The past two days I’ve been running the first two days of the sub 40 program. Nothing special about it, really – good, solid runs, no discomforts or lack of energy or strength 🙂

And yeah, the Garmin heart rate monitor went bananas yesterday again.. For a long time during the run. So the heart rate below isn’t truthful, but I write it anyway 😀

Detailed Garmin data

Day 1, Sub 40 program – 3rd round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.18 1:00.00 5:54 139 184 90

Detailed Garmin data

Day 2, Sub 40 program – 3rd round
1hr easy

Lap Distance Time AvgPace AvgHR MaxHR AvgCadence
1 10.16 1:00.01 5:55 130 149 90

Finally an indication that it’s not lost

I’m of course talking about my fitness 😉

This time it was the 6 x 1k intervals and I decided to measure up a 1k distance along the strip close to work where the ground is clean from ice and snow more often because of heating pipes.. Today the asphalt was visible everywhere, which gave me a quite good grip.

The session went fine and I’m very satisfied over the result. I even tried with a little negative splits :). Among other things I’m glad that it proves that I haven’t lost all of my speed during winter’s build up phase, but the fact that I feel fatigue coming at me like a lion at the last 200 meters of the 1k indicates that I’m not as fit as I were in November. I don’t feel a difference during long easy runs – only at speed. I guess that is normal, but still not too funny..

Detailed Garmin data

Day 8, sub 40 program
start with 6x1k R60 3min 45 to 3min50

Lap Distance Time AvgPace AvgHR MaxHR HR After 60 sec rest
1 1.0 3:49 3:49 167 173 118
2 1.0 3:48 3:48 170 192 119
3 1.0 3:46 3:46 177 201 134
4 1.0 3:50 3:50 179 193 132
5 1.0 3:45 3:45 174 188 134
6 1.0 3:44 3:44 177 186 128

Lol 😀 – In Garmin training center the 201 MaxHR at lap 3 (which by the way is higher than I’ve ever achieved at a max HR test) isn’t even visible. The highest HR is 195.3, which also seems like another dance step of the HR monitor by the short time it goes up and down without pace changing..

10k of waddling

Today I don’t really have much to add except that the run felt balanced and good. I hope that the 1k intervals tomorrow will be alright too..

I haven’t done the 500 workout now in a week. It’s because I’ve been adviced not to do strength training between day 3 and day 8 in the race training since those days lays the foundation for the approvement to come. Later this week I will get back to it 🙂

Hmm.. Today it seems I can’t get access to the Garmin Connect Server. Maybe they have banned me 😀

Well, I think we can manage without the detailed data today 🙂

Day 7, 1st sub 40 10k round
easy day of 10k running – relaxed

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 10.0 55:00 5:30 138 151 89

Here we go

So.. Now I’ve had a day of rest since the 2k. It feels good. It’s time to take the next step. I’ve decided to go after the watch’s pace next time on the treadmill. Or maybe I even measure out 1k on a pavement close to work which is always ice-free. I think they have heated water pipes drawn there 🙂 The best would actually be to run an exact measured distance – then nothing can fault except me.

Some may say I shouldn’t be so technical about the running and just go running. I’m afraid that’s not who I am. I’m very passionate about my running, but if there’s technical layers to it I want to know them and control them – at least first. Later on, when I’ve got it into my blood maybe I will let go a little.. But just maybe 😉

I have swapped tomorrow’s run with today’s, since it’s raining outside and I’d rather be running only 30 min on slippery wet snow than 90 min..

Detailed Garmin data

Day 5, 1st sub 40 10k round
easy day of 30min running (Swapped day 5 with day 6)

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 6.19 33:41 5:27 138 151 89

Moving on to the next phase

The time to move on to the race programs have finally come. How I have longed for something tougher to dig into 😉

At first I thought there was no meaning running at work today, because of the slippery surface. But I also noticed that the ice had totally disappeared at some spots – especially where the sun reached during most of the day. So I took a chance and went out on the first day of the sub 40 10k program.

TheEd has adviced me to start out slow and do the 2k interval sessions at pace 4:10 the first 3-week round. As you might know my goal for this year is a 10k at sub 37 minutes. TheEd believes it to be possible. For those who hasn’t followed my earlier posting I started running in mid 2009, managed to do two 10k races at sub 40 and a half marathon at 1:40. So now next steps feels like a 10k sub 37 and I will really do everything to make – in fact my mind is quite set up when it comes to that 😉

The run today felt nice and much faster than usual. By now I’m used to running the easy runs at a heart rate around 130, but today I tried only to keep it below 140, which felt like quite a difference, but still it didn’t feel very hard on the legs. It was a nice run with loads of energy flowing!

In the evening I also did a session of the Bodyweight 500 workout.

Detailed Garmin data

Day 1, 1st sub 40 10k round
60 to 70min easy distance

Lap Distance Time Avg Pace Avg HR Max HR Avg Cadence
1 12.68 1:08:45 5:25 138 150 90