Improving 10k time at altitude

[MarkCo]

Hi TheEd

Quick question - after my 2-3 days recovery runs I am thinking to start the build up again this week, followed by the final week of the 10k program next week in preparation for race day.

Would it be of value to throw in a work the hills and/or 5x8 minute Fartlek session (or something else) instead of one of the 1 hour easy runs in the build up first week?

Many thanks
MarkCo

[TheEd]

HI markco, yes .. going into the build-up again won't be a problem

incorporate work the hills but make sure the session is not too long so you don't overdo things .. consider only doing 3 x 5 minutes in the fartlek session, again doing less to allow for adaptation with less focus on the body being over burdened

hope this all makes sense

enjoy TheEd

[MarkCo]

Hi TheEd

The week after the race was quieter than expected as I developed some ulcers in the throat (as sometimes seems to happen after a hard race effort). I think maybe the combination of lack of sleep the night before plus hard effort depleted things.

Anyway, so work the hills went out the window and I've had a few rest days, but the easy runs have felt good and the pace seems to have naturally increased a bit. Then did a 5k today which turned out a new PB by quite a chunk!

19 April
Recovery 9:00km in 44:20
AV pace 4:55/km
Av HR 140

21 April
10k in 46:39
4:40/km
Av HR 142

24 April
11k in 53:05
4:49/km
Av HR 143

26 April
Supposed to be 5k pace run, and my plan was to aim to complete it at a controlled 4:00/km to see if that felt sustainable for the race on Saturday. The second km was quicker and I ended up getting a bit carried away and maintained the pace. The good news... A new 5k PB by a significant margin of 38 seconds!! The not so good news is I realise that was probably a bit foolish with the race so close... Hopefully it won't have taken too much out of my legs.

3km easy warm up and cool down.

km / pace / Av HR
1 / 3:59 / 155
2 / 3:51 / 172
3 / 3:51 / 173
4 / 3:53 / 174
5 / 3:45 / 177
Total time: 19:20 (3:52/km)

Previous 5k pace run on 12 April:

km / pace / Av HR
1 / 4:12 / 153
2 / 4:05 / 164
3 / 3:59 / 167
4 / 3:59 / 169
5 / 3:55 / 169
Total time: 20:12 (4:02/km)

Going to take it fairly easy now until the race. May do the 3x5 min Fartlek on Thursday if feeling good, if not I'll just do the 6x1 Mon Fartlek on Friday and keep everything else easy.

Cheers

[TheEd]

firstly congrats markco .. then .. definitely back off now and take note of your morning pulse

this type of pace has been under the hood and it should be new beginnings however you most definitely need to be cautious

onwards TheEd

[MarkCo]

Morning TheEd

Many thanks. Pulse this morning is in the 48-50 range which is normal for me. Slept very well last night which I think can be a big factor.

Will definitely be cautious now with plenty of rest, hydration and good nutrition.

Cheers,
MarkCo

[TheEd]

good to hear markco

onwards TheEd

[MarkCo]

Hi TheEd

Smashed my PB today by 2 mins and 10 seconds! Official chip time 40:20. I was pacing pretty much bang on the target 4 minute Kms according to my Garmin, which I was relying on as there were no km markers. There were 4 laps of the course and I noticed I went through 2.5km, 5km and 7.5kms slightly earlier than the start/finish line but it was a bit difficult to judge and I left a bit too much to do on the last lap. It was a max effort though and I don't think I could have got sub 40 on that course today (although I did do 39:57 according to the Garmin!!).

Splits as below (Garmin):

Km / time / AV HR
1 / 4:03 / 153
2 / 4:03 / 164
3 / 3:59 / 167
4 / 4:01 / 169
5 / 3:57 / 169
6 / 3:58 / 171
7 / 4:00 / 173
8 / 4:01 / 174
9 / 4:01 / 175
10/ 3:55 / 176

Lap times (chip):
1 / 10:11
2 / 10:04
3 / 10:04
4 / 10:00

Very happy with the result and split consistency, and gives me confidence that I should be able to (officially) go sub-40 soon, as it did feel like quite a jump from the previous PB of 42:30.

Many thanks for all your coaching to date and here's to more PBs falling this year!

Cheers

[TheEd]

a very hearty congrats markco

sub 40 is a rewarding experience

enjoy TheEd

[MarkCo]

Hi TheEd

Just a quick check in... I started back on the build up period yesterday. After the race I found it a bit difficult to get motivated again, as is often the way. I had quite a few rest days but have kept up approx 30km a week, mostly easy paced runs around 4:45-4:55/km and between 9 and 12km distance.

The good news is that the Achilles seems pretty much back to normal, however I seem to have a vague injury in/around the left buttock/upper thigh which sometimes seems to extend to the hip and quad. Not enough to stop me running, and more discomfort or numbness at times rather than pain. Strange one but I'll keep monitoring it and hopefully it'll improve.

Will report back at some point during the build up. I'd like to finish that and get a cycle or two in before racing again I think, so will start looking at events around end June. Have been thinking about a half as well maybe towards the end of the summer.

Cheers

[TheEd]

hi markco, take it easy on yourself, over the next week or two, start enquiring about upcoming events and / or park run

just to see if it perks your interest

you will know when to return to more intensive training

TheEd
ps.. interesting re: hamstring twinge