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

[TheEd]

place your old inner soles into the new shoes and if the shoes and see how that works out

as for the session I wouldn't read too much into and judging from the pulse range high it seems you put some work in

would be interested to see what the resting pulse dropped to as I am not able to figure it out from the stats

you in good shape so I wouldn't work up a head of negative steam, simply take it in your stride

onwards and forwards, blisters and all

TheEd

[sirchimp]

1 | 3:59.4 | 146 | 157 | R: 62.0s HR: 157 -> 142


The stats are:
Kilometer/Interval #
Time for the interval
Average HR during the interval
MAX HR during the interval
R: xx.xs - the rest time
HR: start -> end - rest period starting and ending HR.

So in KM1 my HR dropped to 142 during the rest period. It maxed at 157.

Yeah, i don't feel too bad about it after all is said and done. Looking at my HR for interval 4 and 5, it looks like i backed off on the effort front just a bit, as my HR dropped off...rather than continuing to climb.

[TheEd]

thanks

if you want a longer reply please ask and I shall paste what I had previously typed

TheEd

[sirchimp]

Last 4 days of grinding...:

30 min easy - 6k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:56.1 | 107 | 125
2 | 4:54.7 | 129 | 133
3 | 4:54.8 | 136 | 139
4 | 4:54.8 | 139 | 141
5 | 5:02.2 | 142 | 143
6 | 5:09.6 | 142 | 144
Total: 30:52.2
131/144 AHR/MHR

60min easy - 11k
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:59.9 | 110 | 123
2 | 5:12.8 | 124 | 127
3 | 5:12.9 | 129 | 132
4 | 5:12.9 | 132 | 135
5 | 5:12.7 | 135 | 139
6 | 5:13.0 | 140 | 142
7 | 5:12.8 | 141 | 143
8 | 5:21.8 | 142 | 144
9 | 5:34.8 | 142 | 144
10| 5:42.8 | 141 | 143
11| 5:49.4 | 138 | 141
Total: 59:45.8
134/144 AHR/MHR

Rest - blessed rest

5k Paced Run:
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:55.2 | 144 | 153
2 | 3:56.9 | 155 | 157
3 | 3:56.8 | 159 | 162
4 | 3:57.0 | 163 | 165
5 | 3:48.2 | 167 | 170
Total: 19:34.1
157/170 AHR/MHR

Soo..the 5k run I did on the same treadmill in the same gym i've been using for awhile now. I don't think its the EXACT same one as my previous 4k time trial (5k aborted attempt)...but i have been using it a lot, and don't believe it to be out of whack.

That said, this 5k paced run I dialed in 15.2kph - 3:55/56 pace and it was good. Difficult, but doable. I could have ran further, but i opted to speed up a bit in the final km, but still didn't get my HR going too much.

My standing pulse just before getting going was 56bpm...which I normally measure as my resting pulse lying in bed, though i haved really measured that in a month or more now.

Anyway...tomorrow an hour of easy running, then 30min, then back to the track for another 10x400m session...

Regards,

[TheEd]

quite fine Sir

seems you have the cycles under control

a major improvement

enjoy the weekend

TheEd

[sirchimp]

Two more days ticked off - 60min easy + 30min easy:

60min Easy - 11km
Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:02.2 | 118 | 131
2 | 4:59.7 | 133 | 136
3 | 4:59.9 | 136 | 139
4 | 4:59.9 | 138 | 141
5 | 4:59.8 | 139 | 142
6 | 5:07.8 | 141 | 143
7 | 5:14.9 | 141 | 143
8 | 5:17.8 | 142 | 143
9 | 5:24.0 | 140 | 142
10| 5:23.7 | 138 | 141
11| 5:24.9 | 138 | 141
Total: 57:54.6
136/143 AHR/MHR


30min Easy - 6km
Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:53.1 | 114 | 129
2 | 4:55.0 | 132 | 136
3 | 4:55.2 | 135 | 139
4 | 4:54.3 | 137 | 140
5 | 4:55.0 | 140 | 142
6 | 5:00.0 | 141 | 143
Total: 30:32.6
132/143 AHR/MHR

My times for these easy runs with my pulse capped at ~140 keep dropping.

