Threshold Improvement Plan - Anyone Fancy (Virtually) Joining Me
20 watchers
Jul 2024
9:47pm, 6 Jul 2024
45,028 posts
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SPR
Interesting that you're planning to get straight back into it after the HM. Maybe you don't need the recovery but I'd be cautious, even if it's as simple as an easy week after the HM before completing the last week of the plan. Also the HM will have been quite a bit of threshold work. You're coming from the marathon side so maybe you'll recover ok but it's one reason I've always had post track season as my target for HM as I can then prioritise recovery. |
Jul 2024
12:53am, 7 Jul 2024
2,328 posts
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Mark J 🇳🇿
The way I'm viewing it is that if I hadn't had the HM in Saturday, I still had a 16k HIT session planned, so the HM was that. I'll be taking a few weeks at a slower, easier effort pace etc following this final week and the 5k.
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Jul 2024
3:47am, 7 Jul 2024
45,031 posts
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SPR
The HM is obviously more intense than the planned session but that seems a sensible plan.
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Jul 2024
6:42am, 11 Jul 2024
2,344 posts
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Mark J 🇳🇿
Right at the sharp end now and feeling it. Three more to go before a few days off ahead of my all out 5k.
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Jul 2024
1:20am, 13 Jul 2024
2,350 posts
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Mark J 🇳🇿
A huge session today. In many ways that was far harder than last weekend's race. Today was really physically hard but even more so, mentally demanding. I wasn't feeling like running at all this morning and even before I set off I was questioning whether I should just run the distance, instead of the 2 x threshold reps. So off I went, a coupe of kms to warm up and then it was just a case of start at 181bpm for the first threshold rep and see where we get to. About 3km in to the 6.5 I was beginning to struggle, but once you're that far in to a rep, you just have to hold on through, right. First rep done, knackered for the recovery 1km rep. I was really tight and so very nearly didn't even start the second 6.5km threshold rep. But on we go. If I can do 1km, then I can do 2km. If I can do 2km then I can do 3km and make it to half way through the rep. And if I can go half way then surely I can hang on to complete the full 6.5km rep. I also found that I was really tense in my upper body, so I had to really concentrate on relaxing to try and release the tension. That's how the mental battle went for the whole 6.5 and once I hit the end , I just had to stop completely to regain some composure. That's the last big run done. One more easy run to knock out tomorrow and then it's a few days down time to let my body, muscles etc unwind and prepare for Wednesday evening. |
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Jul 2024
2:41pm, 13 Jul 2024
45,188 posts
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SPR
Toughness not a surprise given the HM last weekend. 2 x 6.5km at 21 low 5k and basically 55 mins at threshold would be tough at the best of times. If you put you HM time into McMillan, it predicts an hour a little faster than the pace you ran so the threshold pace is right based on that but it's a lot of work at that effort in only two blocks. Enjoy recovering and good luck in the race. |
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Jul 2024
2:45pm, 13 Jul 2024
45,189 posts
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SPR
Impressive you held the pace for that session btw!
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Jul 2024
8:29pm, 13 Jul 2024
316 posts
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Charlesvdw
I'm a little worried about cumulative fatigue. Take it very easy tomorrow and recover well !
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Jul 2024
2:23pm, 14 Jul 2024
45,206 posts
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SPR
How are you feeling today @Mark J 🇳🇿? Expect some fatigue but hopefully the next couple of days help leading into Wednesday. I noticed that the pace you ran for the session is actually the same as the HM pace a week ago. I'm actually planning on doing a similar session if I do a HM in October as part of the build up this year based on the McMillan HM sessions progression. mcmillanrunning.com Last year, I did the workout 3 only as I only started really considering the HM about 3 weeks out from the date of the race so did 8 miles 17 days before. This year if I'm feeling good I think I'll go for workout 2 (2 x 4 miles) about 30 days before and then workout 3 again 17 days before. Looking at how I ran the day after and the day after that last year, I recovered well from the workout but I may not go to 8 this year as I think I won't need the confidence of going that far at the pace like I did last year. |
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Jul 2024
11:21pm, 14 Jul 2024
2,353 posts
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Mark J 🇳🇿
SPR wrote: How are you feeling today @Mark J 🇳🇿? Expect some fatigue but hopefully the next couple of days help leading into Wednesday. A bit tiered and stiff today but to be expected. I did an orienteering thing with the kids yesterday as well, which hasn't helped. But a couple of days rest, with a touch of hip and ankle mobility later on should do the trick. I'm pleased to see that I am not the only one who plans sessions so far ahead, too 
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