Sub 45 Minute 10K Training

[dmw9255]

Today was not a good day, attempted the paced 5k run and had a nightmare......

Normally I run with my speed sensor and GPS unit when outside, and also have 1km markers, so have all my equipment calibrated.......went on the treadmill today, and failed at 2.5km......I believe this was due to running at a faster pace than indicated on my watch.

The treadmill indicated 14km/h where as my speed sensor indicated 13.2 km/h (huge error), I trusted the speed sensor, as this is calibrated, and was also verified on my long run on Thursday.

After 2.5km I was at the point of feeling sick, and cannot undertsand why I tired so badly.....Either I am not ready for running at 4:30 yet or my speed sensor doesn't like the treadmill, not sure yet......my cadence was a lot higher than I would have expected, but this could be due to the treadmill.

I plan on trying the 5k paced run again tomorrow, and resting Monday before the fartlek run on Tuesday.

Regards.

Dean.

[TheEd]

always better to do this on a noted course or even 400m lap track, so you do not have to worry about measuring distance

normally one should not try make up for a lost day, so if you are not able to get a definite 5km measured course rather put the run down to experience and move on with the program

your call though

Cheers

TheEd

[dmw9255]

The Ed,

I trust the footpod on the road, as I can then verify with google earth etc afterwards.....there is no way I can verify the treadmills and don't trust the footpod on them now.....will dig out my second unit and see how that compares......

I used the gym this morning due to doing some strength work for the upper body, so think I will do the strength, and then plan the runs home from the gym.......

I will see how I feel tomorrow for the 5K if not then a nice easy run for an hour....

Unfortunately I am going to have to rely on treadmills for next three weeks, as I am away on holday, and the hotel gym is likely to be the best option.

As far as the next three weeks, my plans were for the quality runs (4x2k, 6x1k, 5k, farlek and then a 5k time trial), and fit the easy and long runs in around when suitable.

Suppose it was just another bad day in the office......

Regards.

Dean.

[TheEd]

there have been quite a number of users who have been able to get the treadmill running right, during winter, but it does take some getting used to

TheEd

[dmw9255]

TheEd,

Well I had been busy today and didn't have time to do a long easy run so did the 5k paced at 4:30/km, felt completely different to yesterday, and felt relatively comfortable....times and hr below.

1st Km - 4:42 - 161 bpm average.
2nd km - 4:29 - 170 bpm average.
3rd km - 4:32 - 175 bpm average.
4th km - 4:27 - 174 bpm average.
5th km - 4:26 - 178 bpm average.

Overall time was 22:37 which is a new PB for a 5km run.

I have no idea what was wrong yesterday, I definately felt I was running too fast on the treadmil, and suspect that the speed sensor is calibrated for the road, and will need to be recalibrated for the treadmill.

Overall I am pleased with this, and very glad I ended up doing this run, as it has restored my confidence.

Now three weeks vacation and trying to keep the training program going.....

Best Regards.

Dean.

[TheEd]

good that you were able to restore the confidence

good to hear

hopefully you are able to still balance some form of training during your vacation

TheEd

[dmw9255]

I "should hopefully" be able to train up to 3 times per week, so should get quality sessions and also long runs in, will see how it goes.

The family comes first, so training will have to fit in around the fun.....

Catch up soon.....

Dean.

[TheEd]

good good .. a man with priorities



TheEd

[dmw9255]

Stıll managıng to get my traınıng ın, mostly during the early morning, whilst everyone is sleeping.......details below.

20/7/10
Fartlek completed with relative ease, completed on the treadmill, not sure on accuracy. [edit] 5 min sessions @ 4:28/km. 1st - HR 175/169, 2nd 180/176, 3rd 185/181.

21/7/10
30 minute out on pedallo (done instead of easy run).

22/7/10
30 minute easy run on treadmill. 5.5km covered.

24/7/10
No race to run out here so did a 8km trail run in the mountains, splits below.
1 - 6:30 - HR 171 - 80m climb, 0m fall, 27 deg C.
2 - 4:29 - 177 - 25m climb - 60m fall, 27 deg C.
3 - 4:09 - 178 - 0m climb - 55m fall, 29 deg c.
4 - 6:55 - 186 - 80m climb - 5m fall, 30 deg c.
5 - 5:52 - 175 - 40m climb - 15m fall, 30 deg c.
6 - 4:10 - 179 - 0m climb - 95m fall, 31 deg c.
7 - 5:02 - 178 - 10m climb - 15m fall, 33 deg c.
8 - 4:49 - 182 - 0m climb - 10m fall, 33 deg c.

This was incredibly tough, and as much as I never kept my 4:30/km, I am happy due to the climbs during the run. total time was 41:59.4, I believe this is a new PB for 8km. The legs were very tired afterwards.

26/7/10
35 minute easy run, 4.5 km. legs very tired still.

27/7/10
50 minute easy run, 7.2 km. Legs still tired. Hilly roads don't help.

28/7/10
25 minute easy run. legs getting better but not perfect. 4km covered.

Now off for my 4 x 2km. doing this on the treadmill, as I will never make the times on the roads out here.

Bye for now.

Dean.

[dmw9255]

4 x 2k completed, not quite the times required.

1st 2k - 9:04, MR max 182 , HR ave 171 [edit: HR data added]
2nd - 8:52, 190 / 175. [edit: time corrected to 8:52 from 9:04, HR added]
3rd - 8:54, 192 / 183. [edit: time corrected to 8:54 from 9:04, HR added]
4th - 9:34, 195 / 188. [edit: HR data added].
Temp was 32 deg C. Thought I had done the run in a sauna.

got my speeds slightly wrong. But at least I completed the four this time.

Regards.

Dean.