28-05-2008, 08:14 AM
Hi Amorts .. hope the hols were good :yes:
First off, let me state the importance of not trying to catch up for the training you have missed out on as when trying to do so, it throws everything out and can lead to overload at the wrong time.
With that said .. moving on in the right direction.
as mentioned in my post, you are already in sub 40 shape for 10k, the only reason you won't achieve this in June is if you go out too quickly
when you have not got a sufficient aerobic base and you go out quickly the loss of time at the end comes from loss of form. This is why I speak to you about learning about your form and posture when running smoothly. Once you start getting tired it is most important you try to maintain some form, this is a discipline which is acquired during training and specifically the 5x2000m session.
Do a 4k time-trial this weekend and if possible on a 400m track ... try to remember the splits as much as possible and begin to consider your form
Let me tell you straight out, you can convert 3.45 per k to 3.30 per k quite easily if you learn about form and running under pressure.
You currently may hang in there however when calculating the loss of time due to poor form you will see it is enormous. For 10K, instead of going out for the first 2k in 3.45 consider a disciplined 3.55, by 2k you have a 10 second cushion and your form should be intact, if you are fresh with 1k to go you can roll out a 3.45 and with the fine art of form over the last 400m you will gain a great deal
there is much to learn and patience plays an important aspect in your running
Enjoy
TheEd
First off, let me state the importance of not trying to catch up for the training you have missed out on as when trying to do so, it throws everything out and can lead to overload at the wrong time.
With that said .. moving on in the right direction.
as mentioned in my post, you are already in sub 40 shape for 10k, the only reason you won't achieve this in June is if you go out too quickly
when you have not got a sufficient aerobic base and you go out quickly the loss of time at the end comes from loss of form. This is why I speak to you about learning about your form and posture when running smoothly. Once you start getting tired it is most important you try to maintain some form, this is a discipline which is acquired during training and specifically the 5x2000m session.
Do a 4k time-trial this weekend and if possible on a 400m track ... try to remember the splits as much as possible and begin to consider your form
Let me tell you straight out, you can convert 3.45 per k to 3.30 per k quite easily if you learn about form and running under pressure.
You currently may hang in there however when calculating the loss of time due to poor form you will see it is enormous. For 10K, instead of going out for the first 2k in 3.45 consider a disciplined 3.55, by 2k you have a 10 second cushion and your form should be intact, if you are fresh with 1k to go you can roll out a 3.45 and with the fine art of form over the last 400m you will gain a great deal
there is much to learn and patience plays an important aspect in your running
Enjoy
TheEd