I think you are more tired of the yelling of your coach… 
12/01/2009
35 mins easy run ~4.50/km + some gym
I feel tyred at all leg muscles 
I need a relax massage :rolleyes:
14/1/2009
4km worm up
4x80m (70-80%)
4x100m (13.7, 13.2, 14.1, 13.1, r: 2m walk)
1x10km (40’.29’’ ~ 4.09/km)
4x400m (67, 64, 65, 62, r: 1.10-15 walk)
2km very slow run
(John this link is not working, at least not on my computer)
not to me either…
that’s because it got deleted :rolleyes: It was about this book Dejan, Bold and other distance folk may be interested in
http://www.amazon.com/Healthy-Intelligent-Training-Principles-Lydiard/dp/1841262471
Some of the Reviews
[i]Simply the best book ever on the training system that has probably transformed more runners into champions than any other.
I got a copy of Running the Lydiard Way in 1978 and it went everywhere with me, 24 hours a day for at least two years, while Arthur’s way changed me from an average club hack into a county-class runner. I don’t know where Keith Livingstone’s book is going to take me, but I’ve already started carrying it around.
Finally, 30 years on, we get an update and a full explanation of what the Lydiard system really is and how it works. Very exciting!
Even better, Keith writes as a New Zealander born and bred right there in Lydiard land, being himself coached by Olympic medallist Barry Magee, one of Arthur’s originals. So here is the true word on Lydiard, direct from original sources.
It’s become fashionable to bash Lydiard these days; many of us who had direct contact with the “master coach” have tried and failed to correct the complete tosh that is often claimed as being “Lydiard training” - the most common myth being that he advocated a minimum of 100 miles a week at barely above jogging pace. Here at last is chapter and verse on EXACTLY what Arthur intended, with plenty of real-life examples of how Arthur and his runners adapted the basic system to individualise it for runners of different capabilities.
You’ll see, for example, how to use sessions of long slow distance therapeutically, to help recover form. Keith has also done a great job of providing the missing science; although Arthur has been hailed as the greatest running coach of all time, Keith reminds us that Arthur was actually a milkman; he worked things out by experimenting on himself and then with trial and error plus intuition. 30 years on, and with the benefit of the latest research, we can see why Arthur’s system works so well – and also what we need to tweak to make it even more effective.
To that end, Keith brings in the research of Dr Jack Daniels on Vo2 and “V dot” pacing that clarifies what some of Arthur’s sessions were out to achieve; he incorporates the “mass-specific” model of strength training developed by Barry Ross; and he includes contributions from Nick Bideau, coach of Craig Mottram, and NZ triathlon coach Chris Pilone, who guided Hamish Carter to 2004 Olympic gold.
A brilliant book, endorsed by Barry Magee and marathon great Lorraine Moller, co-founder of The Lydiard Foundation – this is a must-have.[/i]
This book is a must for everyone who is a runner or who wants to be a runner. Keith’s way of putting things in a simple no nonsense,from experience way is very refreshing and makes for a “can’t put down read”.
I finished it at 4.00am and felt like going for a run. Five stars is not enough!
Today I have “passed” from an ergometer. As we expected the results showed that i’m not good enough for long distances. My muscle complexion is too heavy and big for long distances (inheritage issues). At 12-13/2 my ergometer-group will take a small piece (1cm2) of my quad in order to see the exact percent of red and white fibes. My VO2max was 63.7 (i’m not sure about .7) but I was tired because I had gone there after my job. I was hungry and in need of some sleep ^^. My top speed was 20km/h for 2 mins. They said something about my CO2 that it is not raising after 15km/h but I didn’t understood what that means ^^. The doctor said (she is a runner also) that it is better to follow training for 400m. . I said that if I dont break the 3 hours in marathon I will not quit and they asure me that this is very easy with my VO2max and with the training program that they will give me. They believe that an 2.40~45 it’s in my powers :). Well, we will see!
For your own satisfaction (?) perhaps you would like to clarify the above, as it can’t be right (from raw data). They probably meant that your ventilatory threshold (if this is what they use) is at around this point. Any lactate measurements?
Any info on this, if any yet?
I dont now enough of these. The only thing that I remeber that they said to me is that before 16km/h i am under 2 mmol (1.91 or 1.99 i cannot remember) and at the 17km/h this value is raising a lot (2.8 mmol and more than 4mmol after 18km/h). I repeat that I don’t now what these values means and if they are good or bad…
Just out of curiosity, what’s been the average speed of a recent half-marathon of yours?
Also, what was the duration of the test’s stages?
My last half’s pace was 4.08/km but it was before months. I think that a pace about 4.00/km is pretty easy for me.
During the test the machine was changing the speed every 2 minutes. (raising 1km in every stage)
25/1/2008
This was an easy mountain race day! It was 10k but with great uphills and downhills. I had in mind a time near to 43 mins but I didn’t know that there was an uphill for 2km with 11% angle… I started the race an the pace in the first 3km was targeting a time below 40mins… Something wasn’t right… 
Then I saw this great uphill… and my dreams for a time near 43mins was droped down:eek: . In the 4.5 km the pace was fall down from 3.45 to 5.14. Fortunately I had to get down this uphill after the fifth km. At that moment it started raining… The course it got filled with mudd. No problem! I was werring shoes for mid-trail ground ^_^, the others athletes didn’t:eek:. at the 7th km I was tired a lot because of many changes of uphills and downhills every 300-400 meters. My clothes got very wet and my socks weighted more that half kilo :rolleyes:. Hopefully I finished the race in 43.40 minutes! Near my target :). Today my body hurts me a lot…
26/1/2009
Today was an easy-relax day because of yesterday race. I ran for about 1 hour in 5.00~5.10/km. I also did 30 mins streching and gymntastic. I still feel tired :rolleyes: my back and my hamstrings are in pain:cool:
27/1/2009
Only 30 mins very easy run and some stechings. I had to study my spanish lessons 
28/1/2009
30’ easy run.
10 x 80m 70%
2 x 4000m (pace 4’/km). Relax: 4’
2 km very easy run
15’ gymnastic
15’ streching
30/1/2009
2h Easy Run pace 4.50/km
15’ streching
30’ gym
1/2/2009
Today was a racing day. Half-marathon but in a mountain terren. This is one of the toughest races in mountain running in Greece. I hadn’t sleeped last night because one friend of mine had birthndays so I went to the race right after the night-club. I was targeting in a time under 2.30 because its the limit-time in order to participate in Olympus Marathon 2010. I done 1.49’ but I went the first 5km very very slowly, more than 7’/km. Well I’m happy for this 
2/2/2009
1 hour easy run pace: ~5.00/km
Streching.
4/2/2009
1/2 Hour warm up (~5.00/km)
4x60m (70%)
4x80m (80%)
10km ~ 4.05/km
3 km very easy run
some hands + chest weight lifts.
I have to loose some kilos. I had more than 2 years to reach 70kg… At Athens Classic Marathon was under 60kg. I have to stop eating chocolates, milkshakes and other chucherias… I start watch out my diet today. We 'll see…
I 'm missing someone today… She is giving me strength, but today our program was complete deferent and we couldn’t talk…