Working towards my first sub 45 10K

johanbakx

Hi Ed,

Thursday session done. Finally a bit cooler, also ran late in the evening. Warm-up and cool down total 3.6k, pace 5:15.

2k 8:58 (4:34, 4:24)
1k 4:27
1k 4:32
1k 4:24

Total intervals 5k in 22:23.

For the 3rd and 4th km I tried to slow down a bit. I felt like I was going a bit too fast, but when doing intervals I am always afraid of going too slow, so didn't manage to slow down that much.

The weekend will be super hot again, but I'll try to run late or early. Nine days to the race, any advice on the next couple of days? Also, at what pace should I be doing my easy runs?

Johan

***TheEd*** · 28-06-2019, 06:38 AM

Hi there Johan, you can now repeat your last week before the race as you did before the last event

enjoy and stay comfortable

TheEd

johanbakx · 30-06-2019, 09:11 PM

Hi Ed,

Two days of rest and a long run today, 14k easy, 76 min at 5:25.

The race is saturday and I’m thinking of a 5k time trial tomorrow. Is that sensible or too close to the race?

Johan

***TheEd*** · 02-07-2019, 11:01 AM

Hi Johan, stick to the same routine as before your last race

the routine is what will give you confidence long-term

same process

good luck

TheEd

johanbakx · 05-07-2019, 06:12 PM

All right, finished up my training.

Tuesday 3x 5 mins
4:33
4:30
4:27

Wednesday
6x1 min at +/- 4:35

Thursday 31 mins easy 5:23

Tomorrow the race! It’s still a bit hot here but the race starts at 20:00 so that’s good. I’ll be going for 46:40 (4:40). I’ll try to run consisten, I’ll let you know!

shadydaz · 06-07-2019, 10:36 AM

Good luck Johan ????

johanbakx · 06-07-2019, 11:27 AM

(06-07-2019, 10:36 AM)shadydaz Wrote: Good luck Johan ????

Thanks Shady! Smile

johanbakx

Hi TheEd,

it was a good race, I ran a PB by 4 seconds to finish in 45:39! Pretty good since I wasn't expecting to be close to the 45 mark. My aim was 46:40 (4:40) so a good result. My watch ended at 10.32k, and for the last 320 meters I needed 80 seconds, so I added 8 seconds to my splits:

4:17 Honestly thought I did't start too fast, but it's just very difficult to start slow with so many others around me I find
4:24
4:34
4:36
4:32
4:43
4:40
4:36
4:42
4:36

After the race 2 weeks ago with 30c, conditions were perfect today, around 18c at race time. It was a small field, but enough people to always have a target. I ran pretty consistent to my feeling, although I do see k 5,6 and 9 were a bit slower. I was going for 46:40, but during the race I noticed I was close to the 45 mark. I just couldn't go any faster, I really gave it a good effort, can't fault myself there!

Now, safe to say I am back to my best after 10 weeks of training. Now I need to go next level. My next race is September 1st, 57 days away. I want to be as prepared as I can be by then, without being over-trained. What training blocks would you suggest for this period, straight into another cycle for now? Looking forward to your feedback!

* On a sidenote, since my watch ended at 10.32k, I checked the course on a distance measuring site and I measured the race at 10.28k. I just emailed the organisers if the race was exactly 10k, and if not, if they knew the actual distance. If it was indeed a bit longer and I would go by my watch, then I actually finished 10k in 44:20 Big Grin

. I'll give an update when I get a reply (update: they say it is officially measured at 10k).

Now let's get even faster! Cool

Johan

shadydaz · 07-07-2019, 10:53 AM

Great effort Johan!! We love a pb!!!!

johanbakx

(07-07-2019, 10:53 AM)shadydaz Wrote: Great effort Johan!! We love a pb!!!!

Thanks Shady! Now work hard for those last 40 seconds! If I train well enough, I'll have some margin.