08-08-2012, 03:53 AM
Hi TheEd,
I hope you're well and enjoying the last week of Olympics. Men's 10000M was one of the best races I've seen, thrilling to the very end. It will be interesting to see what the future holds for the Farah, Rupp and Salazar trio.
Training this past weekend:
Saturday long run: 1:30, 16km, avg hr 128, max 155, rolling hills route around lake. I was on holiday so got up really early in order to get back before the kids woke up (didn't want to leave my wife to wrangle 3 monkeys). I was asleep for the first 3km at the very least, legs were so stiff and tired, took a long time to wake up. I turned at around 50 minutes and felt a lot better, shins/ankles were a bit tight but I didn't want to overdo it. I picked up the pace for 2km to 4:30 in order to stretch things out a bit and get a feel for the hills but then slowed it back down for the last stretch home. Jumped in the lake to cool the legs down.
Sunday: 60 easy, 11km, avg hr 138, max 158, same route but earlier turn around. Still testing the shins/ankles and things felt better so I just ran more freely. Easy on the downhills, ran the hills. Lake. I felt a lot better after this run.
Monday: travel day, no running but a lot of stretching, foam rolling and ABC's.
Today legs felt pretty much back to normal, I had a good warmup before the 6x1k session.
Lap Time MinHR AvgHR MaxHR
1 4:00 102 148 158
2 3:54 123 155 162
3 3:55 128 158 165
4 4:01 132 159 167
5 3:57 139 163 170
6 3:58 139 164 171
I kept the rests to 60 seconds, felt pretty good throughout. The last 2 were tough but it's easier to tough out 1k vs 2k.
Thoughts on the 5K tempo pace on Saturday? Aim for 4:10's and keep the HR below 165?
KK
I hope you're well and enjoying the last week of Olympics. Men's 10000M was one of the best races I've seen, thrilling to the very end. It will be interesting to see what the future holds for the Farah, Rupp and Salazar trio.
Training this past weekend:
Saturday long run: 1:30, 16km, avg hr 128, max 155, rolling hills route around lake. I was on holiday so got up really early in order to get back before the kids woke up (didn't want to leave my wife to wrangle 3 monkeys). I was asleep for the first 3km at the very least, legs were so stiff and tired, took a long time to wake up. I turned at around 50 minutes and felt a lot better, shins/ankles were a bit tight but I didn't want to overdo it. I picked up the pace for 2km to 4:30 in order to stretch things out a bit and get a feel for the hills but then slowed it back down for the last stretch home. Jumped in the lake to cool the legs down.
Sunday: 60 easy, 11km, avg hr 138, max 158, same route but earlier turn around. Still testing the shins/ankles and things felt better so I just ran more freely. Easy on the downhills, ran the hills. Lake. I felt a lot better after this run.
Monday: travel day, no running but a lot of stretching, foam rolling and ABC's.
Today legs felt pretty much back to normal, I had a good warmup before the 6x1k session.
Lap Time MinHR AvgHR MaxHR
1 4:00 102 148 158
2 3:54 123 155 162
3 3:55 128 158 165
4 4:01 132 159 167
5 3:57 139 163 170
6 3:58 139 164 171
I kept the rests to 60 seconds, felt pretty good throughout. The last 2 were tough but it's easier to tough out 1k vs 2k.
Thoughts on the 5K tempo pace on Saturday? Aim for 4:10's and keep the HR below 165?
KK