04-04-2013, 06:27 AM
Good morning people!
Well, it has been some days now since the Marathon. I waited a full weak to start running again, now I'll be training hard for the 10K again so I thought I'd need at least a small break as it could be very hard for the body to chain the latest weeks of training with the new cycles. So far so good, I feel ok at leg level and also energy wise.
In spite of this, I don't have much time to start training before the good wave of fast 10K's that are coming this spring so after the full week of rest (some fitness and light cycling BTW) I started with last week of the build-up phase and performed a 4K time trial. Went pretty weak with a 14:46 (last year I managed to get a 14:24, quite a difference, I guess I had not the right morning).
Well, It has been some time now not training above lactate threshold paces so I didn't worry about it, just used to estimate my training peaces for the next sessions: 5x2000 @ 3:45, 6x1000 @ 3:35 and 10x400 @ 3:25.
I plan to do a 3 week cycle of the planing again just to get started. It matches perfectly my first 10K race where I'll just try to get sub 37. From there on we will see how things are going but I plan to switch to my usual plan based on the 800/400 repetitions and hard, long runs every 2 weeks. It has worked pretty well for me in the past. This way I'll have some varying trainings.
Yesteday I did the 5x2000 with pretty good results:
Interval 1: 7:40
Interval 2: 7:33
Interval 3: 7:25
Interval 4: 7:27
Interval 5: 7:16
Good heart rates and perceived effort for a session that used to drain me a lot in the past. We started easy and took the pace up at every interval just to make sure we could end strong. In the past I managed to get more competitive timings in this training but also needed to apply so much great effort I'm not sure it was smart. I compared with last one with one year ago after the marathon and I think it's a good starting point, HR has drop a lot since then (which is supposed to be a good thing, I don't think I could run much faster because of it BTW) and recoveries seemed more solid.
http://connect.garmin.com/activity/292853138
Well, will keep you informed!
Well, it has been some days now since the Marathon. I waited a full weak to start running again, now I'll be training hard for the 10K again so I thought I'd need at least a small break as it could be very hard for the body to chain the latest weeks of training with the new cycles. So far so good, I feel ok at leg level and also energy wise.
In spite of this, I don't have much time to start training before the good wave of fast 10K's that are coming this spring so after the full week of rest (some fitness and light cycling BTW) I started with last week of the build-up phase and performed a 4K time trial. Went pretty weak with a 14:46 (last year I managed to get a 14:24, quite a difference, I guess I had not the right morning).
Well, It has been some time now not training above lactate threshold paces so I didn't worry about it, just used to estimate my training peaces for the next sessions: 5x2000 @ 3:45, 6x1000 @ 3:35 and 10x400 @ 3:25.
I plan to do a 3 week cycle of the planing again just to get started. It matches perfectly my first 10K race where I'll just try to get sub 37. From there on we will see how things are going but I plan to switch to my usual plan based on the 800/400 repetitions and hard, long runs every 2 weeks. It has worked pretty well for me in the past. This way I'll have some varying trainings.
Yesteday I did the 5x2000 with pretty good results:
Interval 1: 7:40
Interval 2: 7:33
Interval 3: 7:25
Interval 4: 7:27
Interval 5: 7:16
Good heart rates and perceived effort for a session that used to drain me a lot in the past. We started easy and took the pace up at every interval just to make sure we could end strong. In the past I managed to get more competitive timings in this training but also needed to apply so much great effort I'm not sure it was smart. I compared with last one with one year ago after the marathon and I think it's a good starting point, HR has drop a lot since then (which is supposed to be a good thing, I don't think I could run much faster because of it BTW) and recoveries seemed more solid.
http://connect.garmin.com/activity/292853138
Well, will keep you informed!