Improving 10k with regular training

[TheEd]

:yes::great:

enjoy

TheEd

[MMS]

Hi Coach,

I raced 44:46 yesterday. It was a good result but not the one I was looking for. I finished 4sec/km slower than my previous race (4:24/km) and wanted to be at least 4sec/km faster, maybe a sub 43min.
The race was excellent. It was a small one (not too many racers), two laps of 5km on a flat course and temperature around 15C/16C. I finished the first lap in 21:45, but started struggling over the second lap, 23:01. I also oscillated a lot my pace (see bellow).


K|Time|AHR
01|04:04|171
02|04:20|174
03|04:26|172
04|04:35|180 (strange ahr reading)
05|04:20|169 (21:45)
06|04:30|169
07|04:42|172
08|04:44|169
09|04:38|170
10|04:27|174 (23:01)
10|44:46|172

I started too fast, my mistake, and then compensate by slowing down. According to my plan, I finished the first lap only 5 seconds behind. For the second lap I would try to keep the same pace or speed up a bit, but started to feel slow.

I have another chance within 2 weeks, so a lot learned here for my next race.


MMS

[TheEd]

it is good to have a bad race and still run sub 45 minutes for 10 km

one thing that happens psychologically when going out fast is the fear that comes when you start getting tired and then creating negative energy which does not help in the forward motion of running

so remain positive, learn from the race and try to have a new strategy of not going through the first km in 4.04 but maybe a little bit more paced

you have also 'just' started on the 5 x 2k, so the body is also no doubt going through a new adaptation phase to the 2k session

it will all come right and congrats on another sub 45

TheEd

[MMS]

one thing that happens psychologically when going out fast is the fear that comes when you start getting tired and then creating negative energy which does not help in the forward motion of running

TheEd

You couldn´t be more perfect! That´s the exact feeling I had everytime I tried to push up a bit during the second lap.

Hoping for an "easier" 5x2k tomorrow, now that temperatures are lower.

MMS

[MMS]

Hi,

Nice session yesterday. Felt great all the way. Here´s the splits.


Nov 18th - 5x2K (4:20/km) - Day 3
Night Run
temp: 21C

Rep|Time|AHR|RHR
01|08:41|167|155
02|08:35|173|157
03|08:38|173|159
04|08:40|173|155
05|08:41|175|162
10|43:15|172|158

This time didn´t have to strugle against the warm temperature. It was more comfortable and felt I could have gone faster. The most important was my pace judgement. Don´t want to make the same mistake that happened on my last 10k race.

Nice Weekend!
:yes:

MMS

[TheEd]

moving on up .. steady as you progress

TheEd

[MMS]

Hi Coach,

The last days were not good on my training. Last Friday I travelled by car (6-hour) to my hometown to a friend´s college graduation party the next day. On Sat morning, I went out for my long run a little later than expected and suffered with the warm temperatures there (around 31C), so I ran 1 hour. On Sunday I didn´t run, was tired after coming home after 3am. On Monday I also didn´t run because travelled back and I was really tired. Also, went out for dinner and felt sick later that night and had poor sleep. I woke up better and last night tried the 1000m, but had to stop after the 4th rep because I was struggling a lot. Although I´m felling recovered today, will keep things easy the next days and hopefully will be better for this Sunday´s race.


Nov 20th - 90min - Day 5
Morning Run

Time:60min
Dist: 9,0k
AHR:153
Temp:30C

Nov 21st - 30min - Day 6
missed

Nov 22nd - 30min - Day 7
missed

Nov 23rd - 6x1k (@4:10/km) - Day 8
Night Run
Temp:21C

Rep|Time|AHR|RHR
01|04:08|165|155 (60s rest)
02|04:19|172|157 (75s rest)
03|04:15|169|165 (75s rest)
04|04:15|176|175 (60s rest)
04|16:57|171|163

I had to increase rest time and also slow down. As you can see, RHT wasn´t coming down as supposed to.


MMS

[TheEd]

give yourself a few days recovery .. often travel can unsettle the body

not to worry .. you should bounce back soon

TheEd

[MMS]

That's fine. :great:

I just came back from an easy run and everything is back to normal. Felt great all the way.

MMS

[MMS]

Hi Coach,

I ran 47:47 today, mostly because of the warm day we’re having here. I’m not sure about the temperature at the beginning of the race, but it ended at 25-26C on a sunny day. I knew it was warm and there was a bridge to go through and came back again, so wasn’t expecting much. I suffered because of the temperature, but the race itself was fun. I’m glad I did it and also enjoyed it.

Nov 28th - 10K Race
Morning Race
Temp:25C :yes:

K|Time|AHR
1|04:28|171
2|04:28|180
3|04:26|184
4|04:35|184
5|04:39|168 (22:36)
6|04:48|159
7|04:59|168
8|05:33|169
9|04:59|174
10|04:52|168 (25:11)
10|47:47|172

I have no more races planned for this year, so I was thinking of starting Off Period and Build Up. My next 10k race is planned to be the same I ran today in March (last Sunday, probably). Then in April (second Sunday, probably) I’d like to race a half marathon.

Tks.

MMS