Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone > 10K Training Feedback
Home Forums Downloads Blogs
   
Time-to-Run on FacebookFollow TimetoRun on Twitter Running InformationUSA RunningRunning South AfricaRunning New ZealandRunning UKRunning CanadaRunning IrelandDeutsch LaufzeitRunning DenmarkSverige LöpningRunning FinlandTel Aviv Marathon Running Australia Running KenyaRunning EuropeRunning MaltaRunning NamibiaDonate for Training Advice
10K Training Feedback Our 10k Training Programs Feedback


Sub 35


Reply
 
Thread Tools Display Modes
Old 06-09-2018, 09:55 AM   #631
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, two nice events and great to go sub 16 in the 5k

no harm in running fast but hopefully you have been able to maintain at least a 25k every 3 weeks. If not, if you intend continuing with a marathon, do consider maintaining a long run every 3 weeks

how are you going to unfold your final 6 weeks to the marathon? Where are you planning on running it?

Do get a training partner for the 5 x 2k session .. and maintain around the 33:00 to 33:30 pace for the session, then adding the aerobic sessions and if possible find a rolling hill route for at least one long rolling hill session

please ask questions for clarity

TheEd
TheEd is offline   Reply With Quote
Old 09-09-2018, 07:50 PM   #632
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Hey there,

Yes I have been keeping the long runs going at least every 3 weeks and have now been averaging 90k/wk since June so should be well placed for the final marathon push.

Marathon is def. still the goal - I'll be doing Abingdon for the third time on Oct 21st with the aim of qualifying for London again next year and hopefully getting sub 2:40.

Current plan is to kick off 2k's on Thurs (33-33:30 paces sounds great) and work through a full cycle modified for Marathon (Marathon Paced runs on Saturday followed by 20-32k long runs on Sun). Will also throw in a threshold session on the Thurs after the 1k's + a couple of Park runs. Will for sure add in rolling hills and will keep the 1hr/15k aerobic days to maintain mileage.

Did a 26k fell run today (1,000+ meters climbing) which felt great. No muscle soreness even with fast/technical descending so the legs are clearly in a good place
jamieh is offline   Reply With Quote
Old 13-09-2018, 08:54 AM   #633
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
5x2k (Track)

6:50
6:39
6:38
6:36
6:34

8 degrees
5 k/h wind
~76kg

Had to do the session at 6am this morning after a tough night so it wasn't easy - particularly the first rep! - but overall pleased with how it went and was able to stick to the plan. I stopped looking at the watch after the first one and was very surprised to see myself getting a bit faster on each one, despite feeling slower (?!).

I also had some delayed muscle soreness after the fell run which was only just subsiding today so I suspect that accounts for legs feeling a little sluggish.
jamieh is offline   Reply With Quote
Old 16-09-2018, 10:00 PM   #634
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
A nice weekend with 8k marathon pace on Sat feeling extremely good at 3:40-45 then 30k easy today again feeling good. 100k for the week. Should I still go for the 1ks on Tues or something different? Any thoughts on pacing? Thank you!
jamieh is offline   Reply With Quote
Old 18-09-2018, 07:29 AM   #635
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Sounds like you working well towards the marathon, Jamie

with 6 weeks to go you can drop the 1k session and focus more on the 2k session

you have the sub 16 pace for 5k, now you need to focus on speed endurance gained via the 2k session

hope this makes sense

TheEd
TheEd is offline   Reply With Quote
Old 20-09-2018, 03:03 PM   #636
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Yes makes sence, thx! On Tues I did alternating 2k/1k (continuous run) with the 2k @3:40-45 and the 1k @4:00, easy day yesterday and then today 4x5k @3:40-45 off 3 mins jog keeping the HR ~145.

Big week. Legs still feeling good but looking forward to rest day. Plan a park run on Saturday and 21k easy Sunday.
jamieh is offline   Reply With Quote
Old 28-09-2018, 11:08 AM   #637
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, how many weeks till the marathon?

how did the parkrun go?

what pace are you doing your marathon tempo runs at?

hope all well

TheEd
TheEd is offline   Reply With Quote
Old 29-09-2018, 11:20 AM   #638
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Hey there, marathon is 3 weeks from tomorrow (Sunday).

