Sub 45 Minute 10K by Sat Sept 13

[TheEd]

on we go .. here is the final week

Sunday 7-Sep 1 hour easy running
Monday 8-Sep easy 30 min running
Tues 9-Sep 3 x 5 min at 10K pace with 1 min easy
Weds 10-Sep easy 20 to 30 min running
Thursday 11-Sep light warm up then 6 x 1 minute fast / slow
Friday 12-Sep Rest
Saturday 13-Sep Race Day


Thurs session: 6 x 1 minute @ projected race pace then 1 minute easy .. 6 times

keep the session relaxed and keep it easy before race day

TheEd

[chim]

Sunday - 1 hour run, 10.17 km, 5:54 min/km

Monday - 30 min run, 5.58 km, 5:23 min/km

Tuesday - 3 x 5 min at 10K pace with 1 min easy

did a better job locking onto race pace this run

1st - 5 min, 1.11 km 4:30 min/km pace
2nd - 5 min, 1.11 km 4:30 min/km pace
3rd - 5 min, 1.12 km 4:28 min/km pace

[TheEd]

nice going chim, may the run down to the event be a success

TheEd

[chim]

Ran a chip time of 45:21 - a hillier course today, with a big hill near the end of the race - but I felt pretty good and in control for most of the race. Just couldn't keep it at 4:30 for km's 5 to 9 but also no major blow ups like in some of my other races.. Weighed in at 198 lbs before the race, so down about 5 lbs since my last 10K.

1 4:20.8 Avg HR 142 Max HR 152
2 4:22.7 Avg HR 153 Max HR 156
3 4:30.0 Avg HR 155 Max HR 158
4 4:30.9 Avg HR 156 Max HR 158
5 4:37.2 Avg HR 155 Max HR 159
6 4:35.8 Avg HR 158 Max HR 161
7 4:34.7 Avg HR 157 Max HR 160
8 4:37.6 Avg HR 157 Max HR 160
9 4:34.0 Avg HR 159 Max HR 163
10 4:31.2 Avg HR 160 Max HR 165
Last .06 km :13.5 Avg HR 164 Max HR 164

[TheEd]

chim this is a good run, I take it, it is another PB

really tough about the hill at the end, however you now have a marker for this course

well done

TheEd

[chim]

Thank you... very happy improving by over two minutes, with only having completed two cycles of the program.. so looking forward to more..

I have three events planned to close out my running season. Would like to get your suggestions on whether to continue on with another cycle, and then just increase my longer runs to train for the half marathon coming up, or should I take a break and just run with my running group, and resume the cycle after the half marathon in October 12.

The events are as follows:

October 5 - 5k - charity untimed event - sort of want to run this one hard as I have not run a 5K before and have no PB - but my "A" race will be half marathon the following weekend.

October 12 - Half Marathon - looking to beat my time of 1 hr 51 minutes from my first half marathon in June - however I ran that one 10 lbs heavier than what I weigh now and also ran that one more conservative, so my plan is to really attack this course, and run at a more aggressive pace.

November 16 - 10K - since I wasn't able to run sub 45 in my past race, I added this race, flat course, should be perfect for me, if conditions are good, and I am at same fitness level as I was in this past weekend's race, I know I can run the sub-45.

[TheEd]

it could be wise to have a week easy now then 1 week build-up and then roll into the cycles again, the 5k can be your marker and the half will also be fine, then solid towards November

for the rest of this week, run every 2nd day (20 to 30 minutes) and take things easy mentally

then next week Build-up - www.time-to-run.com/training/10k/buildup.htm

do week 1 and then we roll towards everything else again

please ask questions for clarity

TheEd

[chim]

Did the easy week, and the 1 week build up and raced my 5k yesterday (Sunday).

Finished in a time of 20:37 - course may have been a .10k short according to my Garmin. Went out a little too fast, and lost a bit of time in the uphill section at the 3K mark. Weight back up slightly to 201 lbs.

1 3:57 1.00k Avg HR 145 Max HR 151
2 4:03 1.00k Avg HR 154 Max HR 157
3 4:31 1.00k Avg HR 155 Max HR 158
4 4:36 1.00k Avg HR 154 Max HR 157
5 3:31 .90k Avg HR 156 Max HR 163

Next up is half marathon on October 12 - I'm out of town until Thursday, so will not be able to get any runs in until then.

[TheEd]

nice going chim

you happy with everything currently?

cheers

TheEd

[chim]

Yes.. everything feels great going into the half marathon... ready to get back and tackling a sub 45 in the 10k after though..