Working towards my first sub 45 10K

[TheEd]

Hi Johan, if you can recall .. it is mentioned the 2k session can be tough when getting back into the schedule

the 1k session should be a lot easier

on we go and good weekend

TheEd

[johanbakx]

Hi Ed,

Day 5, 90 mins easy

Very tough run. It was Sunday morning, but the combination of the tough 4x2k on Friday, heavy gardening work all day long on Saturday and it being very hot during the run was a bit too much. I stopped after 75 mins, it was of no use plodding around any longer. Also, I'm starting to notice that a tough or long training in the early morning is not something that works well for me. I'll plan these sessions differently from now on.

Total 75:09, 13.74k at 5:28.

Day 6

Took a much needed rest

Day 7, 30 mins easy

Ran with a friend.

Total 45:36, 7.2k at 6:20

Day 8, 6x1k

Tough again of course but great session.

1. 4:10

2. 4:11

3. 4:09

4. 4:11 - This one I started too fast, faded badly in the last 100m. Took a couple of minutes after this one.

5. 4:16

6. 4:04

Intervals 6k in 25:04 at 4:10. To compare, the previous 6x1k on June 12th was at 4:27. So good progress. Also pleased with the consistency over the first 4k, and that the last k was the quickest.

Total 38:56, 8.62k at 4:31.

Tomorrow another rest day, Friday 60 mins easy and Sunday the 5k time trial. I have a food and beer festival Saturday which is not the ideal preparation for the 5k, but I'll try to rest properly and run late. I'll definitely be going for sub 22:30.

There is a 10k race right at the end of cycle not too far away from where I live. I'll let you know if I'll take part. As mentioned earlier I'll definitely be racing Sep 1st.

Johan

[TheEd]

Hi johan, you actually going OK considering this is your first cycle after the 2 week build-up

what races have you got planned?

TheEd

[johanbakx]

Hi johan, you actually going OK considering this is your first cycle after the 2 week build-up

what races have you got planned?

TheEd

Hi Ed,

It’s going very well.

I am considering to do a race next Saturday Aug 17th, or
perhaps the weekend after, Aug 24th or 25th (lot of races here in this period ?).
Haven’t decided which one yet.

And I am definitely racing the 10k at the Tilburg Ten Miles
on Sunday Sep 1st.

 

Johan

[TheEd]

Hi Johan, you could do both if you wanted to

TheEd

[johanbakx]

Hi Ed,

Day 9, Rested

Day 10, 60m easy

60:26, 11.51k at 5:15.

It was hot and humid so a bit tough but a good training.

Day 11, Rested

Day 12, 5k time trial

1. 4:41

2. 4:24

3. 4:21

4. 4:15

5. 4:16

For a time 21:58 (4:24). A great result, my first sub 22 5k, training or race. And it wasn't flat out. To compare: last 5k time trial June 15th, 22:58 (4:35).

I'm actually quite nervous for my next race, because now it has to happen. Training has been going really well, I have definitely reached another level. So all that's left to do is execute properly and get the result. I'll follow the schedule for the last week and the race is on Saturday.

Johan

[TheEd]

nice Johan .. racing is all about experience, so be kind to yourself and don't place unnecessary pressure on yourself

enjoy

TheEd

[johanbakx]

Hi Ed,

the training is done. All went well, on to the race!

Aug 12, 1hr easy

Stopped after 4k with stomach problems

Aug 14, 3x5m 10k pace

Started with 3x5m 10k pace.

1st 5m: 4:32

2nd 5m: 4:17

3rd 5m: 4:20

Finished with 40 min easy for a total of 12.28k in 61:18 avg. pace 5:00.

Aug 15, 40m easy

7.97k in 42:45 at 5:22

Johan

[johanbakx]

Change of plans, very windy today so decided to take part in a race next week instead of today. Just a tempo-ish 24 minute 5k today. I’ll make a schedule till the race and run it by you. Have a nice weekend!

[TheEd]

Hi johan, hopefully all arrangements working out towards the replacement race

TheEd