You should add some Conover hill repeats, i.e. shorts sprints with full recovery. That will help you to make it to Tokyo.
You should add some Conover hill repeats, i.e. shorts sprints with full recovery. That will help you to make it to Tokyo.
Tokyolympian wrote:
WEEK 11 - 172 KM / 107 MILES
MONDAY AM - 7 KM @ 3:13/KM ; PM - 22 KM @ 4:12/KM
TUESDAY AM - 10 KM @ 3:19/KM ; PM - 17 KM @ 4:18/KM
WEDNESDAY HM - 1:14:21
THURSDAY 30 KM @ 3:54/KM
FRIDAY 32 KM @ 4:09/KM
SATURDAY 16 KM @ 4:12/KM
SUNDAY 5 KM - 15:01 ( SPLITS : 2:55, 2:58, 3:02, 3:04, 3:02 ) + 12 KM @ 3:58/KM ( after a 10 min rest ) - conditions +19C, light to moderate wind.
This is just silly! Make no sense. And your all out 5 k was 15.01 ? At what time of the day did you do that 5k? Coach js told you not to write sub 15 to avoid "Not possible! ". You told before your best 5k was 14.30 in a regular race? You had almost no workout at that pace before last months! And this combination of days in the week is also of "make no sense" nature . Single sessions on consecutive days thursday and friday of 30 and 32 k around 4 min/km . And a "crazy" half marathon trial just the day before at 1.14.21! . And no stop only with that foolish workout. The days before that two consecutive days of workouts 7 k at 3.13/k and 10k at 3.19 pace! A runner with your communicated capacity . Now please stop this rubbish! You are defiling the name of the coach you states you have.
So crazy! wrote:
Tokyolympian wrote:
WEEK 11 - 172 KM / 107 MILES
MONDAY AM - 7 KM @ 3:13/KM ; PM - 22 KM @ 4:12/KM
TUESDAY AM - 10 KM @ 3:19/KM ; PM - 17 KM @ 4:18/KM
WEDNESDAY HM - 1:14:21
THURSDAY 30 KM @ 3:54/KM
FRIDAY 32 KM @ 4:09/KM
SATURDAY 16 KM @ 4:12/KM
SUNDAY 5 KM - 15:01 ( SPLITS : 2:55, 2:58, 3:02, 3:04, 3:02 ) + 12 KM @ 3:58/KM ( after a 10 min rest ) - conditions +19C, light to moderate wind.
This is just silly! Make no sense. And your all out 5 k was 15.01 ? At what time of the day did you do that 5k? Coach js told you not to write sub 15 to avoid "Not possible! ". You told before your best 5k was 14.30 in a regular race? You had almost no workout at that pace before last months! And this combination of days in the week is also of "make no sense" nature . Single sessions on consecutive days thursday and friday of 30 and 32 k around 4 min/km . And a "crazy" half marathon trial just the day before at 1.14.21! . And no stop only with that foolish workout. The days before that two consecutive days of workouts 7 k at 3.13/k and 10k at 3.19 pace! A runner with your communicated capacity . Now please stop this rubbish! You are defiling the name of the coach you states you have.
It doesn't seem silly to me at all. It was in the evening. If i didn't have workouts at that pace for a while, what's the problem? There was high mileage, some decently fast tempos, the speed is there.
Also, the week schedule seems fine to me. Some faster stuff was incorporated but split into sessions, then the focus was on a tempo run which is not crazy at all, 1:14 half is comfortably hard.
Back to back long runs is the bread and butter for me, you definitely underestimate the value in that. Then comes an easy day, followed by the fastest workout of the week. My coach is more than proud, i can assure you of that!
Tokyolympian wrote:
So crazy! wrote:
This is just silly! Make no sense. And your all out 5 k was 15.01 ? At what time of the day did you do that 5k? Coach js told you not to write sub 15 to avoid "Not possible! ". You told before your best 5k was 14.30 in a regular race? You had almost no workout at that pace before last months! And this combination of days in the week is also of "make no sense" nature . Single sessions on consecutive days thursday and friday of 30 and 32 k around 4 min/km . And a "crazy" half marathon trial just the day before at 1.14.21! . And no stop only with that foolish workout. The days before that two consecutive days of workouts 7 k at 3.13/k and 10k at 3.19 pace! A runner with your communicated capacity . Now please stop this rubbish! You are defiling the name of the coach you states you have.
