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

[TheEd]

if travelling (flying) .. make sure to take water .. once you go through security, purchase a bottle of water to take on the flight .. drink as much as you can and make sure to go for a walk on the plane every once in a while

when you arrive at your destination, do consider a walk and end off with a light run .. don't try to test your running

simply get to circulation going

Cheers

TheEd
ps.. good to see the tips were helpful

[sirchimp]

Well...ran my 10k yesterday....not as good as I'd wanted. I blame several factor...here are the splits - note, i missed the first 1km mark and saw a 1mile sign...then got back on track at km two for recording the splits...

km | time | avg HR | max HR
1mile | 6:39.4 | 157 | 167
x2x | 1:39.4 | 165 | 167
(so avg: 4:09.4/km first 2)
3 | 3:35.9 | 168 | 171
4 | 4:34.0 | 172 | 173
5 | 4:32.5 | 172 | 174
6 | 4:15.6 | 171 | 173
7 | 4:23.5 | 171 | 172
8 | 4:14.1 | 171 | 173
9 | 4:18.1 | 172 | 174
10| 3:45.0 | 176 | 179
Total: 41:57.5
41:53.4 (official time)
169/179 AHR/MHR

So 41:53.4 according to my chip, 41:57.5 according to my watch, but i wasn't quite sure where the timing matts began and ended...

I was 614th overall, 544th amongst men and 94th amongst men in my age group(30-34). Not horrible for almost 40000 people.

So a couple issues I had:
1 - was a bit tired from the night before and the flight/jet lag...
2 - terrible food + drink the last 48hours didn't help I'm sure
3 - There are a lot of people in this run 17224 men, 21497 women...I was in the 2nd wave near the back...and i'd say about 90% of the people who registered in that wave did so incorrectly. I had to dodge and weave around people a crazy amount. I could have run the first km much faster as its down hill, but just too many people running too slow so i had to slow down.

I'm not sure how i ran km 3 so fast, i was still dodging and weaving around tonnes of people at that point. But after that it started to thin out a bit so it wasn't an issue so much.

My final issue was I found it difficult to know how fast i was going...so i didn't run as fast as i think i could...though, my tiredness factor probably wouldn't have let me run much faster. Considering my heart rate, i don't think i had a lot more to give.

The hill running advice helped, i think i was able to run down the hills with very little effort by avoiding the unintended breaking that i used to do...

[TheEd]

to be honest .. I am happy this race is behind you now as your running has being going well however this race should 'maybe' have come a month ago

the run is definitely not an indication of what you can do

use this as a learning experience as running races is very much about gaining experience

so .. onwards and forwards

what have you got planned from now?

TheEd

[sirchimp]

I think you're right...

Next year, i will get put in the front group and fight my way to the front of that group so i have less people to dodge. The first km is downhill, so its really annoying to have to be breaking on that downhill because everyone is too slow.

So I have a 21k in 3 weeks. I'm taking today off - sore, and need to take care of a bunch of business since i've been out of town today. So I'm planning to just continue with another cycle, unless you can suggest modifications.

Following that i had no races planned. I am lined up to run this same 10k next year - april 21, 2013 (have another financial bet lined up on it..hehe). My goal is to run it in sub 35...think thats doable? hehe...I think I've demonstrated my willingness to apply the training...so its probably more a matter of genetics and whatever my absolute potential is. I'll be 35 next year...

I'm also going to look for a few 10k's to run in here and there for fun+practice along the way. But after this 21k, i'm thinking i should probably do the off training and build up programs you have here...what do you think?

Regards

[TheEd]

maybe consider going straight onto the build-up program as soon as you can, as there is more aerobic running and then run the 21km off that

and then you can look at doing cycles towards another 10k race

that would probably suit you more?

TheEd

[sirchimp]

Ok, that seems reasonable. I took a day off..ate some junk food...and then did an easy 30min yesterday. Will start the build up period today then...that should have me running the 21k on day 19 of the build up cycle...so i might want to drop 1 of the days so i can get a rest day prior to that....

I'll look for another 10k race about 9 weeks out (3 cycles) to register for. That should give me a good goal to aim for after the 21k...

Thanks!

[sirchimp]

Hey TheEd, I've started the build up program...Just a few questions about it:

1) "easy and totally relaxed – at ease through out" - what should i be aiming for Heart Rate wise? 140?

