20-08-2012, 04:19 AM
Hey TheEd,
Had the 10K race today, it went pretty well. Details:
KM Time AvgHR
1 4:11 146
2 4:10 160
3 4:11 164
4 4:15 166
5 4:18 167
6 4:15 169
7 4:17 170
8 4:30 171
9 4:28 170
10 4:14 173
11 00:12 177
Total: 43:06
It was on a gravel path, pretty flat course. I was aiming to run 42:30, I felt great through 5km (21:08) and was planning on holding 4:15's until 7km and then giving it for the last 3. KM 8 and 9 were through an open section with a stiff headwind though and I didn't realize how much that would take out of me. The last km was through trees so much more sheltered and I was able to pick the pace back up with a good kick at the end but I had lost too much time by then to make my goal of 42:30. Does wind make that much of a difference or is it just lack of aerobic capacity? Tried to draft off some of the runners ahead of me but no luck
I'm happy with the results though, definitely feel the benefits of the 5x2K here, much more confident with the progress and training. 10 secs off my PB from last month but I feel I had a 42:30 in me today. Onwards and upwards, looking forward to when I can do every 2k repeat on pace.
My next race is in early October (strangely there are no real 8 or 10K road races in September in Vancouver) and then the last half-marathon of the season is in mid November. What are your thoughts in terms of approach from here on in? Should I just stay on the program through the half and then schedule a break after that? Over to you Coach
KK
Had the 10K race today, it went pretty well. Details:
KM Time AvgHR
1 4:11 146
2 4:10 160
3 4:11 164
4 4:15 166
5 4:18 167
6 4:15 169
7 4:17 170
8 4:30 171
9 4:28 170
10 4:14 173
11 00:12 177
Total: 43:06
It was on a gravel path, pretty flat course. I was aiming to run 42:30, I felt great through 5km (21:08) and was planning on holding 4:15's until 7km and then giving it for the last 3. KM 8 and 9 were through an open section with a stiff headwind though and I didn't realize how much that would take out of me. The last km was through trees so much more sheltered and I was able to pick the pace back up with a good kick at the end but I had lost too much time by then to make my goal of 42:30. Does wind make that much of a difference or is it just lack of aerobic capacity? Tried to draft off some of the runners ahead of me but no luck
I'm happy with the results though, definitely feel the benefits of the 5x2K here, much more confident with the progress and training. 10 secs off my PB from last month but I feel I had a 42:30 in me today. Onwards and upwards, looking forward to when I can do every 2k repeat on pace.
My next race is in early October (strangely there are no real 8 or 10K road races in September in Vancouver) and then the last half-marathon of the season is in mid November. What are your thoughts in terms of approach from here on in? Should I just stay on the program through the half and then schedule a break after that? Over to you Coach
KK