+- 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: Sub 36 in 10K (/Thread-Sub-36-in-10K)
Sub 36 in 10K - TheEd - 12-05-2012
in the 5k paced, the session is always better when you build up the pace
with more experience on the program and when the balance comes together everything should start slotting together
enjoy your mountain weekend
TheEd
Sub 36 in 10K - Albert83BCN - 15-05-2012
Back here again!
This weekend in the mountain has been quite relaxing, we walked less than I thought and spend more time taking pictures, so nice for a good recovery.
Then on Sunday night I did my 1h easy run back in the city and yesterday 30' easy on the mill. Good perceived easy pace for the effort and also nice HR monitoring achieving a little bit lower numbers than previous days at similar pace. Something told me that I was getting in shape again after this few days feeling a little bit down and this morning measured lower than 50 bpm again (48-51) for the first time in more than a week, so good stuff.
Today did the 10x400 and I'm pretty happy with the outcome. Did them a little bit faster than 3 weeks ago with both similar HR profile and perceived effort.
The full activity:
http://connect.garmin.com/activity/178528568
And the summary (as always 400m track laps regardless of what the GPS says):
7 1:18.3 0,41 3:11 -> Max. HR 169
8 1:00.1 0,08 12:32 -> HR Down to 134
9 1:16.4 0,42 3:02 -> Max. HR 174
10 1:00.3 0,07 15:13 -> HR Down to 138
11 1:15.7 0,42 3:02 -> Max. HR 176
12 1:00.6 0,07 14:50 -> HR Down to 142
13 1:15.8 0,42 3:01 -> Max. HR 179
14 :59.1 0,07 13:51 -> HR Down to 147
15 1:16.0 0,42 3:01 -> Max. HR 180
16 :58.0 0,07 13:22 -> HR Down to 150
17 1:14.5 0,42 2:59 -> Max. HR 181
18 :58.5 0,06 15:57 -> HR Down to 155
19 1:15.5 0,41 3:02 -> Max. HR 181
20 :59.6 0,07 13:16 -> HR Down to 154
21 1:17.1 0,42 3:03 -> Max. HR 182
22 :58.8 0,07 14:35 -> HR Down to 155
23 1:15.6 0,42 3:00 -> Max. HR 181
24 :59.2 0,06 17:36 -> HR Down to 158
25 1:13.7 0,42 2:57 -> Max. HR 183
Wanted to do them a little bit slower but I did the training alongside with my Sub36 friend and... you know
Three weeks ago:
4 1:18.4 0,41 3:13-> Max. HR 169
5 1:02.8 0,11 9:11 -> Down to HR 134
6 1:18.8 0,42 3:10 -> Max. HR 173
7 :55.8 0,09 10:22 -> Down to HR 139
8 1:19.2 0,41 3:12 -> Max. HR 176
9 1:00.1 0,08 12:16 -> Down to HR 137
10 1:17.1 0,42 3:05 -> Max. HR 178
11 :59.8 0,07 14:03 -> Down to HR 136
12 1:15.6 0,42 3:01 -> Max. HR 179
13 :59.5 0,07 13:58 -> Down to HR 144
14 1:19.2 0,41 3:12 -> Max. HR 178
15 1:01.0 0,07 14:36 -> Down to HR 142
16 1:16.7 0,42 3:01 -> Max. HR 180
17 :59.0 0,06 17:47 -> Down to HR 148
18 1:17.1 0,41 3:07 -> Max. HR 180
19 1:00.5 0,06 17:54 -> Down to HR 147
20 1:16.8 0,42 3:04 -> Max. HR 180
21 1:01.4 0,08 12:35 -> Down to HR 153
22 1:14.3 0,42 2:59 -> Max. HR 182
By the numbers I guess that I ran faster today but also applied a greater effort in the session since HR is a little bit higher also, but just a little bit.
This weekend I have a 10K ultra-fast race and I'm thinking to aim at sub 36:30 (plan A) or at least try to beat my last 10K time 3 weeks ago (36:57, plan B). What are your thoughts on this TheEd?
Sub 36 in 10K - TheEd - 16-05-2012
aim at sub 36:30
jump out as per instruction
and then settle into the 3.38 to 3.40 pace per k
hopefully you have the energy for the last 3k and a good last 1km
remember the race instructions
TheEd
Sub 36 in 10K - Albert83BCN - 19-05-2012
Hi there TheEd! I will remember them, sure
No special data to share but just bored and came back here hehe. Well, yesterday I did my 30' easy run plus 6x (1' fast - 1' slow) and 1' 10K pace, on the mill. Felt great
today rest.I have a doubt! Next week I have another fast 10K race as important as this one's week. I'm wondering If I should stick to the 10K plan and perform the first week of the cycle as usually or if I should adapt. I guess that racing two weeks in a row plus the 5x2000 on Thrusday may be a little bit taxing on the body. I was wondering if It would be wiser to do the Race Period for Racers? Or sticking to the plan will be better for further development and doable even with this schedule? Next 10K will be again in three weeks as usual I think.
Thanks a lot as always for your invaluable advice, and hope you're having fun in Lanzarote
Sub 36 in 10K - Albert83BCN - 20-05-2012
Ran my 10K race, awaiting official time but my Garmin says 36:46. More or less the more realistic plan B I was aiming to. I think that I need a little bit more training to reach the sub 36:30, I managed to maintain goal pace up to Km 6 but then I started to lose a second or two per kilometer... This morning has been raining a lot up to 1h prior to the race, and despite being 99% road race there was a certain point in the circuit with watery ground and I had to slow a little bit at this point twice, maybe that could have done for 4 or 5 seconds faster race.. but that's all. My sub 36 friend ran in 36:24 quite close to me...
This is the Garmin data, I guess I started too fast, ran fast not only the 100 first meters but the 200, and got an average too fast first km, that may have hurt in the second part...
http://connect.garmin.com/activity/180001820
Well, at least is a little bit improvement over 3 weeks ago race and two sub 37 in a row, so I'm quite happy, I will try it again next week
Sub 36 in 10K - TheEd - 20-05-2012
It will come Albert and at least you consistent
repeat week 3 in the run down to next week's race
don't look to do the Race Period until you below or around sub 35 minutes
you will also get the racing right with time
maybe next week
Cheers
TheEd
Sub 36 in 10K - Albert83BCN - 20-05-2012
Repeating week 3 seems a very good idea. Indeed, in the training plan I was doing before, there was no advice on how to deal with this situations and I myself came out with the idea of repeating the last week training in such cases.
Will do so and keep you informed
Sub 36 in 10K - Albert83BCN - 21-05-2012
Hi!
I was just revising my schedule and I noticed I forgot something important! As I told you there's another race this week, so doing 3rd week of the program seems to have sense, but then the next race will be IN TWO weeks. That means that I won't be able to fit the 3 week sequence before racing again if I perform week 3 this week.
I guess that when I planed my schedule some time ago I "ignored" this week's race so I could get a full cycle by 10th June, the date of the next 10K, with minimum impact from the training point of view, even if sacrificing performance on this race.
Now I'm not sure what it would be best to do :mmm: also I already set the meeting for tomorrow's 10x400 with friends :whistle:
Sub 36 in 10K - TheEd - 22-05-2012
Hi Albert, we will work in a solution for next week's training according to your recovery
everything should work out OK
Cheers
TheEd
Sub 36 in 10K - Albert83BCN - 22-05-2012
Uhmm... so then shall I stick to the 3rd week of the program for now as planned or shall I start the next cycle and do the 5x2000 this week?
Sorry for the trouble I didn't get it clear :laugh: