Improving 10k with regular training

[MMS]

Hi TheEd,

It´s time for some feedback of my past sessions.

Last Saturday I ran easy for 1h20 (13,5km) at the beach under some rain. Great day as a runner, terrible one as a tourist. On Sunday, the Sun came out and I fried for 30 minutes (5km). :yes:
Monday was off. On Tuesday, since I couldn´t run in the morning I ran at night. Amazing session. Splits below:

Feb 26th – 5x1km – day 08
Night Run
Temp: 20C

Rep|Time
01|04:04
02|04:03
03|04:03
04|04:02
05|04:01
Tot|20:13

Yesterday another 30 minutes and later today I´m going out for 1h easy. By the weekend I´m back with morning runs.

Cheers.

MMS

[MMS]

Hi TheEd,

Just finished the third cycle this weekend with a 5k time-trial in 19:59! It is my best time for this distance and I never felt this fast before.

I am considering going thru an easy week right now and I´ll explain why. Last week, my 3x5min session was pretty hard. I was supposed to go around 4:20min/km that morning but could hardly hold 4:40min/km. The following day I didn´t run and last Thursday ran 40 minutes feeling much better.

So one week of easy runs might just be what I need.

Last Saturday 5k time-trial:

Mar 9th – 5K time-trial – day 19
Night Run
Temp: 22C hard rain

Km|Time
01|03:57
02|03:59
03|04:02
04|04:03
05|03:58
Tot|19:59

Cheers

MMS.

[TheEd]

congrats MMS

do consider an easy week .. married life seems to be doing your running the world of good

cheers

TheEd

[MMS]

married life seems to be doing your running the world of good

TheEd

:great: most definitely!

[MMS]

Hi TheEd,

Already started a new cycle last week after an easy one before (4 runs, two 30min and two 45 min).

I had to make a small adjustment putting the 2000m session on Friday in order to celebrate my wife´s birthday the day before. As a result the Long Run (14km in 1h23) was this Sunday. Tomorrow, things are back on track with the 1000m session.

My 2000m session last Friday night was really great. I was able to go faster and add another rep.

Mar 22nd – 5x2k @ 4:10 90s rest
Night Run
Temp: 25C

Rep|Time
01|08:16
02|08:19
03|08:19
04|08:20 (+10s rest)
05|08:20 (+10s rest)
Tot|41:34

Hardest session so far! I had to use +10s rest before 4th and 5th rep, but next time I believe it won´t be necessary. Very pleased I did it.

I´m going to enter two 10k races in May: one is on May 11th and the other in on May 24th.

Cheers.

MMS

[TheEd]

you certainly in a good space now MMS .. truthfully good to see

and happy for you

TheEd

[MMS]

you certainly in a good space now MMS .. truthfully good to see

and happy for you

TheEd

This is very nice to read! :great:


A little late with my 1000m session feedback. Again, great session!

Mar 26th - 6x1k @ 4:00 60s rest - day 8
Night Run
Temp: 19C

Rep|Time
01|03:58
02|04:00
03|04:00
04|04:01
05|04:00
06|04:00
Tot|23:59

Later last week, two easy runs (5,2k in 30min and 10,25k in 1h). Saturday night a total 10k with a 5k paced in 21min (hard session, wasn´t 100% that day. Burger, fries, ice cream are not the best lunch meal for a session like this. Lesson learned!). Sunday easy bike ride (24km in 1h).

Have a nice week!

MMS

[MMS]

Hi TheEd,

Finished another cycle last weekend. The time-trial didn´t go exactly as I wanted because I stopped at the 3rd km (11:39). I made the mistake of going earlier to the park last Sunday. I thought it wouldn´t be crowded but it was. I waited for half an hour before starting the session but it wasn´t enough. Most of the time I was dodging people (running in zig-zag). I got tired too early and decided to stop after the first lap. Lesson learned, next time I´ll go later.

Besides that, everything is going well. The 5k paced run in 21 minutes was a very good session. For this cycle I intend to repeat the times for the 2k (4:10) and 1k sessions (4:00).

Keep you posted as I progress.

Cheers!

MMS

[TheEd]

11.39 for the 3k is certainly looking decent

very nice

onwards

TheEd

[MMS]

Hi TheEd,

Indeed, 11:39 for 3k is very decent. The goal was 4k in 15:40, maybe next time.

So far, this cycle is going accordingly. I had a very tough 2k session last Thursday. Repeated the times and the extra rest (warm day).

April 11th – 5x2k @ 4:10 – day 03
Night Run
Temp: 26C - Rain

Rep|Time
01|08:20
02|08:20
03|08:17
04|08:20 (+10s rest)
05|08:16 (+10s rest)
Tot|41:33

On Saturday was 1h30 long run (15,5km) and today 40min easy run (6,9km). Cold front has arrived and today´s morning run was at 14C. Hoping for something like this tomorrow night during the 1000s. Let´s see.

Cheers .

MMS