Consistent 10km improvement

[nickmac]

Hi TheEd,

I hope you're keeping well.

Sessions have gone well this week, tomorrow's the 5km t.t.
Should I aim for the same time as the last cycle (19:30)?

Cheers,
N

[TheEd]

that should be fine, will be interesting for you to provide feedback as to how you find it, please?

Cheers

TheEd

[nickmac]

Hi TheEd,

Hope all is well with you.

Pushed a little too hard, wasn't intentional, but missed the point of the session me thinks:confused: How hard should I be working for this paced run?
I was working hard, but legs felt strong.......
1. 3:49:89
2. 3:51:75
3. 3:54:08
4. 3:51:16
5. 3:46:09
Total: 19:12:97

What do you think?
N

[TheEd]

well depends if you feel you can run a 2nd 5km at the same pace

that is more or less what the paced run is 1/2 10km @ 10km pace

Hope this helps

TheEd

[nickmac]

Thanks for clarifying, that makes a lot of sense.
As I said, I felt strong, but also a little concerned about slowing on the 3rd k (not intentional and no hills or headwind), similar to my last 2 races, I seem to lose it a bit in the middle, maybe psychological???

With this (anxiety) in mind, I would like to aim for 38:20(3:50per k) next Sunday, but maybe run the first k (or 2) closer to 4mins to allow me settle into the race a bit more. I have never been a front runner, so maybe this approach would suit me a bit more.

What do you think TheEd?
Thanks for your help with this, much appreciated.
N

[TheEd]

before I read through your whole post I considered 3.55 for the 1st km but do realise that the body fatigues at a certain point and it is during these moments that focus and concentration should be at a premium

your 2000m training in particular should teach you better pace judgement and that you must always keep that pressure on you when you begin to falter

please ask for further clarity if need be

enjoy

TheEd

[nickmac]

I think I have probably started my last couple of races a bit too quick.
I'll aim for 3:55 for the 1st k on Sunday and go from there.

Here's todays 400s:
1. 85 6. 82
2. 85 7. 84
3. 83 8. 85
4. 82 9. 84
5. 84 10. 83

N

[nickmac]

Hi TheEd,

Unfortunately I missed today's run due to work. I'll get out tomorrow for my final session and rest up on Saturday. Body is feeling ok, no niggles to report!

Weather forecast for Sunday's race is rain and winds up to 50kmph
Not really conditions for racing, but I'm thinking of entering anyways.

Can't hurt..... right?
N

[TheEd]

it's always difficult to run in the wind and truthfully if it is not a championship where positions count, it certainly is not necessary to run it

the after effects can take a little longer to recover from

so ball back into your court

TheEd

[nickmac]

There's nothing really riding on the run tomorrow so I'll wait 'til the morning and make a decision then.

Latest forecast is a little better!

N