Improving 10k with regular training

[MMS]

My 4k time-trial was better than expected: 15:29. This is faster than my last one and a little more than 1 minute faster than my first one in January.

Jul 13th - 4K time-trial
Night Run 20C

KM|Time
01|03:53
02|03:56
03|03:52
04|03:48
Tot|15:29

Cheers

MMS

[TheEd]

this is excellent MMS

[MMS]

Hi TheEd,

Core of the program done, let me tell you how it went:
Started with a couple of easy runs (1h and 40min) and then the 2k session.

Jul 18th – 5x2k

Night Run 23C

Re|Time
01|08:06
02|08:07
03|08:04
04|08:05
05|08:00
Tot|40:22
avg|04:02
Very hard session, had to stay really focused all the time. Pretty satisfied with it.

On Saturday morning had my 1h30 long run, was feeling very good and covered 16km. Took a day off on Sunday and ran 10km on Monday.

A cold front arrived yesterday and dropped the temperatures like I´ve never seen before.

Jul 23rd – 6x1k
Night Run 7C

Rep|Time
01|03:51
02|03:53
03|03:49
04|03:51
05|03:52
06|03:52
Tot|23:08
Avg|03:51
It was consistent with my 2k session (10s per k faster) but I was hoping to reach 3:50 as average.

This Saturday I intend to run 5k in 20:20 as a preview pace of the race.

Cheers

MMS

[TheEd]

very good sessions .. if you have any heart rate data it would be great to see

you have come a long way MMS

incredible how you have developed so confidently towards running sub 4 minutes per k

looks like some good things are in store for you

excellent

TheEd

[MMS]

Unfortunately I don't have any heart rate data because I wasn't wearing my hr monitor during those runs.

But I used it tonight: 40min, 7,2km (5'33"), 143 bpm, 8C. (cold front is leaving)

I'll wear it during the 5k paced to look at those numbers.

Keep you posted.

MMS

ps: Yes, it was an amazing improvement this year. :great:

[TheEd]

magic MMS .. if you can wear it for the 2k and 1k session, I can normally get a lot of decent data from that

onwards

TheEd

[MMS]

Hi TheEd

Now I´m back wearing the HR monitor but I´m not looking at the numbers during my sessions, only after it at home when I upload the data.

The easy runs are close to 5’35” and 145bpm, 1h last Thu and 1h yesterday.

On Saturday had my 5k paced run at 4’04”/km and felt not satisfied with it because I was struggling more than I had to during the 5th km if I want a 10K in 40’40”. Let´s look at the numbers.

Jul 27 th – 5k paced run
Night Run – 15C

KM|Time|AHR
01|04:04|160
02|04:06|178
03|04:05|179
04|04:03|181
05|04:03|184
Tot|20:21|176

It was a bit windy that night but not enough to slow me down significantly. It looks like that 20’20” for the first 5K was faster than I could deliver that night and maybe a better approach for the 10k race would be a slower start, first 5k in 20’30”, keep this pace up to the 7th km and then see what´s left in the tank.

For tomorrow, instead of 400m session will do the 3x5min. Any suggestions?

How does it all sound?

Cheers.

MMS.

[TheEd]

you may be most accurate regarding the pace being 20:30 instead

3 x 5 minutes or even 6 minutes @ 10k pace with 2 to 3 minutes easy in-between sounds good

here's to a good week and even better event

TheEd

[MMS]

3x6min @10k pace 2min easy, done. Very good session.

Jul 30th - 3x6min
Night Run 18C

Rep.|Time|Dist.|Pace|AHR
Wup|11:58|1,94|06:01|132
Rep.1|06:00|1,47|04:04|169
Easy1|02:00|0,33|06:03|164
Rep.2|06:00|1,47|04:06|175
Easy2|02:00|0,33|06:03|163
Rep.3|06:00|1,47|04:05|174
Easy3|02:00|0,34|06:01|166
Cdow|13:05|2,32|05:49|146
Total|48:31|9,67|05:07|155

2 minutes felt good enough to rest. :great:

Cheers.

MMS

[TheEd]

have a good event

TheEd