Adarq.org

Quote from: LBSS on January 24, 2018, 11:10:27 am

- run 6.66 km in 32:22
pace really all over the place, felt fast at the beginning but was only going at 4:37-4:40 for the first 2 km. either there's something goofy with my watch (please god no) or RPE was just way higher today than normal. this felt hard but was actually slower than monday. and apparently i hit 5 km in 24:07? weird.

- stretch

weird. i bet your watch is good though. just a down day that felt faster, stale life.

yeah on reflection i'm sure that's true. just died after the second km.

i need to build up mileage by a lot, more aggressively than i have been. reposting my original plan from october, with the part i'm currently supposed to be on in bold:

TENTATIVE PLAN SUBJECT TO CHANGE AFTER I COME DOWN FROM THE EXTREME TRAINING ITCH I AM CURRENTLY EXPERIENCING:

GOAL 1: sub-23:00 5k by 21 december
GOAL 2: sub-21:00 5k by 21 february
GOAL 3: sub-20:00 5k by 21 april
GOAL 4: run in the khunjerab pass 10k next summer (http://www.irunforsmile.com/khunjeravpassmarathon/)

currently i'm running 10-15km/week and can comfortably run under 25:00 on the track. first order of business is to continue building an aerobic base.

plan to meet GOAL 1 will be as follows:

- build up weekly distance to 25km/week, 4-5 days running/week
- one day/week of 500m tempo practice at 4:30/km pace (e.g. 500m x 6 in 2:15 with 90s rest)
- yoga/HIIT/gymnastics 1-2 days/week (continue rehabbing shoulder)
- test right before vacation

if my brother gets his visa a few days of that will be replaced by some high-ish altitude hiking. will probably not train much while home for the holidays, apart from long walks.

then, plan to meet GOAL 2 will be as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 3 will be as follows:

- build weekly distance to 50km/week
- one day/week of 1km tempo at 3:58/km pace
- one day/week of 500m tempo at 3:48/km pace
- yoga/HIIT/gymnastics 1-2 days/week
- test

plan to meet GOAL 4 will be as follows:

- suffer. the khunjerab pass is at 4,700 meters/15,400 feet. i was there in august and even just walking around made me a little lightheaded. the marathon, which i won't attempt, gains 2300m. not sure how much gain on the 10k. in any case the point will be to finish.

that still seems pretty good. i'm not sure i'll get to sub-21 by next month but it's still a worthwhile goal. so: building up mileage and building up tempo practice are both important, in that order. i don't have any big trips coming up that i know of, so here's a schedule that i should be able to stick to:

sunday
- 10+ km easy run, ~5:00

monday
- gymnastics/yoga/cross training

tuesday (7 km total)
- 2 km warm up
- 3 x 1 km tempo in <4:12, 500m slow jog recovery
- 1 km cool down

wednesday
- 7+ km run

thursday
- 7+ km run

friday
- rest

saturday (6.5 km total)
- 2 km warm up
- 5 x 500m tempo in <4:12, 250m slow jog recovery
- 1 km cool down

that gives a total weekly distance of 37.5 km. will add distance to the runs and intervals to the tempo workouts as body feels ready, to get to 40+.

still not going to fuss too much about pace on the non-tempo days. the runs should feel like runs, and the long run should feel easy. otherwise will allow pace to set itself based on how i'm feeling that day.

EDIT: torn now between wanting to work in some power/speed endurance one day per week and wanting to continue just patiently building the aerobic base and teaching body the correct target pace. thoughts welcome about how to strike that balance.

yesterday

- run 6.27 km in 31:31
first 5 km in 22:57 but pace was all over the place again. need to take a page out of joe's (and adarq's) book and start running for longer but with less effort. slowed way down for final 1.25 km.

- stretch

EDIT: also, i need to be more patient waiting for the GPS to kick in on the watch. didn't kick in until 3:34 into the run, which is annoying because i'm not sure how accurate it's being before then. it starts counting distance and pace and stuff but not sure how.

- interval workout
-- warm up run x 2 km @ 4:52 pace
-- 500m x 6 @ [1:56, 1:57, 1:56, 1:57, 1:58, 1:59], 1:00 walking rest
-- cool down run x 2 km @ 5:08 pace
felt manageable but challenging. mind was definitely devising ways to cut out early during the first couple of intervals but i overcame that without too much effort. pace was not as steady as it seems up there but god damn the watch is amazing with that: pre-program a range and it beeps and vibrates in different ways when you're going too fast, too slow, or just right [chef kiss]. 7.69 km total distance, 37:43 total time.

- stretch

need to figure out better notation.

ETA: also, this gets me to 29.7 km for the past seven days, including three days of no running. that is a good start. and fwiw, garmin measured my average HR as 162 for this workout, basically never going over 180 and recovering down to a little below 150 on the walking breaks.

What planche variation are you working on? That's another super long-term goal I have, but I found that I've always had trouble even with like the tuck planche regardless of my press:weight ratio. I might try it out again at some point, I suppose.

- run 3.0 km in 14:20
treadmill. super pressed for time, squeezed this in between end of work and big work dinner. better than nothing

- stretch

- run 7.01 km in 32:04
4:34 pace. hit 5k in 22:34 and then slowed down slightly before kicking pretty hard for the last ~200m.

- stretch

ok

nice!!

 

I'm also hesitant to play with my watch's programming. Would surely be useful for when I get to interval work eventually, but I feel like it could end up with me being too locked into what it is saying/telling me to do (even though it is me telling it to tell me to what to do...).

- run 10.01 km in 48:51
nice and relaxed, three breaths in three breaths out the whole way. 4:53 pace. legs felt light at the end, no knee ache. yes.

- stretch