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10k training - how fast can i get in 5 months?


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Old 09-02-2012, 06:32 PM   #151
TheEd
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would be good to have your race weight (fighting weight) when you run your next race

makes for good comparison for going through the cycles in the future

ie. the Recovery Phase and Build-up

Cheers

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Old 09-02-2012, 08:11 PM   #152
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I'll keep more detailed weight records along side my running log...It will be interesting to see...

Today was supposed to do an easy 30min run...i ended up doing only about 23min as i got a really nice(painful) stitch on my right side. I haven't had one of these in a LONG time...I'm wondering why it decided to happen today. It kicked in around 3km...i ran for a bit and then stopped and walked...it went mostly away, then started running again and back it came...ran a bit longer, then just decided to call it quits at 4km and go do my weight lifting session.

What do you think i should do for my next race day? Another 5k? 4k? Do a personal 10k for fun...? Don't think i'll be able to find a real 10k race anywhere close or that syncs up with my schedule right now..

Tomorrow I've got the relaxed/easy 10k on the schedule...
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Old 09-02-2012, 08:21 PM   #153
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would be good to see what you ate, maybe it is something that disagreed with you or when you last drank something etc

sometimes you can have a few days of pain in the area if the stitch has been harsh

take a pick of either 4 - 5 or 6

your call

enjoy

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Old 12-02-2012, 08:18 PM   #154
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Hey Ed....just relocated to singapore for a few days..so had to take a rest day and push to easy 10k back a day to my saturday....

Not sure about the side stitch - I didn't eat/drink anything unusual or earlier/later than many other days to the gym...so i'm not sure. I'll try and pay more attention though if it does happen again.

i forgot my HR monitor in my room and was too lazy to go get it, so i just have my total time and HR at the end:

Day 7 - easy day of 10k running – relaxed
53:20 - HR: 132ish...

I thought my HR was crazy low (the machine has a measuring thing where you put your hands on it) - thought the machine was gimped but quickly checked manually and it was correct.

Day 8 - 6x1k intervals. I was a bit sleep deprived and had eaten rather poorly...but decided to do them anyways...when i got to the gym, felt pretty good so figured I'd start at 3:50/km:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:52.3 | 145 | 156 | R: 59.9s + 16.0 HR: 156 -> 111
2 | 3:49.0 | 150 | 160 | R: 60.9s + 17.2 HR: 160 -> 123
3 | 3:49.6 | 153 | 161 | R: 59.9s + 17.2 HR: 162 -> 127
4 | 3:48.2 | 157 | 164 | R: 59.8s + 15.7 HR: 164 -> 131
5 | 3:45.2 | 158 | 167 | R: 58.9s + 17.3 HR: 167 -> 136
6 | 3:26.6 | 163 | 174 | R: 60.5s HR: 175 -> 150

I'm not sure what happened..but it was fairly easy. I planned to keep it at 3:50 for the first 3km thinking i might hit a wall, but didn't. So i started dialing it up and really let it fly on the last km. I really should have pushed it faster early on.

In addition, spent less time on the rest, skipping the treadmill wind-down by just hopping off then stopping it.

During the rest i walked around the gym, rather than stand still like i normally did.

Other than that, has me questioning if the treadmill was broken/mis-calibrated. haha...i'm off to a different hotel tomorrow and different gym..so we will see.

regards
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Old 13-02-2012, 10:11 AM   #155
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Mate I've been tracking your progress since you started posting at a similar time to me and I am baffled at that last session. That is AWESOME!!! Congratulations
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Old 13-02-2012, 10:24 AM   #156
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If the 1k session is accurate, then your race can't come quick enough

let's see how things work out after the relocation process

good luck

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Old 14-02-2012, 01:55 PM   #157
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Thanks for the congrats...I'll just assume there were no glitches on the treadmill I was wondering if two possible factors might have contributed:
a) It was in the late evening (properly fed for the day, and hydrated)...rather than the morning when i normally work out (under-nourished and dehydrated).

b) I had an extra rest day prior to the session - maybe I haven't been recovering as fast as i could with more rest? Seems less likely...

Seemed like a fairly expensive treadmill, so I'd assume it had a decent control system...only way it could go out of calibration would be if the belt size had some how changed, as i assume its control system will measure the belt speed and adjust the motor output accordingly. I'll have to figure out some cheap/easy to transport testing system for determining if a treadmill is correctly reporting the speed. I was thinking a couple pieces of tape, and an iphone video camera...place the tape an iphone length apart, then video tape the belt at speed. Then you could take the video into imovie, or some other movie editing app that lets you go frame by frame....measure the distance the tape moves over a period of time, and presto, you have your speed.

If I were really gung-ho, I'd auto-mate it in software and let you just point and shoot at the tape and get a speedometer type read-out...

In the mean time...I've since moved again, and having issues finding somewhere to work out...so I've missed the last 2 days...should have been (day 9) easy 30min and and (day 10) easy hour of running. My addictive personality/OCD is tweaking, making me want to get back to the gym.

I'll resume tomorrow on what would have been a rest day prior to the 5k paced run. I'm wondering what i should do....Start tomorrow as though its day 9...or day 10....or day 11....OR...start as day 11, but instead of a rest do a 30 or 60min easy run....then continue with the 5k paced the following day?

I'd be inclined to do either:
A. 30 min easy tomorrow and then the (day 12) 5k paced run the following day...
or
B. 60 min easy tomorrow, then a 30min easy run, then (day 12) 5k paced run...and continue from there...

Thoughts?

FYI - My key 10k race is in 2 months exactly now

Regards
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Old 15-02-2012, 08:06 AM   #158
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if you unable to keep routine now then don't panic, do what you can do instead of creating pressure

relocating is tough enough

hope it all works out

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Old 15-02-2012, 09:33 AM   #159
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Hey Ed...no worries...

I've got myself a decent gym here now...man, negotiating for gym memberships is universally stupid I think...but thats a novel's worth of complaining i won't subject you too.

Ok, I'm going to go with option C..hehe...doing an easy 60min today...and then get back on schedule with the 5k paced run tomorrow...

I'm thinking I'll just aim for a straight 20minutes...my last 5k paced run was 20:37...and my 5k time trial was 19:47, so it seems appropriate...i may up it in the last km as usual though...should be a good test of my previous 6x1k...20:00 should feel fairly good if it was a legit session...

Sound reasonable?
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Old 15-02-2012, 06:53 PM   #160
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Decided to cap my run at 10km today, rather than 60min:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:17.0 | 116 | 133
2 | 5:11.7 | 134 | 138
3 | 5:12.9 | 137 | 140
4 | 5:17.1 | 140 | 142
5 | 5:21.5 | 140 | 142
6 | 5:29.9 | 140 | 143
7 | 5:37.7 | 139 | 142
8 | 5:39.9 | 140 | 143
9 | 5:44.8 | 142 | 146
10 | 5:50.0 | 141 | 143
Total: 55:42.5
136/146 AHR/MHR

I will see how i feel when i get to the gym tomorrow...if i'm feeling good, i will do the 5k paced run...if i'm not 100%, I'll just do an easy 30min and push it back 1 day due to missing the two sessions during my move...
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