Sub 35:00 10km

[TheEd]

you spot on, the energy gained from an event should make up for a fair amount on race day

you coming along nicely, don't place too much expectation on yourself and you should come along nicely

enjoy

TheEd

[NtutuL]

Thanks

I've entered the Tuks 10km race for this coming Saturday. It's usually quite big, I think when I ran 37:01 for it 2 years ago I just snuck into top 50 (48th). This is what the route profile looks like.



It's very tricky to run an even pace on it but I'll give it my best shot given this is just the first cycle. I'm thinking of running without my GPS watch, I have a cheap Casio that I can use just to have the time at the end. It's fine for training but I think having the data available on the GPS stresses me out on race day.

Will update on Tuesday after the 10x400s

Cheers

[TheEd]

hoping to get an article out today or tomorrow related to racing your best 10k

wish me luck

TheEd

[NtutuL]

Cool! Looking forward to reading that. I do thinks racing skill is something I'm lacking :p

Idid the 10x400m on the track yesterday afternoon, warm afternoon, though not as hot as recently, about 25°C and I had a bit of a headwind on the back straight to contend with. Splits were as follow (rounded up from stop watch):
77s
78s
77s
78s
78s
78s
77s
77s
77s
77s

Consistent if anything. Target was 76-78s with that. Before starting the cycle, I hadn't done any quality work since Christmas week so pretty happy with how it's gone so far. Given that short history and this being the first cycle, just hoping to have a good run on Saturday then take it from there

Cheers

P.S. I did see Mapasekha and the group of guys she trains with but they were alone, and since the session is short, I was in and out, and I'm not sure if Lungi maybe came by a bit later. They were doing 1km reps and started after me, so they would have been there for a lot longer than I was. That's a whole other level of excellence there, great to watch. She ran a 34:30 10km in Pretoria in a night race last Wednesday!

[TheEd]

Hi Ntutu, here is the new article

Race Your Best 10km

http://www.time-to-run.com/training/10k/...t-10km.htm

you new to the programs, so you can apply this in the future

please let me know if there are areas of the article that need explaining etc, it would be helpful

TheEd

[NtutuL]

Hi,

Thanks for the article. It's really illuminating having it broken it down like that. I can immediately see where my problem lies, and it's in 2-7km . I've been typically running 3:25ish for the 1st km. The problem is not slotting back to my planned pace, which for me has been 3:30/km to 3:35/km, and holding steady for the fast finish (where the course allows). I keep running, sub 3:30 splits, neither 5km or 10km pace, banking time here and there, probably out of being nervous, then by 6-7km my splits drift to 3:35-3:40/km then mentally I lose it and slow into 3:40s.

The only part I'm not sure about in the article is relating the 6x1km session to the race. So in my case my splits were 3:22/3:23 for the first 5 and I close the session with a 3:18. Assuming I had been on the program for a few cycles and was in shape to race well, the 5x2k sessions averaged out to 3:34/km (17:50 5km), what would be a time where I wouldn't be out of my comfort zone through 5km? From the example you gave it seems to be like it's 5s/km slower than the slower end of the 6x1km pace guide. So in my case, 3:20-3:25/km, going through 5km in 17:25-17:30 should be in my comfort zone, and I should't fall apart?

Cheers

[NtutuL]

Hi TheEd,
Modest 10km today, 37:29. I was hoping for, but not expecting much better, given the amount of training I didn't do in January and also the fact that I had done no quality work from Christmas until starting the program. I hope the program will kick into effect probably from the next race in March.
The course with the first 3km mostly down was difficult to maintain target pace. Splits all over the place but I really struggled from halfway. I took manual splits at 2km, 5km, 7km, 9km, and the finish.
2km 7:08 (3:34/km)
5km 17:57 (3:35/km)
7km 25:45 (3:40/km)
9km 33:27 (3:43/km)
Finish 37:29 (4:01 for the last split but watch measured 1.08km? I definitely was not running 4min/km for that last split:noway: )

I'm a bit disappointed but I accept it for what it is, it's just the first cycle. Running is a long patient game and no one breaks PBs offf 3 weeks training!

So next cycle we continue as is? Other than 5x2km I had no issues hitting the paces for the sessions, think my weakness is definite specific endurance not speed or basic endurance (the 90 min run was fun for example), though I am running ~20% less volume than I used to do

Cheers

[TheEd]

give it a little longer, your sessions are coming along nicely

on we go

TheEd

[NtutuL]

Thanks TheEd,

That was my thought exactly, the pieces are in place, and with more training, and consistency, they'll come together nicely for a good run.

Started on Day 1 yesterday morning with a nice 75 min run, easy run this afternoon, then the 5x2km on Thursday.

I'm enjoying the training and feeling very motivated

Cheers

[NtutuL]

Last time I was too hard on myself after the 2km reps. This time I'm going to try and not get ahead of myself and stay grounded. Had a great session today, went from strength to strength with each rep and honestly felt like I had another in me. Really surprising, especially after the race. Anyway, my splits were as follows, sticking faithfully to the 90s rest:
7:08
7:07
7:06
6:58
6:47
Target was 7:00-7:10. I was conservative for the first two, steady for number 3. I was worried I had gone too hard for the 4th rep but something clicked in the last rep and I imagined I was running home at the end of a race. Lovely session. Looking forward to the 90 minute long run on Saturday

Cheers