Improving 10k with regular training

[MMS]

ps.. how have you felt from a recovery point of view, do you feel that you recovering well between sessions?

Yes, I´m recovering well nowadays. Since I started running in the morning, I kept the Gym exercises at night. I normally workout 2 times a week, sometimes 3. I was feeling more tired few weeks ago mostly because I had changed my running to morning (getting out of bed, basically :whistle, because I used to run and workout right after and wasn´t tiring at all.

Today I believe I found the balance and everything is going well. No aches or pains. I´m eating more regularly and also increased my protein intake, like you mentioned before (http://www.time-to-run.com/forums/showpo...tcount=435).

MMS

[TheEd]

good stuff .. excellent commitment

TheEd

[MMS]

Hi TheEd, how are you?

Completed the 4k time-trial in 16:33. Hard run, but very happy with this achievement. :great:

Here the splits:

Jan 22nd - 4k time-trial - Day 19
Morning Run
Temp:21C

Km|time|AHR
01|04:10|170
02|04:06|185
03|04:07|187
04|04:10|190
04|16:33|183

Now, curious to see my body adapting to morning speed work!

MMS

[TheEd]

This is very nice considering you have been on the Build Up .. should give you some confidence as to what is coming for the future

starting with the 2k sessions next week the 1st pace is

4.30 per k for 2k
1k = 4.20 per k

you maintain all the long runs you have achieved in this build up, in the next Build Up it becomes 10km and not 1hr and we have the aim of getting the 1hr runs to 12km and then to 15km BUT this is for the future .. so you understand your development

after the this first 10km cycle we reassess and the 2k pace should speed up

please ask questions if need be

TheEd

[MMS]

you maintain all the long runs you have achieved in this build up

TheEd

Two questions to make sure I got it:

1. Does it mean that now the recovery runs will be 1hr runs and no more 30min?
2. I also keep 2h run as my long run, right?

The program would be something like:

1. 70min easy
2. 60min easy
3. 5x2k @ 4:30
4. Rest
5. 2h Long run
6. Rest or 60min easy?
7. 60min easy
8. 6x1k @ 4:20
9. 60min easy.
and so on....

MMS

ps:looking forward for the next Build up!

[TheEd]

That's correct ..

:great:

TheEd

[MMS]

Hi TheEd,

Last Tuesday was a local holiday, Sao Paulo´s Anniversary, and there was an event called Bike Tour (you enter and get a bike for yourself!). I entered and was able to ride through the city for almost 20km (10km during the event plus another 10km back home). So, I used this bike ride as a substitute for my first run of this cycle.

Today I had the 2k. It was definitely the harder 2k so far :rip: . Could do it but lost a few seconds in the end. See bellow:

Jan 25th - Bike Ride - Day 1

Dist:20km


Jan 26th - 1h easy - Day 2
Morning Run

Time:60min
Dist:9,4km @ 6:23/km
AHR: 151
Temp:21C

Jan 27th - 5x2k @4:30- Day 3
Morning Run
Temp:21C

Rep|Time|AHR|RHR
01|09:00|172|166
02|08:59|177|176
03|08:59|180|174
04|09:03|182|176
05|09:05|183|176
Tot|45:06|179|174

It´s good to have quality sessions again!

MMS

[TheEd]

the first 2k back is always tough, that you should recall

nice going

TheEd

[MMS]

Hi TheEd,

This weekend I went to the beach. I was expecting warm days, but not as much as it was. On Sat I woke up early to begin my 2h long run but had to cut it short because of the heat. Before 8am, a little more than 1h after the sunlight, it was 32C. My pulse reached 175, although was going slow. Decided to end this run after 70min.

Today I ran the 1k. Felt, for obvious reasons, easier than the 2k, but didn´t like how my rest heart rate behaved. If you just look at the numbers, it will seem that I wasn´t resting at all, although i could catch my breath.

Jan 29th - 2h Long Run - Day 5
Morning Run

Time: 70min
Dist:10,5k
AHR:154
Temp:32C

Jan 30th - Off - Day 6
It was a warmer than Sat, took day off.


Jan 31st - 1h easy - Day 7
Morning Run

Time: 60min
Dist:9,3k
AHR:148
Temp:22C


Feb 1st - 6x1k @ 4:20 - Day 8
Morning Run
Temp:22C

Rep|Time|AHR|RHR
01|04:25|162|157 (wrong pace judgment)
02|04:20|174|171
03|04:19|179|175
04|04:18|180|177
05|04:20|180|178
06|04:17|183|181
Tot|25:59|176|173


MMS.

[TheEd]

the rest heart rate for the 1000's seems a tad high .. you wouldn't be able to do the session if that was accurate

other than that a consistent set of 1000's good to see this

how are you feeling in general .. are you feeling quite strong?

TheEd