15-04-2013, 12:29 PM
This Sunday morning there's a pretty important flat 10K race with almost 26,500+ people enrolled! It's one of the most crowded here in Barcelona.
I'll be more or less well situated since sub 38 men are chosen to start first, even like this there's still a lot of people there and you can run more or less fast only once passed the first kilometer. Even like this, it's a fast race where most people aim to PB specially if they are still developing.
My aim will be to get just under 37, with 36:59 would be happy. Although the last performances in the Marathon and Half Marathon have been promising, It has been a whole year since not going down sub 37 on a 10K so I think that this will be challenging enough. And I found out that I have issues while changing from aerobic threshold to anaerobic, I perform poorly on beyond LT and I think I still haven't done so much specific training to compensate for this. When I got my fastest low 36's I was doing lots of 400m to 800m intervals, some of them all out with full recoveries, also plenty of Billat's 30-30 and 60-60 at VO2max pace. That's why I was planning to switch back to this because I feel like works better with me.
I'd also like to achieve the sub 37 with an effort feeling that I could still improve a little bit on the next races provided that I train and recover well. I think this should be attainable. Only if feeling really strong by the 7th KM then I may consider upping up the pace, but I don't think It will happen and not aiming to that really.
Something to consider is that on the next Saturday I have another 10K flat night race, so just 6 and a half days to recover. That one is pretty special for me and most likely I'll try to push it further there. This last two years I always ran this 'duet' and always got near 15 to 20" better on the second nightly one.
I was planning to do this week's 10x400 aiming no faster than 3K race pace (so 3:25 to 3:20 pace per km), and then one easy session MAF Test of 45' ran aiming always to stay 146 HR then see how much distance I covered (I use this to track my aerobic fitness in a fashion that does not require to race hard to test myself) and then the 6x1' fast-slow on Friday.
Maybe one swimming or bike session and 3 to 4 strength training sessions, not hard ones, 30' of isolated exercises, just upper body maintaining and no leg training.
What are your thoughts on this?
I'll be more or less well situated since sub 38 men are chosen to start first, even like this there's still a lot of people there and you can run more or less fast only once passed the first kilometer. Even like this, it's a fast race where most people aim to PB specially if they are still developing.
My aim will be to get just under 37, with 36:59 would be happy. Although the last performances in the Marathon and Half Marathon have been promising, It has been a whole year since not going down sub 37 on a 10K so I think that this will be challenging enough. And I found out that I have issues while changing from aerobic threshold to anaerobic, I perform poorly on beyond LT and I think I still haven't done so much specific training to compensate for this. When I got my fastest low 36's I was doing lots of 400m to 800m intervals, some of them all out with full recoveries, also plenty of Billat's 30-30 and 60-60 at VO2max pace. That's why I was planning to switch back to this because I feel like works better with me.
I'd also like to achieve the sub 37 with an effort feeling that I could still improve a little bit on the next races provided that I train and recover well. I think this should be attainable. Only if feeling really strong by the 7th KM then I may consider upping up the pace, but I don't think It will happen and not aiming to that really.
Something to consider is that on the next Saturday I have another 10K flat night race, so just 6 and a half days to recover. That one is pretty special for me and most likely I'll try to push it further there. This last two years I always ran this 'duet' and always got near 15 to 20" better on the second nightly one.
I was planning to do this week's 10x400 aiming no faster than 3K race pace (so 3:25 to 3:20 pace per km), and then one easy session MAF Test of 45' ran aiming always to stay 146 HR then see how much distance I covered (I use this to track my aerobic fitness in a fashion that does not require to race hard to test myself) and then the 6x1' fast-slow on Friday.
Maybe one swimming or bike session and 3 to 4 strength training sessions, not hard ones, 30' of isolated exercises, just upper body maintaining and no leg training.
What are your thoughts on this?