18-11-2024, 03:44 AM
Hey Coach,
I ran 39:32 in the 10km yesterday, so I am sub-40, but am not super happy about the time. I ran a 10km split in a half marathon in about 39:50 in October, so I was hoping to do a bit better than I did. I think I ran into two basic problems, first the course was hilly and I live in a flat place so don't regularly train hills. Second, I am not really sure about my pacing in the 10km anymore, and I had a bit left at the end of the race.
Putting these two together, I think I could have pushed myself a bit harder on the uphills but I was afraid I would burn myself out. Next time I think I will be more prepared, but for now I can at least be satisfied that I was under 40 mins.
My splits were:
1 - 3:39
2 - 3:42
3 - 3:57
4 - 4:03
5 - 4:08
6 - 3:51
7 - 4:13
8 - 3:50
9 - 4:13
10 - 3:48
I started off fast, but the first 2km were downhill and I wasn't having trouble with form or breathing so I decided to accept it. Then you can see where the uphills start because the splits are pretty slow.
Anyway, 4 weeks until my 7km fun run, so I think I will take it easy this week and just do daily easy runs, and then work through a 3-week cycle leading up to the race. Cold as heck outside now, though, so I have to make sure I stay motivated.
I ran 39:32 in the 10km yesterday, so I am sub-40, but am not super happy about the time. I ran a 10km split in a half marathon in about 39:50 in October, so I was hoping to do a bit better than I did. I think I ran into two basic problems, first the course was hilly and I live in a flat place so don't regularly train hills. Second, I am not really sure about my pacing in the 10km anymore, and I had a bit left at the end of the race.
Putting these two together, I think I could have pushed myself a bit harder on the uphills but I was afraid I would burn myself out. Next time I think I will be more prepared, but for now I can at least be satisfied that I was under 40 mins.
My splits were:
1 - 3:39
2 - 3:42
3 - 3:57
4 - 4:03
5 - 4:08
6 - 3:51
7 - 4:13
8 - 3:50
9 - 4:13
10 - 3:48
I started off fast, but the first 2km were downhill and I wasn't having trouble with form or breathing so I decided to accept it. Then you can see where the uphills start because the splits are pretty slow.
Anyway, 4 weeks until my 7km fun run, so I think I will take it easy this week and just do daily easy runs, and then work through a 3-week cycle leading up to the race. Cold as heck outside now, though, so I have to make sure I stay motivated.