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SUB 40 10K TT, What next? - Printable Version

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RE: SUB 40 10K TT, What next? - TheEd - 11-05-2021

Hi Kyuss, let me know how the calf muscles feel after this session

for the 5k .. start out at 3:45 to 3:50 per k and see how things go

enjoy TheEd

RE: SUB 40 10K TT, What next? - Kyuss - 12-05-2021

Hi,

Calf muscles feels fine but trained, the left calf is not as 'stiff' as the right leg this could be since i ran left in the 400s.
I put anti inflamatory gel on my legs after the 400s yesterday then and i had a healthy meal with salmon after, and protein straight before bed.
My plan today is a easy bike, my feet always feel warm and fresh after this session.

Looking forward for the painful 5k now, this will be on a asphalt road and it will be 2,5km and then 180 turn around, basicly same route as my sub 40 10k.

Best regards
Kyuss

Elevation of the 5k:
 https://imgur.com/a/fO6MIc0


RE: SUB 40 10K TT, What next? - TheEd - 15-05-2021

Hi Kyuss, most important to take care of the calf muscles as it can lead to other complications .. shin splints .. achilles .. ankle problems

your 5k route looks special Smile

TheEd

RE: SUB 40 10K TT, What next? - Kyuss - 15-05-2021

Hello Ed,


My 5k run today did not go as planned, i'm sorry to disappoint.

I could already feel it on the warmup that this was not the day, my hr was elevated a lot on easy run pace.

The weather was the warmest so far this year, about 24 celcius with direct sunlight, my body is currently used too 3-7 celcius (winter is just over).


Warmup:

2,57 km / easy pace and strides.


To the "race":

I started out way to hard, running my first 400 meters in slight uphill in 3:08 - 3:30 m/km pace, i tried to slow down when i got to the top, but i guess wanted more than i was ready for and stayed around 3:40.


Splits:

1 / 3:42 m/km  / 178 bpm / 186 bpm max

2 / 3:43 m/km / 187 bpm / 190 bpm max

Boom, i stopped when i could see that i suddenly was on 4:00 pace right after the last split.

Probably could have just finished it with a ok time, but i did not want to push it more if could not get to around 18:30s.


After this i walked/jogged back to my car and i was so dissapointed by my mistake.

Driving home i was a bit pissed off, so i drived to a Strava uphill segment and took a 2 year old KOM by 6 seconds (3:29 m/km / 440m / 10% grade).


What will you advice me to do from now on? should i give my body a easy week before i start prepping for the 5th of June race?


Best regards

Kyuss




RE: SUB 40 10K TT, What next? - TheEd - 15-05-2021

No Kyuss .. it is OK .. we must remove that 400m session from the Tuesday ..

focus on recovery and you should be OK next time round

TheEd

RE: SUB 40 10K TT, What next? - Kyuss - 20-05-2021

Hello Ed,

I'm back at it, been doing some easy runs and easy biking.
31km of running so far this week.

5 x 2000m today:
47 resting hr in the morning, i felt a bit tired, and i did not have the same kick im used to have.
This feeling going into the 5x2, i was not going to push it, only at the last rep i would push if i had some gas in the tank.

Totals: 14:40 km, 1H:06:50, 4:39 m/km

1 totals: 7:51, 3:56 m/km, 168 bpm.
1 km: 4:00 m/km, 162 bpm / max pulse 173.
2 km: 3:51 m/km, 174 bpm / max pulse 180.
90 sec rest, 149 bpm.

2 totals: 7:49, 3:54 m/km, 175 bpm.
3 km: 3:57 m/km, 169 bpm / max pulse 180.
4 km: 3:52 m/km, 181 bpm / max pulse 185.
90 sec rest, 158 bpm.

3 totals: 7:48, 3:54 m/km, 177 bpm.
5 km: 3:56 m/km, 173 bpm / max pulse 182.
6 km: 3:53 m/km, 182 bpm / max pulse 186.
90sec rest, 162 bpm.

