40 min 10km. Am I on the right track?

[Tigerdale]

:wow:

Hi TheEd,

Weather was cool today, almost perfect for running. Had planned to keep the effort consistent for the 5km paced run at about 170 bpm. First km was fast, then I settled into a good rythm and was feeling good. I thought at the 2.5km point to raise the effort level and aim for 4min k's. Finished off feeling ok and did not push myself to my limit, still had something in reserve.

Distance (km)__Time____Km split____HR
1____________3:51_____3:51______169
2____________7:57_____4:06______172
3____________12:00____4:03______173
4____________15:53____3:53______175
5____________19:44____3:51______175

The good news here is that it was a Personal best beating my previous best of 20:00. The training schedule is working really well so far. Will take it easy for a 60min run tomorow. Hopefully I pull up OK.

-Dale

[TheEd]

Distance (km)__Time____Km split____HR
1____________3:51_____3:51______169
2____________7:57_____4:06______172
3____________12:00____4:03______173
4____________15:53____3:53______175
5____________19:44____3:51______175

previously
Distance (km)__Time____Km split____HR
1____________3:59_____3:59______170
2____________8:09_____4:10______175
3____________12:20____4:11______177
4____________16:33____4:13______177
5____________20:38____4:05______182

---------------------------

the comparison certainly shows the massive improvement

have said time and again, these 10km programs work, it is just getting the individual's balance right and the person staying sensible and realistic

the schedules are also progressive so future development is done methodically

Cheers and well done

TheEd

[Tigerdale]

Hi TheED,

Did the 400's session yesterday at the aths track, used 60 second rests. Felt like a pretty comfortable session, and I was suprised at the speeds that I was able to consistently hit.

1. 88 max HR 164/rest HR 119
2. 85 167/125
3. 87 171/130
4. 85 172/129
5. 89 172/134
6. 85 169/132
7. 86 172/132
8. 86 171/133
9. 84 172/136
10. 78 174/??

All looks promising for the 10k time trial on Sunday, fingers crossed the weather is good here and I think a PB could be on the cards...

thanks, Dale

[TheEd]

nice to hear .. judging from last week's run you should be feeling fine and dandy

just run with a wise head on trial day

good luck and enjoy

TheEd

[Tigerdale]

Hello TheED,

It was a hell of a day out there today, with strong humidity making it near impossible to run good times. I had a feeling it was going to hurt and it did. I had some good speed over the first 4km, very reflective of what my training has been showing. Only problem was that my heart rate was going through the roof. I paid for this later on as my legs just gave in and I had to pull out at the 8km mark. I've never felt such heavyness, so there must have been a slow build up of lactate.


Distance (km)__Time____Km split____HR
1____________3:53_____3:53______171
2____________7:59_____4:06______173
3____________12:09____4:10______175
4____________16:22____4:13______177
5____________20:42____4:20______175
6____________24:59____4:17______176
7____________28:29____4:30______173
8____________34:02____4:33______170

Overall, I definately think its the strength I lack to cover the distance well and low anaerobic threshold. I think it would be good now to move into the off period, the timing for this suits me well. Following that, I will be able to come back stronger for the winter season with the build plan.

What do you suggest?

thanks & really appreciate your advice,

Dale

[TheEd]

Hi Dale, unfortunately these things do happen

depending on when you have a next series of races planned for you can go through the cycles consisting of the off-period and build-up

when are the next series of races?

Cheers

TheEd

[Tigerdale]

Usually the months of March and April are quiet in terms of races until May when the cross country season kicks off, and races are spaced out every couple of weeks up until the end of September. Having said that, I will be umpiring on weekends come April which means I will probably not run for the club in winter.

There might be the odd occasion where I get a free weekend to run in a fun run or compete in a cross country race in this time

So it looks like I will have to work around this and monitor my improvement over the winter period with mostly time trials that I do by myself.

[TheEd]

Grand .. the main reason I ask is that the Build-up period can be really beneficial

Cheers and enjoy

TheEd

[Tigerdale]

Hi theED,

Hard to say if the time off did me any good. I came back to running with my fist few runs leaving me a bit worse for wear. The ITB and glutes have pulled up a bit sore after a few easy runs. Probably a sign that the body needs to get used to pounding the ground once again. Looking back at the summer, I can come away feeling reasonably good about my performances especially over the longer 5 and 10km distances. I ran good PB's for both, but the best achievement was that I was able to stay with a plan till the end.

I now feel like the fire in the belly has been reignited again and I really want to be running on the track again. I still believe that there is room for improvement for 400 and 800m. This will be the focus for the moment and building up to speed and fitness with about 3 weeks of high aerobic running will be a good start. Following this, it will be back to the track.

I really only have two aims for the winter season:

1. Stick to the plan
2. Improve times over 400-1500m as much as possible.

I really do not want to set any time goals because doing so will just result in massive dissapointment if they are not reached by the deadline. If I can stick to a solid plan, then that should result in some sort of improvement.

Thanks for your feedback, and any advice relating to improving my middle distance times will be taken on board. I do hope to return to running 5 and 10k's in the long term, but for now I think I would enjoy some faster running.

Thanks,

Dale

[TheEd]

Hi Dale

a similar structure can be used for middle distance training, geared towards faster running

so the cycles can stay more or less the same and depending on how often you able to go to the track will also determine the type of quality sessions

for winter training X-country can play an important role

Cheers

TheEd