It doesn't seem silly to me at all. It was in the evening. If i didn't have workouts at that pace for a while, what's the problem? There was high mileage, some decently fast tempos, the speed is there.
Also, the week schedule seems fine to me. Some faster stuff was incorporated but split into sessions, then the focus was on a tempo run which is not crazy at all, 1:14 half is comfortably hard.
Back to back long runs is the bread and butter for me, you definitely underestimate the value in that. Then comes an easy day, followed by the fastest workout of the week. My coach is more than proud, i can assure you of that!
At what time in the evening did you do that 5 k at 15.01 ? I have problems to run very late in the evening. Problems to fall
asleep after a hard workout.Even after a moderate hard one. Do you have any advice on that?
Tokyolympian wrote:
WEEK 11 - 172 KM / 107 MILES
MONDAY AM - 7 KM @ 3:13/KM ; PM - 22 KM @ 4:12/KM
TUESDAY AM - 10 KM @ 3:19/KM ; PM - 17 KM @ 4:18/KM
WEDNESDAY HM - 1:14:21
THURSDAY 30 KM @ 3:54/KM
FRIDAY 32 KM @ 4:09/KM
SATURDAY 16 KM @ 4:12/KM
SUNDAY 5 KM - 15:01 ( SPLITS : 2:55, 2:58, 3:02, 3:04, 3:02 ) + 12 KM @ 3:58/KM ( after a 10 min rest ) - conditions +19C, light to moderate wind.
So Wednesday - Saturday is fine (if we accept your previous weeks of training). Sunday is also believable (if we accept your previous prs).
I'm not sure if you understand how difficult Monday and Tuesday would have been? Are you saying that with no warm up and warm down, you hit 7km @ 3'13 pace? That is ridiculous! Same again on Tuesday morning, no warm up or warm down? What were your splits for the 7km, given that you didn't have a warm up, 4'00 for the first km?
Actually for the Sunday 5km, again there is no warm up, how are we meant to believe these times, without a warm up? If there is a warm up, what is the volume you are claiming to have run for the week (you currently state 172km but without warm ups and warm downs).
It was around 8-9 pm, well, i also have that problem, it takes a long time to fall asleep. It's normal after a hard effort. Try relax with some music, tea, etc. Get in the sleeping environment and in the end you will fall asleep. Took me around 2 hours last night to be honest.
Tokyolympian wrote:
So crazy! wrote:
This is just silly! Make no sense. And your all out 5 k was 15.01 ? At what time of the day did you do that 5k? Coach js told you not to write sub 15 to avoid "Not possible! ". You told before your best 5k was 14.30 in a regular race? You had almost no workout at that pace before last months! And this combination of days in the week is also of "make no sense" nature . Single sessions on consecutive days thursday and friday of 30 and 32 k around 4 min/km . And a "crazy" half marathon trial just the day before at 1.14.21! . And no stop only with that foolish workout. The days before that two consecutive days of workouts 7 k at 3.13/k and 10k at 3.19 pace! A runner with your communicated capacity . Now please stop this rubbish! You are defiling the name of the coach you states you have.
It doesn't seem silly to me at all. It was in the evening. If i didn't have workouts at that pace for a while, what's the problem? There was high mileage, some decently fast tempos, the speed is there.
Also, the week schedule seems fine to me. Some faster stuff was incorporated but split into sessions, then the focus was on a tempo run which is not crazy at all, 1:14 half is comfortably hard.
Back to back long runs is the bread and butter for me, you definitely underestimate the value in that. Then comes an easy day, followed by the fastest workout of the week. My coach is more than proud, i can assure you of that!
Where did you do that 5k workout in 15.01. In Bucharest at a track or a measured road?
Did you consider my suggestion incorporating hill sprints?
DMulvee wrote:
Tokyolympian wrote:
WEEK 11 - 172 KM / 107 MILES
MONDAY AM - 7 KM @ 3:13/KM ; PM - 22 KM @ 4:12/KM
TUESDAY AM - 10 KM @ 3:19/KM ; PM - 17 KM @ 4:18/KM
WEDNESDAY HM - 1:14:21
THURSDAY 30 KM @ 3:54/KM
FRIDAY 32 KM @ 4:09/KM
SATURDAY 16 KM @ 4:12/KM
SUNDAY 5 KM - 15:01 ( SPLITS : 2:55, 2:58, 3:02, 3:04, 3:02 ) + 12 KM @ 3:58/KM ( after a 10 min rest ) - conditions +19C, light to moderate wind.
