19-02-2009, 08:32 AM
Thanks again. The old saying "duh dime bar" springs to mind but! - cheers for clarifying.
:-)
:-)
Running Information Forums
The Training Zone
10K Training Feedback
sub 40 10 k. Please advise
sub 40 10 k. Please advise
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19-02-2009, 08:38 AM
(This post was last modified: 19-02-2009, 08:42 AM by robbie_1000.)
On race day i'm gonna take my original 10k route on again.
Best time originally was around 43.37secs. I want a new PB :whistle: What advice can u give me on how to race with my new found speed  I'm hoping to beat 43 - but i don't want to get out of the traps to early and blow it :noway:
19-02-2009, 09:07 AM
Normally your first km you can jump out strongly
thereafter for the next 5km you can run attempting to hold back all the time where you run at an even pace then you try to increase the tempo slightly for the following 3k before putting major effort in for the last 1km if you go out too quick you will simply fall apart new found speed and all enjoy TheEd
19-02-2009, 10:21 AM
First 1k is up hill to complicate things.
But ok i'll start off at 4.20per k and see what happens keeping it even til 6k, jump to say 4.15per k then go banzi for the last 1k - which is again up hill grrr..... Cheers
19-02-2009, 10:26 AM
nope never start quickly on an uphill
simply consider running everything without the first km quick you don't recover from an uphill blow out TheEd
19-02-2009, 11:04 AM
Cheers will do.
:-)
19-02-2009, 09:09 PM
Quite a nice session that was.
Don't quite know what happened with the watch. But i ran 2k in 10 mins first then ran at 3.52pk fast pace and 5.00pk slow pace. All ready for race day :please: let me beat my PB of 43.37secs. Cheers again Ed Rob:whistle:
20-02-2009, 07:04 AM
the session is meant to be more a psychological boost
enjoy the challenge Saturday if you run wise there is no doubt you should beat the time TheEd :jive:
21-02-2009, 03:52 PM
(This post was last modified: 21-02-2009, 04:41 PM by robbie_1000.)
New PB today on the circuit i've raced for the past 2years in November.
42.47secs ahr167 mhr210 I think the mhr210 is bogus btw which has messed up my overall hr readings :mad: I didn't run the race as you suggested and i wanted. I was cauious at the start but it was a hill anyway so i think i was naturally slower. The ups and downs reflect the hills and not sudden changes in my pace effort. Early on if i didn't take advantage of the easy downhill sections i'd be even slower, or should i run slow on the downhill sections also early on to give me more later in the race?? It seems as if i have 2 gears. 1 gear for running 99% of the race and another when i see the finish line!! If i'm honest i feel like the sub 40 is out of reach for the forseeable future. :mad: Help:please:Ed. Is all hope lost. Shall i just stick with the Treadmill:mad: 42.47secs avg pace 4.16secs L1 4.27 ahr173 mhr210 L2 4.19 ahr164 mhr168 L3 4.03 ahr165 mhr169 L4 4.07 ahr164 mhr167 L5 4.20 ahr166 mhr169 L6 4.16 ahr166 mhr169 L7 4.07 ahr167 mhr170 L8 4.23 ahr169 mhr171 L9 4.29 ahr169 mhr172 L10 4.11 ahr169 mhr174
21-02-2009, 03:57 PM
Actually beating my Pb by 50 secs isn't too bad thinking about it :whistle:
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