PB Yesterday - next race 27/10

[astrange]

After a cycle on the 10K sub45 program I raced Ermitageløbet (forrest trails) yesterday. It all went well. I ran with the aim of going sub 1hrs on the 13,3K and the splits looked liked this:

5K: 21:43
10K: 43:58 (PB) - Yay! Beating a 10 year old 44:23
13,3K : 59:07

I have the next race up on 27/10. It's a 10K on asfalt. I can just squeeze in another 10K sub40/45 cycle, but should I do a sub40 program or sub45?

Br,
Anders

[TheEd]

Hi Anders, what decision did you make regarding your training?

one week to go

TheEd

[astrange]

Hi,

Thanks for getting back :-) I went on one more sub45 10K cycle and adjusted the pace to suit my speed. I ran the hard 4x2 in 4:15 per Km and the 1Ks in about 4:05. I have had some problems with very sore stomach muscles after the interval running, but otherwise I feel fine. I guess that running faster puts more strain on the core. I suppose it will be a good idea to do some core exercises?

I'm looking forward to next weeks race. It's a race with pacers, so my tactic will probably be to get behind the 4:15 pacer and see how it works it out :-)

Br,
Anders

[TheEd]

Hi Anders, doing light sit-ups can be introduced to your training quite easily without any negative effects to your running

we recommend a very easy strength routine that you can use

http://www.time-to-run.com/strength/strength1.htm

TheEd

[astrange]

Hi Ed,

Yes, I have started to do some light strength training. After the race on saturday The 10K PB is now at 43:20 - the program is obviously working :-)

Now the big question is if I should do one more cycle. The only race I have lined up is a ½ Marathon in the end of december, but that could obviously change and I could race again after a cycle.

I was thinking to do one more cycle with pace adjustment and then include a weekly longer run. How does that sound?

Br,
Anders

[TheEd]

Hi Anders, congrats on the new PB

for now, the next cycle, don't change the pace but do increase the long-run

play on the safe side, so after the 2k session you able to focus on the long run

if after the long run you still feel 'able', then you can increase the pace of the 1k session

all the best

TheEd

[astrange]

Thanks Ed - that sounds like a good plan! I now have a race lined up 17/11 - so just enough time for a cycle. I did feel very good with the aerobic running the last couple of days.

The race 17/11 is a 10K trail run so there will probably not be any PBs here waiting on the muddy forest trails. I'm going to do some the easy runs in the cycle on trails like this. Should be fun :-)

Br,
Anders

[astrange]

Just to report. I had a really solid 4x2K R90 session at 4:15 keeping pace all the way:

4:14
4:13

4:14
4:15

4:14
4:14

4:15
4:13

And the best thing is that compared to the 4x2 session during the last cycle, my peak HR is about 4-5 beats lower. Very nice feeling! :-)

Br,
Anders

[TheEd]

Great, now the long run and then for the 1k you can look to run 5 seconds per k quicker than the last session

nice going and enjoy

TheEd

[astrange]

Again reporting a solid 6x1 session aiming 4:05

4:03
4:02
4:04
4:05
4:06
4:05

That felt hard, but not 'hard hard' more like 'fun hard'. I could probably have done it a little bit faster. Anyways, it's really motivating to be running solid sessions like this. It's a good feeling to experience the progress and changes to the body, I feel really fit.

Now some rest and then the 5K paced run. I was thinking to go 21:15 here. That would be a solid 5K at 10K speed. Does that sound like good plan?

Br,
Anders