10k & 21k training

[Vaidas]

Good day, TheEd and fellow runners.

I've been reading time-to-run for some time now and decided to join the forum for some feedback on the progress as I will follow 10k programs

A little background about me. I am new to running - only training since June 2012 and have two races under my belt, although I was active since childhood (basketball first then Olympic weightlifting and tennis). I started running inspired by the Lithuanian/American runner/triathliete Lukas Verzbicas (the most interesting part is that I hated running long distances until now) and I first started with preparation for half-marathon race on 9th of September. I did it in 1:47:25 - was quite happy with the result. After that I had a 5k race, but only with about two weeks of decent preparation (21:50) and wanted to do a 10k race before the winter, but after quite good preparation of 6 weeks weather got nasty and the race track was covered in ice. So I did a TT instead (47:00). I also participated in Christmas 12k run, but almost without preparation (did it in just under the hour).
So I started this year with two weeks of off-training and 3 weeks of build up. However roads were pretty icy and I couldn't do a decent 4k TT (I started one, but conditions were horrible: cold north wind+ice on the road + lack of toughness on my part from lack of interval training ). I had a 2k fun run instead (7:38), but I had to do 8 turns (it was conducted on a 250m straight) to run it so I think I could have run 2k faster.
My plan for now is to run two 10k races on the 14th of April and the 4th of May and then do a half-marathon on the 26th of May. Then were is another big running event in Lithuania on the 15th of September (Vilnius Marathon) were I want to run another half-marathon and 2-3 10k races before that.
I have already started sub 45 10k program this Tuesday and will post results after today's 4x2k interval session. I will also post my last 8 runs before I've started the program for background.

Thanks for all the advices and support in advance!

Best,
Vaidas

[Vaidas]

Ok, so here is my last runs before my first 10k training program. I opted to do some more easy runs also because I bought new running shoes (Kinvara 3) and I felt that my calf muscles need time to adjust to lower heel-to-toe drop.

1. Sat, 2013 Mar 16: Easy 60min run, 10.67 km; av.pace: 5:41; av.HR: 158 bpm.
2. Sun, 2013 Mar 17: Fartlek 45min, 8.32 km; av.pace: 5:29; av.HR: 162 bpm.
3. Mon, 2013 Mar 18: Easy 60min run, 10.18 km; av.pace: 5:57; av.HR: 152 bpm.
4. Tue, 2013 Mar 19: Intervals 5x8min R 2min:
1=> 1.80 km; av.pace: 4:27; av.HR: 173 bpm.
2=> 1.73 km; av.pace: 4:38; av.HR: 178 bpm.
3=> 1.69 km; av.pace: 4:44; av.HR: 179 bpm.
4=> 1.68 km; av.pace: 4:46; av.HR: 178 bpm.
5=> 1.65 km; av.pace: 4:51; av.HR: 178 bpm.
5. Wed, 2013 Mar 20: Rest
6. Thu, 2013 Mar 21: Easy 60min run, 10.16 km; av.pace: 5:57; av.HR: 156 bpm.
7. Fri, 2013 Mar 22: 75min run, 13.78 km:
First 10k=> 56:35; av.pace: 5:39; av.HR: 152 bpm.
11th k => av.pace: 5:35; av.HR: 156 bpm.
12th k => av.pace: 5:21; av.HR: 161 bpm.
13th k => av.pace: 4:54; av.HR: 167 bpm.
14th k => av.pace: 4:51; av.HR: 173 bpm.
8. Sat, 2013 Mar 23: Easy 62min run, 10.72 km; av.pace: 5:48; av.HR: 152 bpm.
9. Sun, 2013 Mar 24: Intervals 5x8min R 2min:
1=> 1.80 km; av.pace: 4:26; av.HR: 170 bpm.
2=> 1.77 km; av.pace: 4:32; av.HR: 174 bpm.
3=> 1.80 km; av.pace: 4:27; av.HR: 175 bpm.
4=> 1.71 km; av.pace: 4:41; av.HR: 176 bpm.
5=> 1.68 km; av.pace: 4:45; av.HR: 175 bpm.
10. Mon, 2013 Mar 25: Rest.

[TheEd]

apologies for missing this earlier .. welcome to the forums

what an inspiration Lukas is and I am looking forward to him taking on the Olympic distance ..

as for you, it doesn't leave us much time before the 10k in April and you can either run a 4k time-trial and then we provide you with some advice based on that 4k trial or we simply roll down to the 10k the 14th April and then assess thereafter

so over to you and welcome again

TheEd

[Vaidas]

Well I thought I will just go with the program and will see after the first race. I know I can run under 45 but I don't know how much under

I did first few days of training, so here are the results:

1. 65:51 easy distance (11.28 km) av.pace: 5:49, av.HR: 152 bpm.
2. 30:37 easy distance (5.42 km) av.pace: 5:51, av.HR: 148 bpm.
3. Intervals: 4 x 2k with 2min rest (10min warm-up and cool down):
1 -> 8:40.7 (4:20), 176 bpm;
2 -> 8:48.7 (4:24), 179 bpm;
3 -> 8:51.4 (4:26), 180 bpm;
4 -> 8:55.2 (4:28), 179 bpm.
All intervals had one significant hill about 500-600m long (and downhill too) and one smaller one.
4. Rest -> stretching.
5. Negative split long run 1Hr 30min - 16.25 km:
First 5k -> 29:31 (5:54), 155 bpm;
Middle 5k -> 28:48 (5:45), 159 bpm;
Last 6.25k -> 31:42 (5:04), 169 bpm; finished with 4:50 pace.

