Sub 35:00 10km

[NtutuL]

Cool thanks I'm kinda in new territory so learning how my body responds to this changed routine day to day. I was actually very surprised how consistent my mileage was over ~18 months from November 2013-May 2015, 60-80km (average mileage last year was 60km/wkee including winter and summer breaks) with mostly 70km weeks, peaks of 80km and down weeks of 60km, with maybe five weeks around 85km as rare exceptions (which probably explains why I flat-lined this year?).

Will keep you posted. Gentle start to the week so far, 10km yesterday @ 4:45/km and this morning did a very easy 10km @ 5:07/km with the 6x1km in mind this afternoon.

Cheers

[NtutuL]

Had a good 6x1km session yesterday, it was very windy but managed fine, splits were:
3:18; 3:18; 3:16; 3:16; 3:15; 3:15.

Felt good, had some good sessions this cycle.

I weighed myself this morning just to see where I'm at in that regard and I weighed in at 54kg, so that seems steady. I was 54.5kg last month,and have generally been between 54.5 and 55kg for most of the year.

Cheers

[TheEd]

make sure to weigh yourself before your next race, as I do believe you may be getting close to your best 'fighting weight'

onwards

TheEd

[NtutuL]

Will do.

Did the 5km paced run this morning, coldest morning of the year apparently, but not a reason to not run :p

Anyway I may have overcooked it a bit, was aiming for just under 17:30, ended up sub 17:20, 17:17 split as follows:
3:26
3:25
3:27
3:28
3:27
0:04 extra

I don't think I could do 17:17 x2 but 17:30 x2 next weekend I'm sure I can get close to. So this felt more like a paced run for 7 weeks time! First 3.5km were comfortable then I started to get a bit tense so I know at best this was 8km pace. Still good to know I can knock out a 17:17 5km on my own and it's not a true 5km effort

Next week is race week! Will get the course profile and post it next week before the race.

Cheers

[TheEd]

relaxing at speed will be the main 'need' during the race, come the weekend

it is certainly there, just keeping it together on race day is what it will be all about

TheEd

[NtutuL]

Thanks

Yeah, I definitely feel relaxed during the 5x2km session which I split, 6:59, 6:57, 7:00, 6:55, 6:50 last time round. On a continuous run I think I get overwhelmed by the bigger picture instead of just working split by split. At least this race I can break down into blocks. This is the course profile:



Last year I ran 36:41 and I was able to make up a lot of time from 3km onwards averaging ~3:34/km despite coming off a long break (3 weeks off in June, then 5 weeks which was 3 weeks easy mileage and 2 weeks with some tempo running). I think the plan now will be to get to 3km unscathed and then work in 2km blocks to 5km, 7km, 9km, then give it everything for the final kilometere.

The race is a 10km/21.1km so I think I'm going to try and keep up with the 21.1km guys running around my pace to avoid getting isolated and also they'll likely run more even splits. The split is at ~7.5km after that last climb then it will be a nice 2.5km run down to the finish!

I enjoy this race, it's where I broke sub 40 for the first time in 2012 so hoping it's good to me again

Cheers

[TheEd]

looks like you have it all sussed

TheEd

[NtutuL]

Had a very good 10x400m session today:
73s
74s
73s
73s
73s
73s
74s
74s
74s
73s
Very happy with the consistency and rhythm of the session

Cheers

[TheEd]

certainly looks good .. keep everything on tap and lets get to the start line ready to rumble

onwards

TheEd

[NtutuL]

So-so run today. It was freezing cold but no excuse, had a bad patch from 5-7km and I think I lost the mental battle there. Got through 5km in 17:59 and was hoping for a negative split run but never really got going, couldn't get under 3:30/km for the last 3km even with the net downhill and ended up running 36:17. I felt so fresh and amped at the start so don't know what happened. Anyway, splits were:

3:28
3:39
3:49
3:29
3:34 (17:59)
3:44
3:52
3:34
3:30
3:32(36:12)
0:05s

Cheers

P.S. And just looking at my race results, last 3 10km races? 36:15, 36:12, 36:17.Consistency is good but I must be due a breakthrough