2) "1hr easy with last 15min of 1hr at 65% effort" - 65% of maximum effort - ie a sprint? Or 65% of 10k effort? Or 65% of my previous 1hr easy effort (don't think this is it - that would be a slow stroll...hehe)

3) "40 to 50min over rolling hills – work the hills*" - what exactly does work the hills mean? Run them harder?

4) I'm continuing with my weight training during this period - 3 days a week. Should I be lifting weights BEFORE I run, or after do you think?

Thanks again!

[TheEd]

140 bpm should work out well

first 45 minutes around 140 to 150 bpm with the last 15 minutes around 165 bpm

on the hills focus on maintaining the same pace up the hill, shorten stride and work on arm movement

play around with what works out best for you, however be careful not to over fatigue your legs

hope it all works out

TheEd

[sirchimp]

Hey TheEd...thoguht I'd check in post race as I've been awol for the last couple weeks.

Well, after that 10k, i dug into the build up training program. About 3 or 4 days into it, i caught a really severe cold. I ran took a few days off, then ran a a tiny distance. Over a week period worked myself back upto an easy 10k distance as my cold started to go away. I didn't end up doing any of the proper components of the buildup, other than easy 60 minute runs. I did do a partial 5x8minute session, but gave up afte 3 intervals, being someone tired from my cold.

Anyway..today was my 21k/half marathon. My splits are below, though i missed out on numerous km markers, so its a little confusing:


km | time | Pace | avg HR | max HR
1,2,3 | 12:56.4 | 4:18.8 157 | 167
4,5 | 7:57 | 3:58.5 | 165 | 167
6,7 | 8:51.1 | 4:25.6 | 168 | 171
8,9,10 | 13:18.0 | 4:26.0 | 172 | 173
11 | 4:33.4 | 172 | 174
12 | 4:40.8 | 172 | 174
13 | 4:36.2 | 172 | 174
14 | 4:39.7 | 172 | 174
15 | 4:42.4 | 172 | 174
16 | 4:38.2 | 172 | 174
17 | 4:31.0 | 172 | 174
18 | 4:48.8 | 172 | 174
19 | 4:49.5 | 172 | 174
20,21x | 9:27.1 | 4:43.6 | 172 | 174
CHIP TIME: 1:34:39

So 1:34:39....overall pretty pleased with that time considering everything. Overall it was quite painful...my toe is hurting (new shoes with only 50km or so on them has killed one of my toes...)

Now I think i'm going to take a few days off running and figure out my next racing goal...(leaning towards aiming for 35minute barrier...)

Thanks for all the help and advice TheEd...it has been invaluable.

[sirchimp]

Sorry, those splits had wrong HR data...not that it really matters. Here it is with the right #'s, plus put the PACE in the 2nd column to give a better idea of the speed:


km | Pace | Time | avg HR | max HR
1,2,3 | 4:18.8 | 12:56.4 | 157 | 165
4,5 | 3:58.5 | 7:57 | 162 | 165
6,7 | 4:25.6 | 8:51.1 | 166 | 170
8,9,10 | 4:26.0 | 13:18.0 | 167 | 172
11 | 4:33.4 | 166 | 168
12 | 4:40.8 | 166 | 168
13 | 4:36.2 | 165 | 167
14 | 4:39.7 | 166 | 171
15 | 4:42.4 | 164 | 170
16 | 4:38.2 | 166 | 169
17 | 4:31.0 | 166 | 168
18 | 4:48.8 | 165 | 169
19 | 4:49.5 | 166 | 168
20,21x | 4:43.6 | 9:27.1 | 170 | 176
Total: 1:33.51 *started 30s or so late
CHIP: 1:34:39
(the final 20,21k includes whatever extra beyond 21k there is)

The first 5k was actually on a big 100m elevation drop, hence the extra speed there. (plus I was fresh).

Must say...it was painful. Around km 13-15 things felt heavy. The final 1.5km was up about a 40-50m hill...

The winner ran in 1:04:48....There was 10185 people in the half marathon event and I placed 338 overall, and 57 out of 475 in my age/gender group.

My halfway/end splits according to the timing chips they put out were:
0:45:37 and 0:49:02. Again, partly because the start was fast, and partly because the 2nd half i was more tired.

Not sure I'll do another 21k. Perhaps. Your 10k training program i think gave me sufficient skills to run it. Perhaps a custom designed 21k program could have me do a better job of it, but I prefer shorter distances to be sure now.

Anyway..going to take a couple days off..(do some easy 30min running though), and figure out my next goal....