Improving 10k with regular training

[TheEd]

a very decent 4k MMS

superb

TheEd

[MMS]

Hi TheEd,

I made a small change of plans last week. Since it was holiday on May 1st (Thursday) and my wife and I got the Friday off from work, we went to the beach on Wednesday. We had a great time there, by the way :yes:, but I decided not to run the 2K session/long run and ran easy the following days, ending with a 5k paced run in 19’55” last night.

Great and tough session but it gave me confidence to try a little harder next time. Here the splits:

May 4th - 5k paced
Temp:23C

KM|Time|AHR
01|04:00|162
02|03:58|177
03|04:00|178
04|04:00|179
05|03:57|181
Tot|19:55

Will start a new cycle tomorrow.

Keep you posted.

MMS

[MMS]

Hi TheEd,

made a small change in the program this week. Moved the 5x2K to this Friday because it wouldn't be a hot day like Thursday (Thu max 30C / Fri max 20C). And it worked just fine.

It was my best 2k session so far. Ah, and this time I did it without drinking any water because all the drinking fountains at the park were dry.

May 9th - 5x2k
Temp: 18C

Rep|Time|AHR|MHR|RHR|mHR
001|07:59|169|179|152|131
002|07:57|174|182|158|138
003|07:58|175|184|161|139
004|07:50|177|188|167|149
005|07:46|181|192|168|145
Tot|39:30

AHR: average heart rate during 2k rep
MHR: max heart rate during 2k rep
RHR: average heart rate during 90s rest
mHR: min heart rate during 90s rest

Very happy now. :great:

Cheers.

MMS

[MMS]

Hi TheEd,

not the best 1k session last night. Wanted a 3'45" average but stayed above it, 3'47" (same as last session).

I felt that "side pain" during 3rd rep. It went away but my left calf started to ache a little during the final part of 5th rep and 6th rep. Nothing that hasn't already happened before. I'm massaging it, icing, etc e this morning it feels much better already. Didn't run, probably taking a day off.

May 13th - 5x1k
Temp:22C

Rep|Time|AHR|MHR|RHR|mHR
01|03:44|169|181|165|150
02|03:47|177|187|169|150
03|03:45|176|188|172|154
04|03:49|179|187|171|158
05|03:48|177|189|172|158
06|03:49|179|191|177|153
Tot|22:42

As you can see, struggled a lot to finish this session. Much harder than it was supposed to be. Anyway, it´s done. Let's move on. :mrburns:

MMS

PS: after the 5x2k on Friday, took Saturday off and ran 1h25 (5''15" pace) long run, also off on Monday.
PPS: it's always good to finishing through days 03-08 of the program.

[TheEd]

good stuff MMS

the 2k session was seriously ground breaking for you

looking forward to your race and may it be great

TheEd

[MMS]

Yep!

Looking forward to this race, although is not the best course one can run (it has an uphill part and 5 or 6 u-turns) but I'll certainly do my best.

Last Saturday I ran a 5k paced in 19'45". It looks like it's a pace I would be able to hold in good conditions, so let´s see how the race develops over the first 3km.

Now, keeping things simple until race day.

MMS

[TheEd]

have a good one MMS

TheEd

[MMS]

Hi TheEd,

it was the best one! New PB 39'49". Thanks to an insane last km in 3'33" pace.

I started at a good pace and created a "cushion" before facing the 4th km where there was an uphill. It took some energy to go through it but it was going according to my plan.
But after that I lost time in the 6th and 7th with the u-turns, tried to get back on track in the 8th, and got caught in heavy traffic of 5km slow runners at the 9th.
So, when I crossed the 9km sign, I was 15 seconds behind and thought I just had to go fast as I could for only one km. So I ran it like I never did it before and crossed the finish line below 40 minutes. Amazing! :great:

Here the splits:

May 24th - 10k race
Temp: 16C

Km|Time
01|03:55
02|03:56
03|04:00
04|04:06
05|04:00
06|04:06
07|04:06
08|04:00
09|04:06
10|03:34
Tot|39:49

5k splits: 19'57"/19'52"

Once again, it's great to see how the 10k program works so well for me and other runners.

Cheers.

MMS

[TheEd]

a hearty congrats to you MM .. more certainly to come

take it as though you have only just begun

TheEd

[MMS]

take it as though you have only just begun

Certainly looking forward to achieve new levels. :great:

Taking an easy week as my legs were pretty heavy until last night. Today they're are better, but since I have 4 cycles so far, seems smart to take a week break.

Next 10k race is on July 19th. No races happening here during the World Cup, sort of a "quarantine". Time for 2 cycles + 1 week until race day. A week after (July 27th), I'll run easy a half marathon with some friends at Rio, just an excuse for gathering friends from different cities.

After that, I haven't yet decided what to do. But there's time. Will keep you posted.

MMS