Sub 45 Minute 10K by Sat Sept 13

[chim]

had a great run today, running a 43:02 on a flat course...through the 5K mark at 21:10 but then started cramping a bit a the 8K mark so backed off a bit..

[TheEd]

nice chim, how are you balancing your training these days?

still able to put the sessions in?

TheEd

[chim]

Ran a half marathon on Saturday in a time of 1:35:35.

I've been running with various running groups over the past couple months just to keep myself motivated to run and mix things up a bit. Running about 5-6 times a week and mixing track work, with tempo runs, and longer runs. I don't have any goal races coming up so just trying to maintain an athletic base

There is a 10K coming up on September 19 but undecided whether I will run. If I do, I will start back up another cycle.

[chim]

Racing on September 19 so back on the training plan again. Did the 5 X 2K R 90s workout today.

Split/Time/Avg Pace/Avg HR/Max HR
1 08:22.5 4:11 141 147
2 08:18.1 4:09 143 148
3 08:19.5 4:10 146 150
4 08:20.2 4:10 148 152
5 07:57.2 3:59 151 158

Effort was fairly relaxed.. the easiest 5 X 2K workouts I've ever done.. usually after this workout I have nothing left in the tank and really have to work hard in the last 3 intervals to maintain speed but today was pretty easy. Kicked it in on the final interval.

[TheEd]

good to see you again chim

what have you been doing inbetween now and before going back on the program?

have you been maintaining your long runs etc?

TheEd

[chim]

I had been increasing my running from 5 days to 6 days a week. Averaging about 60KM per week, with a track/speed workout on Saturdays, long run of 20K on Sundays, and a mix of easier runs and harder runs during the week.

good to see you again chim

what have you been doing inbetween now and before going back on the program?

have you been maintaining your long runs etc?

TheEd

[chim]

Had a good workout. Based on my 5 x 2k workout and this one, can you suggest a target time for my upcoming 10K race?

6 x 1 K Rest 60 secs

Split/Time/Avg Pace/Avg HR/Max HR
1 04:00.1 4:00 137 148
2 03:58.5 3:58 145 150
3 04:00.2 4:00 147 152
4 03:59.4 3:59 148 154
5 04:02.9 4:03 151 156
6 04:02.8 4:03 150 154

[TheEd]

definitely close to a sub 42 minute 10k

how do you want to approach this on race day?

what 5k time are you aiming for?

TheEd

[chim]

For the 5K paced run I can try for a 21 minutes?

For race day, the course is a fair course. Not too many big hills, but the first half is net downhill, and the second half is net uphill, with a big hill going down 1st K of the race, and a big hill coming up at the last K of the race.

I was going to try to do the first K at 3:50, and then K's 2-9 trying to hit a 4:10 pace (but allowing myself to go as slow as 4:15 if I can't hit, particularly in the second half of the race), and then everything I got the last K.

definitely close to a sub 42 minute 10k

how do you want to approach this on race day?

what 5k time are you aiming for?

TheEd

[chim]

Raced today: Official chip time of 42:31 and a PB by 31 seconds... tough course (hilly) and conditions today, but ran as well as I could.

5K split time - 20:47

Split/Time/Distance/Avg Pace/Avg HR/Max HR
1 04:01.7 1 4:02 145 152
2 04:09.5 1 4:10 152 156
3 04:13.9 1 4:14 153 155
4 04:11.5 1 4:11 153 155
5 04:13.9 1 4:14 153 157
6 04:23.7 1 4:24 154 156
7 04:13.1 1 4:13 153 154
8 04:18.7 1 4:19 152 154
9 04:15.7 1 4:16 151 154
10 04:15.9 1 4:16 0 0
11 :14.4 0.08 3:09 0 0
Summary 42:32.0 10.08 4:13