Improving 10k with regular training

[MMS]

Hi Ed,

I followed you advice and changed my long run from Sat to Sun.

Sat: 30min easy 5km AHR 163
Sun: 1h15min 11,7km AHR 158


As you can see, my easy run was not that easy. I did on Sat morning and I remember telling you that´s more difficult for me running right after I wake up. So, here´s my question: Is this result only from the fact that it´s a bit harder for me to run in the morning or because I had the 2000m session before and it also contributed?

Tks

MMS

[TheEd]

for the Saturday run you should have run slower to have the pulse rate lower

the 2000's and the combination of the time of run could contribute to an elevated pulse however you should slow the run down to where you feel more relaxed

As long as you avoid overdoing things, then your training is developing your running fitness

TheEd

[MMS]

As long as you avoid overdoing things, then your training is developing your running fitness
TheEd

Since you mentioned this, feel free to warn me anytime!

for the Saturday run you should have run slower to have the pulse rate lower

I wanted to keep the usual pace just to see the result of my pulse rate in the morning. Don´t worry, next time I´ll keep a lower pulse.

Reporting last night:

30min 5km AHR 157

MMS

[MMS]

Hi Coach,

results from 5x1000m this Tuesday:

Warm up 1k 7:08
R 1:00 AHR 138

L1 4:35 AHR 161
R1 1:00 AHR 155

L2 4:45 AHR 168
R1 1:00 AHR 159

L3 4:38 AHR 168
R3 1:00 AHR 161

L4 4:51 AHR 168
R4 1:00 AHR 162

L5 4:43 AHR 168
R5 1:00 AHR 162

Cool down 1k 7:03
R 1:00 AHR ?

I felt this session easier than the last one:
http://www.time-to-run.com/forums/showpo...stcount=54

Is it too soon to compare or not?

MMS

[TheEd]

there is a definite improvement and no by the looks of it simply by comparing there is a certainly a change

no doubt a good day and something to be pleased with

you running faster at a lower pulse

Now to transfer the form into race day times

:mrburns:

TheEd

[MMS]

there is a definite improvement and no by the looks of it simply by comparing there is a certainly a change

no doubt a good day and something to be pleased with

you running faster at a lower pulse

Now to transfer the form into race day times

:mrburns:

TheEd

Very nice to hear that! Gives even more motivation to continue! And I should learn how to do this during a race.

Results from 30min last night.

Time: 30min10sec
Distance: 5,0k
AHR: 157

Perhaps I should go easier to keep my pulse lower on this runs? What do you think?

MMS

[TheEd]

HI MMS, good to hear

on the 30 minute runs if you feeling very easy and comfortable, then for now do not hassle too much

however when doing distances over 30 minutes try to keep the heart rate lower than 150 to 145, so that the runs stay easy and relaxed

as you develop so does the training application and everything else

Enjoy

TheEd

[MMS]

however when doing distances over 30 minutes try to keep the heart rate lower than 150 to 145, so that the runs stay easy and relaxed

I´ll keep that in mind during the 10k easy this sunday!

Another 30min:

Time: 30min12sec
Distance: 5,0k
AHR: 157

Have a nice weekend!

MMS

[MMS]

Hi Coach,

reporting last weekend.

Sat 28th.

5K paced run was really challenging. Wanted to go near the fastest allowed and could do it. I´m glad it´s my new PB for this distance. Here´s the splits:

K Time AHR
1 04:48 161
2 04:42 177
3 04:53 178
4 04:55 180
5 04:47 184

Total 24:06 176

Sun 29th

10k easy

Easy as it should be.

time: 74:03 AHR 152


MMS

[TheEd]

MMS, that is a very good session, even if the pulse range is maybe too high to be considered a simple pace session, the splits show that you are getting quite strong and have maintained a good speed.

Take things a little easier this week and what is planned for this coming weekend?

Cheers

TheEd