01-10-2012, 05:05 AM
Hey TheEd,
I hope you're well, it's been a few weeks since my last post and I wanted to check in with an update.
The last cycle I did I felt really strong and then running took a bit of a backseat to work and vacation time. I did the build up period as best as I could during that time balanced with a bit of rest. Colorado was fun, the altitude was quite an eye opener.
I started back into the training last week with the 5x2k on Thursday feeling a bit under the weather so i started off slow:
1 8:50 @ 154, max 161
2 8:45 @ 157, max 164
3 8:39 @ 161, max 167
4 8:35 @ 163, max 169
5 8:30 @ 165, max 173
All the rests were 90 seconds on the nose. I ended feeling strong, shaking off the remainder of the effects of travel.
The long run on Saturday was 1:30, 16.5km@141. Picked a route with some big hills, handled those ok, felt good throughout.
I miscalculated and thought that I had an extra week and intended on redoing week 1 this week so I just did an easy 10K on Tuesday rather than the 6x1. Blah. Switched back to week 2 schedule and did the other runs on Wednesday and Thursday as prescribed. The easy 60 on Thursday was 11km, 5:29@136.
Ran the 5k tempo yesterday, felt good. Total 20:25, 4:05@162, felt in control throughout, had an extra gear but I'm starting to understand how to run tempos better (ie intended race pace, not as a race itself) so I didn't go all out.
km avHR, maxHR
1 4:04 152, 161
2 4:09 162, 164
3 4:02 164, 166
4 4:06 166, 168
5 4:04 167, 170
1hr run today (58 minutes), 11.05km, 5:18@137. Felt good.
Anyway, it feels like the time off has done me good, I feel better than I normally do at the start of these cycles. I'm excited about starting up the training again. Having had the summer of training under my belt, I feel like my body is adapting to the rhythm of the programs faster.
My race is on Monday the 8th, so I'll have 2 extra days. How should I account for that in the training this week?
As always, your thoughts and advice are greatly appreciated.
Thanks,
KK
I hope you're well, it's been a few weeks since my last post and I wanted to check in with an update.
The last cycle I did I felt really strong and then running took a bit of a backseat to work and vacation time. I did the build up period as best as I could during that time balanced with a bit of rest. Colorado was fun, the altitude was quite an eye opener.
I started back into the training last week with the 5x2k on Thursday feeling a bit under the weather so i started off slow:
1 8:50 @ 154, max 161
2 8:45 @ 157, max 164
3 8:39 @ 161, max 167
4 8:35 @ 163, max 169
5 8:30 @ 165, max 173
All the rests were 90 seconds on the nose. I ended feeling strong, shaking off the remainder of the effects of travel.
The long run on Saturday was 1:30, 16.5km@141. Picked a route with some big hills, handled those ok, felt good throughout.
I miscalculated and thought that I had an extra week and intended on redoing week 1 this week so I just did an easy 10K on Tuesday rather than the 6x1. Blah. Switched back to week 2 schedule and did the other runs on Wednesday and Thursday as prescribed. The easy 60 on Thursday was 11km, 5:29@136.
Ran the 5k tempo yesterday, felt good. Total 20:25, 4:05@162, felt in control throughout, had an extra gear but I'm starting to understand how to run tempos better (ie intended race pace, not as a race itself) so I didn't go all out.
km avHR, maxHR
1 4:04 152, 161
2 4:09 162, 164
3 4:02 164, 166
4 4:06 166, 168
5 4:04 167, 170
1hr run today (58 minutes), 11.05km, 5:18@137. Felt good.
Anyway, it feels like the time off has done me good, I feel better than I normally do at the start of these cycles. I'm excited about starting up the training again. Having had the summer of training under my belt, I feel like my body is adapting to the rhythm of the programs faster.
My race is on Monday the 8th, so I'll have 2 extra days. How should I account for that in the training this week?
As always, your thoughts and advice are greatly appreciated.
Thanks,
KK