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

[Tigerdale]

Hi TheEd,

Yeah I had a look at the stats also, does look like clear improvement. I also do have access to a 400m synthetic track if I need it, but may still run on grass depending on how I feel. So far, I've been doing all my interval sessions on a dirt track near home and the local football oval.

Thanks,
Dale

[TheEd]

no need for tartan if you are managing your sessions on the dirt track

excellent

TheEd

[Tigerdale]

Hi TheEd,

Finished up with a decent result for the Race/time trial today. Weather was very windy, and realistically I felt that a 10k PB would be tough, so I thought I would try to stay on pace and re-assess during the run. I felt pretty good over the first 2km but I started to tire from then on. At about the 4.4km mark, I decided that 10k would be a bit much to ask and I just had a crack at 5.

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

One positive I can take out of the run is that it is my fastest 5km for at least 6 months. I think it will take some more consistent training and patience and the sub-40 might be achievable in the next 3 months.

Dou you think I have another cycle left in me or should I move into the off period?

-Dale

[TheEd]

nice going you should be good for another cycle and from your feedback and pulse ranges we should soon pick up whether the off period is needed

nice going, you becoming consistent and I think you also seeing the value of planned 'paced' sessions and not 'killing' yourself in training

don't carry a 'monkey' about the sub 40 minutes, your current progress is something to be pleased about, the rest will take care of itself

Cheers

TheEd

[Tigerdale]

Hi TheED,

All is going well at the moment, I'm still in recovery mode with a half hour run today followed by the 2000's tommorow. I am hoping to get through the full cycle and complete all sessions leading up to the next 10km race.

However, I will be doing football (Australian rules) umpiring over the winter (April-September), this is my weekend job. But I fear this could affect my 10k training schedule. It will be required for me to train twice a week and umpire two games a week. Here is an outline of my training pattern as an umpire:

Mon. Easy/Fartlek running 5-6km

Thurs. Easy/Fartlek running 5-6km

Sat. Senior game 2hrs duration approx 15-16 km

Sun. Junior game 80min duration approx 11-12 km

Most of the running as an umpire is in bursts with rest periods (breaks in play), much like fartlek running. Some backwards running is also involved.

I really do not want to interrupt the schedule too much during this period. Is there a way around this where I can still fit in the important sessions for the 10k schedule? I was wondering if I should double up on some days to fit it all in?

-Dale

[TheEd]

Dale .. we can chat about that once the time gets closer however we should find a suitable solution quite easily

so worry not

TheEd

[Tigerdale]

TheEd,

Got through the 2000's in some warm weather today, used 90 second rests in between the intervals. This session is always a real gut buster and today was no different.

1. 8:16, max HR-170bpm, min HR-122bpm
2. 8:24, max-173, min-131
3. 8:14, max-173, min-133
4. 8:25, max-175, min-137
5. 8:15, max-176, min-??

I am pleased to see some more steady improvement overall for the session compared to the last one. Going by feel it probably wasn't as hard as the last time I did it, I felt a bit stronger when covering the distance.

-Dale

[TheEd]

This is the main session that determines your future pace for 10km events

edging along nicely

let's see how the 1000's go next

nice going

TheEd

[Tigerdale]

Very happy with the 1000's session today, felt pretty good and decided to push hard on the last one.

1. 4:00, maximum HR 170bpm, min HR -133bpm
2. 3:56, max-175, min-132
3. 4:03, max-175, min-143
4. 3:56, max-175, min-137
5. 4:00, max-173, min-143
6. 3:49, max-175, min-??

Looks like the strength gained from doing the 2000's has given me some good speed for the 1000's.

Just wondering with the 5km paced run this cycle, should I use heart rate or just go by what feels like 10km pace? I may have done this session a bit fast last time.

-Dale

[TheEd]

nice going .. 2000's develops speed endurance thus allowing you to maintain a pace for longer

the 1000's are 5k speed development and yes, the strength gained from the 2000's allows you to maintain the pace

coming together nicely

the 5km paced is up to you. You will no doubt be biting at the bit so try to enjoy the session without going into the mental zone where you are hanging in there. Build the pace up methodically without racing

hope this helps

TheEd