That's it for now.

[TheEd]

great Vaidas, so you have the 1k session this week then

pace 4.10 to 4.15 per k

cheers

TheEd

[Vaidas]

I was really tired after the long run. I guess that it will be a good lesson that even though I like running fast, it's not particularly good idea to do it when there is still whole week of training in front of you. Anyway - here's what I ran:

6. Easy 31:33 (5.22 km) run. Av.pace: 6:03, av.HR: 147 bpm. Was really tired after the long run.
7. Easy 31:08 (5.06 km) run. Av.pace: 6:09, av.HR: 150 bpm.
8. Intervals: 6 x 1k:
1 => 4:13.34, avHR: 176 bpm.
2 => 4:03.39, avHR: 179 bpm.
3 => 4:16.89, avHR: 179 bpm.
4 => 4:08.20, avHR: 183 bpm.
5 => 4:28.72, avHR: 178 bpm.
6 => 4:09.28, avHR: 181 bpm.
My calf muscles were tired before I started this session, and after it (during cool-down) I could barely run. Also I ran against the wind every odd interval.
9. Easy 31:03 (5.22 km) run. Av.pace: 5:57, av,HR: 154 bpm. Calf muscles were surprisingly ~OK.

That's it for this update.
I was also wondering about the easy days. I really do not like running slower than 6min/km pace (unless I am really tired), but my av.HR than is about 150. Should I try to slow down? It's just that when I am running really slow I feel that it's difficult to maintain good form. Any thoughts?

Thanks in advance.

Best,
Vaidas

[TheEd]

try dropping your pace and HR for the easy runs for now, aim to keep it down to 140, even if it feels slow

try to increase your protein intake to assist with your recovery, you should aim on recovery for now

for the future, try to find a way that you are not running hard into the wind as the fatigue created can be heavy

maybe consider a day off for Wednesday to assist recovery

the chances of picking up aches and pains are high the moment, so do look after yourself

TheEd

[Vaidas]

Hello, TheEd.

Thanks for the advice. I will try to focus on recovery more, but cannot do much about not running into the wind for now, since there are still a lot of snow and ice therefore I am running where I can find a decent surface.

My training:
10. 1Hr easy run: 60:12.00 (9.91 km). Av.pace: 6:04, av.HR: 144 bpm.
11. Rest
12. 5K paced run: 10min warm-up and cool-down.
1k -> 4:19.5 (172 bpm);
2k -> 4:20.8 (179 bpm);
3k -> 4:22.1 (183 bpm);
4k -> 4:24.8 (186 bpm);
5k -> 4:17.7 (189 bpm);
TOTAL: 21:44.9 PB!
13. 1Hr easy run: 60:37.00 (10.23 km). Av.pace: 5:56, av.HR: 152 bpm. (Hilly course)

I also want to ask about the starting pace for the 10k race? How fast should I start? Would it be too fast to start at the pace of 5K paced run?

[TheEd]

nice going Vaidas .. congrats on the 5k

as for the 10k race, for now I would focus on running the race at an even pace from the start and hope to finish off strongly

from this experience onwards we can work on developing the race strategy

so enjoy the experience for now

TheEd

[Vaidas]

Hello, TheEd.

I am just from my race. It was fun to participate in one after a while even though there were only around 50 people running 10k. Because of the weather the race course was changed and it ended up being shorter (my Garmin recorded 9.56 km) than 10k, but over all I am happy with my effort. So here is what I did from the last time I posted:
14. 30min easy run: 34:01.75 (5.68 km). Av.pace: 5:59, av.HR: 148 bpm.
15. 3 x 5min @ 10k pace with 1min easy Fartlek: total run of 50:27.43 (9.25 km). Av.pace: 5:27, av.HR: 157 bpm:
1 -> 1.13 km, av.pace: 4:25 (166 bpm);
2 -> 1.13 km, av.pace: 4:25 (174 bpm);
3 -> 1.14 km, av.pace: 4:22 (177 bpm).
16. 40min easy run: 42:58.12 (7.46 km). Av.pace: 5:46, av.HR: 150 bpm.
17. 40min easy run: 38:32.04 (6:42 km). Av.pace: 6:00, av.HR: 151 bpm.
18. Rest (yoga).
19.RACE: 41:16.71 (9.56 km). Av.pace: 4:19, av.HR: 184 bpm:
1k -> 4:06.79 (171 bpm);
2k -> 4:12.56 (181 bpm);
3k -> 4:15.41 (184 bpm);
4k -> 4:16.98 (186 bpm);
5k -> 4:16.61 (187 bpm) = 5k: 21:08.4 PB!
6k -> 4:23.84 (187 bpm);
7k -> 4:25.54 (187 bpm);
8k -> 4:26.05 (187 bpm);
9k -> 4:27.01 (188 bpm);
0.56k -> 2:25.92 - 4:18 - (189 bpm).

Extrapolated by the average pace 10k = 43:10. Went out too fast, like I always do, but not a bad race - looking forward to the next one!