Waddle – what? (Day 10, build up)

I had some questions for Gavin who keeps me on the right track in my running training through his the forum at time-to-run.com. You can read my post here

How to run

Anyway, I wrote

“Hi Gavin!

I’ve been thinking about when you are talking about finding the right balance in the running. What exactly do you mean by that? Could you please explain further…

And.. Do you think my ambitions of running a 10k sub 37 next year is managable?”


“Is the 65% effort of last 15 min on day 9 of build up an increase or decrease in effort from the other time of the run?”

And the very informative and thorough answer I got from Gavin was

“In reply to the various questions

Q: About the percentage of effort in the build up program.. Is it % of max Hr, or % of Max HR – rest HR and what % is normal running in the build up

A: OK .. we normally gather the data over a period of time from your feedback and what we assess is the best hr to achieve the various training variants .. so if you take your pulse for the 2k session normally the 4th 2k and the 4th to 5th 1k of the 1000m session will give you a high working pulse .. taking that pulse and then a rough estimate would be about 10 to 20 bpm slower than that pulse for a 60 – 70% effort
however in saying that .. your easy runs when doing the 3 week cycle would be closer to 140 and a more paced run would be around 150. (this from the data given so far)

However during the build-up period when plain old aerobic is the goal we can look at 130 to 140 bpm .. however runners do sometimes find this difficult but if you able to discipline yourself to run at that relaxed pace then you are laying a good foundation to build upon ..

so .. u know u are doing well if you keep your pulse below 140 on easy runs

Q: What is getting the balance right

A: The balance in your running is related to a healthy balance, not driven by obsession but enjoying the running while still trying to get the results. And from a training capacity, it is to understand what the significance of the various training cycles are .. the off period is to allow for your body to recover and for the mind to come out of the intensity of running. Further to getting the balance right is to have running intensity when it counts the most .. Championship events or an event to achieve a Persona Best (PB)

During the Build Up, the balance is relaxing on your aerobic runs .. its very much a ‘birds and flowers’ running time .. mental relaxation is at a premium, there is no intensity to your running, you doing a foundation to build on for the future and hence why running below 140 is most important .. learning the ability to ‘waddle’

thereafter when you move back towards the 3 week cycle you have a desire to work and to achieve the pace in the 2k and 1k sessions, you begin to drive and work towards goals and the balance achieved from the build up and the new intensity gives results on the days that count

and in answer to your 37 minute 10km ambitions of whether you can achieve this .. Yes, if you get your balance right.

I hope all this helps, as it is the essence of knowing what easy running is about during the Build up, to getting the balance right

Enjoy and soon may you be wanting the pain of the 2k session



That got me thinking. Maybe I’ve been running my easy runs too hard every time since I started running. I know I’ve never run at an avarage HR of 130. That somehow got me convinced that I would do that today. I knew from my last run that it is a hard thing running very slowly when you’re not used to it, so I thought I’d better run after my Garmin watch.

When starting out slowly it wasn’t impossible! Actually it felt quite comfortable and relaxing after a while. Of course I felt a little struggle and strain after around 7k, but it wasn’t a bad feeling. And I never had the feeling I needed to push myself or slow down to up/downhold the pace. If it wasn’t for some of the minor hills in the trail I think it would’ve been possible to keep the avarage heart rate below 130.

This all of course meant my pace wasn’t much to look to, but if this is the way to go – I will go there. 🙂

Day 10 – 1hr easy and totally relaxed – at ease through out

Time – Distance – Avg Pace – Avg HR – Max HR – Cadence

1:00:00 – 10.46 – 5:44 – 132 – 147 – 89

PS. Found a picture of me from the Lejonruset race at 2010-11-21. I’m the one to the right. 😉

Christian Schmeikal climbing in Lejonruset 2010-11-21
Me (the one to the right) climbing in Lejonruset 2010-11-21

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