10km training goal times

[DRUS]

Hi TheEd,

Thanks for the plan for last week; it was nice to have a couple of extra days rest.

4km time trial came in at 14:05 at 3:31 avg pace; nice to see some improvement after 2 cycles. Now onto the my third cycle before my first 10km event of the year.

Time AHR
03:28.1 177
03:26.8 185
03:39.7 187
03:30.3 189
14:04.9

[TheEd]

nice running .. the 3rd km always tell you about how confident the athlete is about the running

as they develop you will see during that km they lose less average time

so your 3rd km, if you run at what your ability and fitness should be you would have been sub 14 minutes

on we go

TheEd

[DRUS]

Hi TheEd,

2km session today went well. Felt comfortable aiming for 3:45/kms and then pushed a bit harder on the last two.

Now onto the long run Saturday. I've been slowly increasing the time so should be up to 2hrs this week.

Time AHR MHR LHR
07:26 172 184 120
07:27 179 188 134
07:25 183 189 137
07:20 185 191 146
07:23 186 192 145
43:01

[DRUS]

Hi TheEd,

I pulled up well after my 2km session last Thu and did my longest run on Sat, 24km in a bit over 2hrs.

Post long run my left calf was a bit tight/sore, so I gave myself an extra rest day before doing the 1km today (day 9 of the cycle). It felt alright today, but I didn't push for a 'sprint' finish in the last reps just in case. Good to be consolidating around 3:30kms for the 1kms.

Hope you're well.

Time AHR MHR LHR
03:30 171 191 134
03:29 181 190 141
03:31 181 190 146
03:29 184 191 157
03:30 186 192 154
03:31 184 191 151
26:00 164 192

[TheEd]

keep working on the calf muscle as all the hard work is done for now

how are things with you currently

TheEd

[DRUS]

Hi TheEd,

The calf has cleared up nicely, but I have unfortunately been flat on my back for the last few days due to a nasty bug/fever. I'm hoping whatever it was is almost out of my system and I'll be able to go for an easy run later today.

Not sure what that means for how I'll go on race day this coming Sunday, I guess we'll wait and see.

[TheEd]

the hardwork has been done, all that is needed is to get you back & running again

look to do 3 x 6 minutes fartlek at Sunday race effort with 3 minutes easy in-between either on Tuesday or Wednesday according to recovery

please provide feedback

TheEd

[DRUS]

Hi TheEd,

I picked things up again with 40mins easy yesterday, and did the fartlek session you suggested today.

I was aiming for 3:45/kms, running the first one by feel before remembering to turn on the pacer on my watch. I had to work pretty hard on during the last 6min, so might aim a touch slower for Sunday.

Felt good to be running fast again after a w'end I had.

Pace AHR MHR
3:49 166 178
5:04 159 178
3:45 179 188
5:03 172 186
3:47 186 192
5:34 178 191

[TheEd]

things look under control

TheEd

[DRUS]

Hi TheEd,

I had my 10km event y'day - finished in 38:38.

The goal time was sub-38. I hit the 5km in about 18:50 as planned but slowly dropped pace from there. A steep hill at the 8km mark took a bit out of me and I couldn't manage to finish off as quickly as hoped.

On the bright side, my time was about a minute faster than the same event last year where I ran a 39:42. And the prior year (2012) was 40:53. If I keep taking a minute off each year I'll be a very happy runner!

Time AHR
03:34.6 176
03:46.5 183
03:52.9 198
03:43.1 191
03:51.9 190
03:55.0 191
03:56.2 192
04:00.5 192
03:55.1 194
03:51.9 194
00:10.3 195
38:38.0

Looking forward, the next event I have planned isn't until June, so thought I would have a 1wk off-period, and 2wk build up before getting back into the cycles in mid-April. I'll also be mixing in a bit of swimming in preparation for an ocean swim in May.

Thanks again for sharing your thoughts and encouragement.