Working towards my first sub 45 10K

[TheEd]

Hi Johan, straight into Week 3 of the Build Up schedule and we work off the feedback

all looking OK despite

onwards

TheEd

[johanbakx]

Hi Johan, straight into Week 3 of the Build Up schedule and we work off the feedback

all looking OK despite

onwards

TheEd

Hi TheEd,

finished my 3rd day of week 3 just now. There are only slow paced runs in my schedule now, but I definitely feel like I've reached another level. The hilly run and the 1hr easy with 15m at 65% felt really easy (see previous post) and today I felt really, really good.

Sunday 21/7, day 17, 1hr easy
As mentioned I felt really good. I had to pace myself to keep the pace relaxed, and I felt better as the run went on. In fact the last 15 minutes I felt like I was flying, and very controlled. I could have gone on much longer, but didn't want to deviate too much from the schedule. When I came across some short climbs, I was able to speed up and then falling easily back to my normal pace again. 

1st 5k 27:26 (5:29)
2nd 5k 26:50 (5:21)
Last 2.51k (5:16)

Total 67:30, 12.51k at 5:24

I know you warned me that the next cycle after build-up will be tough, however I can't wait for the first paced training 

But first, tomorrow day 18, 5x8m at 75%. Let me know if we should do a 4k time trial on day 19, or something else.



Johan

[TheEd]

Hi Johan, things look great, make sure to hold yourself back

at the end of this build-up if you can organise yourself to do a 4k time-trial

preferably on a track (400m) or on a route you can always use in the future

on we go

TheEd

[johanbakx]

Hi Ed,

we are in the middle of a heat wave. Today 31c and the coming days will see that rise to 40c. Possible record temps here. Today I had to run at 11 AM (>25c) for my 5x8m at 75% (rested yesterday instead of today). Because of the heat I replaced the 2m easy in between with 2m resting/walking.

8:00 sessions:

1) 1.6k at 5:02
2) 1.61k at 4:59
3) 1.59k at 5:02
4) 1.63k at 4:55
5) 1.64k at 4:53

My HR was quite high I felt, for the first session 150-160 (est.) and for the remainder of the sessions 160-170 (est.). No problems maintaining pace though.

Tomorrow I will 'work the hills'. Could you give an indication as to what the effort should be running uphill? I'll make sure to run at the coolest time of day. The day after I'll conclude my build-up with 75m easy and after that the 4k time trial.

Johan

[TheEd]

Hi johan, take care in the heat as it does impact, so don't hassle too much if you back off a little from effort

when running the hills, shorten stride going into hill and use your arms a little more pumping the elbow back a little harder .. in this session don't drive through with the legs but use your arms for the effort

hope this makes sense

TheEd

[johanbakx]

Hi TheEd,

so back on the forum after the login issue, thanks for fixing. Here an update of the conclusion of the build-up. We experienced a heat wave with record temps over 40c, the hottest days were July 24th til 26th.

July 24th, day 20, work the hills (ran late in the evening temp approx. 24c)

I already completed this run when I got your info, so I executed differently. What I did was simply put in some extra effort uphill, and tried to relax downhill.

Total 55:05 at 5:12, 10.58k

of which 40:15 working the hills at 5:06, 7.88k

To compare with the simply run the hills session, this was done at a pace of 5:32.

July 25th, rested, record temp of 40.7C!!!  " alt="" title="">

July 26th, day 21, 75m easy

Still incredibly hot and had to run at 10am when it was already over 30c. Cut the training short to 36m.

Total 36:40 at 5:40, 6.48k

July 27th, 4k time trial

Today it was thankfully a lot cooler, so I did the time trial. Had no idea what to expect after the build-up, decided to just run at demanding pace I felt I could manage for 4k. The result was very pleasing.

4k in 17:39 at 4:25

4:32

4:24

4:17

4:25

It was a demanding effort (HR est. 170+) but very nice to have the good form confirmed. To compare, my last 5k time trial was at 4:35, the last 6x1k session at 4:27. So after the build-up with all those long runs I still have some pace in me! On to the next cycle!

Normally the cycles start on Wednesday. What would you recommend until then, just long runs or some pace work as well? I'd like some pace work ?, but let me know what you think is best. Race day now 35 days away...

Johan

[TheEd]

This is great to hear Johan .. when using these programs with athletes I personally coached, we used to start Day 1 on Tuesday

I was otherwise occupied yesterday so I am sure by now you have sorted your running out

Yes? TheEd

[johanbakx]

Hi Ed,

Well I had sorted it out, but yesterday we were staying
somewhere else for the day and…I forgot my shoes ? I wanted to do a long run yesterday and
10x400 today. Instead I am doing the long run today, tomorrow some light intervals
and 30 mins easy on Thursday, before the 4x2k session on Friday. I’ll update
you after Friday.

[TheEd]

OK Johan .. look forward to feedback

TheEd

[johanbakx]

Hi TheEd,

Tuesday July 30th, day 1, the start of the new cycle

64:45 easy at 5:22.

Wednesday wanted to do some fun intervals, ended up playing a game of tennis instead for the first time in years, all good fun.

Thursday Aug 1st, day 2

30:22 easy at 5:08

Ran before dinner and didn't have much energy. Poor planning eating wise.

Friday Aug 2, day 3, the dreaded 4x2k.....

Oh boy this session is tough!!  " alt="" title=""> The breakdown:

1. 8:38 (4:23, 4:15, avg. 4:19)

2. 8:32 (4:20, 4:12, avg. 4:16); After this round I felt totally spent. So ran a bit too quick. Took a 5 minute break.

3. 8:50 (4:38, 4:12, avg. 4:24); Decided to start easy, felt fairly ok after 1k so sped up again

4. 8:41 (4:27, 4:14, avg. 4:21)

Total 8k in 34:46 (4:21)

Definitely not the perfect execution, I find it hard to get the pacing right. Last 4k a bit slower than the first 4k as well. However, I am super pleased with the session! Compared to the last one on June 7th, I averaged 4:45. So that's a big step forward. Also, despite the fact I probably started a bit too fast the first 4k, I would never have managed these splits at all, even flat out. And lastly, for every 2k I managed to run the 2nd k faster than the first.

Glad this session is in the pocket. Would love some feedback regarding this session.

Tomorrow resting, Sunday 90 mins easy.

Enjoy the weekend!

Johan