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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 03-03-2009
another day off
the long run was obviously too soon
feedback and then we can see where you are
TheEd
Improving 10k with regular training - MMS - 03-03-2009
Hey Ed,
Good news. Feeling much better now and with this second day off I hope Ỉ̫ll be fine tomorrow. You believe it was the long run responsible for this cold?
Do you think I could run a 10K race this month? Therẻ̫s two good races. One on the 15th and another on the 29th.
Back to you!
MMS
Improving 10k with regular training - TheEd - 04-03-2009
MMS .. you should be able to do the race on the 15th
the long run came too soon after the 2000's and you maybe should have only done a 1hr run that day
30 mins easy
and then feedback
you need to do a 6x1000m session either Friday or Saturday
Cheers
TheEd
Improving 10k with regular training - MMS - 04-03-2009
Hey Ed,
Fell like Ỉ̫m getting better but therẻ̫s still some to be recovered. The 30min today will give us an idea.
So, after that, if we realize that ỉ̫m fine, would be another 30min on thursday and then de 6x1000m? :mmm:
Tks again!
MMS
Improving 10k with regular training - TheEd - 04-03-2009
yes, the 1000's can also be done on Friday if necessary
but first recover from 'sniffles'
TheEd
Improving 10k with regular training - MMS - 05-03-2009
Hi Ed,
tonight 30min easy:
Distance: 4,8km
AVR: 159
Wanted to go esier than my last 30min so it was 300m shorter but with the same AVR. Feels like i'm leaving this cold behind.
So, another 30min this Thursday?
Cheers.
MMS
Improving 10k with regular training - TheEd - 05-03-2009
yes, another 30 minutes this Thursday with the last 5 minutes slightly faster
so after 25 mins pick up the pace slightly
monitor the breathing and from this we can see whether you ready for the
1000's
TheEd
Improving 10k with regular training - MMS - 05-03-2009
Ok!
Ỉ̫ll keep 6:00min/k during 25 minutes and then 5:40min/k the last 5min. Ỉ̫ll provide you feedback of both speeds (distance and AHR).
What do you think of these two paces? :mmm:
MMS
Improving 10k with regular training - TheEd - 05-03-2009
paces are fine
hopefully you back to normal and ready to go forward
TheEd
Improving 10k with regular training - MMS - 06-03-2009
Hi Ed,
tonight's run was very nice, despite the hot weather at the time (8:30pm 29̼̉C).
The results of 30min are:
* first 25min:
4,20km 5:57km/min AHR:160 (MHR:166)
* last 5min:
0,88km 4:41km/min AHR:172 (MHR:175)
* Total:
5,08km 5:54km/min AHR:162 (MHR:175)
Felt normal again. But, what do you think?
Tks!
MMS
ps: my watch doesn't record the max heart rate. I check it each lap and assume that it would be the max at the time. Keep doing it?