Improving 10k with regular training

[MMS]

Cycle finished, I´ll later post this week´s feedback.
Let´s see how things go tomorrow morning, without the wine this time. :jester:

I´m trying 8k @4:20, or faster. :whistle:

MMS.

[MMS]

Hi Coach,

I originally wanted to run 8k but during the 2nd kilometer I felt I was doing too much effort and noticed higher than usual ahr. What I did was complete 5k run and after a 120 second rest, ran 3k at a pace 30sec/km slower.
Temperature was nice, I just wasn’t feeling comfortable with this morning run. I noticed now I haven’t done many morning runs lately, so probably here lies the problem. My next step will be slotting more morning runs, at least two per week.

Oct 30th

Temp:21C

K|Time|AHR
1|04:20|165
2|04:20|181
3|04:22|182
4|04:23|184
5|04:22|186
5|21:47|180

K|Time|AHR
1|04:50|174
2|04:52|176
3|04:50|176
3|14:32|175

Cheers.

MMS

[TheEd]

MMS .. you should not look too closely at your HR when racing and focus more on form and mental focus that you try to run in the 'zone'

once you achieve this everything else will follow

look at the HR after an event during focus on effort and relaxing at speed

onwards and forwards

TheEd

[MMS]

I probably didn't put in the right way, but I wasn't checking my ahr during this run, only the 1k times. I clearly noticed I was doing too much effort, hence I deduced my ahr was higher. Although I didn't see it, let it put me down. And you're right, I should've focused more on finishing this run.
I also believe I'd have done better if I had run later on the day. Another lesson learned.

I'm also considering a 10K race on the 14th. I'd have two chances for a good race this month.

MMS

[TheEd]

great .. 2 races and a chance to enjoy

TheEd

[MMS]

Hi Coach,

Yesterday I had the 2000m. It was a warm day and I don´t know how, but I finished the 5th rep. I started at 4:18/km during the first 3 reps but then hat to push more in order to complete around 4:20/km. Although I was sipping water after each rep, it was the biggest mental challenge so far :rip: and I´m glad I could make it. I felt really tired after this session, but I´m recovering well.

I missed Day 2 because I had this persistent dry cough during the day, so I wanted to feel recovered for yesterday´s session. No signs of it anymore.

Btw, I entered the Nov 14th race.

Nov 2nd - 70min - Day 01
Morning Run

Time:70min
Dist: 11,5k
AHR:153
Temp:20C

Nov 3rd - 30min - Day 02
Missed

Nov 4th - 5x2000m - Day 03
Night Run
Temp:25C


Rep|Time|AHR|RHR
1|08:36|173|159
2|08:36|178|166
3|08:36|181|172
4|08:43|181|174
5|08:41|183|175
T|43:12|179|169


Nov 5th - OFF - Day 04

MMS

[TheEd]

congrats on the 5 x 2k it is a tough session

after a few cycles you will see the difference

nice going

TheEd

[MMS]

Hi Coach,

Yesterday was a warm day, really warm. After reaching 36C during the day, at night I started the 1000m under 30C. Because of that, I started the session slower than usual and increased the pace. I hope what I did was right. :confused:
Here´s the last few days’ feedback.

Nov 6th - 90min - Day 05
Morning Run

Time:90min
Dist: 14,0k
AHR:150
Temp:20C

Nov 7th - 30min - Day 06
Morning Run

Time:30min
Dist: 4,7k
AHR:148
Temp:22C

Nov 8th - 30min - Day 07
Night Run

Time:30min
Dist: 4,7k
AHR:142
Temp:25C


Nov 9th - 6x1000m - Day 08
Night Run
Temp:30C

Rep|Time|AHR|RHR
1|04:20|163|156
2|04:19|172|167
3|04:14|173|170
4|04:15|177|176
5|04:09|179|173
6|04:10|180|97 !? (HR monitor problem)
6|25:28|174|?

I was drinking water between reps and drank a lot after it. I´m feeling good today and even felt I could have gone faster reps 1 to 4, but was concerned about how I would feel during the session under that temperature.

MMS

[TheEd]

not long to go and you should be knocking on sub 4 minutes in that session

nice to see it is all flowing in the right direction

Cheers

TheEd

[MMS]

not long to go and you should be knocking on sub 4 minutes in that session

nice to see it is all flowing in the right direction

Cheers

TheEd

That´s my next year´s goal!

Quick feedback: Weather is much better now. Temperature has dropped. My 10K race this Sunday will probabably be around 18-20C. Fingers crossed!

Cheers

MMS