Improving 10k with regular training

[MMS]

Hi Coach,

I finished cycle one yesterday and tomorrow I´ll begin cycle two with 1h runs.

April 13th - Day 15

Night Run
Time:55min
Dist:8,5Km @6:28/km
AHR:151
Temp:21C @ 8pm

April 14th - Day 16

Night Run
Time:55min (40min + 10min faster)
Dist:8,8Km @ 6:15/km
AHR:153
Temp:21C @ 8pm


April 15th - Day 17

Night Run
Time:55min
Dist:8,5Km
AHR:150
Temp:22C @ 8:30pm


April 16th - Day 18

OFF


April 17th - Day 19

Night Run
Time:55min
Dist:8,5Km
AHR:149
Temp:23C @ 8pm


April 18th - Day 20

Night Run
Time:80min
Dist:12,5Km
AHR:149
Temp:23C @ 7pm


April 19th - Day 21

OFF

Build Up weekly distance:

week 1:39,2km
week 2:41,6km
week 3:46,8km

I´m going through this week running 5 days (1h runs with a 75min run on Sun) and only then decide what to do next week. Perhaps, following Build Up from day 8 on (without hill work). What say you?

Cheers.

MMS.

[TheEd]

yes .. drop the hillwork for now and it will be interesting to see how the fartlek sessions go

here's hoping your next report back is without problems

TheEd

[MMS]

Hi Coach,

I had only a small problem last week with my right foot toe nail. It´s healed now and only had to reschedule one run from to Fri from Thu.

April 20th - Day 01
Night Run
Time:61min
Dist:9,4Km @6:29/km
AHR:143
Temp:24C @ 8pm

April 21st - Day 02
Night Run
Time:45min + 15min[faster]
Dist:9,6Km @6:15/km
AHR:153
Temp:27C @ 5pm

April 22nd - Day 03
OFF

April 23rd - Day 04
Night Run
Time:60min
Dist:9,4Km @6:23/km
AHR:145
Temp:25C @ 7:30pm

April 24th - Day 05
Morning Run
Time:60min
Dist:9,2Km @6:31/km
AHR:151
Temp:27C @ 9:00am

April 25th - Day 06
Morning Run
Time:60min
Dist:8,9m @6:45/km
AHR:163
Temp:32C @ 10:00am

April 26th - Day 07
OFF

This weekend I went to the beach and only Sunday was sunny. So, I really felt the 32C, had to ran slower and didn´t finish the long run. I felt tired after that run, but had a good night sleep and I´m feeling new again! Today´s Off day will help.

From tomorrow on, I´ll follow Build Up from day 8 without hillwork.

Cheers.

MMS

[TheEd]

nice MMS and congrats on sticking to the task

you must be ever closer to adding quality sessions

TheEd

[MMS]

Hi Coach,

I believe that next week I´ll be able to begin a 10k program. I miss the quality sessions!

The Fartlek session went pretty well, altough I kind lost the feeling of how fast I was going. I´ll explain better: I was oscilating btw 5:00/km and 5:20/km . I couldn´t keep a steady pace, not because was feeling it hard, only because I didn´t know how “fast” I was going. :duh:

I have a 10K race programmed on May 23rd. Again, low expectations, but on this race I´ll be able to run better. Foot is fine, completely recovered I guess.

Last week I missed one run because I woke up on Wed with a back pain. I had the same thing before, last year. But I got better during the day and I could run again on Thu.

I probably not be able to run today, due to work commitments. And for this week, I intend to follow the schedule and finish on Sun with a 4k time-trial. Right?

April 27th - Day 08
Night Run
Time:60min
Dist:9,3Km @6:27/km
AHR:145
Temp:20C @ 8pm


April 28th - Day 09
Missed

April 29th - Day 10
Night Run
Time:60min
Dist:9,5Km @6:19/km
AHR:147
Temp:18C @ 8pm

April 30th - Day 11
5x8min
Pace is aprox.

Temp:18C @ 8pm

Km|Time|Pace| AHR
1,7|11:00|06:30| 138
1,5|08:00|05:10|162
0,3|02:00|06:30|157
1,5|08:00|05:10|165
0,3|02:00|06:30|155
1,5|08:00|05:10|165
0,3|02:00|06:30|158
1,5|08:00|05:10|166
0,3|02:00|06:30|159
1,5|08:00|05:10|168
0,3|02:00|06:30|158
1,5|10:00|06:30|152
12,5|1:11:00|05:40|158

May 1st - Day 12
OFF

May 2nd - Day 13
Night Run
Time:60min
Dist:9,4Km @6:23/km
AHR:147
Temp:21C @ 6:30pm

Cheers.

MMS

[TheEd]

magic MMS .. you have been so patient and it couldn't have been easy .. excited for you that you getting to run the 4k time-trial

:great:

TheEd

[MMS]

I´m really excited about it. :great:

And, yes, I knew I had to be patient to go through this in order to come back without any problems. I appreciate your advice, it´s been really helpful and motivating.

[MMS]

Hi Coach,

last week a missed a couple of runs because of work, but everything else was fine.

Yesterday I had the 4k time-trial (same course as previous) and was quite surprised with what I did. See below:

May 9th 4k time-trial
temp:17C
K|Time|AHR
1|04:10|166
2|04:16|181
3|04:13|185
4|04:00|187
Tot|16:39|180

Compare to last year´s:

Oct 18th 4k Time-trial
temp:21C

K|Time|AHR
1|04:04|169
2|04:07|186
3|04:09|187
4|04:09|188
Tot|16:29|182

It was a bit windy last night and I had to struggle more during 2nd and 3rd km (It´s a 3k lap, so 1st and 4th are the same). My theoretical target was 4:15/km, I didn´t know if would be able to do it. When I finished the 1st, I knew I had to slow down a bit, and i did because was afraid i wouldn´t make it.
I did what i could do for a 4k. What I mean is it´s a pace i wouldn´t hold for longer distances, specially because I had a sprint during the last km.

Now, how would you fit me in a 10k program?

Cheers

MMS

[TheEd]

This is nice going and shows your experience gained from running over this period of time

OK .. let's start on the sub 45 minute 10km program

and then review everything after the 1st 3 week cycle

of course, it goes without saying that we need to exercise caution and I do believe that if we get through the first 3 weeks without any problem you should have a jump in form for the better

so there we have it and I hope you are happy to go onto a program, if you feel you need to juggle things around, then please do discuss

TheEd

[MMS]

I´m certainly happy to go onto a program again. During this new period i´ll be cautious as usual.

First doubt: I have a 10k race on May 23rd, two weeks from now. How do we fit it?
I was thinking of doing the 1st and 3rd weeks of this cycle. Is that ok?

Second doubt: I remember last year that we replaced the 30min runs for 1hr runs after Build Up. For now, we don´t do that, right?

MMS