10k & 21k Training

[DaveM40]

Hi TheEd - thanks for the reply.

How was the Copenhagen event? Strange to see no African runner on the podium. I see the winner was 2:21 - is that due to a tough course or just a more "local" vibe about the race? It is quite slow for a marathon in a major city. :mmm:

In reply to your question;

I have the following races

10k on June 12th

5 Mile on June 29th

6 Mile on July 2nd

rescheduled 10000M track on 19th July. (optional - but big PB chance ...)

5 mile on 24th August

21k on 4th September to complete the summer road league season.

Do you have any thoughts about how I should prepare? I guess it will be a competition phase during the racing in June / July?

[TheEd]

Tegla Loroupe was 2nd in the Women

thanks for the schedule of races .. looks like a nice race calendar

Cheers

TheEd

[DaveM40]

Hi TheEd - can you please answer a quick question?

I am doing 5 x 2000 tomorrow. It is my 3rd training cycle of this season. I have done the previous 2 sessions of 2k's at the track. My races are mainly on undulating roads though. Would it be better to do the 2k intervals on a undulating road course or stick to the track?

Thanks

Dave

[TheEd]

stick to the track, as the training serves a particular purpose related to pace judgement and lessens the chance of picking up problems

enjoy

TheEd

[DaveM40]

Hello TheEd -

I did 2000's today;

1/ 7:15.0 - 154 / 160 / 111

2/ 7:15.0 - 157 / 162 / 118

3/ 7:17.5 - 160 / 165 / 126

4/ 7:17.8 - 163 / 169 / 131

5/ 7:20.0 - 165 / 168 / 128

all ok - got a bit tired near the end, but been up at 5:30 am for work all week ...

Got sports massage tomorrow and a well deserved rest

Dave

[TheEd]

enjoy the day off

TheEd

[DaveM40]

Hi TheEd - I did the 6 x 1000 today and here is some feedback;

Felt ok - done on treadmill as strong winds are getting me down a bit

1/ 3:27 - 147 / 161 / 113

2/ 3:27 - 152 / 165 / 124

3/ 3:27 - 154 / 166 / 133

4/ 3:27 - 158 / 167 / 141

5/ 3:28 - 160 / 169 / 145

6/ 3:28 - 162 / 170 / 142

ave 3:27.5

I felt ok - tired by number 5 & 6 but feel fine after.

I have been thinking about my next race - a 10k. The route has a net ascent of 29m. Total ascent on route is 55m, total descent on route is 26m. So it is uphill - I know it is not a quick course from previous results. Not sure what pace to go at? Any ideas? I am concerned about the placing as I want points for the league series ... :mmm:

[TheEd]

is the start on an uphill?

this will determine your start

TheEd

[DaveM40]

No it is a flat quick start (out of a medieval castle!) through a town. The climbing starts about 3k ....

[TheEd]

when starting a race, you are able to jump out quicker and get a good start and then settle into a rhythm from before the 100m

the 1stkm can be as quick as the 1k session you do in training and then you slot back to running the following 1k's at your 2k pace where you should have pace judgement in order from your training sessions

when you hit the hills, do not try to maintain pace but change your form slightly so as not to use too much energy, visibly shorten your stride and focus on your arm pull more than other aspects, pulling the elbow back harder than normal

try to pump over the top of a hill so you get good momentum over the top and tuck your chin in for the downhill section, bring it closer to your chest. Allow your elbows to go further than normal away from your body and make sure as to not overstride, as this will cause a breaking effect which is counter productive.

Try to land on the outside of your foot on the way down and then letting your foot roll back to the heel

if you able to achieve this then you should have a decent run

practise this a little before the race

Cheers

TheEd