10K Advice - sub 40 mins

[Matt F]

Hi Ed

I've entered two 10Ks during the next training period, one on Tuesday 12th May and one on Wednesday 20th May.

I'm planning the training to finish on 20th May which I think is likely to be a flat course. The other race falls on the day of the 5K paced run. When I planned this at the start of my training, I thought that it would give me two chances to get under 40 minutes. However, as I've worked through the sessions I've come to realise that it all builds up to the race day. So I'm thinking about withdrawing from the earlier race to achieve better performance in the second race. Would this be your recommendation?

Thanks

Matt

[TheEd]

We can reshuffle the training to accommodate the races

however a very definite off period should be planned so you don't go stale

you can do the 2000's this Thursday and the 1000's Tuesday and then you can race the Tuesday

then we can roll into the next race thereafter

Cheers

TheEd

[Matt F]

This weekend is going to be a bit of a write off because it's my 30th birthday party. I'm hoping to fit in some easy running, but still think it is best to drop the first race and work towards the run on the 20th May. I can work in the 2000s on Monday.

If I get under 40 in the next race I plan to have an off period before training up for some half marathons in the late summer / autumn - not feeling stale though??

Matt

[TheEd]

Matt F .. you can still try to accommodate the 10k race on the 12th and then on the 20th May

this will be deemed as a race period and then we can look at the next stage

And .. a fine 30th to you

:jive:

TheEd

[Matt F]

5 x 2K Circuit - Target 3:57 / K

Time / Av HR / HR after R90
7:44 [3:49; 3.55] / 161 / 109
7:52 [3:58; 3:54] / 167 / ? watch error
7:53 [3:58; 3:55] / 171 / 118
8:18 [4:11; 4:07] / 169 / 119
9:08 [4:22; 4:46] / 160 / 114

Really tough session today for two main reasons, firstly my watch tricked me into going off too quickly (don't think it had hooked up to the satellite correctly) and secondly it was a really windy day which badly slowed up a couple of sections. I think I pushed the first three sets too hard trying to achieve the target and had nothing left to give in the last two.

[TheEd]

this all goes towards your development, so fear not

TheEd

[Matt F]

6 x 1000K - Target 3:45

Time / Av Hr / Hr after 60S
3:37 / 159 / 122
3:40 / 166 / 124
3:43 / 169 / ?
At this point my Garmin decided to stop working - had to use my I-pod to take approximate readings.
~4:15 / ? / 124
~4:15 / ? / 126
~4:10 / ? / 129

I lost a bit of enthusiasm when my watch failed, but much like the 2000s I had started to struggle after the 3rd repeat. I'm kicking myself now for going off too fast.

It took me about 3 days to recover from the 2000s, with sore knees and generally feeling rough and I've not managed to get all of the easy runs in.

The race is in 10 days time. Do you have any suggestion of what I can do to get back on track before race day?

Matt

[TheEd]

simply continue as normal in the program build up to the race

everything should be fine

TheEd

[Matt F]

60 Mins Easy -> 8 Miles @ 8.30 min mile pace

I had a good easy run yesterday. Ran accurately at 8.30 minute mile pace, which is a run I have done regularly over the last 3 months.

My average HR was 6 bpm less than 3 weeks ago, which I'm taking as an indication that I'm getting fitter??

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Rest today

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5K Paced Run on Thursday - really want a good time to give me confidence for the race

[TheEd]

well it certainly is a good sign

The 5k paced .. don't look for too much from the 5k now

get more accustomed to the program before looking for results on every occasion, you can still have a good 5k paced but don't bust a gut to get a result and then roll towards the race on empty

with more experience you will get the drift of things

TheEd