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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 08-09-2010
OK mms .. look after yourself and keep the head up high
you should be soon back in the running shoes
have some pizza AND ice cream
Cheers
TheEd
Improving 10k with regular training - MMS - 13-09-2010
TheEd Wrote:OK mms .. look after yourself and keep the head up high
you should be soon back in the running shoes
have some pizza AND ice cream
Cheers
TheEd
Pizza: Ok :great:
Ice Cream: Ok :great:
Running: Ok :great:
My weekend was really good, as you can see! I could run again last Thursday and started from Day 10 of the program, but with some small changes.
First I ran 45min on Thu, then I run the 5K paced @ 4:50/km this Sat.
Today (Sun) I followed the program I ran 1 hour. So, I intend to follow week 3 up to the race day, next Sunday.
Sep 9th - 60min - Day 10
Night Run
Time: 45min
Dist:7,0K
AHR:151
Sep 10th - OFF - Day 11
Sep 11th - 5K Paced - Day 12
Night Run
Temp:26C
K|Time|AHR
1|04:50|161
2|04:50|178
3|04:50|176
4|04:51|178
5|04:49|178
5|24:10|174
Felt good all the way. Could go faster if necessary.
Sep 12th - 60min - Day 13
Night Run
Time: 60min
Dist:9,6K
AHR:152
Temp:24C
Cheers
MMS
Improving 10k with regular training - TheEd - 13-09-2010
magic .. so we back on the cycle with ease
good
TheEd
Improving 10k with regular training - MMS - 20-09-2010
Hi,
Everything went well last week. I started at the gym last Monday and could follow the program since then.
Yesterday I ran the marathon with some friends (I ran 10,5K). Ran easy and finished around 55 minutes, I guess. Temperature was nice (16C) but had some hills along the way.
Iôll start a new cycle tomorrow. We can later discuss the times for the 2000, ok?
Next 10K race is only on Nov. 28th.
:mrburns:
Tks.
MMS
Improving 10k with regular training - TheEd - 20-09-2010
OK .. we have some time to build towards things and the 2000m session can be increased now as well
feedback after tomorrow's run and then I shall give the pace for the 2k's
Cheers
TheEd
Improving 10k with regular training - MMS - 23-09-2010
Hi Coach,
Everything is fine after the first two days of this cycle. Last night I ran on a treadmill at the gym. Iôm not fond of treadmills but thought I could use them only for the 30min sessions (less impact running on them, right?). I also light exercised, and this morning woke up feeling legs a bit heavy. Certainly, my body is still adapting to working this muscles.
So, how should I slot the gym days? I thought to avoid exercising in days of quality sessions and long runs. This would mean 3 times a week, most of the times.
Sep 21st - 70min - Day 1
Night Run
Time: 70min
Dist:10,7K
AHR:150
Temp:18C
Sep 22nd - 30min - Day 2
Night Run
Time: 30min - Treadmill
Dist:4,8K
AHR:144
Temp:20C
Forgot to ask: how should the 2000m be today?
Tks.
MMS
Improving 10k with regular training - TheEd - 23-09-2010
taking your last 2000m session increase the pace by 5 seconds per km if your legs feel fresh and OK, if not, then either do an easy run or if your legs are OK to do the 2k session then add 5 sceonds per km onto the last session you did
hope this makes sense?
TheEd
ps.. you have to find the balance with the gym sessions to find the benefit
Improving 10k with regular training - MMS - 27-09-2010
TheEd Wrote:taking your last 2000m session increase the pace by 5 seconds per km if your legs feel fresh and OK, if not, then either do an easy run or if your legs are OK to do the 2k session then add 5 sceonds per km onto the last session you did
hope this makes sense?
TheEd
ps.. you have to find the balance with the gym sessions to find the benefit
I decided to go with the second option. But, while I was on my 4th rep, an irresponsible biker left his lane and came towards me. Luckily, I was able to slow down and dodge him, but then couldnôt finish in time.
I woke up Friday with a pain on my right leg, where the femur connects to the hip (Iôm terrible with anatomy, ever worse to translate that!). By Saturday it was better but postponed the long run for Sunday. Iôll rest today (no pain at all) and tomorrow is the 1000m.
Sep 23rd - 4x2000m - Day 3
Night Run
Temp: 27C
K|Time|AHR|RHT
2|08:45|178|162
2|08:40|184|168
2|08:40|186|169
2|09:00|186|165
8|35:05|184|166
Warm night. Felt harder than used to.
Sep 24th - OFF - Day 4
Sep 25th - OFF - Day 5
Sep 26th - 90min - Day 6
Night Run
Time: 90min
Dist:14,2K
AHR:148
Temp:18C - rain
Sep 27th - OFF - Day 7
Tks.
MMS
Improving 10k with regular training - TheEd - 27-09-2010
keep monitoring the leg / hip and make sure to ice the area when you feel any niggles in the future
hopefully it all settles down and there are no problems
enjoy the 1000's
TheEd
Improving 10k with regular training - MMS - 03-10-2010
Hi Coach,
Could manage all the sessions this week, also the gym. My body is getting used to this new routine and Iââ¬â¢m not feeling more tired than usual.
The 1000s session was fine (5s faster than previous), although the 5th rep was harder than normal, made me wait an extra 10s before starting 6th rep.
Sep 28th - 6x1000 - Day 8
Temp:20C
Night Run
K|Time|AHR|RHT
1|04:12|173|166
2|04:08|177|174
3|04:10|181|175
4|04:12|184|177
5|04:15|188|177
6|04:10|182|181
6|25:12|181|175
Sep 29th - 30min - Day 9
Night Run
Time: 30min - Treadmill
Dist:4,8K
AHR:143
Temp:24C
Sep 30th - 60min - Day 10
Night Run
Time: 60min
Dist:9,4K
AHR:148
Temp:22C
Oct 1st - OFF - Day 11
Oct 2nd - 5K paced - Day 12
Morning Run
Temp:22C
K|Time|AHR
1|04:19|167
2|04:21|184
3|04:21|184
4|04:20|182
5|04:16|187
5|21:37|181
No problems with my leg/hip since then. Later today I'm out for an easy 60min.
Tks
MMS:
ps: been reading other threads and glad to see you're able to waddle lately and amazing result on the wife's 1st 10k!