New event challenge

[TheEd]

nice Dave .. enjoy

TheEd

[DaveM40]

Hi TheEd - hope you are having a good weekend.

I ran 10k race today - 36:45 (25 of 2300 and 4th over 40)

This was actually a pleasing result for me. Although 10 secs slower than last 10k, it was run on a far mre challenging course. The first 5k included a long hill and was run on a twisty, hard, trail type surface. I did 1st 5k in 18:37.
The 2nd 5k was on road and after another hill was pretty flat (still more sharp turns galore though) - i ran this 2nd 5k in 18:08.

1k splits;

1/ 3.35
2/ 3.40
3/ 3.46
4/ 3.58 (BIG HILL)
5/ 3.39
6/ 3.33
7/ 3.34
8/ 3.43
9/ 3.42
10/ 3.35

No HR data - frustratingly the chest strap slid down in the first kilo! Must tighten itup again! :duh: I felt I was working hard in the first half due to changing gradient and terrain, but was ok later on. I felt fine at the end and ran a couple of miles home to warm down. Legs feel fine.

I am considering my next races - I will have to turn out for my club in the Track & Field league in 3 weeks - I will run 5000m track. Three weeks after that I could do either a local 5k road race or 1/2 marathon (no local 10k's for a while). What do you think is best move? :mmm:

[TheEd]

glad to hear you happy Dave and well done

recovery important and then a further recovery run on Tuesday

we will need to chat and gauge you recovery

if you consider the 21km race then you need to look at running a minimum of 18km in training or work up to one 2hr run every 3rd week

let's chat again after Tuesday and see what's what thereafter

TheEd

[DaveM40]

Hi TheEd - good advice from yourself again. I will contact you Tuesday evening regards racing plans and take it easy tomorrow.

[DaveM40]

Hi TheEd - I am feeling ok after Sunday race.

I ran easy 10k on grass yesterday - all ok urf:

I did 90 mins easy on flat trail today - ave 4.39 / ave hr 130 - 19.3 kilo
Feel fine - recovery run tomorrow - 5 x 2000 Thursday? I should be able to run long on saturday (2 hours?). Is all this ok?

I am still considering the 21k in 6 weeks? I only want to do it if I stand a chance of running sub 1:20 - do you think that is possible or too early? :mmm:

Best wishes ... dave

[TheEd]

you will be able to do a solid 21km whether or not you will get sub 80 depends on the last 3km of the event

however, you are certainly hovering around sub 36 minute 10km shape and should therefore be OK if you run sensibly in the beginning, which I think you are disciplined enough to do

5 x 2000m at previous original pace

recovery Friday .. Saturday keep things easy

and Sunday hover your run between 90 minutes and 1hr 45 mins with 25km distance being considered sufficient that way you still have another knock at the 2hr on the next cycle

consider Rest the Monday after the long run, if necessary whereas a 20 minute light run can be beneficial if you absorb the long run well ..

then for the 1000's, I would prefer feedback on Monday before the session

once you get up to 2hrs you should keep it as part of your 3 week cycle as it is good armoury for the future

please watch you waking pulse and for any telltale signs that you need to come down

it has been exciting to see how well you have progressed in adapting to things and continually moving forward

well done

TheEd

[DaveM40]

Hi TheEd - thanks for the brilliant feedback. :wow:

I will do as you say;

One question about Sunday long run - is 25k the target in 1.45 max?
or is the 25k the target in the eventual 2 hours? Just so I can calculate the right pace.

I shall enter the 21k online and try to run the first 18k with my head and the last 3k with my heart



Thanks ... Dave

[TheEd]

for now 25km should be sufficient

if you running and you get to 25km before 2hrs then you know you should be stopping, if you edging towards 2hrs and it is just touching on 25km then you know everything is fine

it isn't necessary to go over 25km currently, so if you running at a slower pace and reach 25km on 2hrs then that is also fine

for now do not try to combine pace and distance within 2hrs

I hoping this comes out correctly

often the runner gets fixated on a distance and then tries to run faster to achieve the distance or they get fixated on time and try to run the time without considering what distance is sufficient

from previous 'learnings' you shall be fine on all accounts with your training as well as racing

enjoy

TheEd

[DaveM40]

Thanks for the answer - I understand it as meaning;

1/ max run 2 hours OR 25k which ever arrives first.

2/ I am NOT to worry about increasing speed too much on this run - but just get time on my feet.

3/ This Saturday to aim for max 1:45 - I will try to run at my usual easy run pace of around 4:40 per kilo. Aim will be to progress to a 2 hour run in the next cycle.

Am I correct in these understandings?

Thanks very much

[TheEd]

spot on .. however is the run on Sunday or Saturday? Saturday could be better depending on recovery from 2000's which will give a day extra rest before 1000's

your considered pace of 4.40 is also reasonable however please monitor overall heart rate to see how it correlates to the pace being run

Cheers

TheEd