18-07-2012, 03:23 AM
I sucked it up and did the 10x400 today. It was hot but I got through it and glad that I did. Man, this running thing is such a mental game 
Calves were a bit tight so I did a longer warm up and strides. I felt pretty good through the first 5, started to feel the burn in the lungs on 6 and took an extra 10 seconds rest for the last 3 so that I could finish on pace.
Data as follows:
Split Time Avg HR Max HR
1 01:27.30 145 158
2 01:01.50 144 158
3 01:25.80 151 161
4 01:01.20 147 160
5 01:25.10 152 161
6 01:01.00 150 161
7 01:25.30 155 163
8 01:02.90 152 163
9 01:25.70 155 163
10 01:02.00 154 164
11 01:26.80 156 165
12 01:01.20 156 164
13 01:28.10 157 165
14 01:09.50 154 165
15 01:28.60 157 165
16 01:06.40 156 166
17 01:27.10 158 167
18 01:09.60 157 167
19 01:26.40 160 168
Summary 24:01.50 154 168
Recovery HR: 44bpm (124)
Tomorrow is the easy 45, fartlek on Thursday, Friday rest and race on Saturday.
For the race, my goal is to run the first 5K in 21:30 and then seeing if I can ramp up the pace for the last 5. I would be happy to come in under 43:00. Is that too optimistic or too conservative? Not sure how I should approach this, it will be my first official 10K race that I've actually properly trained for. Any tips?
If it makes any difference, I have another 10K planned in August that is the last of a local road race series, I'd really like to train well for that one. I'm viewing this cycle as a restart and am not expecting exceptional results from it so if it's better to use this 10K as a stepping stone to the next one, I'm game to go along with that.
Cheers,
KK
Calves were a bit tight so I did a longer warm up and strides. I felt pretty good through the first 5, started to feel the burn in the lungs on 6 and took an extra 10 seconds rest for the last 3 so that I could finish on pace.
Data as follows:
Split Time Avg HR Max HR
1 01:27.30 145 158
2 01:01.50 144 158
3 01:25.80 151 161
4 01:01.20 147 160
5 01:25.10 152 161
6 01:01.00 150 161
7 01:25.30 155 163
8 01:02.90 152 163
9 01:25.70 155 163
10 01:02.00 154 164
11 01:26.80 156 165
12 01:01.20 156 164
13 01:28.10 157 165
14 01:09.50 154 165
15 01:28.60 157 165
16 01:06.40 156 166
17 01:27.10 158 167
18 01:09.60 157 167
19 01:26.40 160 168
Summary 24:01.50 154 168
Recovery HR: 44bpm (124)
Tomorrow is the easy 45, fartlek on Thursday, Friday rest and race on Saturday.
For the race, my goal is to run the first 5K in 21:30 and then seeing if I can ramp up the pace for the last 5. I would be happy to come in under 43:00. Is that too optimistic or too conservative? Not sure how I should approach this, it will be my first official 10K race that I've actually properly trained for. Any tips?
If it makes any difference, I have another 10K planned in August that is the last of a local road race series, I'd really like to train well for that one. I'm viewing this cycle as a restart and am not expecting exceptional results from it so if it's better to use this 10K as a stepping stone to the next one, I'm game to go along with that.
Cheers,
KK