Yes please...

[TheEd]

This is good Phil .. the secret in this session is to simply run the hill .. focus on maintaining decent form and don't push it

as you develop your pulse should go into zone 4 with this session ..

next session you can move it up to 8 reps and then 10

TheEd

[phil]

Morning Ed,

Before I feedback on this morning long run, just a quick question.
On your 10km programmes the order of the runs in the 18 day plan is specific as each one has their objective etc.
Is the order of the runs in the current plan wrt the 1 - long run, 2 - interval/hill loop, 3- Tempo also important. The reason I ask is that my long run is current not my 1st run of the week, but the 3rd run. Tempo is 1st (mon), interval/hill ( wed) is 2nd, and long run 3rd (sat)

Now on to this mornings long run.
I Felt very good, and ran a bit longer. When I stopped I easily good have gone for another 10-15min. Did the stop and have a light stretch and a drink routine again, and this time did not include the 5k trail portion. Drifted into Z4 on occasion.

Hr - 139bpm, pace - 5.49/km, time - 1:39:05, dist - 17k
Z1-4:24, Z2-16:40, Z3-1:00:09, Z4-16:45

thx
Phil

[phil]

Hi Ed

Did 6k tempo/threshold run this morning. Started more conservatively this morning and did not struggle as much as I did last week. Most of the run was in Z4. I felt tired afterwards, but also refreshed....if it makes sense. I thought that it was a good session.

Warmup - 10min

tempo: HR - 152bpm, pace - 4.50/km, time - 29:04, dist - 6.01km
Z3 - 1:52 , Z4 - 25:55

cooldown - 14min

regards
Phil

[TheEd]

Hi Phil .. the 10k program is specific .. this current training format is not so harsh in necessity

I saw your long run and it was massive, 1hr in the zone 3 is excellent

it's certainly happening for you. The threshold run is in order

are you doing the hill loop this wednesday?

TheEd

[phil]

Hi Ed,

Yes doing the hill loop again on Wednesday. There is only 2 hill loop session till the week before the 14k trail race. Until advised otherwise I will continue with the hills till then.

-------------------------------
8xHill loop session this morning. Found it challenging, especially the last 2 reps. Definitely felt calves and glutes working. Recorded as a continuous session, but you will see each loop detail as a lap in the garmin data.
Warmup - 20min

8xhill loops - HR 142bpm, pace 6:29, time 37min, dist 5.73km
Z2-10:37, Z3-14:01, Z4-10:15

cool down 18min

Regards
Phil

[phil]

Morning Ed,

Could not do the long run on Saturday, but managed to do it this morning. Woke up this morning with a closed ears, but feeling good. The Melkhout tree in our town is currently blooming and every second person have allergy challenges, me included.

Heart rate was unusually high this morning, although I did not work hard. Kept the pace the same as last week. Felt good.
HR - 153bpm, pace - 5.50/km, time - 1:45:21, dist - 18,04km
Z3-33:57, Z4-53:07, Z5- 16:26

Not sure what to make of the following changes Garmin made this morning. I can maybe understand that the VO2max has lowered as I have not been doing intervals for 2 weeks, not sure if it would drop that quickly. Maybe I should not read as much as what garmin says

changed max HR upwards from 164 to 173
Vo2max lowered from 50 to 49
lactate threshold also worse, previously at around 4.48/km, now 4.53/km

Regards
Phil

[TheEd]

Hi Phil, how are you feeling today .. don't read too much into the Garmin data for now

you recent long run showed a great improvement and that has not disappeared now

there a lot of things that can impact on the reading, for example weather, sleep patterns and stress

here's to a good week's training

TheEd

[phil]

Morning TheEd

Did not do a tempo run this morning. Did a 5k test, just to have a marker for the year.
I thought maybe Sundays long run would still be in the legs, but legs were all fine. First 3k were relaxed but then from 3.5k I could feel I was getting tired. Had to really focus to keep pace for the last 1k.
HR - 174bpm, pace - 4:39/km, time - 23:15, dist - 5,01km
Z3 - 1:09, Z4 - 4:44, Z5 - 16:39

Were tired afterwards, but not completely exhausted. Felt that I recovered rather well during my cooldown jog.

Gavin will you please give me some guidance how to approach training the week before the trail race.

thx
Phil