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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 29-10-2010
Cycle finished, Iôll later post this weekôs feedback.
Letôs see how things go tomorrow morning, without the wine this time. :jester:
Iôm trying 8k @4:20, or faster. :whistle:
MMS.
Improving 10k with regular training - MMS - 31-10-2010
Hi Coach,
I originally wanted to run 8k but during the 2nd kilometer I felt I was doing too much effort and noticed higher than usual ahr. What I did was complete 5k run and after a 120 second rest, ran 3k at a pace 30sec/km slower.
Temperature was nice, I just wasnââ¬â¢t feeling comfortable with this morning run. I noticed now I havenââ¬â¢t done many morning runs lately, so probably here lies the problem. My next step will be slotting more morning runs, at least two per week.
Oct 30th
Temp:21C
K|Time|AHR
1|04:20|165
2|04:20|181
3|04:22|182
4|04:23|184
5|04:22|186
5|21:47|180
K|Time|AHR
1|04:50|174
2|04:52|176
3|04:50|176
3|14:32|175
Cheers.
MMS
Improving 10k with regular training - TheEd - 31-10-2010
MMS .. you should not look too closely at your HR when racing and focus more on form and mental focus that you try to run in the 'zone'
once you achieve this everything else will follow
look at the HR after an event during focus on effort and relaxing at speed
onwards and forwards
TheEd
Improving 10k with regular training - MMS - 31-10-2010
I probably didn't put in the right way, but I wasn't checking my ahr during this run, only the 1k times. I clearly noticed I was doing too much effort, hence I deduced my ahr was higher. Although I didn't see it, let it put me down. And you're right, I should've focused more on finishing this run.
I also believe I'd have done better if I had run later on the day. Another lesson learned.
I'm also considering a 10K race on the 14th. I'd have two chances for a good race this month.
MMS
Improving 10k with regular training - TheEd - 01-11-2010
great .. 2 races and a chance to enjoy
TheEd
Improving 10k with regular training - MMS - 05-11-2010
Hi Coach,
Yesterday I had the 2000m. It was a warm day and I donôt know how, but I finished the 5th rep. I started at 4:18/km during the first 3 reps but then hat to push more in order to complete around 4:20/km. Although I was sipping water after each rep, it was the biggest mental challenge so far :rip: and Iôm glad I could make it. I felt really tired after this session, but Iôm recovering well.
I missed Day 2 because I had this persistent dry cough during the day, so I wanted to feel recovered for yesterdayôs session. No signs of it anymore.
Btw, I entered the Nov 14th race.
Nov 2nd - 70min - Day 01
Morning Run
Time:70min
Dist: 11,5k
AHR:153
Temp:20C
Nov 3rd - 30min - Day 02
Missed
Nov 4th - 5x2000m - Day 03
Night Run
Temp:25C
Rep|Time|AHR|RHR
1|08:36|173|159
2|08:36|178|166
3|08:36|181|172
4|08:43|181|174
5|08:41|183|175
T|43:12|179|169
Nov 5th - OFF - Day 04
MMS
Improving 10k with regular training - TheEd - 05-11-2010
congrats on the 5 x 2k it is a tough session
after a few cycles you will see the difference
nice going
TheEd
Improving 10k with regular training - MMS - 10-11-2010
Hi Coach,
Yesterday was a warm day, really warm. After reaching 36C during the day, at night I started the 1000m under 30C. Because of that, I started the session slower than usual and increased the pace. I hope what I did was right. :confused:
Hereôs the last few daysââ¬â¢ feedback.
Nov 6th - 90min - Day 05
Morning Run
Time:90min
Dist: 14,0k
AHR:150
Temp:20C
Nov 7th - 30min - Day 06
Morning Run
Time:30min
Dist: 4,7k
AHR:148
Temp:22C
Nov 8th - 30min - Day 07
Night Run
Time:30min
Dist: 4,7k
AHR:142
Temp:25C
Nov 9th - 6x1000m - Day 08
Night Run
Temp:30C
Rep|Time|AHR|RHR
1|04:20|163|156
2|04:19|172|167
3|04:14|173|170
4|04:15|177|176
5|04:09|179|173
6|04:10|180|97 !? (HR monitor problem)
6|25:28|174|?
I was drinking water between reps and drank a lot after it. Iôm feeling good today and even felt I could have gone faster reps 1 to 4, but was concerned about how I would feel during the session under that temperature.
MMS
Improving 10k with regular training - TheEd - 10-11-2010
not long to go and you should be knocking on sub 4 minutes in that session
nice to see it is all flowing in the right direction
Cheers
TheEd
Improving 10k with regular training - MMS - 12-11-2010
TheEd Wrote:not long to go and you should be knocking on sub 4 minutes in that session
nice to see it is all flowing in the right direction
Cheers
TheEd
Thatôs my next yearôs goal!
Quick feedback: Weather is much better now. Temperature has dropped. My 10K race this Sunday will probabably be around 18-20C. Fingers crossed!
Cheers
MMS