Improving 10k with regular training

[TheEd]

morning runs are more of a strain to most people due to their body not being fully activated yet.

Slot the runs in the morning if it is easier

Cheers

TheEd

[MMS]

Hi Coach,

Feedback from past two days.

April 6th 30min easy

Time: 30min
Dist: 4,5k
AHR: 148

=================

April 7th 5x1000

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|145|01:00|139
1|04:53|166|01:00|160
2|04:44|169|01:00|158
3|04:43|174|01:00|168
4|04:45|174|01:00|167
5|04:47|175|01:00|169
cd|06:50|158|01:00|149

===================

This 5x1000 was harder than last one two weeks ago. (http://www.time-to-run.com/forums/showpo...stcount=84)
But, perfectly normal considering current conditions (week hard at work) according to what I read in another thread (you posted at BigSweed´s thread).

So, :mrburns:

MMS

[TheEd]

please monitor your am pulse for the next 3 mornings and then provide feedback of your waking pulse, please?

Keep the feedback coming

TheEd

[MMS]

I´ll monitor my waking pulse the next 3 mornings, but how should I do it? I mean, for how long should I be wearing the HR monitor?

MMS

[TheEd]

hi MMS, try this

how to take your pulse

please let me know if that is helpful

Cheers

TheEd

[MMS]

No doubts now! Very helpful.

MMS

[MMS]

Hi Ed,

Feedback time:

April 8th 30min easy

Time: 30:28
Dist: 4,5k
AHR: 148

============

Monitored my waking pulse and it was btw 60 and 64 (checked twice).

I'll keep monitoring the next two days and giving daily feedback.

Cheers

MMS

[MMS]

Hi Ed,

Another feedback:

April 9th 30min easy

Time: 30:08
Dist: 4,5k
AHR: 142

Felt really good yesterday. Lowest AHR on 30min. I don't know but the easy day at work might have contributed.

============

Today's waking pulse was 60 bpm.

Today is holiday so let's enjoy the longer weekend! :yes:

MMS

[MMS]

Hi Ed,

here´s the weekend´s feedback:

April 10th waking pulse

waking pulse: 60bpm

==========================

April 11th 5k paced run

K|Time|AHR
1|04:41|160
2|04:40|175
3|04:50|175
4|04:51|175
5|04:58|178
T|24:00|173

After completing the first 2k I realized that I would have to go slower, otherwise would complete below 24min. That´s why the slower speed.

Now the last 5k paced to compare:

March 28th

K|Time|AHR
1|04:48|161
2|04:42|177
3|04:53|178
4|04:55|180
5|04:47|184
T|24:06|176

=======================

April 12th 10k easy run

Dist:10k
Time:67:22
AHR: 150

Now the last 10k easy to compare:

March 29th

Dist:10k
Time:74:03
AHR:152

================================

Well, there´s no race programmed for this weekend so, I´ll start Day 1 tomorrow and probably rest today (specially if it´s a hard day at work).

Cheers

MMS

[TheEd]

your waking pulse seems to stable and OK

your 5k paced pulse rates shows a definite improvement so it is now certainly onwards and forwards in training and the planning of your races

TheEd