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+--- Thread: Staffan trying to go sub 40 (/Thread-Staffan-trying-to-go-sub-40)
Staffan trying to go sub 40 - TheEd - 01-08-2011
when u hit the sub 4 minutes per k on the 2k session you will feel the difference
will be interesting to see the 1k feedback
enjoy
TheEd
Staffan trying to go sub 40 - stakkman - 03-08-2011
TheEd Wrote:when u hit the sub 4 minutes per k on the 2k session you will feel the difference
will be interesting to see the 1k feedback
enjoy
TheEd
km/time
1/3.31
2/3.38
3/3.45
4/3.51
5/3.50
6/3.50
I did the previous session (easy 10km) on monday morning (05.24) and this one on tuesday night (17.32) which gave me about 35 hours of rest for my legs, the warmup was very good, 1200 m walking without shoes, then 800 m jog/easy sprints before the easy stretch.
After the fourth run I decided that I should take it easy and try to keep the same pace in the fifth run to be able to give everything I had on the sixth run. Good plan in my ears, but I couldn't manage to increase pace in the last run. Yet I am pretty satisfied with the result, the average pace is 6 seconds faster than last time (3.44/3.50) and I ran the first km much faster than last time.
Staffan trying to go sub 40 - TheEd - 03-08-2011
Hi Staffan, you must be careful not to overdo things when feeling good
instead of going quicker in the 1k session, stick to the pace and try to get the balance right in the other sessions
your 1k running certainly shows the speed is there however the endurance is what will need to come on par with your speed and in turn the speed endurance gained from the 2k session
your 1k times show that there is a great amount that can be achieved in your running
a few more cycles getting the 2k pace in line with the 1k pace and you will see a big jump in performances
try keep it together as you may find the next few weeks too easy, so the advice now is to focus on the easy runs and your long run over the weekend
all is looking good, you may need to have a little patience
beware that you do not run too quickly with the paced run on Saturday and I recommend that you do not try to go quicker than 19:30 .. anything between 19:30 and sub 20 will be good leaving you to focus on the longer run
enjoy
TheEd
Staffan trying to go sub 40 - stakkman - 07-08-2011
TheEd Wrote:Hi Staffan, you must be careful not to overdo things when feeling good
instead of going quicker in the 1k session, stick to the pace and try to get the balance right in the other sessions
your 1k running certainly shows the speed is there however the endurance is what will need to come on par with your speed and in turn the speed endurance gained from the 2k session
your 1k times show that there is a great amount that can be achieved in your running
a few more cycles getting the 2k pace in line with the 1k pace and you will see a big jump in performances
try keep it together as you may find the next few weeks too easy, so the advice now is to focus on the easy runs and your long run over the weekend
all is looking good, you may need to have a little patience
beware that you do not run too quickly with the paced run on Saturday and I recommend that you do not try to go quicker than 19:30 .. anything between 19:30 and sub 20 will be good leaving you to focus on the longer run
enjoy
TheEd
Yesterday I ran the 5 K session, after receiving your feedback I figured that reaching sub 20 wasn't my only goal but to actually make it under 20 minutes while keeping the pace, without the need to rush in the end and be exhausted after 5 k just to make 20 minutes. Enough said, results:
km/time/pace
1/3.45/3.45
2/7.44/3.59
3/11.42/3.58
4/15.41/3.59
5/19.39/3.58
Without saying that this was easy, it wasn't difficult and I wasn't tired at all afterwards (if I compare with previous 5k session for example). If I would have wanted to I could have run faster/further, the real test is in less than one week and I'm very exited about it.
My only concern is that it is very easy to keep the pace on the running track where I know exactly how far I've run and how much time I've used but on the race I think that there is nothing more than a 5 km marking and I think that the only strategy I can use is to run fast in the beginning in order to be sure that I'm not going to slow.
Staffan trying to go sub 40 - TheEd - 07-08-2011
your best option is to run with someone who has run sub 40 before and hang on to them for as long as you can
check your 5k time and see whether you still on target
enjoy
TheEd
Staffan trying to go sub 40 - stakkman - 07-08-2011
Finding a person who has run sub 40 before won't be so hard. Out of the 20 000 + persons who are going to run, the 2000 in my group is expecting to run between 35 and 40 minutes.. So the general pace will probably be quite good.
Staffan trying to go sub 40 - stakkman - 11-08-2011
15 start with 10 x 400m R 60 400/86sec - no faster P
August 9:distance/time
,4/89
,4/88
,4/86
,4/90
,4/89
,4/89
,4/88
,4/89
,4/88
,4/89
didn't run faster this time!
16 easy day of 40min running
August 10: 36.18 minutes 7.99 km (4.33 pace or 13.21 km/h)
17 30min easy 6x1min fast with 1min slow - 1min @ Race Pace F
August 11: let me see if i got this right now: first 1 minute fast (15+ km/h) then 1 minute slow (~10 km/h) six times.
Staffan trying to go sub 40 - TheEd - 13-08-2011
good luck for tonight
TheEd
:mrburns:
Staffan trying to go sub 40 - stakkman - 13-08-2011
So I started in the very first group in the race, which means that in front of me is at maximum 2000 persons who has the goal to not run slower than 40 min (200 of them are real competition runners going as fast as ~30 min). Still there was some congestion in the start which forced me to do some zig-zaging, yet I had a good first kilometer passed at 3.47.
After the first kilometer there was barely any congestion, atleast none that affected the running much. The layout of the track was slightly different since last year but no big surprises. Second intermediate (2 km) was 7.37 so I was still maintaining the pace there.
Third was at 11.18 but I think that it's a bit fast so the 3 km marker is probably a bit early which the fourth intermediate confirmes as I passed it at 15.33 making 3rd intermediate 3.41 and 4th 4.15, together they are 7.56 and in average 3.58 which makes a bit more sense if it wasnt for the fifth intermediate.
Just prior to the 5 km marker is a steep uphill (I would estimate it to be about 200 m then normal for for 100 m then steep(er) again for another 200 m) and I think I lost some time there, even if I got some back in the downhill just afterwards. Anyway, the time at 5 km is 20.03 (diff between 4 and 5 is then 4.30?!) and thinking back on it, just now I would say that this is a "long" kilometer even if the slopes would steal some time from me.
A problem is that it would be interesting to see the sixth intermediate to tell if it was any shorter so that I could have a good explanation for the weak fifth intermediate, but there wasn't any 6 km marker from what I noticed so I just took the seventh km as an intermediate. I passed the 7th km at 28.13 (8.09), at that point I realized that I was slightly behind my target and my strategy now was to make a quite easy 8th km and then push hard the last two.
8th km was passed at 32.15 meaning that the last km was done in 4.02 and I was sticking to the plan, but when I passed the 9th km, which also had a ~300 m uphill, the time was at 36.29 (4.15) and I thought to myself that: sh*t, now I have to run REAL fast.
So I did, I would say that at the last 400 m I was running as fast as I could and the vomit was nearly there. Sorry to say though I didn't manage to run faster than 3.52 on the last kilometer so the time I ended up with was 40.20.8 on my clock and according to organizers webpage I finished in 40.19...... So I was pretty close anyway, as far as the competition with the staff at work goes I was the fastest and only two guys from our corporate was faster (35.51 and 38.36).
Staffan trying to go sub 40 - TheEd - 14-08-2011
Staffan, this is a good result .. I hope you can find a few more races to make the most of the forthcoming form?
congrats .. is this a Personal Best?
TheEd