Sub 45 Minute 10K Training

[TheEd]

let's get to Tuesday evening after you have done the day's training and we can discuss the session for Thursday .. I am looking at 5 x 2k @ slower pace, as that is the true 10k development

BUT also recall the mentioning of Off Training

the off training and build up would certainly take you to a new level so is definitely worth considering

TheEd
ps.. my quick response, currently working online so email came in

[dmw9255]

let's get to Tuesday evening after you have done the day's training and we can discuss the session for Thursday .. I am looking at 5 x 2k @ slower pace, as that is the true 10k development

BUT also recall the mentioning of Off Training

the off training and build up would certainly take you to a new level so is definitely worth considering

TheEd
ps.. my quick response, currently working online so email came in

I am more than happy to do the offtime and build up training. My main and probably final run of this year is on the 17th October, is it possible to go for the off period and build up ready for this run, and get a better result than today???

After this my next target is a half marathon at the end of March.

Over to you, I am more than willing to listen and take advice.......

Regards.

Dean.

[TheEd]

OK .. let us see how you feeling after Tuesday's run and then we can look to the future as October is around the corner

enjoy the rest of the weekend

TheEd

[dmw9255]

Got a good nights sleep last night and woke up this morning with some aching legs......

The tops of the thighs and the lower calfs (Soleus) are feeling tight from the run yesterday, not injured, just general muscle pain after hard work.....

No plans to do anything today, and an easy run on the treadmill in the hotel tomorrow night....

I have been analysing the data fom the run yesterday, and am very surprised I managed to last the full 10km looking at the HR. This was around 25 beats higher than I would have expected for the pace I was running at. I could put this down to the poor preperation, but still seems very high.

I spent 7km (31 minutes) with my HR above 90% of my max (205bpm). Most literature I have read states that this should only be possible for 5-10 minutes.....

Not to worry, other than achy legs I am feeling fine today and looking forward to getting on with the cycles...

Best Regards.

Dean.

[TheEd]

sometimes the HR recordings can be inaccurate

let's see how you feel after tomorrow's run

Cheers

TheEd

[dmw9255]

Had a 30 minute easy run last night, legs felt a little jaded, but no issues.

All feeling good this morning. Not sure I will get my easy run in today, as my journey back home today has been delayed.....

Will report back tomorrow morning before the 5x2k session. What time should I be looking for completing the 2k ?? 8:50???

Dean.

[TheEd]

8:50 to 9 minutes should be fine .. no need to over extend yourself

TheEd

[dmw9255]

OK, sounds good.

[dmw9255]

Easy run completed, 5km, 32 minutes, HR 131 / 142.

Legs felt OK, should be good for tomorrow.

Dean.

[dmw9255]

5 x 2k completed.......all done with 90 seconds rest.

HR ave / max / after rest.
1st - 8:47 - HR 167 / 173 / 119.
2nd - 8:47 - HR 171 / 177 / 125.
3rd - 8:49 - HR 172 / 178 / 129.
4th - 8:47 - HR 175 / 180 / 132.
5th - 8:47 - HR 176 / 181 / 127.

Felt the right groin niggling, and also the left calf feeling slightly tight during the session, will monitor before the long run on Saturday. Obviously not fully recovered from the run on Sunday. Protein taken in straight afterwards, now off for some gnocchi and pesto......

Generally felt good, HR about where I expected for the pace. Pace was comfortable and nice. On the circuit, there was a slight headwind on the outward km, could have done without it....especially as most (about 7km) of the 10k on sunday was in to a headwind......

Dean.