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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 27-03-2011
Ok thanks. So next week is like this?
mon - easy 60
tue - easy 45 + 15 a bit harder
wed -easy 60
thu- fartlek 5 x 8 min
fri - rest
sat - 4k TT
sun - 75 easy
All ok?
10k & 21k Training - TheEd - 27-03-2011
perfect .. with Sunday being 90 minutes ...
Cheers
TheEd
10k & 21k Training - DaveM40 - 31-03-2011
Hi TheEd - just a quick update ...
I did the 5 x 8 min fartlek this morning. A windy day, so I was glad of the HR monitor to keep the workout sensible
1/ 157 / 160 / 128
2/ 157 / 159 / 127
3/ 157 / 160 / 128
4/ 157 / 158 / 127
5/ 156 / 159 / 130
I was quite pleased all in all. Felt in control and not pushing throughout.
You can tell I was using the HRM a lot, by the almost identical HR averages
Rest + sports massage tomorrow - then 4k TT on Saturday morning. I hope for a less windy day .....
All the best ... Dave
10k & 21k Training - TheEd - 31-03-2011
a nice feel to things here .. to the 4k time-trial
here's to a good day and a good result to get us back to time orientated thinking
TheEd
ps.. a good result as in feeling a mental edge and zip returning
10k & 21k Training - DaveM40 - 02-04-2011
Hi TheEd - hope you are having a good start to the weekend.
I did the 4k TT today.
I ran it on the exact same course as last October. It is a 800m road loop in a local park. There is a slight incline,but nothing much. The weather was ok - with a medium wind. The park is quite sheltered by big trees, which helped keep down the wind effect.
I did it in 14:01. I was pleased with that and it compared favourably with previous efforts of 15:02 in July 2010 and 14:20 in October 2010.
I ran it hard but controlled and felt in a good groove. I ran the last 300m harder. I did not take any splits as I wanted to concentrate on running relaxed and not stress about times / paces. The ave Hr was 167 with a max at the end of 172 (my max HR is 177). I felt I ran this at a sort of 5k road race intensity ....
My legs were good today and I recovered very quickly after the TT. Shame it was not a 5K road race as I would have bettered my PB on todays form!
Is it time to start on the training cycles now? I feel ready.
Best wishes
Dave
10k & 21k Training - TheEd - 02-04-2011
thank you .. this is what I was hoping for but did not want to say, as it could have gone pear shaped
yes, we now go towards the onwards and forwards
next is sub 13:30 and you on your way to this year's development
OK .. enjoy the long run tomorrow and a return to 2000's come Thursday
what do you have planned for the week's training?
TheEd
ps.. I am enjoying the smile on your face and I am sure you feel you could have had a good 10k on the 10th if need be
10k & 21k Training - DaveM40 - 02-04-2011
Thanks for the reply. This week will be as follows;
mon - easy 45 + strength
tue - easy 75
wed - easy 45
thu - 5 x 2000
fri - rest
sat - easy 90
sun - easy 45 + strength
I would like to try doing a couple of shorter runs on easy days. I have little time left to strength train if I do 60 minutes run each time. Is this ok? :mmm:
10k & 21k Training - TheEd - 02-04-2011
that should be fine Dave however the 1hr assists aerobically towards recovery from hard sessions and races .. so you will need to watch yourself that you don't try to race at the top for too long a period
this is something we can monitor more closely (that is relating to too many races)
all looks good though
TheEd
ps.. and what pace for 2k
- yes, I do have the pace already but what do you call?
10k & 21k Training - DaveM40 - 02-04-2011
Hi TheEd - regarding the 5 x 2000 pacing.
I am looking at trying to run each around 7:20.
Maybe starting 6 x 1000 @ 3:30 to 3:25 the week after?
I agree about peak racing. On my planner I have a key 4 week period of 3 races in June 124th to July 2. This is vital to my effort to get on the podium for the overall series prizes. After July 2nd race there is a change of emphasis to 21k with the race on September 4th. So I will race intensely for a short race period time.
What do you think?
Dave
10k & 21k Training - TheEd - 02-04-2011
you starting at 7.10 to 7.20 Dave
you are ready for this now
aim at 7.10 - 3.35 per k
and yes, the 1000's will be 10's per k quicker which is 3.25 to 3.30
Any thoughts?
Cheers
TheEd