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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 26-04-2009
Take another day off and try get someone to massage the area
then please provide feedback
TheEd
Improving 10k with regular training - MMS - 28-04-2009
Hi Ed,
feeling OK this morning and ready to start a new cycle! Last week before vacation! :yes:
Cheers
MMS
Improving 10k with regular training - MMS - 29-04-2009
Hi Ed,
Day 1 started yesterday:
April 28th 70min
Time:70min
Dist: 10,1k
AHR:147
===============================
I have programmed a race on June 28th, the same I ran on March 15th. But I discovered a night run on June 20th. I wanted to run this two. The first to compare with the previous and the night race because it feels more comfortable to me run at night.
So, do you think it̫̉s ok to run two races within a week?
Tks!
MMS
Improving 10k with regular training - MMS - 04-05-2009
Hi Coach,
sorry for being away these days but last week was last days before vacation and were hard days at work. Now, feedback from the past sessions:
April 29th 30min
Time: 30:21
Dist: 4,4k
AHR: 146
===============
April 30th 3x2000
wu = warm up 1k
cd = cool down 1k
K|Time|AH|Rest|RestHR
wu|06:56|136|01:30|127
2|09:55|164|01:30|150
4|09:50|168|01:30|151
6|09:45|170|01:30|151
cd|06:56|152|01:30|139
Now the previous 3x2000:
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|?
They were quite the same, but the rest hr wasn't better. I shall consider this as a result of working untill late since that thursday was really tough at work.
==========================
I had a 6-hour drive trip to my hometown on saturday, so I had a 30min instead of the long run this day. Different track. It's on a avenue that's the closest and safest from where I'm staying. It's aprox. 1,1k "downhill", so i'm running all the way down and the all the way up. (according to mapmyrun it's 19m descent).
May 2nd 30 min
Time: 30:12
Dist: 4,5k
AHR:146
================
May 3rd 75 min
Time: 75:00
Dist: 11,2k
AHR:148
================
For the 5x1000 tomorrow I'll go to the park where we have the 1k markers of the 5k track there. I'l try to find a 1k that's similar to the one I run in Sao Paulo.
Cheers! :yes:
MMS
Improving 10k with regular training - TheEd - 04-05-2009
nice going MMS and congrats on getting the sessions out
Well done
TheEd
Improving 10k with regular training - MMS - 10-05-2009
Hi Ed,
Still at hometown and having a great time here!
Feedback from the past days:
May 4th 30 min
Time: 30:05
Dist: 4,5k
AHR: 147
=====================
May 5th 5x1000
I went to the park and the best km to have the 5x1000 was one 50% flat 50% uphill (19m according to mapmyrun). So I started with a warm up uphill and then the first 1000m downhill. After 60sec rest, came back all the way.
wu: warm up (1k)
cd: cool down (1k)
K|Time|AHR|Rest|RestHR
wu|06:48|146|01:00|135 up
1|04:42|162|01:00|150
2|04:43|170|01:00|154 up
3|04:45|163|01:00|159
4|04:48|173|01:00|160 up
5|04:45|167|01:00|161
cd|06:58|154|01:00|? up
it's hard to compare with the last session because of different tracks, but...
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
========================
May 6th 30min
Missed. :whistle:
========================
May 7th 30min
Time: 30:04
Dist: 4,5k
AHR: 147
========================
May 8th 5k paced
Back to the park. It's track is 5k long, but the first 2,2k is uphill (43m according to mapmyrun). So, I went easy on the first 2,5k and then speed up a bit to finish around 24min.
K|Time|AHR
1|04:56|156
2|05:04|173
3|04:47|171
4|04:39|174
5|04:43|175
Tot|24:09|170
The previous one was back in April 11th
K|Time|AHR
1|04:41|160
2|04:40|175
3|04:50|175
4|04:51|175
5|04:58|178
T|24:00|173
=======================
I found a night race on June 20th, 8 days before the same race I ran on March. Do you think we can manage two races within a week?
Cheers
MMS
Improving 10k with regular training - MMS - 20-05-2009
Hi Coach,
came back yesterday from another trip and later I'll post all previous sessions taken. But, I missed 5x1000m yesterday. What should I do for today?
Tks again!
MMS
Improving 10k with regular training - TheEd - 20-05-2009
you can do the 1000m session today and then continue with an easy run tomorrow slotting into the normal schedule thereafter
Cheers
TheEd
Improving 10k with regular training - MMS - 21-05-2009
Hi Coach,
I had de 5x1000m yesterday, but before that, let me provide you the feedback from the past days.
Still at hometown
May 10th 10k easy (morning at the park)
Dist: 10k
Time:67:42
AHR: 160
May 12th 60-70min (morning at the park)
Dist: 10,5k
Time:70:00
AHR: 160
================================
Came back to Sao Paulo for two days before another trip.
May 13th 30min
Dist: 4,5k
Time:30:00
AHR: 140
May 14th 3x200m
wu = warm up (1k)
cd = cool down (1k)
K|Time|AHR|Rest RestHR
wu|06:56|133|01:30|126
2|09:42|164|01:30|142
4|09:45|168|01:30|146
6|09:44|170|01:30|151
cd|06:56|152|01:30|138
Very similar results comparing with my best 3x2000 so far.
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|?
===========================
On May 15th I traveled to the southest state to stay a few days in the mountains. There, I had my sessions on a treadmill.
May 16th long run
Time:66:00
Dist:10k
AHR:147
It was late at night and I was going out, so I run less.
May 17th 30min
Missed. :whistle:
May 18th 30min
Time:30
Dist:4,7k
AHR:145
After lots of chocolate, wine, cheese and italian food....:great: I came back to Sao Paulo on the 19th, so missed the 5x1000.
May 19th 5x1000
Missed. :whistle:
As you suggested, had the missed 5x1000 yesterday.
May 20th 5x1000
K|Time|AHR|Rest|RestHR
wu|07:10|136|01:00|123
1|04:53|164|01:00|150
2|04:40|167|01:00|155
3|04:42|169|01:00|156
4|04:44|167|01:00|158
5|04:45|169|01:00|163
cd|07:02|154|01:00|140
Again, quite similar with the last one taken on the same track last month.
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
==========================
Well, tomorrow I'll have a short trip to the coast. I'll either have my sessions on the beach or on a tredmill. As you can see, I've been traveling a lot!
Trying to get the most of my vacation. :yes:
Next race probably will be a night race on June 20th. Plenty of time to come back to regular sessions and have a good preparation for it.
Tks for all the support!
MMS
Improving 10k with regular training - TheEd - 22-05-2009
magic stuff MMS
hopefully we can get a 2000m session in soon, so let's chat next week regarding the new cycle towards the 10k
TheEd