So Wednesday - Saturday is fine (if we accept your previous weeks of training). Sunday is also believable (if we accept your previous prs).
I'm not sure if you understand how difficult Monday and Tuesday would have been? Are you saying that with no warm up and warm down, you hit 7km @ 3'13 pace? That is ridiculous! Same again on Tuesday morning, no warm up or warm down? What were your splits for the 7km, given that you didn't have a warm up, 4'00 for the first km?
Actually for the Sunday 5km, again there is no warm up, how are we meant to believe these times, without a warm up? If there is a warm up, what is the volume you are claiming to have run for the week (you currently state 172km but without warm ups and warm downs).
Of course i do a warm-up for every fast run. It was something like 5 mins walking, and some easy running, around 500-600m with some 30-40m accelerations at the end + some light stretching. As warm-down again, just few hundred metres easy running. Sunday i just stopped after that effort for a bit and then walked until i started again those 12K.
As for the splits.. Monday first K 3:12 and Tuesday first K 3:18.
yyy wrote:
Did you consider my suggestion incorporating hill sprints?
Sometimes i do some strides during easy days or after i finish a run, it's quite hard finding a decent hill around to be honest.
Also, the 5k was on a track.
Tokyolympian wrote:
yyy wrote:
Did you consider my suggestion incorporating hill sprints?
Sometimes i do some strides during easy days or after i finish a run, it's quite hard finding a decent hill around to be honest.
Also, the 5k was on a track.
On a track in Bucharest? What`s the name of the track ?
It depends. It can be Lia Manoliu, Tineretului, Dinamo sometimes.
Tokyolympian wrote:
It depends. It can be Lia Manoliu, Tineretului, Dinamo sometimes.
Okey, but I didn`t ask the options, I asked the name of the track you did your 15.01.
Tokyolympian wrote:
DMulvee wrote:
So Wednesday - Saturday is fine (if we accept your previous weeks of training). Sunday is also believable (if we accept your previous prs).
I'm not sure if you understand how difficult Monday and Tuesday would have been? Are you saying that with no warm up and warm down, you hit 7km @ 3'13 pace? That is ridiculous! Same again on Tuesday morning, no warm up or warm down? What were your splits for the 7km, given that you didn't have a warm up, 4'00 for the first km?
Actually for the Sunday 5km, again there is no warm up, how are we meant to believe these times, without a warm up? If there is a warm up, what is the volume you are claiming to have run for the week (you currently state 172km but without warm ups and warm downs).
Of course i do a warm-up for every fast run. It was something like 5 mins walking, and some easy running, around 500-600m with some 30-40m accelerations at the end + some light stretching. As warm-down again, just few hundred metres easy running. Sunday i just stopped after that effort for a bit and then walked until i started again those 12K.
As for the splits.. Monday first K 3:12 and Tuesday first K 3:18.
Just checking the warm-up. There is a need for at least 8-10 min light jogging for the muscles to be ready for a fast workout like that. Did you do the 30-40 m accelerations directly after the 500-600m easy running ?
you can use a parking garage or the stairways in the tallest building of Bucharest. It pays off to be inventive. There are no
problems, only challenges. The sky is the limit.
They were accelerations, not sprints, so yes. In all it was about 15 min of warm-up including jogging, walking and light stretching. It works for me.
Are you following any particular programming?
Tokyolympian wrote:
They were accelerations, not sprints, so yes. In all it was about 15 min of warm-up including jogging, walking and light stretching. It works for me.
Walking 5 min ( What hardly is known as a warm-up! ) , 500-600m jogging( in your case around 3-4 min) including few accelerations of 30-40 m . And some light stretching AFTER the accelerations of 30-40m ? This kind of " warm-up"
is really odd I must say. It doesnt look as you really have a coach in many ways.
Tokyolympian wrote:
They were accelerations, not sprints, so yes. In all it was about 15 min of warm-up including jogging, walking and light stretching. It works for me.
You didnt tell us the name of the track you ran your 5k at 15.01.
This story..... LoL wrote:
Tokyolympian wrote:
They were accelerations, not sprints, so yes. In all it was about 15 min of warm-up including jogging, walking and light stretching. It works for me.
You didnt tell us the name of the track you ran your 5k at 15.01.
Iolanda Balas. Why is this helpful to you?