going for sub 40

[gjoko]

I'm thinking of doing another 10K this weekend. It'd be a small local race with familiar course, same day registration etc.

This weeks plan:
Mon: 30 min easy
Tue: 30 min easy
Wed: 3 x 1600 m @ 4.10/k with 3 min rest
Thu: 30 min easy with 6 x 1 min fast/slow
Fri: Rest
Sat: 10K Race

Any thoughts?

After that, off training period and build up (thinking of 2+6 weeks). I intend to do some weight lifting once a week during the build up. Just to gain some power back. I haven't visited gym all year and it starts to feel like it too.

I'm planning also to join some winter cup races (doing the cycles), but don't have anything specific in mind yet.

[TheEd]

swap Tues and Wed around and it should all be good

enjoy

TheEd

[gjoko]

Last night I didn't have time to go the tartan so I opted a (~350m) cinder track next door. The track has no marks for splits nor lightning so I had to use full laps to measure distance. Since the 1600m became 1400m.

3 x 1400 @ 4.10/k (=5.50/1400m)

1|5:44
2|5:44
4|5:48

Calves were still bit stiff from the race but otherwise running felt strong.

[TheEd]

please keep me informed, would be wise to take a rest day today

no weight bearing exercise

increase protein intake as well to assist muscle recovery

will wait to hear from you

TheEd

[gjoko]

I've walked like 12km today already, so I'll call it a day for working against gravity then... from now it'll be rest and protein.


Do you have any advice for a racing strategy on Saturday?

Last week I had success with even-pace (sub 21 5k) but maybe had too much left to give for the last k. So this time I was thinking of picking up the pace bit earlier, maybe from 7k..

The surface is pretty much 50/50 gravel/asphalt. Steep Cross Countryish hills @ 4k,5k (2x) and 9k.

[TheEd]

OK .. here we go .. the standard practised race strategy

jump out quick the first 100m to get yourself a good position, so you don't have to get caught behind slow runners who have started too fast

then settle into a rhythm according to race pace, this is important, you must get the balance and pace right

then from the 1k mark, look to run even splits according to the target time you looking for. Take it 1k at a time and don't try make up time, but look to run each km on target

from the 7km you have to start working and your last km should be as fast as your first km

please ask questions

TheEd
ps.. must create an article for this 'race strategy'

[gjoko]

Much obliged, very insightful.

Legs felt good during the Fartlek. On first fast 'rep' I tried to simulate the quick 100 m and then settling into pace. It went well.

After the race more questions following

[gjoko]

Helloh coach!

Had a very nice race today. Course was 10k ± 100m and time ~42.15 (still waiting for official results). Very happy with the time. I can now use it as a reference if I decide to do a hard 10K one day.

Calves felt pretty tired during warm up, but during the race they didn't really bother.

km|pace|splits
1|04:04 04:04
4|04:05 16.24
6|04:12 24:39 twisted my ankle and fell down
7|04:30 29:09
8|04:10 33:19
9|04:44 38:04
10|04:10 ~42:15

I had pretty even kms till the 5k and that's where I lost the leading lady and had to run by my self the second half. On an uphill at 6k I ran over a loose rock and rolled over my right ankle. Lost few seconds there. The ankle feels OK now.

I also weighted 73.5kg before race opposed to 71.5kg last weekend. Gotta stop eating my wife's apple pies

Anyway, I'll take few days off now and go enjoy the harvest.


Have a great weekend!

[TheEd]

gjoko .. first off .. make sure you ice that ankle and strap it as you may have problems from tomorrow .. keep me informed

are you happy with the run?

TheEd

[gjoko]

You were right about the ankle. It's a bit swollen now. Nothing serious tho. I'll keep icing it.

Besides the few side steps the race was nothing but a positive experience. Official time was 42.13.

Next week I'll start the off training period. I'm becoming more aware of the paces by feel. So I'll do the relaxed easy runs with no gadgets. At least for me no electronics makes the running more enjoyable.

What's your opinion about hill sprints? Would it have some positive/negative impact on recruiting fast twitch fibers during the build up? I know there are the 'over rolling hills' session but.. I was thinking about 10 sec sprints once a week. Starting from few reps per session and adding two reps till I could do 10 of them.