10K Advice - sub 40 mins

[Matt F]

Hi Ed

The 5K Paced run was a similar affair to the other quality sessions during this set. Performed well for the majority of the run, but couldn't sustain it and died in the last ½K (although after your last post, I didn't push it too hard once I started to fade).

In my previous sets, I've set realistic targets and achieved them which given me loads of confidence in the races. Maybe I needed 6 weeks to get down from sub 41 mins to sub 40? Should I re-set my target for the race next Wednesday: sub 40 to avoid burning out at the end?

5K Paced Run - Target 5 sec per Km quicker than previous period

KM / Time / Av Hr / Time Previous set / Difference
1 / 3:55 / 148 / 3:59 / -4
2 / 3:51 / 167 / 3:57 / -6 [downhill section gained 2 secs]
3 / 4:13 / 176 / 4:18 / -5 [Hill]
4 / 4:07 / 176 / 4:12 / -5 [Part Hill / recovery]
4½ / 1:58 (3:56/km) / 175 / 1:59 / -1
5 / 2:16 (4:32/km) / 176 / 1:59 / +17

Total: 20:20
HR after 60s: 127

[TheEd]

the body goes through ups and downs according to what takes place on a daily basis, the more consistently you train the more the body will respond favourably with time

it takes patience

rather start at a slower pace and build up a head of steam towards the finish

TheEd

[Matt F]

10 x 400m Circuits - Target 85sec per lap

Time / Av HR / Max Hr / HR after 60S
85 / 148 / 160 / 100
83 / 146 / 167 / 109
82 / 154 / 171 / 111
82 / 157 / 172 / ?
82 / 159 / 174 / ?
83 / 161 / 175 / ?
85 / 161 / 175 / 124
84 / 162 / 176 / ?
84 / 163 / 177 / 126
85 / 163 / 177 / ?

Felt pretty comfortable today.

Based upon my stats, what 10K shape do you think that I'm in?

Matt

[TheEd]

well sub 42 minutes for 10km should be on the cards

Not long to go enjoy the easy week

TheEd

[Matt F]

I'd hope so, seeing as I did 40:52 three weeks ago!!! :laugh:

Was hoping you'd say that my times were so amazing that I would sail under 40 minutes - oh dear ;-)

[TheEd]

:laugh:

can't win them all

well then sub 40 must be on the cards



:yes:

TheEd

[Matt F]

10K Race - 40.55 [Target sub 40 mins]

The race went the same way as my recent training sessions, performed well for the majority of the race, but burnt out at the end. Went through the first 5K in 19.57, which I was pleased with because it wasn't too fast. I lost a bit too much time on the hill on the second lap and I looked to be on for at time of about 40:10, but then my body: lungs, chest and legs just gave up the ghost with 500m to go and I hobbled home!

km / Time / Av Hr / +/- 40min pace
1 / 4.00 / 154 / +0 flat
2 / 4:07 / 171 / +7 incline
3 / 4:04 / 175 / +11 incline
4 / 3:53 / 173 / +4 downhill
5 / 3:35 / 177 / -3 downhill
6 / 4:02 / 181 / -1 flat
7 / 4:14 / 181 / +13 incline
8 / 4:17 / 181 / +30 incline
9 / 3:52 / 183 / +22 downhill
9.5 / 1:56 / 181 / +18 downhill
10 / 2:37 / 181 / +55 downhill

I've just completed my 4th rotation and although I am probably due a rest period I've lined up 3 more races which fit in with 2 more sets. Not feeling like I need a break, just even more determined to beat 40 mins. Then I'm planning a decent rest period before building up to some half marathons in Sept / Oct.

On a really positive note, I've just got a London marathon place for next year - first ever marathon. So that's the next challenge for the end of the year!!!

Matt

[TheEd]

Matt .. keep on another cycle and let's see how the next 2000's go, aiming for 3.55 per k on the first 3 and then see if you able to increase the pace on the last 2

its this session that determines things the most

Keep the feedback coming

TheEd

[Matt F]

Hi Ed, can you help me with a race timing query.

In the race on Sunday when I crossed the finish line my watch said 9.97km. I tried to continue running after the line, but was stopped because I was about to go out of sequence. Because of this I didn't properly record my time for the last mile and guessed at it. It turns out that I finished in 40:42 according to the official results which would be a new PB, but I feel like I cheated because I didn't run the full 10K distance. Also, this wasn't chip timed, so I lost 3 secs at the start before I crossed the line - how do you take this into account?

In my previous race when I achieved 40:52, I started my watch on crossing the line and the race was over 10K, but I took the time based on my watch. Think that my official result was 40:57.

What is correct interpretation?

Thanks Matt

[TheEd]

in such a situation take both times, the chip and watch time

some courses are unfortunately inaccurate and so you have to decide which one you consider as your PB

however once you go sub 40 minutes these times won't count any way

TheEd