PB Yesterday - next race 27/10

[TheEd]

Nice going Anders, once you start running sub 4 minutes for 1k everything changes. So be patient and let it happen naturally, don't push it unnecessarily

good plan for the 5k paced session. Go out at 4.15 per k and hold yourself back at that pace till the last 1k, and then accelerate as you feel

enjoy

TheEd

[astrange]

Race done! :-) It was a pretty tough 11K Trail Run. A lot of muddy single track, with a fair amount of vertical meters, where I was unable to run the steepest parts. It felt very tough, but also very satisfying.

Chip-Time for the 11K at 54:08 placing 17/60 in my category and 21/137 overall. The limiting factor for me was probably the technical running. I was able to keep pace with the fastest women. I got sore legs today! :-)

Now some time off with some recovery runs. I was thinking of doing a 5K time trial before starting a new training cycle.

[TheEd]

nice to hear all good. You can consider doing a 4k time-trial on a 400m track if you want to.

TheEd

[astrange]

4K time trial on 400 meter track:

3:59
4:05
4:08
4:05

Total: 16:17 (pace 4:04 km)

I probably slacked a little on lap 3 :-)
So what does that mean in terms of pace for the next cycle?:

5x2000 @ 4:10
6x1000 @ 4:00

And perhaps a set of 10x400 @ 3:50

Or?

/Anders

[TheEd]

Hi Anders .. consider doing aerobic runs this weekend and if you want to you can do a paced run as you feel followed by a longer run Sunday

then Tuesday a longer run and Thursday back to the 2000m session

take a look here: 10k Program Tips

http://www.time-to-run.com/training/10k/programtips.htm

regards TheEd

[astrange]

I did just that :-)

On Friday: 1:10 hrs. easy
On Saturday i did 2K easy, 5K paced (21m:11s / 4.14km), 2K easy
Today I will go for long easy run

The session on Saturday felt really good!

Br,
Anders

[TheEd]

How has this past week's training gone?

TheEd

[astrange]

Hi Ed,

I decided to postpone the start of the next cycle and do some paced running, but all was good last week, my week looked like this:

• Tuesday 27/11: 3K easy 5K paced (21:08 / 4:14) 3K easy
  
• Wednesday 28/11: 30min easy
  
• Thursday: 8K, 42min, easy
  
• Friday: No running, but a trip to the climbing wall
  
• Saturday 1/12: Long run, 1h 39m, 17,6km, easy with a few mellow stints a ½ marathon pace (4:30)
  
• Sunday 2/12: easy 30min

Today i'm planning the 5x2K session. (day 3)

Br,
Anders

[astrange]

Report from the last few days:

The 5x2K session was very hard running at a 4:05 pace. Perhaps I was not fresh enough to do such a session. It started out fine, but pace dropped on the last 2K ending in the 4:10-15 range and MaxHR dropping as well - not good, but I finished the session.

It was nice really nice to have a rest day and the long run felt solid. I did 1h 20m easy.

Today I felt fine and did a 40min 'not so hard' playing a little with ½ marathon pace doing 4K at 4:25 and the rest easy.

So the status is the 4:25 - 4:30 pace feels really comfortable and my feeling is that this should be ok for a ½ marathon by the end of december. The question is if it is ok to use the easy runs to play a little bit with pace or if they should be so easy that it is only recovery / preparation sessions?

Is it all ok to run use the program like this, still trying to get faster on 10Ks while upping the easy runs with distance and a bit of pace play for ½ marathon?

In any case I feel fine and strong (if not fast) and are really enjoying a new level of running fitness :-)

Br,
Anders

[TheEd]

Hi Anders, apologies, I have missed this post ..

you can run a half marathon off the programs but would need to increase your longest run to 18km

how are things with you now?

TheEd