10k training - how fast can i get in 5 months?

[sirchimp]

Lazied up...so I did some weight lifting, and a very easy ~30min..5k run:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:21.1 | 122 | 138
2 | 5:43.3 | 135 | 139
3 | 5:41.7 | 135 | 137
4 | 5:40.5 | 136 | 138
5 | 5:41.2 | 137 | 140
Total: 29:07.8
133/140 AHR/MHR

Tomorrow I will do the 5k paced session...aim for 4:00/km for the first 4 km...and then gun it for the last km...All with the lofty goal of a 19:15 or faster 5k in a little over a week for my time trial

[sirchimp]

My 5k Paced Run (Day 12):
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.8 | 147 | 159
2 | 3:59.8 | 161 | 164
3 | 3:59.9 | 166 | 168
4 | 3:59.9 | 171 | 174
5 | 3:45.2 | 177 | 181
Total: 19:44.6
164/181 AHR/MHR

New record for 5k...I'm sure i had more to give as well...however, it felt harder than it should have considering my 6x1k perceived effort a couple days ago. Makes me think that that treadmill was off...I'm suspecting it might have been the incline on it not functioning properly...Granted, its only 1% but it must have SOME sort of effect...

Now to go find a 400m track i can get on in a couple days for the 400m session...would like to avoid doing that one on a treadmill...

Later...

[TheEd]

nice going on the 5k

though I still do have the concern of being in the best shape for when you want to actually run well as you seem to be in such good nick now

well enjoy it

TheEd

[sirchimp]

I guess the answer is to get into better shape for then?

[TheEd]

yes that could be an idea however we have to hope you are able to maintain the high you are on now till then .. that is my major concern

TheEd

[sirchimp]

Hey...So I had scheduled a 60min easy run, 30min easy, and the 10x400m...

Before the 60min easy run, my left foot had a very slight pain in it...just figured it was old man joints and it would go away while i ran.. I was wrong
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:18.1 | 118 | 130
2 | 5:42.7 | 132 | 137
3 | 5:43.2 | 132 | 136
4 | 5:42.4 | 132 | 137
5 | 5:43.0 | 135 | 139
6 | 5:42.7 | 135 | 138
7 | 5:42.0 | 134 | 139
Total: 40:34.1

Throughout the run it was bothering me, and kept getting a little bit worse with each km. Until finally it was affecting my running form and i didn't want to do any serious damage, so i stopped at km 7.

The pain was in the middle of my foot. If you imagine where your big toe and the second toe (on my left foot) meet, then continue into the foot towards my ankle about 3-4cm. Up and in the foot (not on the bottom, or top)...that is where the pain was. But, it isn't there when my foot is stationary/not moving. And I can't poke around and feel anything that hurts. Its just running and walking that is tweaking something inside.

Anyway...i took the next day off as it was still a little sore walking. End of yesterday it was seemingly gone while walking.

Today, just as i'm getting ready to head out the door to the track its back. Same as just before my 60min easy run where it started 2 days ago. I decided to go do it anyways...Possibly a dumb move, but the results were ok. After my warm up 1km, and maybe the first interval, i'd totally forgotten about it and it didn't bother me at all..nor is it bothering me now, afterwards. Very Strange.

Anyway...first time on REAL ground since starting this program. Felt good. I found a nice track that looks 400m and according to my google maps analysis is almost certainly a 400m track. I did a 1km warmup trying to keep it slow, ended up with 4:57 ...a lot faster than i'd planned. I'll definitely say the treadmill makes it tough to gauge speeds in real life.

One nice thing about outside..you can accelerate upto speed much quicker than the treadmill, so i have no rampup/slow down times in my times below.

The results:

On 400m Track
Lap | Time | Pace | AHR | MHR | Rest | Hra
---------------------------------------------------------
1 | 82.0 | 3:25.0 | 143 | 159 | 59.8 | 135
2 | 79.8 | 3:19.5 | 157 | 165 | 60.3 | 144
3 | 85.2 | 3:33.0 | 158 | 166 | 60.6 | 140
4 | 87.3 | 3:38.3 | 156 | 166 | 60.6 | 142
5 | 85.9 | 3:34.8 | 159 | 169 | 60.1 | 146
6 | 88.2 | 3:40.5 | 160 | 170 | 60.6 | 147
7 | 87.5 | 3:38.8 | 164 | 172 | 62.6 | 150
8 | 89.7 | 3:44.3 | 163 | 172 | 60.7 | 153
9 | 84.9 | 3:32.3 | 167 | 175 | 67.4 | 150
10 | 77.8 | 3:14.5 | 167 | 180 | 60.3 | 168
(Hra == HR after the rest period)

My goal was 86s as per the first iteration of the sub 40 program...as you can see, my first two laps i had difficulty gauging the speed. But it got better. I decided to go a bit faster for my final lap for some fun.

Definitely like the track, will try and do my other future intervals on the track...

40min easy run, then the 30min+6x(1min race pace/1min easy) fartlek...
Will be targetting the 5k at 3:50/km as my race pace...so shall I use that as my speed in the fartlek?

Regards...

[sirchimp]

One last quick comment on the 400m session...It generally felt easy, like i should be going harder...however, lap 7,8 and 9 ended with me having another side stitch...both only really started right when i stopped, and managed to go away within the 60s rest period. lap 9's stitch was a little extra painful, but again was gone after the rest. My final lap - interestingly enough - didn't result in any stitch.

I woke up, had some yoghurt, coffee. Then about an hour later i was at the track running.

Thats all.

Regards,

[TheEd]

one quick question .. how is the foot?

please see if this is something that it could be?

http://www.time-to-run.com/injuries/theb...ciitis.htm

that was quite a fast 5k for paced run

TheEd

[sirchimp]

Foot is totally fine now. Thats the bizarre thing. Was a little bothersome before the 400m session...then just gone.

I took a look at that article earlier today actually...The pain was not in that area...not even close. It was basically at the ball of my foot...Looking at an anatomy chart:

http://www.joint-pain-expert.net/images/...orsal3.jpg

...maybe the medial cuneiform, or the 1st metatarsal...where they meet perhaps.

Yeah. that 5k was fast for a paced run...Now i need to run a real 5k much faster to justify it. LOL.

[sirchimp]

Did day 16's easy 40min:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:05.4 | 116 | 130
2 | 5:13.9 | 130 | 134
3 | 5:12.8 | 135 | 140
4 | 5:13.4 | 136 | 140
5 | 5:12.9 | 139 | 143
6 | 5:12.6 | 141 | 143
7 | 5:20.5 | 139 | 143
Total: 37:31.5
133/143 AHR/MHR

No foot pain...though maybe a tiny bit near the end...only noticeable because i'm scrutinizing it looking for something.

Actually fairly pleased with my speed+lowish heart rate...probably one of the fastest 7k's @ the 140 limited heart rate yet...

Tomorrow is the fartlek...

Curious if you have any feedback on the 10x400m session ... Its my first one, so theres not a lot to compare to...

Regards,