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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 14-03-2009
Hi Ed,
weather changed yesterday and rained a lot. So, missed the 20min real easy run.
Hope till tomorrow the sun wont shine too much!
Will follow your advice and enjoy my race tomorrow.
Wish me luck!
MMS
Improving 10k with regular training - MMS - 15-03-2009
TheEd Wrote:MMS for your first run on the program .. no pressure
run the race don't put any unnecessary pressure on yourself
only look at your heart rate to start the race and when you stop your watch at the finish
if you are able to provide heart rate data after that then we can look at it
above all, enjoy
:yes:
TheEd
Hi Ed,
I followed your advice and enjoyed the race, especially because of the temperature at the time (around 29C). My first goal was to finish around 55 to 56min, but after the fifth kilometer I reduced a bit no to lose my breath in the end.
Checked my pulse before (125) and at the end (181). The last 500m I speed up a bit. Total time 58:44.
Iâââ‰â¢m a bit disappointed with this time because Iâââ‰â¢ve done better before (51:20 at night time 2 months ago) and because I fell better prepared today.
In the end felt like an easy run under a scorching sun!
Now, whatâââ‰â¢s the plan for this week?
MMS
Improving 10k with regular training - TheEd - 15-03-2009
MMS, you have much still to learn about running and the positive you can take out of today is that you feel disappointed that you could have done better.
We work forward now
Start the cycle over again, Day1 being a Tuesday
when have you got your next race planned?
Cheers
TheEd
Improving 10k with regular training - MMS - 16-03-2009
I know Ed. Ỉ̫m still learning a lot and from yesterday I probably could̫̉ve used a better race strategy.
About my next race: Therẻ̫s one on May 9th (Night Run) but Ỉ̫ll probably be traveling that weekend.
The race from yesterday happens again on June 28th. This one Ỉ̫ll certainly race, but do you think it̫̉s too far from today?
Perhaps I could race on my training track somewhere btw just to check my development.
Anyway, Ỉ̫ll look for any other interesting race.
Tks for everything!
MMS
Improving 10k with regular training - MMS - 18-03-2009
Hi Ed,
Reporting last night:
60min easy 10k AHR 157
About my next race: Do you think that June 28th is too far?
Tks
MMS
Improving 10k with regular training - TheEd - 18-03-2009
apologies MMS .. June is not too far and we can get a fair amount of work in before
we will also advise a 4k test before the June race
so keep at it and hopefully we can get a result out of the 4k soon
TheEd
Improving 10k with regular training - MMS - 19-03-2009
That̫̉s good to know. I don̫̉t mind going through a few cycles before that race. Still have a lot to improve.
Reporting last night: 30min easy 5Km AHR 157
Tonight the 2000. Get back tomorrow with the results.
MMS
Improving 10k with regular training - TheEd - 19-03-2009
I always look forward to the 2000m session feedback
it can tell a lot
enjoy
TheEd
Improving 10k with regular training - MMS - 20-03-2009
Hi Ed,
results of the 2000 last night. It was a nice and challenging session:
Warm Up
1K 7:13 AHR 154
L1. 9:44 AHR 173
R1. 1:30 AHR 150
L2 9:50 AHR 173
R2 1:30 AHR 157
L3 9:50 AHR 174
R3 1:30 AHR 157
Cool Down
1K 6:58 AHR 155
Just like last 2000m, I had to slow down near the finish of each lap not to go faster than had to. Still learning how to better control my pace. Besides that, how was it?
Another question: Saturday is the longest run. Last time you told it was too close to the 2000m and I should̫̉ve run less. So, how much for tomorrow?
MMS
Improving 10k with regular training - TheEd - 20-03-2009
Hi MMS
run between 1hr and 75 minutes at a relaxed pace or even move the run to Sunday and do an easy 20 to 30 minutes tomorow
Tuesday is the 10000m session and with a reduced long run you should be fine
TheEd