Working towards my first sub 45 10K

[johanbakx]

Hi Ed,

sorry for the late reply, but work has been incredibly busy the last couple of weeks. My colleagues and I are physically and mentally exhausted. Last couple of days it's been a bit better. Luckily, I've made sure I kept training to keep fit. A quick overview:

Jun 19th
Total 7.04k with an interval:
2k 4:28 - 4:12
1k 4:13
1k 4:06
1k 4:27
HR during intervals 120-199

Jun 20th
75:21 easy at 5:35, 13.5k
Just a nice run not minding the HR, which ended up 156 average

Jun 23rd
30:00 easy at 6:00, 5k

Jun 27th
A progressive 7k in 37:07
5:58
5:40
5:36
5:32
5:11
4:42
4:26
1k cooling down
HR 158 avg

Jun 28th
63:58 easy at 6:18, 10.15k
HR 153

Jul 1st
Total 7.07k in 36:31 at 5:10, with 6x500m in the middle.
Split times:
1k 4:16
2k 4:03
3k 3:53
HR 147 (no lower than 120 during intervals)

Jul 2nd
60:43 easy at 6:33, 9.27k
HR144

Jul 4th
42:06 with just a bit of pace, just a fun run
8.22k at 5:07
HR 159

Will start a new cycle this week!

Cheers, Johan

[TheEd]

grand to hear you have been able to continue training despite the workload

nice

hope all is going well

TheEd

[johanbakx]

Hi Ed!

Training going well, work still busy so I have just been mixing it up but still quite fit. However, for the first time in many years I have some niggles. I'm experiencing some very light pain above my hip joints. This has been going on for some weeks now. Should I do strength training? I've never really done that. Or would you advise to go see a physio? I can still run full speed but I don't want to make matters worse. It can't be the shoes, they are just new.

Training overview:

July 7th
50:05 easy at 5:52, 8.53k
HR 155

July 8th
50:15 easy at 6:47, 7.42k
HR 141 (lowest to date)

July 11th
Interval session

2k 4:14, 4:09
1k 4:14
1k 4:10
HR during intervals 130-190
Total 7.29k at 4:49

July 13th
31:39 easy at 6:19, 5.01k
HR 141

July 15th a quick(ish) 5k in 23:34 (4:42)
5:16
4:42
4:29
4:34
4:33
HR 166 (max 198)

July 17th
Long run without paying attention to HR
62:39 easy at 5:25, 11.57k
HR 167 (very hot weather)

July 19th
Interval session 4x1k
4:13
4:38
4:25 (2x500m)
3:57 (2x500m)
HR intervals 120-180

July 20th
30:50 min easy at 6:10, 5k

Johan

[TheEd]

Hi Johan, re: pain .. look up the ITB stretch and consider doing a few of those exercises .. then let us know if there is an improvement

how is the training with heart rate going?

TheEd

[johanbakx]

Hi Ed,

it's going well with the HR training, I think. I've had some sessions with a HR of around 140. I have to run quite slow for that (6:15-6:45) but my pace during interval training is improving.

Jul 22th
62:51 easy at 5:41, 11.06k
Did not pay attention to HR, just some nice running. HR was 159 avg.

Jul 24th, my best 6x1k session to date!
4:12
4:08
4:00
3:59
3:59
4:05

So 2 sub 4 min k's, not bad HR during intervals did not drop below 120 (except before and after the 1s interval) and the max HR was 188.

Haven't done the excercises yet.

Cheers, Johan

[TheEd]

this is looking nice Johan

the easy runs will take care of themselves, with your pace speeding up at the same HR once things balance out

enjoy the progress

TheEd

[johanbakx]

Hi Ed,

July 25th
84:05 easy at 6:25, 13.1k
HR 140
A very pleasing run! It started pouring properly halfway, sometimes ankle deep in puddles but I was in the zone and really enjoyed the run. HR nice and low and felt great.

July 27th
33:25 easy at 6:04, 5.52k
HR 153

After this run on Tuesday I started to get sick from my 2nd Covid shot which I received the day before. Thursday was the worst but today (Friday) I felt a lot better and decided to just go for a fast 5k. Glad I did that!

Friday July 30th
Paced 5k in 21:47 (4:21)
HR 178 (max 194)
4:31
4:13
4:16
4:23
4:20

The last K I was almost gasping but pleased I managed 4:20 for the last one. In 10 days I will attempt a fast 10k and after that will put my focus on the Tilburg Ten Miles which is September 26th. My first race in a long time, looking very much forward to it!

Happy with the training currently, will put in a slow run tomorrow evening, keeping the HR low.

Have a good weekend!

Johan

[TheEd]

Hi Johan .. looks like you in control of everything and happy to hear you bounced back after jab

enjoy TheEd

[johanbakx]

Hi Ed,

according to the schedule I should do my fast 10k this Friday, but I will only be able to do it 3 days later on Monday. Yesterday I did the 3x5 min interval. Should I do an extra interval training tomorrow on Thursday?

Training update:

July 31st
71:56 easy at 6:32, 11.1k
HR 143

August 2nd
31:03 easy at 6:10, 5.03k
HR 140

August 3rd
3x5 min interval (+/- 4:30), HR 162-180
Total 41:06 at 5:18, 7.75k
avg HR 158

Johan

[TheEd]

Hi Johan .. here's hoping the 10k goes OK

TheEd