226.0
RHR = 44
10K in 55:48; Ave HR = 143!
A needed recovery run. Legs are sore and tired, HR--both resting and working--elevated. It's back to the gym tomorrow, then hard runs Wednesday and Thursday. Specifically, my ongoing schedule is as follows:
Monday = Recovery Run (10K)
Tuesday = Gym
Wednesday = VO2 Max or Tempo
Thursday = Long Run 2 (LR2--up to 20K)
Friday = Gym
Saturday = 10K with striders
Sunday = LR1 (up to 25K)
Repeat. I'll target 65K or so this week, and will max out at 80K between now and BtB.
10000 m National Championships Preview
1 day ago
3 comments:
Pete, in reply to your email request to check your schedule, I think it looks good. I would suggest that you look at it as three critical training stimulus runs per week: Sun, Wed, Thurs. Mon & Thurs runs are less critical and can be shortened or dropped for extra recovery days if needed. It will make it tough having Wed/Thur as back to back hard days, but you will just need to be careful about not making the load so high on Wed that you can't recover enough to have a decent pace run on the Thurs (which will be the more important session to nail). Then, re: the Thursday semi-long run, I'd recommend, especially as you start getting to within 6 to 8 weeks of a target race, upping the pace of it so that you are doing the latter 2/3 of the run at an upper aerobic pace, like marathon pace to 15 s/km faster than M pace. Or in heart rate, about 80-82% of HRmax. Of course you'll be only gradually increasing the mileage, not going out and running 20 km from week 1.
Sorry, that should have read "Mon and Sat runs are less critical"
and that "up to 15 s faster than M pace" ... probably should be more like up to 10 s. It could get towards 15 s only as your fitness really comes together . At first you'll probably be better guided by heart rate, then as you get a lot fitter, pace might be a better guide.
Thanks, Steve, for the review and comment, I appreciate it.
I should have mentioned that some of my schedule is dictated by the availability of training partners and the fact that my gym is only open during the week. As a result, I'm a little concerned about the consecutive Sa/Sun/Mon runs but recognize that the important run--of these--is Sunday and will back off the others as need be.
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