Improving 10k with regular training

[MMS]

Hi TheEd,

I could run last month much more than I thought I would.

Dist: 144km in 15 sessions
Pace: 6min/km avr
HR: 148bpm avr

Plus: 120km with my bike in 4 sessions, also 148 bpm avr.

Wedding is this Saturday! :wow:

Cheers!

MMS

[TheEd]

good luck for the biggest event of your life to date

enjoy

TheEd

[MMS]

Hi TheEd, how are you? Hope you had a wonderful Christmas and New Year!

I´m ready to start a 10k program again. Over the past 15 weeks I kept running 1h easy 3 times and going for a 1h bike ride, so 4 sessions a week, 31-35km running/week and 27-30km/bike ride.

As usual, I ran a 4k time-trial (same course) this Saturday night and was really happy about it: 16:33. Here´s the splits:

Jan 5th - 4k time-trial
Temp:26C
Night Run

K|Time|AHR
01|04:08|N/A
02|04:13|N/A
03|04:08|N/A
04|04:04|N/A
Tot|16:33|N/A

As you can see, no HR data available. Since I was running easy without my HR monitor, just now I discovered it was broken (changed the battery but it didn´t work). I know it´s useful to keep track of improvement but until I get another one, I don´t mind not using it.

I was thinking of starting with sub45min program with 2k sessions at 4:20 and 1k sessions at 4:10. What say you?

It´s good to be back! :great:

Cheers.

MMS

PS: Wedding was awesome! Very happy being married!

[TheEd]

Great to have you back MMS and congrats again on taking the plunge and getting married

you have done the 4k time-trial and you going for 4.20 per k in the 2k sessions

may be tough to start but at least you know what to expect

looking forward to 2013

all the best

TheEd

[MMS]

Hi TheEd,

My return to quality sessions couldn´t be better. Felt strong all the way during the 2000s and finished with the sensation that I either could´ve gone faster or run a 5th rep. But let´s not get carried away and move things slow.

Here´s the splits

Jan 10th – 4x2k @4:20 90s rest – Day 03
Night Run
Temp:20C

Rep|Time
01|08:33
02|08:38
03|08:36
04|08:33
Tot|34:20

Besides that, also ran 7k @ 5:55 on Monday, 1h easy (10,1k) on Tuesday and had a day off on Wed.

Cheers and nice weekend!

MMS

[TheEd]

great to hear MMS

[MMS]

HI TheEd,

Here´s the feedback of my past days.

On Saturday ran 1h30 easy, 15km. Later on that day, felt stiff calves so no running or biking on Sunday.

On Monday left for a 30min easy, 5km, no signs from the calves. Everything ready for the quality session the day after.

Ran the 5x1k @ 4:10 on Tuesday. This time I had to struggle more to finish the session.

Here´s the splits:

Jan 15th - 5x1k @ 4:10 60s rest - Day 08

Rep|Time
01|04:09
02|04:10
03|04:10
04|04:10
05|04:09
Tot|20:48

Yesterday, another 30min easy, 5km. Feeling tired today, but that´s normal. Body is still adapting to the new workload.

I´m headed to the beach this weekend. Hoping to find a great weather (too much rain here these days). :yes:

Cheers Coach!

MMS

[TheEd]

nice seeing u come back

would recommend you keep the longer run up to 12km max for now

so give yourself a chacne to adapt to the training again

enjoy

TheEd

[MMS]

I´ll keep long runs up to 12km for now. As an extra info, on Dec 31st I ran a 15km race with some friends at an easy pace (1h32min). Back then I also had stiff calves and I took 2 days off. This time, only needed one day off.

My last sessions were:

Took a day off on Thursday (day 09) and Friday (day 10). The reason was I didn´t want to keep high mileage over two consecutive week on this first cycle.

On Saturday was the 5k paced. Controlled pace, nice run at the beach (2,5km with an U-turn) . The splits are below:

Jan 19th 5K paced run - Day 12
Afternoon run
Temp:24C


Rep|Time
01|04:26
02|04:26
03|04:30
04|04:24
05|04:26
Tot|22:12

On Sunday 1h easy (10,1km) and yesterday 30min easy (5,05km).

Cheers

MMS

[MMS]

Hi TheEd,

First cycle is done. I had another 4k time-trial this Saturday with an amazing time: new PB 16:09.

I wasn´t expecting this especially after the 3x5min session when I felt it tougher than it was suppose to be.

My last sessions:

Jan 22nd – 3x5min @10k pace – day 15

Night Run
Temp:22C

Rep|Time|Pace|Dist
Wu|11:55|06:00|2,00
01|05:00|04:25|1,13
01|01:00|05:46|0,17
02|05:00|04:30|1,11
02|01:00|05:42|0,18
03|05:00|04:23|1,14
03|01:00|06:02|0,17
Cd|11:14|05:51|1,92
Tot|41:09|05:16|7,82

Took a day of on Wed (day 16). First time in months I had 4 consecutive sessions (day 12 to day 15).
On Thu (day 17) I ran 40min (6,7km / 5:58 pace) in the morning. Friday off and Saturday was the time-trial.

Jan 26th – 4k time-trial – day 19
Night Run
Temp:20C

Km|time|AHR
01|04:04|N/A
02|04:01|N/A
03|04:06|N/A
04|03:58|N/A
Tot|16:09|

This Sunday, an easy bike ride (25km in 1h, ahr 145 bpm. I have a Polar on my bike and unfortunately it´s HR monitor is not compatible with my Garmin watch). Today is off.

I was thinking of repeating cycle 1 times (2k and 1k sessions). Give more time to absorb the work load and then, on cycle 03, we can make some changes if necessary.

Very glad to move things slow and even tough getting some great results.

Cheers

MMS