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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 14-04-2009
Hi Ed,
it̫̉s always really good to see that things are going ok and after each cycle ỉ̫m becoming a better runner!
In fact, the 5K paced was easier than the last one. I was also surprised with my time on the 10k easy. I didn̫̉t expected to reduce almost 7min with similar pulse only after two weeks. Any reasons?! :confused:
Well, I didn̫̉t run yesterday. Now :mrburns:
Cheers
MMS
Improving 10k with regular training - TheEd - 14-04-2009
the 2000's and 1000's teach you how to run and pace yourself as well as having a dramatic affect on your fitness
It is a natural progression
enjoy
TheEd
Improving 10k with regular training - MMS - 15-04-2009
Hi Coach,
Just to keep in mind, I started a new cycle yesterday.
Time:70min
Dist: 10,3k
AHR: 150
Same pace as Sunday.
MMS
Improving 10k with regular training - MMS - 17-04-2009
Hi Ted,
time for feedback:
April 15th 30min easy
Time:30min
Dist:4,5k
AHR: 147
==============================
Now the 2000m.
April 16th 3x2000
wu = warm up (1k)
cd = cool down (0,6k)
K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?
As you can see, I managed better my pace on each rep. And the results were really motivating!
The last one to compare:
April 2nd 3x2000m
wu = warm up (1k)
cd = cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?
===========================
For this weekend, therẻ̫s a chance Ỉ̫ll have my long run on Sat. The past two were 75min on Sunday. If I run tomorrow, how long should it be?
Cheers
MMS
Improving 10k with regular training - TheEd - 17-04-2009
75 to 90 minutes should be fine
an interesting and positive feedback from the 2000's is the recovery pulse rate
there is a definite improvement
let's see how the 1000's go next week
Enjoy your weekend
TheEd
Improving 10k with regular training - MMS - 21-04-2009
Hi Ed,
I used this weekend to run in the morning and, as expected, my pulse was higher than usual, although I didn't feel the runs as difficult as the AHR may show.
April 18th Long Run (morning)
Time: 93min
Dist: 13k
AHR: 160
====================
April 19th 30min easy (morning)
Time: 30:20
Dist: 4,4k
AHR: 157
====================
This one, on Monday, I ran at night as usual
April 20th 30min easy (night)
Time: 30:00
Dist: 4,6k
AHR: 144
====================
Today is 1000m. Hope the weather helps keeping the rain away!
Tks
MMS
Improving 10k with regular training - TheEd - 21-04-2009
looking forward to your 1000m feedback
TheEd
Improving 10k with regular training - MMS - 22-04-2009
Hi Coach,
herẻ̫s the results of yesterdaỷ̫s 1000m.
April 21st 5x1000m
wu: warm up (1k)
cd: cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140
As you remember, my last 1000m wasn̫̉t good, because of a hard week at work.
April 7th 5x1000
wu: warm up (1k)
cd: cool down (1k)
K|Time|AHR|Rest|RestHR
wu|07:02|145|01:00|139
1|04:53|166|01:00|160
2|04:44|169|01:00|158
3|04:43|174|01:00|168
4|04:45|174|01:00|167
5|04:47|175|01:00|169
cd|06:50|158|01:00|149
The previous one, on March 24th was the better until yesterdaỷ̫s.
K|Time|AHR|Rest|RestHR
wu|07:08|144|01:00|138
1|04:35|161|01:00|155
2|04:45|168|01:00|159
3|04:38|168|01:00|161
4|04:51|168|01:00|162
5|04:43|168|01:00|162
cd|07:00|159|01:00|155
So, I believe wẻ̫re in the right direction.
Tks
MMS
Improving 10k with regular training - TheEd - 22-04-2009
most definitely MMS
looking as though it is working in the right direction
TheEd
Improving 10k with regular training - MMS - 26-04-2009
Hi Coach,
Yesterday I woke up with a pain in my right trapezius muscle (I believe), probably because of a wrong position during sleep. I could barely move my head to the right and it was really painful moving to the left. :rip:
So I iced it, took some painkillers, etc. all day long and decided to skip the 5K paced run.
Today I feel much better but there's still some pain and I'll not run the 10k easy in order to fully recover from it.
Tomorrow should be a rest day before going through another cycle, but looks like Iâââ‰â¢ll wake up better. Now I ask for your advice: Should I have another day off or could I run a 30min easy? :whistle:
Before this, two 30min easy:
April 22nd
Time: 30:15
Dist:4,5k
AHR:147
April 23rd
Time:30:02
Dist:4,8k
AHR:147
Tks again!
MMS