10k & 21k Training

[TheEd]

nice to hear the running is helping .. always a wonderful tonic

and heads up on the 400's

augers well for a focused race come the weekend

Cheers

TheEd

[DaveM40]

Hi TheEd - hope your weekend has been good.

I ran the 10k race today;

It was very cold with-8 degrees at home setting out (-4 degrees at the start). But the course was free of snow and ice and there was no wind. It was the first race I ever ran in hat and gloves!

I ran 36.49 and was 30th of 550 (8th over 40) which was ok as it was a county championship race, which adds to the quality at the front end.

splits;

1/ 3.31 6/ 3.41
2/ 3.41 7/ 3.41
3/ 3.47 8/ 3.48
4/ 3.43 9/ 3.45
5/ 3.47 (5k in 18.30) 10/ 3.24 (5k in 18.19)

I ran a negative split - which was nice and found a fast finish. Course was fastish with no big hills.

I was happy with this as I am getting back to where I was pre injury in May (best of 36:35). Thanks for helping me to do this!

I have a 6 mile XC race for the club on saturday - so this week I will be running easy 60's, with a fartlek Thursday and rest Friday - if that is ok?

All the best ... Dave

[TheEd]

Dave .. I don't think your realise how truly good this performance is .. the conditions you ran in are definitely not conducive to fast running and the negative split should be most pleasing

you got out in 3.30 but I can tell you that would probably be close to 3.20 in more ideal conditions

definitely give yourself a pat on the back as that was a great run

here is hoping you able to slot in a few easy 1hrs and the rest looks good

I think you may have mastered getting the balance of the race period right

TheEd
ps.. Dave there is still a lot to come and a goal of sub 36 and sub 80 for 2011 is realistic

[DaveM40]

Hi TheED - hows your weekend? Snowy?

Snow melted for now here

I did the cross country league race 2 today. 5 weeks ago I was 68th of 220 - today I was 47 of 220! A 21 place improvement in a very competitive event. All seasoned team racers. I was delighted to beat people I only ever read about in the results previously. Some of these guys will have 35 min 10k PB.

It was a completely flat course on sports fields, with muddy and soft underfoot conditions. I felt comfortable for 2 laps then raced harder in the last lap. I took 8 places and even found a fast sprint to hold off a 4:15 1500m runner who is 15 years younger :yes:

I will be recovery running tomorrow.

It is 3 weeks to next race, then a intense XC 3 race month in January, with county champs, league race number 3 and then regional champs.

I feel fresh and easy right now. I am going for a full 3 weeks training cycle then a competition phase after. This should put some more fuel in the tank.

What do you think?

All the best ... Dave

[TheEd]

Really happy for you Dave .. you have been dedicated and diligent

a 3 week-cycle looks like it could slot in quite well

what we need to look at is 2011 .. in which months do you want to be able to perform again, talking 10k PB and 21k attempt etc?

if you looking to go into a competitive phase then you need to have the 1hr runs within your normal running pattern now .. how are you intending slotting in the 2k session?

TheEd
ps.. snow as only snow can be when lots .. wife has taken to skiing which is a brilliant do when running is not possible

[DaveM40]

Hi TheEd

I am watching replay of the the biathlon from Ostersund, Sweden right now - mens sprint. It was minus 19 degrees yesterday! I love watching all cross country and biathlon ski events. Do you live near Ostersund?

my plan for 2011 is;

May / June - a "Grand Prix"series of 8 races, varied between 5 miles, 6 miles and (mainly) 10k. This includes a 10k race round the Silverstone F1 circuit, which is a very fast course indeed! Best 5 performances count towards age group overall prizes, so no need to run each event. Also a track 10000m race. This should provide great scope for a sub 36 10k.

October - 21k race for a try at sub 80.

What do you think?

Dave

[TheEd]

Hi Dave .. that looks good .. we will need to throw in a Build Up sometime and this time it should be even better with focus on Sunday long runs and the further introduction of 'tempo runs' which slot into the routine at a later stage

will chat more .. no chance of a 21km race just after the race period in May/June? This should be on, as you will have all the weaponry

Cheers

TheEd
ps.. we in the South of Sweden .. near to a town called Ystad .. see BBC Kenneth Branagh Wallander Series

[DaveM40]

I will think about a 21k spring. I think once I crack the 10k goal the 21k will follow ... :mmm:

I like the sound of the tempos etc...

I think a build up in February could work quite well?

This week;

Mon - easy 60

Tue - easy 75

Wed - easy 60

Thu - 5 x 2000

Fri - rest

Sat - long 90

Sun easy 60

Thanks Dave

[DaveM40]

Hi TheEd - weather better here today, how about where you are?

I got the 2000's done today -all good.

lap / ave / max / after rest

7:10 / 156 / 157 / 103

7:10 / 150 / 159 / 106

7:10 / 153 / 160 / 112

7:05 / 159 / 165 / 121

7:02 / 161 / 170 / 117

I felt good in the legs and picked up the pace later in the session.

Next workout is on Saturday - 90 mins easy.

All the best

Dave

[TheEd]

good solid 2k session

please monitor am pulse as I would like to learn more about you, as you seem to be getting stronger which in itself is great and with more feedback you can have something to work off in summer 2011

it all looks good

TheEd
ps.. weather indifferent and the wife is doing her build up at the moment