I couldn't do ParkRun last weekend (logistical issues!) so instead did a 15k on rolling roads as 4k marathon pace (3:43) followed by 1k float (4:00) x3. Weather nice and cool so heart rate never got over 140.

This week I did 8x800 off 200 jog (2:36-2:40 on the 800s never feeling too taxing) on the Tuesday, and then a 40 min tempo run on Thursday, peaking at around 10k pace (3:20ish) for 2k in the middle.

Today I did a steady ParkRun (16:50 - through 2k at 6:25 but legs were very tired so I pulled back to cruise home at 3:20-25) then went straight into 6k at marathon pace (3:43) which felt incredibly good (HR under 140).

Aiming for 30k tomorrow including 3 or 4x5k at marathon pace... if you think that sounds like a decent plan?

Weight is stable at 76kg.

Jamie

P.S I had some slight pain/ache in the top of my right foot during my long run last Sunday (20k steady with a few fartlek k's at 3:30ish as feeling so good). Saw chiro this week and some of the tendons were jammed up, plantar fascia v. tight as well as ITB. I passed the tuning fork test so prob not a stress fracture (at least not yet..), but need to keep a close eye on it. He released everything and after a full rest day yesterday there was no pain this morning in the park session or walking afterwards. Im going to do the 30k tomorrow on a loop course (and mainly off road) and bail out if I feel anything.
jamieh is offline   Reply With Quote
Old 30-09-2018, 09:14 AM   #639
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
Hi Jamie, you must be careful mixing up the speedwork and the marathon distance on the last 6 weeks

You have developed the speed now you need to get the mindset of the marathoner right

I am very aware of how 'elite' athletes train for the marathon and the often made mistakes off people training towards the marathon trying to mimic what they do.

My advice is 'always' don't do what others do but what works for you and the biggest aim should also be to stay healthy

many athletes over the year have run 21k PB's 2 weeks before the marathon but have not been able to achieve their marathon race goal

I am mentioning this so you stop testing yourself regarding 'how you feel'

5 weeks to go the legs should be fatigued but not one must avoid injury, so ice and do recuperative 'things' to assist your legs etc

hopefully the 30k run goes well today

TheEd
TheEd is offline   Reply With Quote
Old 30-09-2018, 12:48 PM   #640
jamieh
Senior Member
 
jamieh's Avatar
 
Join Date: Dec 2011
Thx for the advice, all taken onboard. No more tests

30k went great today and no pain in the foot. Did 3x5k in the middle bang on 18:30 with about 10-15 mins easy between. HR 139 on first (flat) and 145 on the other two (rolling).

2h for the whole run. Had 2 gels en route + about 400ml water (my wife was cycling alongside with the kids for the slow bits).

74kg after the run bodes well.
jamieh is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone > 10K Training Feedback


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is On
Forum Jump

»

» Recent Threads
PB Yesterday - next race 27/10
08-10-2018 08:20 AM
Last post by astrange
06-12-2018 11:37 PM
18 Replies, 2,956 Views
coming off base phase/when to up the...
13-11-2012 10:21 AM
Last post by TheEd
02-12-2018 12:00 PM
1,087 Replies, 530,510 Views
Sub 45 Min 10k Goal - Advice much...
07-11-2018 11:18 AM
Last post by TheEd
02-12-2018 11:58 AM
9 Replies, 1,191 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
13-11-2018 01:54 PM
649 Replies, 307,786 Views
Sub 45min 10k program - 4 run per week...
16-01-2016 11:28 AM
Last post by TheEd
29-10-2018 01:57 PM
24 Replies, 29,521 Views
How to lose three minutes and three...
04-07-2018 09:14 AM
Last post by TheEd
05-10-2018 09:18 AM
29 Replies, 5,990 Views
» Recent Blogs
Racing her first 10k races
18-09-2014 01:16 PM
by TheEd
Last post by TheEd
18-09-2014 01:16 PM
0 Replies, 60,768 Views
Intro to the athlete, MrsDuck
11-08-2014 11:16 AM
by TheEd
Last post by TheEd
11-08-2014 11:16 AM
0 Replies, 54,877 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 52,979 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 01:29 AM.


Powered by vBulletin® Copyright ©2000 - 2018, Jelsoft Enterprises Ltd.
© 2008 - 2018 Time-to-Run All Rights Reserved