Improving 10k with regular training

[MMS]

Hi TheEd,

I followed your advice and continued with this cycle. I had my 1k session last night and felt good, despite the body still tired from a hard work day last Monday.
Great news is the worst is apparently behind me (doens´t seem I´ll have to work this hard for now) and my routine is back.

Here´s last night session:

Apr 19th - 6x1k @ 4:10/km - day 9
Night Run
Temp:21C

Rep|Time|AHR|RHR|MinHR
01|04:04|168|158|140
02|04:07|177|168|147
03|04:05|177|170|153
04|04:04|180|178|159
05|04:10|178|???|155 (HR monitor lost its signal, took me extra 10s during rest to fix it)
06|04:10|184|178|162
Tot|24:40|177|170|

You saw I was faster during my first 4 reps. I knew that I wanted to see how it would go. I was just not fueled enough to keep this pace. I was feeling hungry by the end of 4th rep.
I compared this session with the previous one (morning) and numbers are similar, but my minHR is lower by the end of the session.

Tks

MMS

[TheEd]

hopefully with the lower workload you able to absorb the training better and become more fresh over the next few weeks

TheEd

[MMS]

I'm already feeling renewed. Last Wed night I left home for 1h easy. I was feeling good and could keep a 6:00/km pace. Got surprised when checked my watch and saw AHR of 147. Ran a little more than 10k.
Resting today and tomorrow night 5k paced. Let's see..

[MMS]

Hi TheEd, how was Easter? Mine was great. :great:

I had my 5k paced run last night, trying the pace (4:15) I want for my 8k night race next Saturday. It was a great run, even though was a warm day (27C).

I could go better than I wanted and ended up getting my best time for a 5k so far! See below:

Apr 23rd – 5K paced below 22:30 – day 12
Night Run
Temp: 27C

KM|Time|AHR
01|04:21|162
02|04:15|180
03|04:10|183
04|04:09|185
05|04:10|187
Tot|21:05|179

MMS

[TheEd]

seems like the training is coming through after all the different problems from sandwiches to heavy work schedules

this should make you happy and build upon your self belief

nice going

TheEd

[MMS]

Hi TheEd,

I had great race last Saturday night. Run 8K (in fact it was 8,2K) in 34:59. I´m very pleased with the result but a little disappointed because I could´ve gone faster if I had been more ambitious! Why? I had a lot in the tank in the end!

It was 2 laps, and the 4th/8th were longer (1,1k). That´s why the splits have longer times.
I also lost a little of my focus on the 5th and 6th (my bad).

See the splits:

Apr 30th - 8K race
Night Race
Temp:21C

Km|Time|AHR
1|04:10|167
2|04:16|182
3|04:15|181
4|04:45|184 (1,1k)
5|04:25|185
6|04:28|186
7|04:05|187
8|04:35|189 (1,1k)
Tot|34:59|183 (8,2k)

The last time I raced at night was in Nov´09. I know I run better at this hour, but kept holding me back afraid I wouldn´t make it. On a short race like this, it was a mistake leting my pace goes slower (5th and 6th km) while I had energy for a 4:05 on the 7th and 4:10 on the 8th. And if it was a 10k race, I´d be able to hold this pace. Lesson learned!

Tomorrow I´ll start a new cycle. Next race is a 10k morning race on the 22nd.

Cheers!

MMS

Update: Official result is 34:58. 74th among men, 81st of all.

[TheEd]

MMS this is nice to read .. to see the improvement taking place is great

definitely onwards and forwards

focus is a major experience during a race, carrying the focus across from the 2k training is the biggest help during a race, so remember this for the next time

TheEd

[MMS]

Hi Coach,

I had my 2k session this morning. I´m not sure what´s going on but I´ve been lazy these days and completed only 4 reps, with the last one out of the predicted time. Yesterday, I didn´t run because I hadn´t a slept very well the night before.
After the 2nd rep I was pushing a lot to keep the pace. The 4th rep I was feeling heavy. No matter what I tried, I couldn´t go fast. I´m a little disappointed with this. Maybe because my last speed work in the morning was 3 weeks ago. Let´s see how things go the next few days.

Mai 5th - 4x2k @ 4:20/km - day 03
Morning Run
Temp:22C

Rep|Time|AHR|RHR|MinHR
01|08:37|177|157|136
02|08:41|177|???|146 (monitor lost its signal)
03|08:40|175|170|155
04|08:55|174|174|156
Tot|34:55|176|167|

MMS

[TheEd]

let's hope the day rest helps

good luck with feeling better

TheEd

[MMS]

Hi TheEd,

Still hard getting out of bed in the morning. :whistle:
I had my long run this Saturday. Ran 16km // 6:00/km //96 min// AHR 155 // 15C-19C. The beginning was hard, was feeling heavy but kept going, the fun came and I had a good run in the end.
Grabbed my bike yesterday for an easy ride. Only 14km (normally I ride 26km-30km) to keep things easy.
Took a day off today as I helped my in-laws move for a new house this weekend.
Looking forward for the 1k session tomorrow.

Have a nice week!

MMS