Working towards my first sub 45 10K

[johanbakx]

Hi Ed,

Ready to go again! Physically I feel good! No fatigue and no niggles, not sure how my speed is.

A more detailed overview of the past weeks, to give you a good indication where I am training wise before the start of the new cycle tomorrow.

After the 10k race Sep 1st I went into an easy week, which was perfect because my wife and I went to Ibiza just the 2 of us without our little girls. We got to run 3 times together which was nice.

Sep 3rd 32:47 min 5.05k at 6:30

Sep 5th 35:05 min 5.03k at 6:59

Sep 7th 31:55 min 5.68k at 5:37 (including 2x 5m at 4:25)

After that week 3 of the build-up. Didn't have much time though that week so missed some training here and there.

Sep 9th 49:19 min 8.37k at 5:32

Sep 10th 66:02 min 11.91k at 5:33

Sep 11th 49:32 min 7.72k at 6:25 (with a friend)

Sep 13th 86:47 min 16.02k at 5:25

Then had quite the party weekend so no training till today again.

Sep 17th 35:19 min 6.61k at 5:21

Today was a warm-up for the new cycle which I will start tomorrow with 80 min easy, followed by 40 min easy Thursday, considering the half marathon which is October 13th. I have not yet decided on my pace yet for the 4x 2k this Friday.

Sounds good?

Johan

[TheEd]

everything looks good Johan .. you have achieved having the down period and a little build-up and then back on target

for the 2k session, look to run 5 to 10 seconds slower than the last session and if you feeling good then consider running quicker over the last 2k

enjoy and good luck

TheEd

[johanbakx]

Hi TheEd,

despite some hamstring niggles, all is going well. It seems the easy week and the build-up week have done wonders for my pace. I'm quite a bit faster, which I didn't expect.

Sep 18th day 1 90m easy, 16.59k at 5:27

Sep 19th day 2 rest

Sep 20th day 3 2x2k

1. 8:30 (4:20, 4:10)

2. 8:29 (4:14, 4:15)

Felt my hamstring a bit, so stopped after the 2nd interval. I was faster than the last 4x2k session (4:21 avg.), but it felt a lot easier. Because of the hamstring took a couple of days rest.

Sep 24th day 7 65m easy, 12.3k at 5:19

Sep 25th day 8 4x1k

1. 4:10

2. 4:01

3. 4:01

4. 3:59

Still felt the hamstring a bit at the end, so stopped after the 4th k. However, this one also felt easier than the last 6x1k (4:10 avg.). My first sub 4m interval that last one, quite nice!

Tomorrow 30m easy, if the hamstring feels ok i'll put in 18k on Friday, then I'll aim for 22:00 for the 5k on Sunday.

Johan

[TheEd]

Hi Johan .. great to hear you feeling good

we must make the hamstring a priority and focus should be getting that right before looking to train more

most important

TheEd

[johanbakx]

Hi Ed,
I’ll keep you posted on the hamstring. Any tips on treatment or excercises?

[TheEd]

Hi Johan, to start with .. ice .. during the day ice .. in the evening before bed, you ice as normal and then if you can heat up something similar to a 'bean bag' and put the warmth on your leg before going to sleep

hope this helps

TheEd

[johanbakx]

Hi Ed,

I have been doing easy runs and the hamstring hasn't been an issue, so today I put in the mileage and all is ok so far. I do need a rest tomorrow and will do the 5k time trial on Monday. Will start fairly easy (4:30), and if it still feels good maybe pick up the pace towards the end.

Sep 26th, day 9

5.64k easy in 30:22 at 5:23

Sep 27th, day 10

6.01k easy in 32:30 at 5:24

Sep 28th, day 11

21.1k easy in 1:57:37 at 5:34

From 18k on it was pretty tough, definitely resting tomorrow!

I'll update you after the 5k on Monday and then we can plan towards the half marathon race in 2 weeks time.

Johan

[TheEd]

great Johan, please be careful with the hamstring during faster running

onwards TheEd

[johanbakx]

Hi Ed,

Just finished the 5k time trial and no hamstring issues, all good. Time was excellent!

4:23

4:19

4:19

4:18

4:06

5k in 21:27 at 4:17, quickest to date.

The half marathon race is next Sunday, 13 days away. How should I approach the last week of the cycle and the week after? My goal is to run a steady half marathon at around 4:55 to finish in 1:43/1:44.

Johan

[TheEd]

Hi Johan, main focus would be to put in your longest training run .. what distance are you up to for your longest run?

TheEd
ps.. nice 5k running and great to hear no hamstring problems