21-04-2013, 01:08 PM
Thanx a lot William!!
Well, I'm here back from the race! Went fine, 36:37! Sub 37 goal accomplished, and I felt pretty strong during the whole race, so I think it can get slightly better on the coming events.
On Tuesday I did the 3x1600m as suggested, 1rst interval in 5:58 (slow), 2nd in 5:48 and 3rd in 5:47, fine. More or less goal pace, that day I felt a little bit tired and had my doubts that I could manage to race at that pace the whole 10K on Sunday but you know, racing is a whole different thing than training.
On Thursday I did an easy 45' Maffetone Test at 146 avg HR, managed to cover only 8.7K, more or less average for me, just before the marathon I could get slightly over 9K, I think I have lost a little bit of edge but it's understandable coming off from the marathon IMHO. I do this every 2 weeks or so to assess my overall aerobic performance and this gives me insight about how I'm doing. Then on Friday the typical 30' easy then 6x1' fast-slow, and done.
Today I started at goal pace, no faster, reserved energy on the first 2 to 3K where the race profile was worst (slightly uphill) then restored goal pace again. When I crossed the 5th Km in 18:23 feeling pretty strong I knew that I'd get the sub 37, just wonder how further could I push. I maintained goal pace until 8K or so then tried to speed up because it was slightly downhill and was perfect timing for that. Got strong until few meters from the finish line and tried to speed a little bit to gain some seconds but as my finishing kick is pretty weak I only managed to end 5 to 6 min per km faster than goal pace for the last km.
Considering that It has been since June 2012 that I couldn't manage to get sub 37 I'm pretty satisfied with the result. I also ran strong ending with some breath left and not near puking like some other races so I guess there's still a little bit of room for improvement.
http://connect.garmin.com/activity/300953079
What do you suggest for this coming week? Remember next race is Saturday Night. I was thinking in repeating the scheme of this last week. This next Tuesday will be a little bit difficult to schedule the track session for some of my mates and they have suggested Wednesday instead. I think that it could be pretty convenient for recovering so I thought: monday easy run 30', tuesday easy swimming, wednesday 3x1600 10K pace, thrusday off and friday 30' 6x1' fast-slow.
Thoughts?
Well, I'm here back from the race! Went fine, 36:37! Sub 37 goal accomplished, and I felt pretty strong during the whole race, so I think it can get slightly better on the coming events.
On Tuesday I did the 3x1600m as suggested, 1rst interval in 5:58 (slow), 2nd in 5:48 and 3rd in 5:47, fine. More or less goal pace, that day I felt a little bit tired and had my doubts that I could manage to race at that pace the whole 10K on Sunday but you know, racing is a whole different thing than training.
On Thursday I did an easy 45' Maffetone Test at 146 avg HR, managed to cover only 8.7K, more or less average for me, just before the marathon I could get slightly over 9K, I think I have lost a little bit of edge but it's understandable coming off from the marathon IMHO. I do this every 2 weeks or so to assess my overall aerobic performance and this gives me insight about how I'm doing. Then on Friday the typical 30' easy then 6x1' fast-slow, and done.
Today I started at goal pace, no faster, reserved energy on the first 2 to 3K where the race profile was worst (slightly uphill) then restored goal pace again. When I crossed the 5th Km in 18:23 feeling pretty strong I knew that I'd get the sub 37, just wonder how further could I push. I maintained goal pace until 8K or so then tried to speed up because it was slightly downhill and was perfect timing for that. Got strong until few meters from the finish line and tried to speed a little bit to gain some seconds but as my finishing kick is pretty weak I only managed to end 5 to 6 min per km faster than goal pace for the last km.
Considering that It has been since June 2012 that I couldn't manage to get sub 37 I'm pretty satisfied with the result. I also ran strong ending with some breath left and not near puking like some other races so I guess there's still a little bit of room for improvement.
http://connect.garmin.com/activity/300953079
What do you suggest for this coming week? Remember next race is Saturday Night. I was thinking in repeating the scheme of this last week. This next Tuesday will be a little bit difficult to schedule the track session for some of my mates and they have suggested Wednesday instead. I think that it could be pretty convenient for recovering so I thought: monday easy run 30', tuesday easy swimming, wednesday 3x1600 10K pace, thrusday off and friday 30' 6x1' fast-slow.
Thoughts?