Another sign of progress (6x1k session)

After the great session I had last Thursday (5x2k) I knew (I hoped) this session would be great. And I was right.

This time I was going 10 seconds per km faster on this second cycle. Six reps of 1k at 4:10/km with 60 seconds rest. I also hoped my heart rate monitor would work properly (last time it gave me strange readings on my rest average heart rate RHR).

The first and second reps were fine. They never gave me any trouble. I could find the pace and went steady most of the time. The third and fourth it’s when you start feeling tired. Then you still have two more to go. Here’s the challenge. It’s when I tell myself I have to keep going because these two reps will make all the difference. That’s how I go through this session. This time, I felt it easier than the last one.

Feb 22nd – 6x1k @4:10/km – day 08

Rep Time AHR RHR
01 04:10 167 159
02 04:08 177 169
03 04:08 179 172
04 04:08 181 175
05 04:10 181 178
06 04:10 184 178
Total 24:54 178 172
The Heart Rate readings are average.

Sub 45min – Cycle 02 – Week 02

I have just finished week 01 of this second sub 45min cycle. I did all the sessions and got really happy with my 5x2k session last Thursday. The long run went very well, almost 19k in 2 hours. Also got my bike and rode it for almost 28km on Sunday. It was a total of 60,5km running, plus the 28km of bike.

Week 02 begins with a quality session this Tuesday. Very excited about this run.

Sub 45min – Cycle 2 – Week 02

Feb 22nd – 6x1k @4:10km – day 08

Feb 23rd – 1h easy – day 09

Feb 24th – 1h easy – day 10

Feb 25th – Off – day 11

Feb 26th – 5k paced – day 12

Feb 27th – 1h easy or bike – day 13

Feb 28th – 1h easy – day 14


It´s all about the mind (5x2k session)

Today´s session was the 5x2k, the most difficult of the program. It challenges me like no other run I ever experienced. It´s also the first run of the key period of this training that comprehends day 3 to day 8 (long run on day 5 and 6x1k on day 8).

New times decided after last Saturday´s time-trial and a little fear of not being able to finish it crossing my mind. Yesterday rained most of the day and this morning the temperature was nice (20C). So, I wouldn´t have the weather to blame.

I started the first rep feeling confident. So confident that half the way I noticed I was going faster than I had to. So, slowed down and completed in time. The second and third reps were normal, but started feeling a little tired.

The fourth rep was tough. Half the way I started feeling really tired. From this point on, it was all about the mind. I had to keep telling me I could do it. But I still had the fifth. Yes, another 2k in 8min40sec feeling almost out of energy. But I had to do it, right? So, after a 90 seconds rest (not enough, by the way!), I went for it. I went for it like I never did before. I knew I had to finish because this session would make me stronger, faster. And I finished it, feeling completely exhausted, but mentally stronger.

Feb 17th – 5x2k 4:20/km 90s Rest – Day 3

Rep Time AHR RHR
01 08:37 172 164
02 08:37 177 166
03 08:40 180 169
04 08:39 183 171
05 08:40 181 174
Total 43:13 179 169

Sub 45min – Cycle 02 – Week 01

My first sub 45min cycle ended yesterday and instead of an easy 1h run, I decided to rest this Monday to begin a new one completely renewed.

Today I start a new cycle, and this time there are some changes. My quality sessions are faster. The 5 x 2k session, next Thursday, is to be done at 4:20/km-4:25/km (8:40 – 8:50 for 2k). The 6 x 1k session, next Tuesday, now is 4:10/km-4:15/km. Now I have to go 5s to 10s per km faster. I was doing this last year, but during my night runs. I believe it won’t be a problem. They are tough sessions, but I’ll live!

Sub 45min – Cycle 2 – Week 01

Feb 15th – 70min easy – day 1

Feb 16th – 60min easy – day 2

Feb 17th – 5x2k R90s (8:40-8:50) – day 3

Feb 18th – Off – day 4

Feb 19th – 2h Long run – day 5

Feb 20th – Bike – day 6

Feb 21st – 60min easy – day 7

My sub 45min is modified from this one here. I have 1h easy runs, 5x2k instead of 4x2k and 2h long run.