Sub-40 10K on 3-4 days/week

[kk_law]

Hi TheEd,

Any thoughts on this week's training? I'm hoping to do an easy hour or so today and then a 5K tempo on Saturday, probably at 4:10's. Let me know if that makes sense based on my sessions this past week?

Thanks,
KK

[TheEd]

5k at 10k goal pace

that should wrap it up

TheEd

[kk_law]

Hey TheEd,

Did the 5K tempo today, felt good. I was aiming for 4:05/km. Hard but controlled effort.

1 4:03, avHR 153
2 4:07, avHR 164
3 4:06, avHR 167
4 4:02, avHR 171
5 4:03, avHR 173

20:22

Now just the roll down to the race on the 20th. 10x400 on Tuesday at 86, correct?

Thanks,
KK

[TheEd]

nice and controlled KK .. rather consider doing:

3 x 6 minutes fast @ 10k race pace with 2 to 3 minutes easy in-between

instead of the 400m session

cheers

TheEd

[kk_law]

Hi TheEd,

I hope you're having a good weekend. I had my first 10K race for the year today and wanted to report back with details.

42:21, ran the same course last year in 43:15.

Splits as follows:

KM Split AvHR
1 4:08.5 147
2 4:04.0 160
3 4:07.7 164
4 4:06.3 167
5 4:08.0 167
6 4:14.2 169
7 4:08.8 170
8 4:14.6 171
9 4:17.7 173
10 4:16.8 174
11 :35.0 179

Felt pretty good through the first 5K (20:35 or something) and slowly faded near the end. Started to drift through 6, tried to bring the focus back at 7 but slowly faded near the end.

All in all I was happy with the run, I know I only have 1 cycle under my belt so only upwards from here. I might do a short run tomorrow and then rest Monday before starting the next cycle.

KK

[TheEd]

nice going .. learning to race 10k correctly can be the most helpful part of getting a decent result over the distance

you need to feel in control at the 7km mark or else it can be quite a painful ordeal over the last 3km

well done on the improvement

Tuesday = Day 1 .. endurance run

take care

TheEd

[kk_law]

Hi TheEd,

Just a quick update on this week's running.

Did some biking on Sunday and took Monday off. Tuesday was 14.5km at 140BPM, 1:20 total time. I believe that's around 5:30 pace, a few hills sprinkled throughout that route. I felt pretty good, easy effort. It's been hot here still (by West Coast standards anyways).

Did the 5x2K yesterday, thought I would try 4:10's. Felt ok the first 3 and then slowly faded. Not sure if the heat was a factor but I'm guessing it's more speed endurance (as you had mentioned before) than it was temperature.

1 8:17.6 av156 max165
2 1:30.4 recovery 126
3 8:18.5 av164 max176
4 1:31.4 recovery 126
5 8:25.8 av171 max197 (pretty sure HRM is starting to go wacky here)
6 1:30.6 recovery 133
7 8:30.7 av204 max237 (what?! I think HRM was on the fritz again)
8 1:31.2 recovery 136
9 8:36.0 av182 max215 (here too)
10 1:31 recovery 133

Anyway, not as fast as I was aiming for but happy that I didn't cramp up and despite the numbers I do feel stronger compared to the last 2K session.

Planning on doing 22K long run on Saturday. There aren't very many 10K's to run in August but there is a possibility that I could run a half-marathon on Aug 10. What are your thoughts on that? Would it be better to run a 5K test on my own and focus on building my speed through 10K for fall racing rather than give the 21K another go?

Thanks,
KK

[kk_law]

Long run today, 22.5km in 2:15. Hilly route again, felt ok through the first half but legs died on the way back when the hills really start rolling. No HR data, need to get a new battery but was not breathing hard at all, just took it easy. Legs got a bit crampy over the last 5k.

Will rest tomorrow and maybe do an easy run on Monday in prep for 6x1k on Tuesday.

Let me know your thoughts on what to do at the end of this cycle when you get a chance.

Thanks,
KK

[TheEd]

KK consider doing the 21km .. there is no harm in having a half run

just change your expectations and run in paced controlled manner

if you feeling strong the last 3k then have a go

enjoy

TheEd

[kk_law]

Ok, managed to get an official bib for the race (sold out early). We'll see how it goes. I'll pick your brain about pacing next week as we get closer to the date.

Ran an easy 10K @ 5:30/KM on Monday and did the 6x1K yesterday, splits below:

1 4:07.9
3 4:04.1
5 4:02.9
7 4:04.6
9 4:04.4
11 4:02.8

It was hot out again but I felt pretty good this time (much better than on the long run). No running today, on location all day but will try to get an hour in tomorrow before heading off for a long weekend.

I have the 5k tempo to do this weekend but I'll be in a pretty hilly area - any thoughts on how I should use this weekend to prep for the 21K next weekend? Should I just run a hilly 5K tempo at 4:10? Or should I do a longer tempo but at HM pace?

Thanks,
KK