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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - DaveM40 - 02-04-2011
Yes I agree with these paces.
I will run them at the track I think.
I just hope I can get the pacing right.
Thanks for all the help
Dave
10k & 21k Training - TheEd - 02-04-2011
you will be fine .. today's run will provide you the correct ingredient for the pace needed
enjoy
TheEd
10k & 21k Training - DaveM40 - 07-04-2011
Hi TheEd - hope things are good with yourself.
I did the 5 x 2000 today. I ran it at the track in great weather (14 degree, sunny and light breeze). :great:
time / ave hr / max / after rest
1/ 7:15.7 / 158 / 164 / 107
2/ 7:18.4 / 159 / 164 / 117
3/ 7:16.9 / 162 / 166 / 121
4/ 7:19.0 / 162 / 166 / 125
5/ 7:19.1 / 163 / 165 / 120
Ave per rep 7:17.8 (3.39 per k)
I was pretty solid throughout. This is the first time I ever ran this workout outside. I always used the Treadmill before.
I recovered well after and legs feel fine now - not too tired.
I am pleased with the session.
10k & 21k Training - TheEd - 07-04-2011
then the session is equivalent to a minimum 7.10's inside
nice to be going forward with a positive feeling in your stride
:great:
heEd
10k & 21k Training - DaveM40 - 13-04-2011
Hi TheEd
I did the 6 x 1000 session yesterday. I was on a short family visit, so I ran them on the seafront walkway. It is 100% flat and 5 miles long, so quite good to train on.
time / ave / max / after rest ( My max is 177)
1/ 3.29 - 158 / 164 / 107
2/ 3.23 - 162 / 166 / 117
3/ 3.29 - 166 / 169 / 125
4/ 3.24 - 167 / 171 / 131
5/ 3.31 - 168 / 172 / 135
6/ 3.35 - 167 / 171 / 130
Ave 3:29 against target 3:30 to 3:25
I worked hard and was tired on the last 2 reps - but I felt good and the legs were feeling nice.
Probably pushed too hard rep 2!I warmed down by having a stand in the sea - great for legs that have just worked out hard :great:
Paced 5k tempo on Saturday - shal I do it on road or at the track? What do you think?
Thanks!
Dave
10k & 21k Training - TheEd - 13-04-2011
track may prove to be too rigid, though if you plan a few track races then the paced run on the track will be beneficial
are you happy with things overall?
TheEd
10k & 21k Training - DaveM40 - 14-04-2011
Hi TheEd
Thanks for the reply.
I am aiming at the road racing this year - so I have found a 5k road circuit for the Tempo. It is not flat but has no hard climbs, just one longish incline - not steep at all. Should be ideal. The only track race I MIGHT attempt is our club 10000M championship. It would be a good PB opportunity as I run okl on the track, but they have not decided a date and my road race calender is coming first this summer.
I am feeling great right now. Legs and mind both in good shape. I look forward to some racing. Next race is Saturday 23rd - a local 5k trail race. It is a 10 minute jog from my house to the start. They free to enter and are called ParkRuns. They run every Saturday at 9am. Check out the link - we have over 100 in the UK now and they have spread to Denmark now!
http://parkrun.com/home.aspx
Not a quick course, but a chance to run hard and maybe get a top 3 finish. I will then do another 3 week cycle and have a 10k entry for 15th May!
10k & 21k Training - DaveM40 - 16-04-2011
Hi TheEd - hope all is good for you guys.
I did the 5k tempo today. As per my last post, I decided to run it on an gently undulating road course. The weather was great; 18 degrees / light breeze.
I ran it in 18:01 at an average HR of 166 and ave pace 3:37.5. I am pleased with that.
passed 1k in 3.38 and 4k in 14:30
I quite relaxed to 4k -feltlike 10k intensity. I guessed I sensed the end in sight and pushed a bit at the end. Legs great today and enjoyed the running.
Next week
mon - 45 easy
tue - 10 x 400 (1) aiming sub 80
wed - easy 45
thu - standard fartlek
fri - rest
sat - 5k trail race
sun - 60 easy
All ok?
10k & 21k Training - TheEd - 16-04-2011
Hi D ... I read your blog post .. seems as though the tempo run indicates towards good things
nice to see
TheEd
10k & 21k Training - DaveM40 - 19-04-2011
Hi TheEd
I did the 10 x 400 at the track today. All ok - good weather (20 degrees light winds).
time / ave hr / max / after rest
1/ 80.3 - 147 / 160 / 105
2/ 77.4 - 150 / 163 / 115
3/ 78.0 - 152 / 165 / 122
4/ 78.1 - 156 / 165 / 125
5/ 78.8 - 153 / 167 / 125
6/ 78.7 - 154 / 168 / 127
7/ 77.9 - 155 / 169 / 131
8/ 79.4 - 158 / 170 / 134
9/ 77.3 - 159 / 172 / 138
0/ 75.6 - 162 / 172 / 133
ave pace - 78.2
I am pleased with this. I have not done any 3k pace speed work at the track since January, so I felt this was a solid session.
***** STOP PRESS ******
I just found out that our club 10000m race is next Thursday!
Loads of notice as usual ... :duh:
I want to run it, so I have a plan;
I will do this week as planned including the 5k trail race. Then I will run the 10000m race in place of the 5 x 2000 I would have run on that Thursday.
Sound ok?