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+--- Thread: 10k beginner - looking to improve. (/Thread-10k-beginner-looking-to-improve)
10k beginner - looking to improve. - bmclough - 24-10-2008
Hi TheEd here is the update for the first 3 days of cycle 2.
Day 1
Replaced with easy cross training, weights, Time-to-run stength exercises and stretches followed by ice on the area of discomfort. Improvement noted.
Day 2
Replaced with easy cross training, weights, Time-to-run stength exercises and stretches followed by ice on the area of discomfort, Feeling good.
Day3
Run Type: Threadmill
Gradient: 0.5
Started with 5 min jog and stretches
Rep 1 (2k):
Starting HR 80,Finish HR 179,Duration 9:30
Rep 2 (2k):
Starting HR 120,Finish HR 18?,Duration 9:18 **HR monitor on the blink.
Rep 3 (2k):
Starting HR 137,Finish HR 189,Duration 9:22
Rep 4 (2k):
Starting HR 137,Finish HR 189,Duration 9:46
Rest Period between Reps : 120 secs
Max HR 189
Ended with 3 min jog/walk and stretches
Session length 37:56
A nice improvement on 3 weeks ago however in terms of time, this was a tough session. Comments welcome.
Day 4 Rest
Legs are tired this morning but feeling good. Looking forward to the long run on Day 5.
I also record my waking HR on the last 3 mornings and got the following results 53,54,53.
Cheers,
B.
10k beginner - looking to improve. - TheEd - 24-10-2008
Hi B
try to remember to maintain the strength and stretching exercises so as to keep the niggles at bay
The 2000m session is the one session that determines total progress over the 10k and further race distance
The 5k session will determine how your 5k pace and speed is developing
But not to fear, all in all, there should be a significant change in overall performance
Enjoy your weekend
TheEd
10k beginner - looking to improve. - bmclough - 24-10-2008
Hi,
I will mantain the strength/stretch daily. I do feel I am getting stronger now and look forward to the tough sessions to see how much I am progressing. I am enjoying the step-by-step approach the program provides and I would prefer to make improvements on week-by-week basis.
I am quietly hoping I can do sub 4:30 for the 1k reps next week. As looking at HR last week I had a bit more to give in that session.
B.
10k beginner - looking to improve. - bmclough - 28-10-2008
Hi
Here is the output from the last 5 days of training.
24th Oct 2008
Rest Day
25th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:19:04
Avg HR: 144
Max HR: 151
Distance: 10.43km (GPS Watch)
26th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:30:54
Avg HR: 144
Max HR: 151
Distance: 4.42km (GPS Watch)
27th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:35:51
Avg HR: 143
Max HR: 153
Distance: 5.23km (GPS Watch)
28th Oct 2008
Run Type: Threadmill
Gradient: 0.5
Started with 8 min jog
Rep 1 (1k):
Starting HR 100,Finish HR 174,Duration 4:28
Rep 2 (1k):
Starting HR 95,Finish HR 179,Duration 4:28
Rep 3 (1k):
Starting HR 115,Finish HR 180,Duration 4:28
Rep 4 (1k):
Starting HR 115,Finish HR 181,Duration 4:28
Rep 5 (1k):
Starting HR 127,Finish HR 184,Duration 4:28
Rep 6 (1k):
Starting HR 127,Finish HR 185,Duration 4:24
Max HR 185
Session length 26:46
I was happy with the 1k session and didnt feel too much burn until the 5th Rep.
Are my paces on the long runs fast enough at recovery speed?
Cheers B
10k beginner - looking to improve. - TheEd - 28-10-2008
Well B .. in all seriousness you should feel very chuffed with that 1k session
that is excellent and shows your progress
remember it is only the 7th October and 'hopeful' prediction was
1000's in 4.30 @ 177 bpm by month end
that will show a dramatic improvement so something to watch out for
your pulse is slightly higher however the pace is there
you well on your way now and if you keep your niggles at bay you should soon be able to transfer this progress into race results
for now keep your long run paces easy (the same) as you are currently running
We still have to get you coping with the 2000m session at a faster pace
however from this feedback there is a major improvement already
excellent work and keep putting something back into your recovery via stretches etc
Nice going
TheEd
10k beginner - looking to improve. - bmclough - 28-10-2008
Thanks for the praise. I was happy I have to say. Coping with the dreaded 2k session is the next step. :laugh:
Looking forward to running the 5k paced on Saturday to see what happens.
