10k training - how fast can i get in 5 months?

[sirchimp]

3x5min @ 4:30 + 2min light jog...heres the stats:

Tread Mill - 1%
time | avg HR | max HR
0:58.8 | 82 | 88 - 6kph
5:02.0 | 120 | 130 - 10.0kph
5:00.6 | 146 | 152 - 13.4 kph
2:01.8 | 144 | 153 - 10.0kph
5:00.6 | 152 | 158 - 13.4kph
2:09.5 | 149 | 158 - 10.0kph
5:01.3 | 157 | 163 - 13.4kph
5:01.0 | 151 | 163 - 10.0kph
1:00.8 | 138 | 147 - 6kph
1:01.5 | 122 | 127
1:17.2 | 116 | 120
1:00.9 | 111 | 112


walked for a minute, then jogged for 5min @ 10kph prior to starting...did the 3 sets then jogged at 10kph for the last 5 minutes (instead of 2minutes)...then walked for 4 minutes (mainly just to see how my pulse slowed down...compare with future data).

Couple easy runs coming up....40min...then rest...and i guess 4k time trial...I'll shoot for 4:10 or so per km...and see if i can do it....I might have access to a track that day, if so i'll try it on the ground...otherwise, ye-ole treadmill for me.

SirChimp out

[TheEd]

enjoy the test and the rest of the easy week

TheEd

[sirchimp]

For posterity - My 40min easy run stats:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.1 | 122 | 130
2 | 6:01.0 | 131 | 133
3 | 6:01.2 | 133 | 135
4 | 6:10.3 | 133 | 135
5 | 5:50.8 | 134 | 137
6 | 6:01.1 | 134 | 138
L | 3:39.5 | 134 | 136 (.61 or so of a km)
R | 1:19.3 | 122 | 134 (cooldown - walking @ 6kph @ 1% grade)
R | 1:03.8 | 107 | 112 (cooldown - walking @ 6kph @ 1% grade)
R | 1:04.3 | 104 | 105 (cooldown - walking @ 6kph @ 1% grade)
R | 1:27.2 | 100 | 102 (cooldown - walking @ 6kph @ 1% grade)

I did some weights prior to this run, so i thought it might be taxing, but it was actually pretty good. My pulse was much lower...making me wonder if the treadmill was 'wrong' or 'miscalibrated' somehow...lol. I'll assume i'm just in better shape.



One question I had - any advice on breathing in relation to foot steps? I read somewhere to try and breath IN over 3 steps, and OUT over 2....Any suggestions on that front?

Regards,

[TheEd]

We have a section on Time-to-Run related to Breathing Cadence

however .. breathing is very much related to experience and alters as you become fitter

so do read the article but do notice that with experience you will learn to alter your stride to best suit you and your breathing will come to terms accordingly

learning to belly breathe (shallow) and not to gasp your air is important

The talk- test sorts out one's breathing quite handily and is linked again to fitness

if this comes across as vague do ask further questions

TheEd

[sirchimp]

One more thing:

That 21k race i was thinking of trying on Dec 4th...is full. The only slots available are for the marathon....

10 days until then...considering i've been doing nothing but relatively short runs (10miles or less), think I could give this a whirl? Obviously taking it easy...Or am I going to just crash and burn?

I'm undecided at the moment...looking for encouragement or a reality check

I'll read that breathing article...I understand what you're saying. Its somewhat of a personal thing and will change like you say. That makes sense. I'll probably have more questions soon...

Thanks!

[TheEd]

Maybe make an appointment to see a shrink on the same day of the race, that may give you more benefit

seriously .. don't even consider it .. you will blow everything you have done away and then some

hope that helps

TheEd

[sirchimp]

That was amusing.

Ok...no marathon for me Is it really that taxing as to set me back that much?

Ah well..good to know..i'd have probably signed up and died....

[TheEd]

it was meant to provide a chuckle and here's hoping it did

consistency and focusing on the goal is necessary to make a success out of the training

running a marathon too soon can lead to a multitude of problems

stick to the task at hand

Cheers

TheEd

[sirchimp]

40min easy running day 2...:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:42.8 | 111 | 124 (includes 1min @ 6kph)
2 | 5:57.5 | 125 | 128
3 | 5:54.1 | 128 | 131
4 | 5:58.4 | 130 | 134
5 | 6:03.1 | 132 | 134
6 | 6:01.2 | 134 | 136
X | 4:24.2 | 135 | 137
R | 1:00.9 | 126 | 136
R | 1:08.2 | 106 | 114
R | 1:00.9 | 101 | 102
R | 1:00.9 | 99 | 104

(the R's - walking @ 6kph @ 1%...cool down walk)
Total - 45:12.2

Run felt really easy...again, wondering if the treadmill is broken...lol. I used a different one in the gym, so unless they're all wacked, i'm guessing its accurate.

Tomorrow rest...then 4k time trial again...what a good target time? 14minutes?

[TheEd]

so how did it go?

TheEd