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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 04-10-2010
did you manage a 21:37 as a paced run ... this looks decent
have you only got a race planned for the end November?
how are the aches and pains?
TheEd
ps.. I am trying to get some form of waddling going but with winter it may prove to be a challenge .. the wife is getting quicker and stronger
Improving 10k with regular training - MMS - 05-10-2010
TheEd Wrote:did you manage a 21:37 as a paced run ... this looks decent
Well, it was more like ââ¬Åhow would I feel if I ran at 4:20/kmââ¬Â? Itôs where I think I could stand now for a 10k flat course. For a 5k time-trial I would go 5 seconds faster, trying to reach 21ââ¬â¢.
TheEd Wrote:have you only got a race planned for the end November?
Yes, my next race is only on Nov 28th . My goal for this is 4:18/km, sub 43min. I was looking for another race, but the more interesting ones happen 2 or 1 week before this on the 28th.
For this month, I couldnôt find any thatââ¬â¢s worthwhile racing. But on Nov 14th Iôve got 2 good options. But Iôm not sure if itôs too close to my ââ¬Åmainââ¬Â race. What do you think?
TheEd Wrote:how are the aches and pains?
TheEd
ps.. I am trying to get some form of waddling going but with winter it may prove to be a challenge .. the wife is getting quicker and stronger
Aches and pains are under control. Iôm not complaining about anything right now.
MMS.
Improving 10k with regular training - TheEd - 05-10-2010
excellent .. lovely to see the progress
keep me informed
Cheers
TheEd
Improving 10k with regular training - MMS - 08-10-2010
Hi Coach,
I was thinking of running a 8k this Sunday morning. See how it goes if I ran 8k @4:20/km (or close to this speed).
I missed yesterdayôs easy run, so I would do it tonight. Rest Sat and run Sun. What say you?
Oct 5th - 3x5min @10k pace - Day 15
Night Run
Temp: 15C
Time| AHR
05:00|165 @ 4:20/km
01:00|166
05:00|177 @ 4:20/km
01:00|171
05:00|174 @ 4:20/km
01:00|171
18:00|172
Oct 6th - 40min - Day 16
Night Run
Time:40min
Dist: 6,4K @6:15/km
AHR:144
Temp: 18C
Oct 7th - 30min - Day 17
Missed
Cheers
MMS
Improving 10k with regular training - TheEd - 08-10-2010
no harm to be done
enjoy and a good weekend to you
TheEd
Improving 10k with regular training - MMS - 10-10-2010
Hi Coach, hope you had a nice weekend.
the time-trial didn't go too well this morning. I wanted to run 8K but finished the session after 5K because I was feeling sluggish/out of breath. Temperature was nice, but it just wasn't my day. Surprisingly, my AHR from this run was lower than 5k paced from last Sat. It's a surprise because this run felt harder than previous. Here's the splits:
Oct 9th - Day 21
Morning Run
Temp:15C
K|Time|AHR
1|04:20|168
2|04:20|173
3|04:19|176
4|04:23|180
5|04:23|178
5|21:45|175
If it was a race, I would complete the 8km, even going slower. Should I have done this? :confused:
Tks.
MMS
Improving 10k with regular training - TheEd - 11-10-2010
no it was good you stopped ... as the run was meant to be a boost not a negative
please let me know how things are working out and how your next run goes
TheEd
ps.. hopefully you can bounce forward from this quickly
Improving 10k with regular training - MMS - 13-10-2010
Hi Coach,
Iôm not disappointed about my performance last Sun. Particularly after reviewing what Iôve done before this run. I came up with some points.
1. The night before I had some wine (1/2 bottle). Iôm not used to drink, so maybe hereôs something. Also, didnôt have my usual night-before-race dinner (pasta).
2. On race days, I wake up at least 2 hours before the race starts. This time was less than an hour. My body takes a while to wake up, maybe another cause here.
So, next time Iôll repeat my regular routine and probably things will be better.
I started a new cycle yesterday and hopefully Iôll be able to run the 2000m 5sec faster.
Tks.
MMS
Improving 10k with regular training - TheEd - 13-10-2010
there is often a very good reason for something happening the way it did ![[Image: wine.gif]](http://www.food-e-matters.com/forums/images/smilies/wine.gif)
cheers
TheEd
Improving 10k with regular training - MMS - 15-10-2010
Hi Coach,
I had a nice run last night. Felt great all the way during the 2000m. My HR monitor went crazy during the first rest session, so only this data is bogus. Hereôs this weekôs sessions so far:
Oct 12th - 70min - Day 01
Night Run
Time:70min
Dist:11,3K
AHR:152
Temp:14C
Here a little tired from a music festival the day before (it was holiday here ) in a city 80k away. Six shows and going to sleep after 4a.m. Totally worth it! :great:
Oct 13th - 30min - Day 02
Night Run
Time:30min - Treadmill
Dist:4,9K
AHR:140
Temp:15C (outdoor - indoor was warmer)
Oct 14th - 4x2k - Day 03
Night Run
Temp: 17C - windy sometimes
K|Time|AHR |RHT
2|08:40|174|192 (Rest heart rate is bogus)
2|08:38|173|165
2|08:36|174|169
2|08:35|175|172
8|34:29|174|175
Oct 15th - OFF - Day 04
Much better 2000m session than previous. But I believe the temperature (26C 3 weeks ago, 17C last night) played its role. Even though, excited with the progress.
Nice weekend! :yes:
MMS