Tomorrow back to the track. Any suggestions for my target 400m intervals?
Last time my pacing was kind of a sporadic...i was trying to target 86-88, but ended with an AVERAGE lap of 84.83s. I figure i'll aim for consistent 84-86s laps tomorrow, with my last lap being a bit faster for fun?


Regards

[sirchimp]

Too late...Just finished at the track...my goal was 84-86s / 400m:

Temperature according to yahoo weather was 34ish....! It was overcast with a bit of a breeze..so half the time roughly i was running into a head wind. Felt like dead air when i had a tail wind, so i'm guessing the win was maybe 16kph or so...

400m track
Lap | Time | Pace | AHR | MHR | Rest | HRa
---------------------------------------------------------
1 | 87.4 | 3:38.5 | 133 | 151 | 61.9 | 117
2 | 80.1 | 3:20.3 | 144 | 160 | 60.5 | 134
3 | 79.1 | 3:17.8 | 153 | 164 | 60.6 | 142
4 | 81.3 | 3:23.3 | 158 | 166 | 60.4 | 141
5 | 84.5 | 3:31.3 | 160 | 167 | 61.2 | 144
6 | 86.6 | 3:36.5 | 159 | 167 | 61.0 | 147
7 | 82.5 | 3:26.3 | 163 | 172 | 61.2 | 154
8 | 84.7 | 3:31.8 | 165 | 173 | 62.3 | 154
9 | 84.6 | 3:31.5 | 166 | 174 | 60.9 | 158
10 | 75.8 | 3:09.5 | 171 | 179 | 60.5 | 167
Avg lap time(pace): 82.66s (3:26.65)
HRa = HR after rest
AHR/MHR = 158/180

Overall felt pretty good, however around lap 6-7 i started bargaining with myself to quit, but managed to 'win' the negotiation and keep going. haha. About 20s after the final lap i was thinking about how i hate running and never want to do it again. Hahaha....that though dissipated as i caught my breath.

Looking at my previous 10x400 session, i've improved a fair amount considering i ran faster with about the same HR...Though, the sporadicness of my lap times makes it more difficult to directly compare lap for lap.

I ended up hitting an average lap time of 82.66s...a bit faster than i'd planned. I remember you saying somewhere that these 400m intervals should be at 3000m pace...3:26 average pace is a bit faster than what i envision my 3k pace to be. So my question is:

Should I be making a stronger effort to slow these intervals down?

Finally - I'm planning to try another 5k time trial outdoors on the track this friday...fun fun.

Regards

[TheEd]

Hi sir .. my main concern with this 400m session is that it can take too much out of the legs, with those athletes who are not used to such a session

so yes, I emphasise the NOT going too quick for a reason as come the race, the legs may not be in the shape 'we' would like them to be

no sense in trying to run faster if it can create a 'negative' effect

cheers

TheEd

[sirchimp]

hmm...I see...I see. What about in my case where i don't have a race...just a time trial. Would i bet better served running these as fast as I can (aiming for consistency)....? Only when i have a real race, dialing back the speed?

Or should i always aim to keep it about 3k pace? (this would certainly be easier on my mental willpower to complete them...hehe)

FYI - Did an easy 40:8km yesterday and the fartlet today (8km in total)...tomorrow is a blessed rest day...and then I'm going to tackly another 5km time trial...either on the track or in the gym depending on the time of day i wake up...Aiming for 19:00 or faster

Regards

[TheEd]

stick to the 3000m pace to develop for now and at a later stage we can switch to a 6 x 600m session (when not an important race) with 200m jog in-between (or 1 minute Rest) for further development

the 600m pace would be at the same pace as the 400m

Cheers

TheEd