Improving 10k with regular training

[MMS]

Hi TheEd,

Good session yesterday, although I managed 4 reps. Another warm day (27C at 21:00) and a blister during the run (even wearing old shoes and socks) made me abort after the fourth rep.

Here´s the splits. Same course.

Feb 9th 5x2k @ 4:25 90s rest


Rep|Time|AHR|MHR|RHR|mHR
01|08:46|173|187|161|139
02|08:46|179|187|163|139
03|08:48|182|191|170|146
04|08:51|184|194|170|144
05|00:00|000|000|000|000
Tot|35:11|180|190|166|142

AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

I had to struggle a lot to finish the last rep. I even considered another one, but my foot (blister) was bothering me and was getting completely out of breath.

Foot looks better today and I intend to have a 2h long run tomorrow as I want to run a half marathon in April (same I ran last year).

Nice weekend coach!

MMS

ps: It doesn´t seem that long but it´s been 3 years since my first post here. I don´t know how to thank you for all this. Great times it´s been and much more to come. :great:

[TheEd]

great to be reading about your sessions again

do make sure the blister does not flare up again as it can linger if not treated properly

enjoy

TheEd
ps.. MMS .. it has been a good ride, thanks for your dedication

[MMS]

Hi TheEd,

Completed the 6x1k session last night. Great session, although I wasn´t as consistent as I wanted because the pace changed a lot in the beginning.

Here´s the splits:


Feb 14th - 6x1k @ 4:15
22C - Rain

Rep|Time|AHR|MHR|RHR|mHR
01|04:21|169|179|157|140
02|04:18|171|183|166|142
03|04:13|173|183|163|145
04|04:13|177|184|169|144
05|04:16|174|184|168|154
06|04:16|178|186|169|149
Tot|25:37|174|183|165|146

AHR= Average Heart Rate
MHR= Max Heart Rate
RHR= Rest Heart Rate (Average)
mHR= Min Heart Rate

Also had an 1h45min long run on Saturday morning. Ran 15,92km (6:36 avr pace) with 154 bpm (avr). Not quiet I wanted, again, HR higher for a morning session. Felt the legs very tired, that´s why I stopped before reaching the 2h.

Going cautious over this first cycle. Body is adapting and next time should be easier.

Tks.

MMS

[TheEd]

nice MMS .. things should start becoming easier towards the end of the 1st cycle

clearing the cobwebs out the lung pipes

TheEd

[MMS]

Hi TheEd,

Sorry for the being absent these days. I used our Carnival holiday to organize my new home. I moved to a new house still near the old one. So, I´m still going to the same park for running. But I´m without Internet access for the next days.
Here´s some feedback.

Feb 18th - 5K paced run
Night Run
Temp: 24C

K|Time|AHR|MHR
01|04:17|158|173
02|04:26|174|180
03|04:25|178|181
04|04:24|180|183
05|04:21|183|187
Tot|21:53|175|181

Feb 19th – Bike ride
Morning

Time: 59min
Dist: 21,69
AHR:148

Feb 20th – 1h easy
Morning run
Temp: 22C

Time: 1h
Dist:9,2K (6:31)
AHR: 157 (!) (this is me running in the morning)

Feb 21st – 3x5min /1´easy
Night Run
Temp:21C

Rep|Pace|AHR|MHR|Pace|AHR
01|04:33|157|171|07:00|159
02|04:30|172|179|06:54|169
03|04:30|174|180|06:36|171

Feb 22nd – 1h easy
Missed – Moving this day

Feb 23rd – 1h easy
Night Run
Temp:21C

Time:1h
Dist: 9,33 (6:26)
AHR:145
Temp:21C

I´ll run this weekend a test. Not only sure how long because I haven´t decided between testing for a 10k or half marathon. The 10k is in March 25th, the half marathon is in April 15th.

Any thoughts?

Cheers.

MMS

[TheEd]

no reason not to go for both events

go towards 10k first and then roll on to 21k

what say you?

TheEd
ps.. may the new home be great

[MMS]

Sure, let´s do that.:great:

Now thinking about this weekend´s test for the 10k race. What do you recommend? 6k, 7k @ 10k pace?

MMS.

[TheEd]

why not consider doing a 5k?

and to see how that goes

TheEd

[MMS]

5K it was, in 20:56! Breaking 21min this time!

I had this time in my head and I knew I could do it. Did my best, it was as tough as I could handle, even with that feeling that I was dying over the 4th km and wouldn´t make it.

Same course as usual. Here´s the data:

Feb 26th - 5k time-trial
Night Run
Temp:25C


Km|Time|AHR|MHR
01|04:09|159|175
02|04:10|179|184
03|04:16|182|184
04|04:13|184|188
05|04:08|188|193
Tot|20:56|178|185

I´ll take a rest day today, still have a lot to organize in my new place. :p

[TheEd]

this should be pretty pleasing .. nice going

enjoy the relaxed approach

TheEd