Let's try this again... - Printable Version +- Running Information Forums (https://www.time-to-run.com/forums) +-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone) +--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback) +--- Thread: Let's try this again... (/Thread-Let-s-try-this-again) |
Let's try this again... - TheEd - 17-06-2010 21 minutes currently should be fine, there is no need to race the paced 5km .. it is more towards half of intentional 10km race pace so a 21 minute 5km is a 42 minute 10km this should give you an idea of the range TheEd Let's try this again... - wookie - 19-06-2010 TheEd Wrote:21 minutes currently should be fine, there is no need to race the paced 5km .. it is more towards half of intentional 10km race pace Tried to do 21:00, keeping around 4:05, strong head wind, assumed I kept up the pace, turned around, gave it a bit to take advantage of the wind in different direction although it felt like it was still hitting me (seriously, it always feels like I'm running into the wind), couple check of watch would be 3:58 or 4:05 figured I'd keep that pace and whatever it worked out to be happy with. Looked at my watch at 4.7 km and it was 19: something, thought whoa, can I beat 20:00, went for it and ended at 20:07. I swear I didn't over push (although I did have to push the whole time) until the last 200 - 300 meters. Completed 5.00km 20:07 4:01/KM Average HR 172, Max HR 181 1st Rest 90 seconds AHR 156 2nd Rest 90 seconds AHR 127 3rd Rest 90 seconds AHR 117 4th Rest 90 seconds AHR 114 5th Rest 90 seconds AHR 102 Don't feel to bad in my stomach, worried a bit before, had butterflies as it was going to be a hard session and I was nervous about getting sick again, but so far feel fine. Day 15 I don't quite understand (that's on Monday, today being Friday) it looks like 18 minutes of running 5 mins fast, 1 min slow 5 mins fast, 1 min slow, 5 mins fast, 1 min slow, is that correct or is there something before/after? Thanks a lot! Have a good weekend. Looked at the weather Said Wind:19km/h Wind gusts: 28km/h Let's try this again... - wookie - 19-06-2010 Stomach ended up hurting more than originally thought. Ouch :taped: Might not have been as bad as tuesday, but wasn't fun... Let's try this again... - TheEd - 19-06-2010 wookie .. OK .. you have to take the rough with the smooth you gave that a bot of a 'tonk' focus on recovering thereafter you have the 'fartlek' session right the 5 minutes paced is at 10km race effort this can be a tough session because of the short rest all quality sessions have a short warm up and warm down Cheers TheEd Let's try this again... - wookie - 19-06-2010 TheEd Wrote:wookie .. OK .. you have to take the rough with the smooth HAHA, I have no idea what that bolded part means Feeling okay this morning. Stomach feels a little off - but will probably be fine by the end of the day. Should I do my 60 minutes today if I feel fine? Wednesdays 60 mins was fine. Let's try this again... - TheEd - 19-06-2010 bot = bit looks like you ran that harder than you should of you got a nice time and the then tummy pain that is the rough with the smooth nice time = smooth tummy pain = rough good to hear you recovered TheEd Let's try this again... - wookie - 22-06-2010 Okay, Saturday June 19th Day 13 60 Minutes Completed 11.57 km, 60:00 5:11 / KM AHR 150 BPM, MHR 158 BPM Sunday June 20th Day 14 30 Minutes Missed (fathers day, long day, lots of commitments) Monday June 21st (today) Day 15 3 x 5 mins @ pace, with 1 min easy 5:00 1.24 km 4:02 / km AHR 163 MHR 172 1:00 145.56 M 5:46 / KM AHR 158 MHR 167 5:01 1.24 km 4:01 / km AHR 171 MHR 177 1:00 158.10 M 6:26 / KM AHR 164 MHR 173 5:00 1.23 km 4:03 / km AHR 171 MHR 177 I biked to and from work today. 30 minutes there 16km 45 minutes home 16km One is a lot of downhill, obviously the opposite on the way home. Thanks Let's try this again... - TheEd - 22-06-2010 good to see the routine coming along nicely TheEd Let's try this again... - wookie - 24-06-2010 TheEd Wrote:good to see the routine coming along nicely Okay - I missed the 40m run yesterday, was tired from the bike to work (first day on my bike in a month) and the 5minx3 session. Figured it was better to take a day off. About to head out for my 30 min run, last run before race day :yikes: Have two questions. 1. Turning around - I'm going to need to turn around during my 10km race. On the 1km x 6 days or 2km x 4 days I obviously change direction in the rest time. On the 5 km day I had to turn around, complete 180, and I did during the 3x5 min session day during the 5 min session (grasping a pole to spin around and keep pace haha). Any suggestions for what to do, or how much energy/time is wasted doing a 180? 2. What pace should I be going for? 41:00 and if I feel good near the end try to kill it? 3. (yeah, I only said 2 :mmm can I swim or ride to work tomorrow (thursday), race being on friday? Thanks Let's try this again... - TheEd - 24-06-2010 first off take a rest day before the race, you have nothing to gain by exercising before the event as for the 180 pole, rather play it safe and make the turn safely without trying to go as fast as you can 4.05 per k gives a 40:50 time for 10km Hope this helps TheEd |