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+--- Thread: Sub 35:00 10km (/Thread-Sub-35-00-10km)
Sub 35:00 10km - NtutuL - 16-06-2015
Cool, thanks, perfect. That's one less thing to worry about that week
Interesting day today.
Did an AM run, 10km very easy, 4:58/km, avg HR was 138 on a hilly course, 133m elevation gain, I live near the bottom of a valley so can't avoid the hills.
In the afternoon did the 6x1km. I didn't set up my watch properly so the first rep was a bit chaotic, I run a loop but had set the distance wrong. Anyway set it up properly after for the remaining 5. Splits were
3:20
3:19
3:20
3:21
3:19
3:13
Very consistent. Actually felt like I was struggling early on, 3:20/km felt awfully quick, but on the last two reps something clicked!
That's all for now. Going to try and get in another AM run then will report back on Saturday after the 5km paced run
Cheers
Sub 35:00 10km - TheEd - 17-06-2015
certainly a lot more to come
onwards
TheEd
Sub 35:00 10km - NtutuL - 21-06-2015
A few updates.
Paced run on Saturday morning didn't go according to plan. Friends of mine were doing a 25km relay event (5x5km) and needed a fifth member so I filled in. I did the first leg and got caught up with the speedsters up front, ended up running 17:09, a 5km PB at not 100% 5k effort but not a 10km effort either. Splits were (approximate from km boards):
3:20
3:25
3:30
3:30
3:20
0:04 to finish
Still don't feel like I'm moving particularly quickly so it's strange to me that time was quick, especially the finish
This morning went out for a sedate 15km @ 4:40/km. These distance runs are feeling ridiculously easy at the moment.
Can I pick your brain about something. I read a lot about increased mileage and particular doubles improving performance (improved recovery, aerobic capacity etc). How quickly does one see these effects at the high end. I'm not rushing to see effects just interested from an academic perspective (very interested in the science of running, thinking of taking my PhD in that direction when I eventually do it). I'm definitely looking at September as my peak and each run to then is developmental so not in a rush, and will definitely not force things. One thing I'm noticing is that while I'm comfortable running more mileage, 20-25/km week, than I ever have, I'm less fatigued than before, I'm recovering quicker day to day and my steady to easy runs are dead easy. It's such a pleasure, genuinely enjoying and looking forward to every run at the moment!
Cheers
Sub 35:00 10km - TheEd - 23-06-2015
Hi Ntuti, congrats on the 5k, in truth I have you penciled in for certain times and so your time is not unexpected, if you want to see what I think you capable of look at this thread
http://www.time-to-run.com/forums/showthread.php?t=2974
and see that I expect the same times from you
now coming to your question about aerobic runs and recovery, and your adaptation and the 'how long' it takes
your increased aerobic runs in that short build-up would be of major benefit to you, the am runs would assist in improving circulation and easing off the fatigue of the muscles. The length of time it takes to adapt differs from one individual to the other
from a (so-called) scientific perspective it is considered that aerobic runs improve deep capillary density and development in the leg muscles, and with this development is the better transportation of blood which is linked to better oxygen consumption. I have tried to keep it short and more towards a 'laymans' perspective
though, while typing, I did get carried away wiring, and have removed that and will consider a future article. I hope this is suffice for now
TheEd
Sub 35:00 10km - NtutuL - 24-06-2015
Cool thanks, that answers my question
The improvements will come but of course dictated by the individual and how they respond to training. I'm definitely feeling the recovery effects, covering more miles in a day but feeling great on my afternoon runs and recovering in time for the run the next day!I had read the early parts of that sub 35 thread but read through to the end now. His development is impressive, and that's something to aspire to. I wonder if the multisport aspect helps with aerobic boost for running? I'll be chuffed if I get to where he is, running low 33s
(by the way I have a running bet with my father that I'll never break his 10km PB which is the family record: 31:58. His marathon best was 2:30:42 at London in 1997 in the same cycle)Just to update further, Monday did an easy 13km, just under 60min, Tuesday did my morning commute recovery and then went to the track to do the 10x400s. I hadn't done that session February, been doing the 3x5min instead so it was a change. A bit like the 6x1km and 5km race I didn't feel like I was moving. I was checking the 100m splits for the first two reps (75s and 76s) but it was stressing me out so I just felt my way through the sessions and concentrated on running with good form, relaxed and not straining. Splits were:
75s
76s
76s
76s
76s
75s
75s
76s
74s
75s
I still feel like I'm adjusting to this higher turnover compared to a lot of the steady to high end aerobic stuff I did during the build-up. I'm hitting the paces so hopefully it will click.
By the way, I was debating not racing this weekend and saving myself for the race on 25 July, the race on offer is far from a PB course, 112m total elevation gain but I've decided to go just to get back into the groove and maybe a bit of mental callousing as well to remind myself what a 10km feels like. Here's the course profile:
![[Image: CIAoEi3VEAAodlX.png]](https://pbs.twimg.com/media/CIAoEi3VEAAodlX.png)
That gradual pull from 2km to 7km and then that nasty will stifle the pace a bit. I'd just like to put down a good time. I was in sub 36 shape last time but between the short course and the lace debacle in the last race, I don't have that on record so that's probably my tentative goal, anything quicker than 36:00
Cheers
Sub 35:00 10km - TheEd - 24-06-2015
I would race this weekend, as you have nothing to lose and everything to gain
nothing ventured nothing gained and you are in the right space currently
then back to training, learn to relax at speed, once you push to get on pace, you need to do everything to relax yourself mentally and achieve good form without dropping off the pace
the more often you do this in training, the more 'fun' racing becomes
enjoy
TheEd
Sub 35:00 10km - NtutuL - 26-06-2015
Unfortunately things have not gone to plan this weekend. My car had to go in for a service today but the service center wasn't able to complete the work on time and the car won't be released until tomorrow
There is another race on Sunday but I'm not sure I can get to it. I have a very close friend's birthday to attend on Saturday evening, and even though I'm swearing off any alcohol while in training it's likely to be a lateish evening (11 to midnight) and I don't want a piss poor effort the next day.I thought however to keep to the rhythm of the program I'll do some sort of paced run, or a time trial, followed by an easy 60 min on Sunday?
Very disappointed but I feel in great shape so hopefully will carry this through into the next cycle
Cheers
Sub 35:00 10km - TheEd - 26-06-2015
relax up . go to party and run the race .. all quite simple
enjoy
TheEd
Sub 35:00 10km - NtutuL - 27-06-2015
I'll see what happens. The race is pretty far, ~60km away (Joburg race, I try and stick to Pretoria races as much as possible), but I'll tentatively plan to drive down. I generally don't do well on little sleep, though did manage a 55:41 15km last year on 3 hours sleep!
I don't like taking two days off, creature of habit, so I'll just do an easy 30-40 min shakeout run today and some strides and see how I feel tomorrow morning and hopefully can give it a good go.
Cheers
Sub 35:00 10km - TheEd - 27-06-2015
Hi N, try to develop on from the 6 x 1 min fast / slow
it is a good routine to have, so a light warm up and then the session
flowing and relaxed
TheEd