Improving 10k with regular training

[TheEd]

OK mms .. look after yourself and keep the head up high

you should be soon back in the running shoes

have some pizza AND ice cream

Cheers

TheEd

[MMS]

OK mms .. look after yourself and keep the head up high

you should be soon back in the running shoes

have some pizza AND ice cream

Cheers

TheEd

Pizza: Ok :great:
Ice Cream: Ok :great:
Running: Ok :great:

My weekend was really good, as you can see! I could run again last Thursday and started from Day 10 of the program, but with some small changes.
First I ran 45min on Thu, then I run the 5K paced @ 4:50/km this Sat.
Today (Sun) I followed the program I ran 1 hour. So, I intend to follow week 3 up to the race day, next Sunday.

Sep 9th - 60min - Day 10
Night Run

Time: 45min
Dist:7,0K
AHR:151

Sep 10th - OFF - Day 11

Sep 11th - 5K Paced - Day 12
Night Run
Temp:26C

K|Time|AHR
1|04:50|161
2|04:50|178
3|04:50|176
4|04:51|178
5|04:49|178
5|24:10|174

Felt good all the way. Could go faster if necessary.

Sep 12th - 60min - Day 13
Night Run

Time: 60min
Dist:9,6K
AHR:152
Temp:24C

Cheers

MMS

[TheEd]

magic .. so we back on the cycle with ease

good

TheEd

[MMS]

Hi,

Everything went well last week. I started at the gym last Monday and could follow the program since then.

Yesterday I ran the marathon with some friends (I ran 10,5K). Ran easy and finished around 55 minutes, I guess. Temperature was nice (16C) but had some hills along the way.

I´ll start a new cycle tomorrow. We can later discuss the times for the 2000, ok?

Next 10K race is only on Nov. 28th.

:mrburns:

Tks.

MMS

[TheEd]

OK .. we have some time to build towards things and the 2000m session can be increased now as well

feedback after tomorrow's run and then I shall give the pace for the 2k's

Cheers

TheEd

[MMS]

Hi Coach,

Everything is fine after the first two days of this cycle. Last night I ran on a treadmill at the gym. I´m not fond of treadmills but thought I could use them only for the 30min sessions (less impact running on them, right?). I also light exercised, and this morning woke up feeling legs a bit heavy. Certainly, my body is still adapting to working this muscles.

So, how should I slot the gym days? I thought to avoid exercising in days of quality sessions and long runs. This would mean 3 times a week, most of the times.

Sep 21st - 70min - Day 1
Night Run

Time: 70min
Dist:10,7K
AHR:150
Temp:18C

Sep 22nd - 30min - Day 2
Night Run

Time: 30min - Treadmill
Dist:4,8K
AHR:144
Temp:20C

Forgot to ask: how should the 2000m be today?

Tks.

MMS

[TheEd]

taking your last 2000m session increase the pace by 5 seconds per km if your legs feel fresh and OK, if not, then either do an easy run or if your legs are OK to do the 2k session then add 5 sceonds per km onto the last session you did

hope this makes sense?

TheEd
ps.. you have to find the balance with the gym sessions to find the benefit

[MMS]

taking your last 2000m session increase the pace by 5 seconds per km if your legs feel fresh and OK, if not, then either do an easy run or if your legs are OK to do the 2k session then add 5 sceonds per km onto the last session you did

hope this makes sense?

TheEd
ps.. you have to find the balance with the gym sessions to find the benefit

I decided to go with the second option. But, while I was on my 4th rep, an irresponsible biker left his lane and came towards me. Luckily, I was able to slow down and dodge him, but then couldn´t finish in time.

I woke up Friday with a pain on my right leg, where the femur connects to the hip (I´m terrible with anatomy, ever worse to translate that!). By Saturday it was better but postponed the long run for Sunday. I´ll rest today (no pain at all) and tomorrow is the 1000m.

Sep 23rd - 4x2000m - Day 3
Night Run
Temp: 27C

K|Time|AHR|RHT
2|08:45|178|162
2|08:40|184|168
2|08:40|186|169
2|09:00|186|165
8|35:05|184|166

Warm night. Felt harder than used to.

Sep 24th - OFF - Day 4


Sep 25th - OFF - Day 5


Sep 26th - 90min - Day 6
Night Run
Time: 90min
Dist:14,2K
AHR:148
Temp:18C - rain


Sep 27th - OFF - Day 7

Tks.

MMS

[TheEd]

keep monitoring the leg / hip and make sure to ice the area when you feel any niggles in the future

hopefully it all settles down and there are no problems

enjoy the 1000's

TheEd

[MMS]

Hi Coach,

Could manage all the sessions this week, also the gym. My body is getting used to this new routine and I’m not feeling more tired than usual.

The 1000s session was fine (5s faster than previous), although the 5th rep was harder than normal, made me wait an extra 10s before starting 6th rep.

Sep 28th - 6x1000 - Day 8
Temp:20C
Night Run

K|Time|AHR|RHT
1|04:12|173|166
2|04:08|177|174
3|04:10|181|175
4|04:12|184|177
5|04:15|188|177
6|04:10|182|181
6|25:12|181|175

Sep 29th - 30min - Day 9
Night Run

Time: 30min - Treadmill
Dist:4,8K
AHR:143
Temp:24C

Sep 30th - 60min - Day 10
Night Run

Time: 60min
Dist:9,4K
AHR:148
Temp:22C

Oct 1st - OFF - Day 11

Oct 2nd - 5K paced - Day 12
Morning Run
Temp:22C

K|Time|AHR
1|04:19|167
2|04:21|184
3|04:21|184
4|04:20|182
5|04:16|187
5|21:37|181

No problems with my leg/hip since then. Later today I'm out for an easy 60min.

Tks

MMS:

ps: been reading other threads and glad to see you're able to waddle lately and amazing result on the wife's 1st 10k!