10k & 21k Training

[TheEd]

also raining here

from the pulse range it looks like a comfortable session

when your pulse goes up to 166 that is where the 1000 speed should have been so you possibly ready for a 5 to 10 second per k pace increase

nice going

TheEd

[DaveM40]

Thanks -

I will try to push the pace a bit next time. :great:

[DaveM40]

Hi TheEd - how are you? I am fine and did the paced tempo run today;

15k in 57:08 @ ave HR of 157

all 1k splits 3:48 to 3.51 range, so pretty steady

ave / max
1/ 143 / 147
2/ 149 / 151
3/ 152 / 154
4/ 154 / 157
5/ 155 / 156
6/ 157 / 158
7/ 158 / 158
8/ 159 / 159
9/ 159 / 160
10/ 160 / 161
11/ 160 / 161
12/ 162 / 163
13/ 162 / 163
14/ 162 / 164
15/ 162 / 164

Legs felt very good today - 12k was planned, but I felt strong at 10k to push out to 15k. I felt good last 2k. Hr readings show up ok I think.

Next week looks like this;

Mon - easy 60

Tue - 10x400 (aiming around 80)

Wed - easy 60

Thu- fartlek

Fri - rest

Sat - Road relay competition for my club (5.8k leg)

Sun - easy 60

How does this sound? Any comments on the paced run?

Thanks for your brilliant help :yes:

Dave

[TheEd]

your next week's training sounds OK however I would like to drop the 400m session so as to avoid calf problems

so consider replacing it with 3 x 5 minutes @ 10k pace with 3 minutes easy in-between a relaxed session which should be enjoyable

you may have gone past the 12k distance but I think you wanted to do so more for confidence so hopefully you have achieved this?

the run itself is good and I think you know this ... would you consider the same approach for the half?

Cheers and nice going and always a pleasure to assist

TheEd

[DaveM40]

Hi TheEd - I think you called it right

I am pleased with today. I went through 15k in the 1 hour race a few weeks back, but I was working hard and near max HR - this time I felt relaxed and my HR was much better - I needed this confidence boost. Just as you said.

I am looking forward to the 21k in 5 weeks time. I hope to run around this pace, but the last 3 miles will be the big question. I just want to run a good race and put a marker down timewise.

I will do the 3 x 5 mins. I guess the 3k pace work is not so vital for 21k racing. I hope I can return to the 10 x 400 after the 21k though? :please:

Thanks again

Dave

[TheEd]

the 400's .. this caution is related to the calf muscles .. so a reassess after 21km is surely a good thing

now going through the run and your pulse range

you should truthfully be fine to run in the same way for the 21km without fear, if sub 85/84 is your aim then I can confidently say that if you continued today with a further 6km you would have achieved a sub 85/84 for 21km

your pulse range was not high, if you ran closer to 166 for 10km of that 15km then I would say that you were not ready for 21km .. however this run was good from all angles and you have definite reason for confidence

don't create a fear for the last 3 miles but rather prepare yourself mentally to focus for the final miles .. concentrate on maintaining pace and keeping 'form' and you should be OK

hopefully now you are able to see the benefit of the Build Up training and I can assure you things will get better by the time you roll to the 21km your 10k pace via the 2k session will also have improved so running at today's pace should be more comfortable (and that is with all things progressing as planned)

so you in a definite good place currently

TheEd

[TheEd]

if I recall sub 80 is your ultimate aim for 21km, that is correct?

so I am sure the mentioning of a sub 84 is not exactly heart warming

TheEd
ps.. I am always reluctant to overshoot relating to times, never one to give false belief .. and can say you should have the training for a sub 80 come 5 weeks

[DaveM40]

Hi TheEd - my sub 80 is the "ultimate goal" as you remembered. But I totally agree that is not on the cards THIS time. I will be glad to complete the race in sub 84. I need to get a 21k race done in order to learn the event. I have a plan to do another 21k in March next year. Hopefully by then I will be well placed to run sub 80. I should be a better runner by then, after some cross country and 10k racing.

So sub 84 will be just fine in 5 weeks anything better will be a bonus ...

Thanks for supporting me in this,

Dave

[TheEd]

you in sub 84 shape now .. improve your 5 x 2000m session which was on the cards for the next time out and you may just be on your way to coping with a further 6km at yesterday's pace which would be sub 80

enjoy the process and maintain your consistency (as you always do) .. and you shall be on your way

exciting times

make sure to look after yourself

TheEd

[DaveM40]

Hi TheEd - hope things are going well for you.

Thanks for the very useful feedback over the weekend.

I did the 3 x 5 @ 10k pace today.

I ran them at 3.35 / 3.30 / 3.33 paces around a slightly inclined tarmac loop.

Worked quite hard but felt pretty good.

I will be happy if can run 3:45 pce in my road relays leg over a very hilly course on Saturday :whistle: ....

Good idea of yours to do this session - it has helped my confidence.

All the best - Dave