09-05-2015, 09:18 AM
Hi TheEnd
Had a good run this morning. Was a bit worried to race as I was struggling with motivation after the 15km but it came together nicely...well except for mishap between 6 and 7km. First 4km are easy, then it's net uphill to ~7.4km so the plan was to run target pace to 4km then consolidate and pick up for the last 2.55km. I had been having a very solid run up to that point when my shoelace came undone
And annoyingly I had double knotted them. Had to stop, tie then, must have rushed it and unfortunately they came undone again :noway: That split ended up as a 4:08 and I just couldn't get going again. I had gone through 5km in 17:32 and was rolling over the hills at 3:37 pace saving up for a fast finish which never materialised. Still recorded 36:15. By my estimate (and past experience) I lost at least 10s per malfunction, so at worst I would have run 35:55 but I think I could have run 35:45-35:50 without all the mishaps, which would be my 2nd fastest 10km.
Anyway here are my splits:
3:28
3:32
3:30
3:23 (downhill)
3:39 (17:32 5km)
3:37
4:08
3:38 (28:55 8km)
3:37
3:25 (35:58)
17s extra
Total 36:15 (3:37/km)
Strange my watch was recording laps with the km boards until the 9th km and the finish, but rather a bit long than a short course!
From 37:29 11 weeks ago, I've improved by anywhere from 1:15 to 1:45 over 10km and run a 15km PB. So I'm pretty chuffed, thanks for all the guidance
Plan now is to rest today and tomorrow and Monday then ease back into easy running from Tuesday next week. I'll see how I feel then either do another easy week or jump into the build up. This week will only be 45km and I'm feeling surprisingly fresh even after the 10km today. Do you recommend 3 or 6 weeks?
Cheers
Had a good run this morning. Was a bit worried to race as I was struggling with motivation after the 15km but it came together nicely...well except for mishap between 6 and 7km. First 4km are easy, then it's net uphill to ~7.4km so the plan was to run target pace to 4km then consolidate and pick up for the last 2.55km. I had been having a very solid run up to that point when my shoelace came undone
And annoyingly I had double knotted them. Had to stop, tie then, must have rushed it and unfortunately they came undone again :noway: That split ended up as a 4:08 and I just couldn't get going again. I had gone through 5km in 17:32 and was rolling over the hills at 3:37 pace saving up for a fast finish which never materialised. Still recorded 36:15. By my estimate (and past experience) I lost at least 10s per malfunction, so at worst I would have run 35:55 but I think I could have run 35:45-35:50 without all the mishaps, which would be my 2nd fastest 10km.Anyway here are my splits:
3:28
3:32
3:30
3:23 (downhill)
3:39 (17:32 5km)
3:37
4:08
3:38 (28:55 8km)
3:37
3:25 (35:58)
17s extra
Total 36:15 (3:37/km)
Strange my watch was recording laps with the km boards until the 9th km and the finish, but rather a bit long than a short course!
From 37:29 11 weeks ago, I've improved by anywhere from 1:15 to 1:45 over 10km and run a 15km PB. So I'm pretty chuffed, thanks for all the guidance
Plan now is to rest today and tomorrow and Monday then ease back into easy running from Tuesday next week. I'll see how I feel then either do another easy week or jump into the build up. This week will only be 45km and I'm feeling surprisingly fresh even after the 10km today. Do you recommend 3 or 6 weeks?
Cheers