B.
10k beginner - looking to improve. - bmclough - 03-11-2008
Hi TheEd,
I will post the data from the last few days tomorrow as I have left all my logs at home. I have a couple of questions for you around the plans etc.
Firstly just as a reminder I have a 6k race on Saturday on a beach and secondly just so we are focussed the 10k approaches on the 6th December.
1. The 6k race fits in nicely to the schedule as this is a race week so will I treat it as so and keep it easy as the week allows. Ideally a longer race would be better for endurance I would think but unfortunately that is the only one out there.
2. Will I have enough endurance training come race day to run 10k as other runners I know are running longer distances to prepare. This is the voice of inexperience talking here.
3. After this 6k race there is 4 weeks to the 10k so we will need to put an extra week into the program for that cycle. I could do week 1 or 2 twice? What you think?
4. For this 10k I would like to decide on a pace as I am not sure if I will make it to sub-45 this time around (lets see how the month goes though).
Anyway take care and I will post some data tomorrow.
B.
10k beginner - looking to improve. - TheEd - 03-11-2008
Hi B
the 2000m session determines your race more than any other session, it is the session to 10k success, I do believe your development is coming along pretty well and you should remain focused on your progress
do note that with each cycle you become a more experienced runner and as you develop everything will fall in place
consider this, as an inexperienced runner if you were to do longer runs now you would certainly become injured
as you become stronger each element of the program is enhanced to bring further results
as for the 4 weeks up to the race, what we shall do is repeat week 1 of the schedule
Hope this helps?
TheEd
10k beginner - looking to improve. - bmclough - 04-11-2008
Sounds good TheEd,
Here is the output from the last few days
29th Oct 2008
Missed this due to work commitments
30th Oct 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:00:18
Avg HR: 139
Max HR: 150
Distance: 8.34km (GPS)
31st Oct 2008
Rest :yes:
1st Nov 2008
Run Type: Outdoors
Gradient: n/a
Duration: 23:01
Distance: 5.00km (GPS)
Splits:
1k - 4:26
2k - 4:41
3k - 4:44
4k - 4:44
5k - 4:26
Additional 1.5k warm-up and cool down
2nd Nov 2008
Run Type: Outdoors
Gradient: n/a
Duration: 1:00:35
Avg HR: 144
Max HR: 155
Distance: 8.71km (GPS)
3rd Nov 2008
Run Type: Outdoors
Gradient: n/a
Duration: 0:34:05
Avg HR: 144
Max HR: 152
Distance: 4.9km (GPS)
10k beginner - looking to improve. - bmclough - 10-11-2008
Hi TheEd
Long time no chat as I have been away from my computer for a while. I have some good and bad news with training.
Just quickly for week 3 I did the Fartlek session and the results were as follows
Run Type: Threadmill
Gradient: 0.5
1st 5 Mins @ 4:30
2nd 5 Mins @ 4:30
3rd 5 Mins @ 4:30
Avg HR: 170
Max HR: 185
Distance: 6k
10min warm up and cool down
so I am beginning to manage the 4:30 pace.
Did the 6k beach race which turned out to be 6.3k and there was major storms blowing us to a standstill so I only managed 30:15. I know that there was 2 mins at least here due to wind though. I learned some more about myself in this run as I let myself relax for the 3rd k to an easier pace where as really I could have kept going and shaved another 10 seconds. I forgot to bring a GPS so I didnt have my splits.
Anyway after I got home my calf was at me so I did some ice and some stretches. Still at me on Sunday so I got some Physio this morning and he found a small tear in the belly of my calf.
Going to have a week of weights and cycling this week and hope to get back on track Monday or Tuesday next week with the last cycle before the Dec 10k. If my recovery doesnt happen we may need to re-plan but I guess that happens a lot in running.