the question to you, your pulse of 133 .. which zone does this place you in?

TheEd

[phil]

Hi Ed,

HR has always been a funny one for me as there is so many formulas out there. My Garmin watch is currently setup as default on %HRR, with the max HR and threshold set on auto. Max 169, threshold 152. RH 57 . According to my watch this is my zones.

Z1: 113-123, Z2: 124-134, Z3: 135-146, Z4:147-157, Z5:157 -

So 133 is my upper Z2.

I have been using runalyse on my computer to track and give me bit more stats on runs and there my zones are setup also %HRR according to the Coggan formula.

Z1: -126, Z2: 127-142, Z3:143-153, Z4:154-164, Z5:165 -

There 133 is lower Z2

Please advise if I should set Garmin watch HR on %Max HR or leave on %HRR? Please advise or any other suggestions wrt HR and zones.

Phil

[phil]

Morning Ed,

Rest day today.
I plan to do a easy 60min run on either Saturday or Sunday.

Phil

[TheEd]

Hi Phil .. great .. do you use Garmin connect .. I have been doing a fair amount of analysis via Garmin and a number of athletes in the group we coach also use Suunto and Polar but I have found Garmin quite easy to roll with.

What is your VO2max displayed by Garmin? I find this of interest

We will play around with a few days but still using the sub 50 minute 10k program framework but trying to avoid consecutive days training unless instructed

enjoy your weekend

TheEd