Sub 36 in 10K
|
12-05-2012, 06:55 AM
in the 5k paced, the session is always better when you build up the pace
with more experience on the program and when the balance comes together everything should start slotting together enjoy your mountain weekend TheEd
15-05-2012, 07:09 PM
Back here again!
This weekend in the mountain has been quite relaxing, we walked less than I thought and spend more time taking pictures, so nice for a good recovery. Then on Sunday night I did my 1h easy run back in the city and yesterday 30' easy on the mill. Good perceived easy pace for the effort and also nice HR monitoring achieving a little bit lower numbers than previous days at similar pace. Something told me that I was getting in shape again after this few days feeling a little bit down and this morning measured lower than 50 bpm again (48-51) for the first time in more than a week, so good stuff. Today did the 10x400 and I'm pretty happy with the outcome. Did them a little bit faster than 3 weeks ago with both similar HR profile and perceived effort. The full activity: http://connect.garmin.com/activity/178528568 And the summary (as always 400m track laps regardless of what the GPS says): 7 1:18.3 0,41 3:11 -> Max. HR 169 8 1:00.1 0,08 12:32 -> HR Down to 134 9 1:16.4 0,42 3:02 -> Max. HR 174 10 1:00.3 0,07 15:13 -> HR Down to 138 11 1:15.7 0,42 3:02 -> Max. HR 176 12 1:00.6 0,07 14:50 -> HR Down to 142 13 1:15.8 0,42 3:01 -> Max. HR 179 14 :59.1 0,07 13:51 -> HR Down to 147 15 1:16.0 0,42 3:01 -> Max. HR 180 16 :58.0 0,07 13:22 -> HR Down to 150 17 1:14.5 0,42 2:59 -> Max. HR 181 18 :58.5 0,06 15:57 -> HR Down to 155 19 1:15.5 0,41 3:02 -> Max. HR 181 20 :59.6 0,07 13:16 -> HR Down to 154 21 1:17.1 0,42 3:03 -> Max. HR 182 22 :58.8 0,07 14:35 -> HR Down to 155 23 1:15.6 0,42 3:00 -> Max. HR 181 24 :59.2 0,06 17:36 -> HR Down to 158 25 1:13.7 0,42 2:57 -> Max. HR 183 Wanted to do them a little bit slower but I did the training alongside with my Sub36 friend and... you know  Three weeks ago: 4 1:18.4 0,41 3:13-> Max. HR 169 5 1:02.8 0,11 9:11 -> Down to HR 134 6 1:18.8 0,42 3:10 -> Max. HR 173 7 :55.8 0,09 10:22 -> Down to HR 139 8 1:19.2 0,41 3:12 -> Max. HR 176 9 1:00.1 0,08 12:16 -> Down to HR 137 10 1:17.1 0,42 3:05 -> Max. HR 178 11 :59.8 0,07 14:03 -> Down to HR 136 12 1:15.6 0,42 3:01 -> Max. HR 179 13 :59.5 0,07 13:58 -> Down to HR 144 14 1:19.2 0,41 3:12 -> Max. HR 178 15 1:01.0 0,07 14:36 -> Down to HR 142 16 1:16.7 0,42 3:01 -> Max. HR 180 17 :59.0 0,06 17:47 -> Down to HR 148 18 1:17.1 0,41 3:07 -> Max. HR 180 19 1:00.5 0,06 17:54 -> Down to HR 147 20 1:16.8 0,42 3:04 -> Max. HR 180 21 1:01.4 0,08 12:35 -> Down to HR 153 22 1:14.3 0,42 2:59 -> Max. HR 182 By the numbers I guess that I ran faster today but also applied a greater effort in the session since HR is a little bit higher also, but just a little bit. This weekend I have a 10K ultra-fast race and I'm thinking to aim at sub 36:30 (plan A) or at least try to beat my last 10K time 3 weeks ago (36:57, plan B). What are your thoughts on this TheEd?
16-05-2012, 07:13 AM
aim at sub 36:30
jump out as per instruction and then settle into the 3.38 to 3.40 pace per k hopefully you have the energy for the last 3k and a good last 1km remember the race instructions TheEd
19-05-2012, 10:43 AM
Hi there TheEd! I will remember them, sure
 No special data to share but just bored and came back here hehe. Well, yesterday I did my 30' easy run plus 6x (1' fast - 1' slow) and 1' 10K pace, on the mill. Felt great today rest.I have a doubt! Next week I have another fast 10K race as important as this one's week. I'm wondering If I should stick to the 10K plan and perform the first week of the cycle as usually or if I should adapt. I guess that racing two weeks in a row plus the 5x2000 on Thrusday may be a little bit taxing on the body. I was wondering if It would be wiser to do the Race Period for Racers? Or sticking to the plan will be better for further development and doable even with this schedule? Next 10K will be again in three weeks as usual I think. Thanks a lot as always for your invaluable advice, and hope you're having fun in Lanzarote
20-05-2012, 10:15 AM
Ran my 10K race, awaiting official time but my Garmin says 36:46. More or less the more realistic plan B I was aiming to. I think that I need a little bit more training to reach the sub 36:30, I managed to maintain goal pace up to Km 6 but then I started to lose a second or two per kilometer... This morning has been raining a lot up to 1h prior to the race, and despite being 99% road race there was a certain point in the circuit with watery ground and I had to slow a little bit at this point twice, maybe that could have done for 4 or 5 seconds faster race.. but that's all. My sub 36 friend ran in 36:24 quite close to me...
This is the Garmin data, I guess I started too fast, ran fast not only the 100 first meters but the 200, and got an average too fast first km, that may have hurt in the second part... http://connect.garmin.com/activity/180001820 Well, at least is a little bit improvement over 3 weeks ago race and two sub 37 in a row, so I'm quite happy, I will try it again next week
20-05-2012, 12:08 PM
It will come Albert and at least you consistent
repeat week 3 in the run down to next week's race don't look to do the Race Period until you below or around sub 35 minutes you will also get the racing right with time maybe next week Cheers TheEd
20-05-2012, 12:27 PM
Repeating week 3 seems a very good idea. Indeed, in the training plan I was doing before, there was no advice on how to deal with this situations and I myself came out with the idea of repeating the last week training in such cases.
Will do so and keep you informed 
21-05-2012, 07:37 PM
Hi!
I was just revising my schedule and I noticed I forgot something important! As I told you there's another race this week, so doing 3rd week of the program seems to have sense, but then the next race will be IN TWO weeks. That means that I won't be able to fit the 3 week sequence before racing again if I perform week 3 this week. I guess that when I planed my schedule some time ago I "ignored" this week's race so I could get a full cycle by 10th June, the date of the next 10K, with minimum impact from the training point of view, even if sacrificing performance on this race. Now I'm not sure what it would be best to do :mmm: also I already set the meeting for tomorrow's 10x400 with friends :whistle:
22-05-2012, 09:46 AM
Hi Albert, we will work in a solution for next week's training according to your recovery
everything should work out OK Cheers TheEd
22-05-2012, 09:53 AM
Uhmm... so then shall I stick to the 3rd week of the program for now as planned or shall I start the next cycle and do the 5x2000 this week?
Sorry for the trouble I didn't get it clear :laugh: |
|
|
