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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 01-06-2010
MMS .. is your resting HR accurate as it doesn't look as though your pulse comes down?
Travel well
TheEd
Improving 10k with regular training - MMS - 01-06-2010
I noticed that. I'm not sure if it has anything to do with the fact that morning runs are tougher for me. Like I said before, this was the first time I had a quality session in the morning. :confused: Perhaps, it has gone crazy for a while during each rep like happened during the 10k race.
Although HR are high, I could rest over the period and catch my breath.
I'll pay better attention to this.
MMS
Improving 10k with regular training - TheEd - 02-06-2010
am runs are often more difficult for a number of runners, so it is encouraged to have a routine to active the body via a decent warm up routine
Cheers and enjoy
TheEd
Improving 10k with regular training - MMS - 21-06-2010
Hi Coach,
Came back yesterday and had a great time during my vacations. The only problem was that I got sick and could run only 3 times during the last 2 weeks. Iôm almost fully recovered from a cold (itôs been 1 week since the symptoms started) and Iôm thinking of going out for a 30min easy tonight. I forgot to check my waking pulse this morning. :duh: I have a 10k race next Sunday, but now expectations are lower.
Iôll follow the same schedule for a week before a race and keep you posted as I progress. What do you think?
Tks.
MMS.
Improving 10k with regular training - TheEd - 22-06-2010
you could consider doing a 6 x 1000m session on Thursday at 5 to 10 seconds slower than previously, this will give you indication of how things are going
hopefully everything runs smoothly
good to have a nice vacation
TheEd
Improving 10k with regular training - MMS - 28-06-2010
Hi Coach,
Sorry for the lack of news but now things should be back to normal.
I had my 10k race yesterday and had great fun with it. Tried to reach the same sub 48 from the previous race but it didnôt happen. Felt a little out of breath (up to Saturday was still feeling a bit down from that heavy cold) during the race, but could finish strong.
Hereôs the splits.
K|Time|AHR
1|04:34|172
2|04:41|181
3|04:47|184
4|04:52|185
5|05:10|186
6|05:00|187
7|05:16|189
8|05:02|187
9|04:38|190
10|04:37|194
10|48:37|186
This is the same race I "ran" in March. Thereôs a bridge btw the 5th and 7th that you cross it and make a U turn and cross it back. The 7th was slower because I had to stop to tie my shoes. When I was reaching for water, a guy behind me stepped on my shoe. But thatôs ok, accidents happen.
I think it was a good result considering the lack of training this month and the cold/flu I got.
No races programmed for July. Iôm still considering a 10k in August. Iôll let you know.
Felling ready for Sub45 cycle 3 starting tomorrow.
:mrburns:
Cheers
MMS
Improving 10k with regular training - TheEd - 28-06-2010
This truly sounds promising and it should put a little more confidence in your bank to move towards achieving your next goal
you have been patient and worked through a great amount of frustration, well done for sticking to the task and believing
nice going
TheEd
Improving 10k with regular training - MMS - 02-07-2010
Hi Coach,
Remember thar HR data of the morning 6x1000m? I believe it wasnôt accurate. I would also include the last kms of my 10k race where it recorded an avr of 190 -194 bpm. Yesterday, during the 2000m, my watch was warning me (with a beep) that it was over the max hr (which is 190) even at the beginning of each rep. So, when I placed it right, it would show the right number. It was warning me during the end of the race, but as I was feeling ok, I just ignored it. So, probably it happened during that 6x1000m and during the last kms of the race, once I havenôt had any km above 190bpm until this events.
Yesterdayôs 2000m were tough. Tougher than the first one after my recovery. Youôll see the data beIow.
Jun 29th - 60-70 min - Day 01
Night Run
Time: 60min
Dist: 9,3Km
AHR:155
Temp: 17C
Jun 30th - 30 min - Day 02
Night Run
Time: 30min
Dist: 4,6Km
AHR:149
Temp: 22C
Jul 1st - 4x2k @4:25min/k - Day 03
Night Run
Temp:22C - 10 min warm up - 10 min cool down.
K|Time|AHR |RHT
2|08:50|177|165
2|08:48|183|167
2|08:54|184|167
2|08:51|186|171
8|35:23|182|167
Iôve got a blister on my left foot. Letôs see if it wonôt become a problem for tomorrowôs long run. :mad:
Jul 2nd - OFF - Day 04
Great to be back once again. I truly believe Iôll achieve my goals and reach a new level on my running. Thank you for your support and advice. Itôs been very important. :great:
Cheers
MMS
Improving 10k with regular training - MMS - 09-07-2010
Hi Coach,
feeling really great this week. No symptoms left and didn't missed any run. Good to be back on my running routine again.
Jul 3rd - 90min - Day 05
Morning run @ the beach
Time: 90min
Dist: 13,8km @ 6:31/km
AHR: 155
Temp: 26C
Jul 4th - 30min - Day 06
Morning run @ the beach
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 151
Temp: 27C
Jul 5th - 30min - Day 07
Night run
Time: 30min
Dist: 4,6km @ 6:31/km
AHR: 145
Temp: 20C
Jul 6th - 6x1000 - Day 08
Night run
Temp: 22C
K|Time|AHR|RHT
1|04:15|171|169
1|04:17|178|173
1|04:14|181|172
1|04:15|182|172
1|04:15|182|176
1|04:14|185|177
6|25:30|180|173
Jul 7th - 30min - Day 09
Night run
Time: 30min
Dist: 4,8km @ 6:15/km
AHR: 149
Temp: 22C
Jul 8th - 80min - Day 10
Night run
Time: 60min
Dist: 9,4km @ 6:23/km
AHR: 145
Temp: 22C
Jul 9th - OFF - Day 11
Now, considering next week. Should I finish this cycle doing the 3rd week or start a new one on Tue with the 2000's next Thur?
Cheers
MMS
Improving 10k with regular training - TheEd - 09-07-2010
your 1000m session looks pretty decent
go through this cycle and next week consider a 4 or 5km time-trial
this should set you up quite nicely to build further towards the August race
TheEd