12-08-2019, 12:36 PM
Thanks TheEd.
I'm now looking forward to a 10k race I have entered for this Sunday. It's a fairly flat course and based on my 5k race time last weekend (21:15) I am hoping to complete it in the 43:30 - 44:00 range. My all time PB is 45:06 back in 2012 so hopefully that record will fall!
I haven't been doing as much training as usual the past couple of weeks due to being on holiday with family and friends but I've still managed to run pretty much every other day. I have put on about 3kgs probably partly due to that, and partly due to eating and drinking more than usual also! Hopefully it won't affect my performance too much at the weekend.
Here's what I've been up to the past few days...
5 August:
Easy but hilly run. 5.44km in 29:52 (5:30/km).
Average HR 137 but quite variable due to the hills (couldn't not run a hilly course where we were staying!).
8 August:
Another easy hilly run. 7.18km in 35:52 (4:59/km).
Was feeling good on this run so decided to test my speed and ran the 6th km pretty much all-out in 3:20. It was a downhill section with an elevation loss of about 40m though!
10 August:
5k pace run with easy 2km warm up and 3km warm down (total 10km in 49:18 - only 20 secs slower than the 10k race I did in May!).
I was aiming for 4:20/km pace for the 5k but ended up going quicker, in fact a similar time to the race last weekend but with more consistent splits. I misjudged really, in the end it was not far off race pace - possibly could have gone 20 secs quicker.
km / pace / Av HR
1 / 4:19 / 154
2 / 4:11 / 163
3 / 4:15 / 166
4 / 4:10 / 167
5 / 4:12 / 170
Total time: 21:14 (4:14/km)
1 second quicker than my official race time last weekend, however that was a gun time and my GPS watch had the race at 21:03, so pretty sure the race was still the harder & better effort as it was on the same course.
Here's the last 5k pace run from last cycle (at altitude though) - big difference!:
km / pace / Av HR
1 / 4:45 / 150
2 / 4:43 / 158
3 / 4:31 / 159
4 / 4:34 / 162
5 / 4:20 / 166
Total time: 23:02 (4:36/km)
So my plan now for race prep is as we did before, i.e. the last week of the programme with the final few days replaced with the below. Does that sound OK, or any other advice? Many thanks.
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race
cheers
I'm now looking forward to a 10k race I have entered for this Sunday. It's a fairly flat course and based on my 5k race time last weekend (21:15) I am hoping to complete it in the 43:30 - 44:00 range. My all time PB is 45:06 back in 2012 so hopefully that record will fall!
I haven't been doing as much training as usual the past couple of weeks due to being on holiday with family and friends but I've still managed to run pretty much every other day. I have put on about 3kgs probably partly due to that, and partly due to eating and drinking more than usual also! Hopefully it won't affect my performance too much at the weekend.
Here's what I've been up to the past few days...
5 August:
Easy but hilly run. 5.44km in 29:52 (5:30/km).
Average HR 137 but quite variable due to the hills (couldn't not run a hilly course where we were staying!).
8 August:
Another easy hilly run. 7.18km in 35:52 (4:59/km).
Was feeling good on this run so decided to test my speed and ran the 6th km pretty much all-out in 3:20. It was a downhill section with an elevation loss of about 40m though!
10 August:
5k pace run with easy 2km warm up and 3km warm down (total 10km in 49:18 - only 20 secs slower than the 10k race I did in May!).
I was aiming for 4:20/km pace for the 5k but ended up going quicker, in fact a similar time to the race last weekend but with more consistent splits. I misjudged really, in the end it was not far off race pace - possibly could have gone 20 secs quicker.
km / pace / Av HR
1 / 4:19 / 154
2 / 4:11 / 163
3 / 4:15 / 166
4 / 4:10 / 167
5 / 4:12 / 170
Total time: 21:14 (4:14/km)
1 second quicker than my official race time last weekend, however that was a gun time and my GPS watch had the race at 21:03, so pretty sure the race was still the harder & better effort as it was on the same course.
Here's the last 5k pace run from last cycle (at altitude though) - big difference!:
km / pace / Av HR
1 / 4:45 / 150
2 / 4:43 / 158
3 / 4:31 / 159
4 / 4:34 / 162
5 / 4:20 / 166
Total time: 23:02 (4:36/km)
So my plan now for race prep is as we did before, i.e. the last week of the programme with the final few days replaced with the below. Does that sound OK, or any other advice? Many thanks.
Thur: 20 - 30 minutes easy
Fri: warm up then 6 x 1 minute @ anticipated race pace with 1 minute easy
Sat: Rest
Sun: Race
cheers