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Lurker looking for direction


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Old 05-06-2012, 09:05 AM   #1
mic72key
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Lurker looking for direction

Hi TheEd/All,

I am
• 40 years old Ahem..smoker/drinker
• Intermittently active runner/cyclist
• Looking for achievable goals
• Max HR ~184, measured on a treadmill 3 months ago.

I did a 5x2k 90r test run yesterday
Summary
Split|Time | Dist|Avg Pa|BstPce|AvgHR| Max HR
1 |07:45.3 | 1.77| 4:23 | 3:36 | 145 | 157
2 |01:30.0 | AvgHR | 126 |
3 |08:47.1 | 1.93| 4:33 | 3:58 | 153 | 162
4 |01:18.7 |AvgHR| 134 |
5 |09:04.2 | 1.95| 4:39 | 3:56 | 157 | 165
6 |01:30.0 |AvgHR| 129 |
7 |09:06.1 | 1.95| 4:40 | 3:46 | 158 | 166
8 |01:30.0 |AvgHR| 137 |
9 |08:25.4 | 1.91| 4:24 | 3:49 | 162 | 170
10|01:30.0 |AvgHR | 141 |
T | 50:26 | 9.75| 5:11 | 3:36 | 152 | 170


The course was a straight line 1k course. I have access to a running track but it is a bit difficult.
I had to stop 25m from the end, I was pooped.

Details
connect.garmin.com/activity/185463797 (Sorry can't add links yet)

At the moment I have no goals or races in the calendar. I am looking for a little guidance and direction to create achievable goals with your 10k programs.
If you need any other information about me please ask.


Thanks,
Michael

Oops, Can this thread be moved to the 10k training forum.
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Old 05-06-2012, 10:49 AM   #2
TheEd
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Hi mic and welcome to the forums

best thing you could have done for a marker was to run a 4k time-trial, so if you up to this towards the end of the week then that would be great .. thereafter according to the 4k time we can have you start Day 1 next Tuesday

what we need to know is what training and background you have currently, so that we don't make any mistakes which can hinder your progress

over to you

TheEd
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Old 07-06-2012, 09:32 AM   #3
mic72key
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Background and 4k times

Hi TheEd/All,

Thank you for your response. You asked about my background and 4k.

Background
5 years ago, after 10 years of relative inactivity, I seen a picture of myself at 100kg. I started running but was mostly injured. I switched to forefoot running. As a consequence of this, or focusing on form, my injuries mostly disappeared.

Up until 2011 I was focusing on Marathon, but I found it a little boring.

In March 2012 I was running 13km in 1hr 10mins, but decided I needed speed, so I started interval training. I did too much and plateaued/ over-trained.

TheEd, the reason I enjoy your feedback to others is that you can see when users are over-training and encourage them against it.

I try to run 3 times a week, but with no easy runs. I try to bike as a replacement.

4k
At your suggestion I ran a 4k tt. I think I paced it well, as I would not have been able to run another 500m.
Spl Time Dist AvgP BestP AvgHR MaxHR
1 04:14 1 4:14 3:38 149 161
2 04:09 1 4:10 3:56 167 172
3 04:06 1 4:06 3:51 174 175
4 03:58 1 3:58 3:38 179 182

Tot16:30 4 4:07 3:38 167 182

If you need more data you can find it here
connect.garmin.com/activity/186435691


Any questions, please ask.
Cheers,
Michael
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Old 08-06-2012, 07:34 AM   #4
TheEd
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OK .. that is a fairly solid 4k to start with

you can have a longish run over the weekend at a distance you currently used to ..

the Tuesday will be day 1 and Thursday will be the 5 x 2k session

you have recovery days in-between the quality sessions currently and there is no need to push up mileage etc

core of training between days 5 to 8

during this time the long run is also something we need to work on where 1hr becomes something of ease

pace for 2k session will start at 4.20 per k = 8.20

any questions?

TheEd
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Old 08-06-2012, 09:25 AM   #5
mic72key
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Thanks TheEd,

which program am I following? The reason I ask is some programs have 5x2k and some 4x2k.

What heart rate should I be aiming for in the easy runs? 150? I have no problem running 2 hrs sloooww.


"pace for 2k session will start at 4.20 per k = 8.20"
Should it be 4.10 or 8.40?

When do you want me to report back? Thursday?

Michael
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Old 08-06-2012, 10:17 AM   #6
TheEd
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Hi Michael

you are on the

sub 40 minute 10km program structure

http://www.time-to-run.com/training/10k/sub40.htm

though with your pace according to your needs

so we will start with 5 x 2k @ 4.20 per k = 8.40 (my bad on the 8.20 but maybe you can try that pace for the last one )

onwards and forwards

TheEd
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