Sub 40 program Training posts

Pushing the limits (2k sessions)

Yesterday I had my 2k sessions for this round. Since I have managed to best my 10k times both last races I had my mind set upon better results before going out on the run. Since my last race was run at average pace of 3:55 min/km I wanted to push the threshold a little, thus I planned for 3:45-3:50 on the sessions.

I can say now afterwards that it was much like a race when it comes to how you feel in the end. During the last 2k interval I had to really fight to keep the pace up, but I managed to still. The past two weeks I’ve got the feeling a little more than before that the body can handle much more than the mind is willing to admit –  and that it’s mostly the mind that limits it all. But I also don’t think that it’s good to reach too far over the limits of the mind. Like coach says, you need to give the body time to adjust – and it’s very true.

Most probably I won’t be able to maintain 3:45 during the race next weekend, but maybe the race after that 🙂

It seems now like I will run Hälsoloppet in Alingsås next weekend and Blodomloppet in Gothenburg two after that. Then I will have a little break from racing when I’m in china and only work on the build-up for some weeks on the treadmill 🙂

Day 3, sub 39 program

start with 5x2k R90 (3.45 to 3:50 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.00 7:32.40 3:47 169 190 94 Strange HR values
2 2.00 7:34.22 3:47 167 177 115
3 2.01 7:39.89 3:49 171 181 124
4 1.99 7:36.46 3:49 176 185 130 Started getting tired
5 2.00 7:34.70 3:48 179 186 125 Really tired here
Analysis Sub 40 program Training posts

Ran until I almost threw up (2k intervals)

The run started out fine. Well, actually I felt very energetic during the whole run in spite of the things that occured. If it hadn’t been for the two “incidents” it might have turn out to be a pretty good performance 😉

I did the 2k intervals on the streets of Alingsås. I took the round I’d like to call the round around Alingsås, because it goes around the centre of the city.

The first incident that occured was that I had to pay the woods a visit in my 90 secs of rest between 4th and 5th interval – nice and relaxing, right?

Second thing was that I had to push the lap button when it was a little more than 100 meters left of the last interval. The reason? I had so hard retchings I couldn’t go on running. I was an inch from throwing up on the street, but I didn’t luckily. Very annoying to be so close to the finish but unable to finish. Had it been a race I would have tried in spite of the retchings 😉 But I don’t know if it had been possible. It sure didn’t feel that way today 😀

I don’t know why I had the retchings really. During the last interval I had two slopes – one in the beginning and one in the end. The first one made me lose some pace, so on the second one I really pushed it just to get some back. But I actually didn’t feel like I had run totally out of energy when I had to stop. That’s what was so strange. But we have had some colds in the family the past days – maybe I have caught something. But then again, I don’t feel bad.. Don’t know really what to make out of it.

When I waddled home I practically heard my heartbeats in my head, which I usually don’t, so I must have been under stress in some way..

Detailed Garmin data

Day 3, sub 40 program – 3rd round
start with 5x2k R90 (3.55 to 4.00 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Note
1 2.01 7:54.15 3:56 157 171 106
2 2.00 7:45.15 3:53 171 180 115
3 1.99 7:51.75 3:57 174 183 124
4 1.99 7:49.54 3:56 175 184 139 Forest during rest
5 1.82 7:09.01 3:56 181 190 breaking due to retching

An improvement

Analyzing this 2k compared to the last one I can see that my heart rates are lower at higher speed this time which indicates some improvement. I like that 😉

Sub 40 program Training posts

The cruel winds of western Sweden

The day for 2k intervals. Most of the ice has melted now, it’s only still there at some specific places (like on the only way to my commuter train station, where I almost every day fall on the nose). On those places it’s very slippery since the ice now has a wet surface because of the plus degrees. But.. On most places on the ground there’s like I’ve written before, only gravel, leftovers from the tending of the snowy/icy winter earlier this season.

However, the season has now brought us a somewhat windy existence, which disturbed my running today 🙁

With tailwind it went ok, of course, but unfortunately the least head wind took the edge of me. It was a huge struggle keeping the pace up. Why then? I think it’s because of the fact that I’m not strong enough to tackle those cruel winds.. They weren’t that tough, but even a little was tough enough for me, I’m afraid. And the tailwind didn’t support me enough to gain what I had lost.

But.. I still think it’s a descent session, so I’m satisfied 😉

In the table below I specify what type of wind that I had during each lap. There were not much of slopes anywhere that made much difference.

Training – 2k intervals

I started with some minutes of warm-up running. Then I stretched and started with my intervals. Afterwards I had 6 minutes of cool-down and wrapped it up with a little more stretching

Detailed Garmin data

Day 3, sub 40 program – 2nd round
start with 5x2k R90 (3.55 to 4.00 per k)

Lap Distance Time AvgPace AvgHR MaxHR HR aft. 90 sec Wind
1 2.01 7:56 3:57 164 184 104 Tailwind
2 2.00 7:57 3:59 173 192 122 Headwind
3 1.99 7:56 4:00 176 187 129 Headwind
4 2.00 7:53 3:57 178 191 139 Tailwind
5 2.00 8:00 4:00 181 191 127 1st half Hw, 2nd Tw