Improving 10k with regular training

[MMS]

Hi TheEd,

I’m again very pleased with this new PB, 40’47". I knew I had it in me even when it didn’t happen 5 weeks ago, but I was able to learn from that and make a great race yesterday. :great:

Pretty much the same course as my previous PB, but with the hill part during the 9th km (this was a real mental challenge). Very crowded race, got a lot of traffic after the 7th km (5k racers), had to run on the sidewalk for a while and lost a few tangents.

Tried to use the manual split but it didn’t work. Memorized the splits but clearly the km signs for the 5th km and 6th km were wrong. Also didn’t wear the HR monitor.

Aug 3rd - 10k race
Night Race - 22C

KM|Time
01|04:04
02|04:02
03|04:02
04|04:04
05|04:33 (?)
06|03:47 (?)
07|04:13 (traffic started)
08|04:05
09|04:10 (uphill)
10|03:47 (downhill)
Tot|40:47

It’s not a very competitive race, but I got 13th overall place and 1st in my age group! But no trophy for that.

Now I’m considering going through another 3-week cycle, wear the HR monitor to establish some parameter for the 2k and 1k sessions and probably finish with a 5k race.

After that, vacations with the wife. :yes:

Cheers

MMS

[TheEd]

serious congrats MMS

so great to see the development and improvement taking place

I can only imagine that you are 'chuffed' (most happy)

I am sure there is also still more to come

TheEd

[MMS]

Yes, I´m happy like never before.

When I decided to get back in the 10k program this year, I only wanted to reach a sub45 again. I was comfortable with that. But then it all started to go so well and now I´m running like never before. It feels amazing!

The next step is to reach a sub40. I´m sure it will come, and I´ll work hard for it.

Cheers.

MMS

[MMS]

Hi TheEd,

Here´s my 2k session wearing the HR monitor. This time I didn´t push all the way, so basically repeated the last session overall time.



Aug 8th - 5x2k
Night Run 24C

Rp|Time|AHR|MHR|RHR|mHR
01|08:06|170|181|156|135
02|08:06|174|182|158|139
03|08:06|177|185|163|145
04|08:06|178|186|165|147
05|07:56|179|192|166|142
Tot|40:20

AHR= Average heart rate during 2k
MHR= max heart rate during 2k
RHR= Average Rest heart rate
mRH= min heart rate during Rest

During rest I was walking easy, except the last rep when I pushed a bit and spent most of the time standing still, that´s why mHR of rep 05 is lower than rep4.

As you can see (24C), it doesn´t look like were still in winter, right? :yes:

Cheers.

MMS

[TheEd]

strong session MMS and you doing the right thing by not looking to go too fast too soon on the quality sessions

excellent

TheEd
ps.. enjoy winter

[MMS]

Hi TheEd,

Yes, trying to enjoy “winter” as much as I can.

Had a long run Saturday morning (1h30; 15,7km), took a day off on Sunday, ran 40min easy on Monday (6,9km).

Yesterday, 6x1km. Like the 2k session, solid session but there was room to cut a couple of seconds.

Aug 13th - 6x1k
Night Run 24C

Rp|Time|AHR|MHR|RHR|mHR
01|03:52|165|178|158|133
02|03:52|173|183|166|147
03|03:52|173|182|166|150
04|03:53|176|185|170|153
05|03:53|176|185|169|153
06|03:47|179|190|175|142
Tot|23:09

AHR= Average heart rate during 1k
MHR= max heart rate during 1k
RHR= Average Rest heart rate
mRH= min heart rate during Rest

I walked during rest, except the last one when I spent most of the time standing still. :whistle:

Cheers.

MMS

[TheEd]

you truly getting strong

TheEd

[MMS]

Hi TheEd,

Approaching the end of this cycle but I´ll not race this weekend. Today I´m going to my home town, and although there´s a race there, it´ll be a very warm weekend and it´s a hilly course. I´ll try a time-trial or maybe just a 10k easy. :whistle:

Have a nice weekend!

MMS

[TheEd]

enjoy MMS, no matter what you decide to do

TheEd

[MMS]

Hi TheEd,

Quick feedback before traveling abroad for the next 3 weeks. :yes:

Repeated the 3rd week of the program for the last 2 weeks but didn't manage a time trial.

I'm not sure how much I'll be able to run the next days, so basically it will work as Off Period. When I return, we can discuss things but a Build Up seems interesting.

Cheers

MMS