Improving 10k with regular training

[MMS]

Hi Coach,

First three days of Build Up are behind and tomorrow is the hill work. Any particular advice, os simple roll the hills?


Dec 14th - 1hr easy - Day 1
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:147
Temp:20C


Dec 15th - 1hr easy - Day 2
Morning Run

Time:60min
Dist:9,6K @ 6:15/km
AHR:145
Temp:21C

I started this run almost 5 hours after waking up. That´s why it was faster with lower ahr than usual. Most of times, I start my morning run 30-40 minutes after waking up.


Dec 16th - 1hr easy - Day 3
Morning Run

Time:60min
Dist:9,3K @ 6:27/km
AHR:150
Temp:21C

MMS


ps: All I had to do was brag about the weather, then the sky went dark and it´s been raining most part of the day since Monday. I´ll keep my big mouth shut from now on! :taped: :rofl:

[MMS]

Hi TheEd,

on this weekend I had some late commitments and couldn´t have my runs in the morning, but did them on the afternoon/evening.

The hill work was fine. It´s a 750m long incline up to 11% (30m) (mapmyrun).


Dec 18th - 40-50min hill work - Day 5
Afternoon run
Temp:23C

Rep|Uphill|AHR|Down|AHR
01|04:30|144|04:22|138
02|04:37|151|04:25|143
03|04:38|156|04:27|146
04|04:46|154|04:26|147
05|04:42|157|04:26|148
Tot|23:13|152|22:06|144

Total: 7,5km in 45:19 ahr 148 @ 6:03/km


Dec 19th - 1h15 easy - Day 6
Night Run

Time:75min
Dist:11,9 @6:18/km
AHR:149
Temp:26C

Week 1 finished: 47,6km total. No missed runs.

MMS

[TheEd]

getting some decent consistent training in ... these can only lead to better racing opportunities later

TheEd

[MMS]

Hi Coach,

passing by to wish you and your family an amazing Christmas!



Cheers and enjoy the holiday!

MMS.

[MMS]

Hi TheEd,

hope you're having a great holiday.

You mentioned slightly longer runs after 2 weeks of Build up, towards the half marathon. How would they be?

Here's my last runs:

Dec 21st - 1hr easy - Day 8
Morning Run

Time:60min
Dist:9,2K @ 6:31/km
AHR:152
Temp:24C


Dec 22nd - 1hr easy (last 15min 65% effort) - Day 9
Morning Run (felt incredible good this day)

Time:60min (45min @6:30/km -> 15min @6:00/km)
Dist:9,5K @ 6:19/km
AHR:146
Temp:21C

Dec 23rd - 1hr easy - Day 10
Morning Run

Time:60min
Dist:9,6K @ 6:15/km
AHR:149
Temp:21C

Dec 24th - 5x8min - Day 11
Morning Run (at the beach, sunny warm day, really tough)
Temp: 33C
Dist:8,2km

Time| AHR|Time|AHR
8min| 152|2min|153
8min|162|2min|161
8min|169|2min|168
8min|175|2min|169
8min|175|2min|176

Dec 25th - Off - Day 12

Dec 26th - 40-50min Hill Work - Day 13
Missed run, too much rain at the time I was available to run.

Dec 27th - 75min - Day 14
Morning Run (not as good as I wanted)

Time:75min
Dist:11,6K @ 6:28/km
AHR:155
Temp:23C

Week 2 finished, 1 Missed run, 48,1km done


Dec 28th - 1h easy - Day 15
Morning Run

Time:60min
Dist:9,4K @ 6:23/km
AHR:149
Temp:23C

Dec 29th - 1h easy (last 15min 65% effort) - Day 16
Morning Run

Time:60min (45min @6:30/km -> 15min @6:00/km)
Dist:9,5K @ 6:19/km
AHR:152
Temp:23C

Cheers

MMS

[TheEd]

move the Sunday or weekend long run up to 2hrs

you can take a rest day after the long run for recovery

make sure to hydrate properly on these runs as poor hydration will lead to muscle problems

please provide feedback as to how the development goes

Cheers

TheEd

[MMS]

Ok! 2h long run. I'll hydrate every 3km during this run that should be of 19km.

In order to make theses long runs fall on the weekend, I changed the schedule on the 2nd and 3rd weeks of Build Up because they put the long run on a Monday. See if its ok?

I'm making these changes for this weekend (my 3rd w/end of Cycle 1) and 2nd w/end of next cycle. When we reach the 3rd week again, we discuss how it should be done to accommodate the time-trial on Sunday (day 20)

(18)Today: Off
(19)Sat: 40-50min Hill Work
(20)Sun:2h long run
(21)Mon:OFF

Week 1 Cycle 2 follows normal, then:

(08)Tue: 1hr
(09)Wed: 1hr (15min 65%)
(10)Thu: 5x8min @ 75% 2min easy
(11)Fri: OFF
(12)Sat: 40-50min Hill Work
(13)Sun: 2h long run
(14)Mon: OFF

I finished Dec with 192km in December, only 1 missed run this month.

Thanks again for all your support and have a great 2011! :great:

MMS

[TheEd]

this looks good .. please provide feedback after the run as recovery is very important

Cheers

TheEd
ps.. here's to a good 2011

[MMS]

this looks good .. please provide feedback after the run as recovery is very important

Hi Coach,

everything was fine during and after the run. I was able to keep an easy and constant pace all way long. It rained 90% of the time and temperature was fine. Felt heavy legs after but this morning I´m already better. I´ll rest today and tomorrow start cycle 2.

Jan 2nd - 2h easy - Day 20

Time: 120min
Dist: 18,5k @ 6:30/km
AHR:151
Temp:20C - Rain

MMS.

[TheEd]

This is good news, you should be able to build on this

excellent

onwards and forwards

TheEd