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+--- Thread: Working towards my first sub 45 10K (/Thread-Working-towards-my-first-sub-45-10K)
RE: Working towards my first sub 45 10K - johanbakx - 24-10-2021
Ed, I’ve only gone and done it!!! Finally! Super happy!
The HR monitor was a game changer. It made me see the easy runs needed to be a lot slower and I adopted the 80/20 rule so most of my runs were at a much slower pace than before. That worked really well!
Today was my 10k race and beforehand I’d never felt better, but of course I still had to do it. Finished in 43:52!! Finally I broke the 45
, now I can focus on just getting faster and a better runner.Thanks a lot for helping me along the way, you’ve been too generous with your time on this forum! Whenever there’s a noteworthy result I’ll let you know on here. Cheers Gavin
Splits:
4:14
4:16
4:16
4:23
4:24
4:26
4:26
4:29
4:33
4:21
43:52 ?
RE: Working towards my first sub 45 10K - TheEd - 25-10-2021
very happy for you Johan .. do you have a park run in your area
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 25-10-2021
Not anytime soon, why do you ask? You want me to go even faster soon? ?
RE: Working towards my first sub 45 10K - TheEd - 25-10-2021
the faster your 5k becomes the easier it is to improve over 10k
with your faster 10k all the other 'above' distances become quicker
TheEd
RE: Working towards my first sub 45 10K - johanbakx - 31-10-2021
Makes sense! Got a half marathon planned February 6th, I’ll see if I can run a shorter race leading up to that.
RE: Working towards my first sub 45 10K - johanbakx - 23-05-2022
Hi Ed, how are you? Hope all is well.
it's been a while ago but I had another good race result in March. A new PB on the half marathon of 1:38:04 (avg. 4:39/k). Super happy with that! The running by HR has really transformed my running. I can go much faster during intervals and during the races. My previous half marathon PB was 1:48 (a bit impeded by hot weather though), so that's 10 minutes taken off!
Currently I am base-building, then I am aiming for a sub 20m 5k in October followed by a fast 10k right after. Then I wil be base-building again in november-december, and then I will start training for the Rotterdam marathon in April 2023!
Cheers,
Johan
RE: Working towards my first sub 45 10K - TheEd - 23-05-2022
Wow Johan ... very nice news
you must be most happy
enjoy the development and take care
TheEd