4 totals: 7:49, 3:55 m/km, 178 bpm.
7 km: 3:55 m/km, 173 bpm / max pulse 181.
8 km: 3:54 m/km, 183 bpm / max pulse 187.
90 sec rest, 154 bpm.

5 totals: 7:45, 3:53 m/km, 180 bpm.
9 km: 3:57 m/km, 175 bpm / max pulse 184.
10 km: 3:48 m/km, 185 bpm / max pulse 189.

Warmdown: 2,0 km, 10:26, 5:09 m/km, 157 bpm.


Last 5 x 2000m (April):
Thursday 5 x 2000m

Totals: 12,61 km / Time 55:44 / 4:25 / 165 bpm.

1st totals: 7:38, 3:49 min/km, 170 bpm.
1 km: 3:47 m/km, 165 bpm / max pulse 174.
2 km: 3:50 m/km, 174 bpm / max pulse 176.
90 sec rest, 149 bpm ave.

2nd totals: 7:42 min, 3:51 min/km, 174 bpm.
3 km: 3:53 m/km, 171 bpm / max pulse 178.
4 km: 3:50 m/km, 177 bpm / max pulse 181.
90 sec rest, 152 bpm ave.


3rd totals: 7:45 min, 3:53 min/km ave, 175 bpm.
5 km: 3:54 m/km, 171 bpm / max pulse 180.
6 km: 3:52 m/km, 179 bpm / max pulse 182.
91 sec rest, 159 bpm ave.


4th totals: 7:52 min, 3:56 min/km, 176 bpm.
7 km: 3:57 m/km, 172 bpm / max pulse 180.
8 km: 3:55 m/km, 180 bpm / max pulse 182.
90 sec rest, 160 bpm ave.

5th totals: 7:44 min, 3:52 min/km, 177 bpm.
9 km: 3:55 m/km, 174 bpm / 180 max pulse.
10 km: 3:49 m/km, 181 bpm / 186 max pulse.

Peace
Kyuss Smile" alt="Smile" title="Smile">




RE: SUB 40 10K TT, What next? - TheEd - 21-05-2021

this is such a decent session Kyuss

do look after yourself as improvement that will come from these sessions is going to be quite satisfying

onwards TheEd

RE: SUB 40 10K TT, What next? - Kyuss - 25-05-2021

What is our tought of taking the 1000s to the next level?
I see that people with more milage and with more experience run 10 x repeats instead of 6x.

If adding 4 more reps, should the speed be a few sec slower and the rest 90 sec?

Today i will run 6 x reps, but im thinking of maybe upgrading after this cycle.

RE: SUB 40 10K TT, What next? - TheEd - 25-05-2021

Hi there Kyuss .. the program is specific to achieve certain elements

the 5 x 2000m session is the 10k pace session and the 6 x 1k is the 5k pace session

the 60 second rest is imperative for the 1000m session

the 2000m session is more superior to doing 10 x 1000m and develops speed endurance in a more specific way

I would advise against changing things, first get the results off the least amount before tinkering

also note, that these programs (framework) were used in a squad system, a sub 35 minute 10k was the slower end of group

in the group: 2 athletes were sub 29 .. 2 athletes sub 30 .. 6 athletes sub 31 .. 6 athletes sub 32

so the system works

in your case, things are going well, be more reserved and enjoy the process, unfortunately, I am not around to monitor the sessions but can advise against becoming too keen .. get some results under the belt and see from there

I hope this helps

for more detail see: www.time-to-run.com/theed/10k-training/behind-the-programs

onwards TheEd
ps.. take a look at this link to see a newspaper clip relating to athletes on the program
https://www.time-to-run.com/forums/Thread-Our-10k-Training-Program-Weekly-Mileage

RE: SUB 40 10K TT, What next? - Kyuss - 25-05-2021

Thanks for the good feedback, Ed.

I understand it better now, thank you.

Best regards
Kyuss