Build-up for 10k race and HR advice

[aistis]

Yes, especially last 400m

Easy run today: 30min @5:30min/km, average HR 156bpm.

Thanks,

Aistis

[aistis]

Hello TheEd,

Yesterday I ran 10k race in 41:46, flat course, evenly paced @4:10 except for slower first km and faster last km. Slightly disappointing, but I just did not have energy in legs to go faster. On wednesday I played basketball during lunchtime and the did 400s session in the evening @1:27 per 400m. Which together with fast 5k on Sunday added up to the tiredness - I felt very tired on Thursday & Friday. So no surprise I did not do well in the race. Well, back to training from tomorrow I guess.

Cheers,

Aistis

[TheEd]

aistis, I am sure you know the answer to why you did not have energy and will hopefully learn from it for the future.

TheEd

[aistis]

Today:

Time: 70min
Distance: 14km
Pace: 5min/km
Avg HR: 164bpm

What pace would you recommend for Thursday 2000s?

Cheers,

Aistis

[TheEd]

Try the pace of 4.10 to 4.20 per k for the 2000's

one thing about your previous 10k race

if you have an important race you shouldn't be doing 400's before the race
(edit - you shouldn't be playing basketball and doing 400's on the same day)

unless the Saturday event is a paced run

Cheers

TheEd

[aistis]

Hi TheEd,

Well this one was not important, but the one on the May 31st is the one I would like to do well in.. how should I change the last week then? (since race is on Sunday I have one spare day as well which may be of any use..)

Regarding 2000s pace, I did 4:10 3 weeks ago with no problem, what is the reasoning behind slightly slower/same pace?

Thank you,

Aistis

[TheEd]

the pace is 4.05 to 4.10

which is 5 seconds faster, it wouldn't be too clever to increase the pace by 10 seconds especially after having a 'poor' run over the weekend

as we get close to the May 31st race we will go through the final day preparation otherwise we stick to the program as is

:jive:

TheEd

[aistis]

Hi TheEd,

I am feeling quite good now, so I will start @ 8:10 and try to pick up if I feel like it. I did an easy 30min today, 6km, 5min/km pace, avg hr 159bpm. 2000s tomorrow.. looking forward to them.

Thanks,

Aistis

[aistis]

Hello TheEd,

2000s today:

rep: time avgHR(max) rec: avgHR(min)

1: 8:09min 175(184) rec: 154(132)
2: 8:05min 181(188) rec: 160(140)
3: 7:59min 185(192) rec: 165(146)
4: 7:54min 188(195) rec: 171(150)
5: 7:54min 190(198) rec: 174(147)

Thanks,

Aistis

[TheEd]

Good session

:great:

things will come together

TheEd