Sub 45 Minute 10K by Sat Sept 13

[chim]

In a 5K race back in October I ran at a 4:13 min per km pace, and my most recent speed work seems to suggest I'm in as good a shape, if not better, so I think, in race conditions, I should be able to do sub-21 5K.

you moving in the right direction however to be 'assured' of your 1.35 half, you must be able to run below 21 minutes for 5k

do you think you able to do this currently?

TheEd

[chim]

I'm currently on Day 15 on the program which calls for 3 x 5min @ 10k pace with 1min easy

Since, I'm not planning to race this weekend, and my next race is a half marathon February 15, do you think it would be advisable to re-start another cycle this week, starting with a 6 X 2K this Thursday.

This would allow me to finish the cycle early and get a proper two week taper prior to the half marathon.

[chim]

Ran my half marathon yesterday - felt really good over the first 10K, but faded badly in the second half of the race, and ended up running 3 minutes slower than I ran my personal best in October - clearly a pacing issue and overestimating my fitness level.

The good news is I ran the first 10K comfortably in a time of 45 minutes 10 seconds, and I feel pretty comfortable running sub 45 now...

Next race is 10K on April 19, 2015 plan to get in at least 2 cycles in before the next 10K.

Here are my splits for the half marathon. Heart Rate monitor malfunctioned again.

Splits Time Cumulative Time Moving Time Distance
1 4:23.6 4:23.6 4:24 1.00
2 4:31.7 8:55.3 4:31 1.00
3 4:27.5 13:23 4:29 1.00
4 4:20.8 17:44 4:20 1.00
5 4:29.1 22:13 4:29 1.00
6 4:31.6 26:44 4:31 1.00
7 4:31.0 31:15 4:31 1.00
8 4:35.2 35:50 4:36 1.00
9 4:37.8 40:28 4:37 1.00
10 4:41.3 45:10 4:42 1.00
11 4:43.3 49:53 4:43 1.00
12 4:41.6 54:34 4:42 1.00
13 4:45.9 59:20 4:46 1.00
14 4:45.5 1:04:06 4:45 1.00
15 4:53.6 1:08:59 4:54 1.00
16 5:19.9 1:14:19 5:19 1.00
17 5:23.9 1:19:43 5:24 1.00
18 5:30.2 1:25:13 5:31 1.00
19 5:44.8 1:30:58 5:45 1.00
20 6:23.1 1:37:21 6:22 1.00
21 6:00.7 1:43:22 6:01 1.00
22 0:26.9 1:43:49 0:27 0.09
Summary 1:43:49 1:43:49 1:43:49 21.09

[TheEd]

chim, put it down to experience, you must get the pace judgement right and things will improve

have you got your long run up to 18km without any problems?

onwards

TheEd

[chim]

I have been running 18k since the end of December bumping it up 1k a week up to 22k at between 5:10 to 5:20 pace and feeling very comfortable.

chim, put it down to experience, you must get the pace judgement right and things will improve

have you got your long run up to 18km without any problems?

onwards

TheEd

[TheEd]

we may need to work on breaking the long run into 5k segments at pulse to start with correlating the pace with pulse

making it a progessive run starting at 140 for the first 5k, picking it up to 150 bpm to the 10k, and then 150 to 155 to the 15k

then the last 5k 155 to 160 max

would be interesting to see the pace of the run accordingly

TheEd
ps.. please ask questions for further clarity

[chim]

Understood... will try it this Sunday.... this run used to be my long slow run, but I think in order to get heart rate to that level, I'll have to pick up the pace...

we may need to work on breaking the long run into 5k segments at pulse to start with correlating the pace with pulse

making it a progessive run starting at 140 for the first 5k, picking it up to 150 bpm to the 10k, and then 150 to 155 to the 15k

then the last 5k 155 to 160 max

would be interesting to see the pace of the run accordingly

TheEd
ps.. please ask questions for further clarity

[chim]

Ran a 5K race today. 20:55 was the chip time. Downhill for the first K, and elevation gain the last 2k, and had trouble maintaining pace.

Split Time Distance Avg HR Max HR

1 03:46.7 1 150 156
2 04:10.8 1 158 160
3 04:11.3 1 160 161
4 04:22.5 1 159 161
5 04:25.8 0.98 161 164
Summary 20:57.3 4.98 158 164

Have been trouble staying on the program but have been staying active running with different running groups, and feel strong.

Next race is on April 19, 2015 so will try to get back on the program and get one cycle in before the next 10K.

Based on my 5K time, do you think sub-44 is doable?

[TheEd]

yep, from your 5k time a sub 45 should be 'doable'

however, doing the 2k session and 1k sessions are imperative

you do the long runs already

and as long as you don't break down you can get to your goal

TheEd

[chim]

Here was my attempt to do my 26k long run today based on heart rate per your suggestion... had trouble locking into my heart rate and getting my heart rate up to 140 to start.. 140 seems to be my heart rate when I run fast at the end of the run..

Heart rate monitor was malfunctioning in the first two k, so just ignore the data from the 1st 2k.

----

Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 06:09.5 1 6:10 125 173
2 06:22.2 1 6:22 136 179
3 06:09.3 1 6:09 109 113
4 06:08.9 1 6:09 111 114
5 06:10.8 1 6:11 114 118
6 06:00.5 1 6:00 113 117
7 05:50.9 1 5:51 114 118
8 06:01.3 1 6:01 113 118
9 05:30.1 1 5:30 117 127
10 05:07.2 1 5:07 119 128
11 05:54.8 1 5:55 110 118
12 05:22.4 1 5:22 119 123
13 05:42.6 1 5:43 112 121
14 05:11.0 1 5:11 118 127
15 04:58.9 1 4:59 125 131
16 04:48.6 1 4:49 133 136
17 05:04.3 1 5:04 130 138
18 05:08.0 1 5:08 128 131
19 05:07.4 1 5:07 129 133
20 05:07.9 1 5:08 123 130
21 04:57.7 1 4:58 130 135
22 05:13.7 1 5:14 131 136
23 04:45.8 1 4:46 137 140
24 04:53.5 1 4:54 136 139
25 04:50.6 1 4:51 140 143
26 04:54.1 1 4:54 139 142
27 01:26.3 0.29 5:00 139 142
Summary 22:58.3 26.29 5:26 123 179