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Improving 10k with regular training


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Old 14-04-2009, 12:33 PM   #111
MMS
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Hi Ed,

it´s always really good to see that things are going ok and after each cycle i´m becoming a better runner!

In fact, the 5K paced was easier than the last one. I was also surprised with my time on the 10k easy. I didn´t expected to reduce almost 7min with similar pulse only after two weeks. Any reasons?!

Well, I didn´t run yesterday. Now

Cheers

MMS
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Old 14-04-2009, 12:44 PM   #112
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the 2000's and 1000's teach you how to run and pace yourself as well as having a dramatic affect on your fitness

It is a natural progression

enjoy

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Old 15-04-2009, 12:31 PM   #113
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Hi Coach,

Just to keep in mind, I started a new cycle yesterday.

Time:70min
Dist: 10,3k
AHR: 150

Same pace as Sunday.

MMS
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Old 17-04-2009, 11:46 AM   #114
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Hi Ted,

time for feedback:

April 15th 30min easy

Time:30min
Dist:4,5k
AHR: 147

==============================

Now the 2000m.

April 16th 3x2000

wu = warm up (1k)
cd = cool down (0,6k)

K|Time|AHR|Rest|RestHR
wu|07:00|130|01:30|124
2k|09:50|164|01:30|144
4k|09:45|167|01:30|145
6k|09:50|169|01:30|147
cd|05:00|143|01:30|?

As you can see, I managed better my pace on each rep. And the results were really motivating!

The last one to compare:

April 2nd 3x2000m

wu = warm up (1k)
cd = cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:01|141|01:30|122
2k|09:34|168|01:30|152
4k|09:53|171|01:30|159
6k|09:50|175|01:30|152
cd|07:02|154|01:30|?

===========================

For this weekend, there´s a chance I´ll have my long run on Sat. The past two were 75min on Sunday. If I run tomorrow, how long should it be?

Cheers

MMS
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Old 17-04-2009, 02:00 PM   #115
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75 to 90 minutes should be fine

an interesting and positive feedback from the 2000's is the recovery pulse rate

there is a definite improvement

let's see how the 1000's go next week

Enjoy your weekend

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Old 21-04-2009, 12:07 PM   #116
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Hi Ed,

I used this weekend to run in the morning and, as expected, my pulse was higher than usual, although I didn't feel the runs as difficult as the AHR may show.

April 18th Long Run (morning)

Time: 93min
Dist: 13k
AHR: 160

====================

April 19th 30min easy (morning)

Time: 30:20
Dist: 4,4k
AHR: 157

====================

This one, on Monday, I ran at night as usual

April 20th 30min easy (night)

Time: 30:00
Dist: 4,6k
AHR: 144

====================

Today is 1000m. Hope the weather helps keeping the rain away!

Tks

MMS
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Old 21-04-2009, 12:11 PM   #117
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looking forward to your 1000m feedback

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Old 22-04-2009, 12:32 PM   #118
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Hi Coach,

here´s the results of yesterday´s 1000m.

April 21st 5x1000m

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|142|01:00|135
1|04:44|158|01:00|147
2|04:46|165|01:00|154
3|04:46|167|01:00|158
4|04:48|168|01:00|159
5|04:48|169|01:00|162
cd|07:00|153|01:00|140

As you remember, my last 1000m wasn´t good, because of a hard week at work.

April 7th 5x1000

wu: warm up (1k)
cd: cool down (1k)

K|Time|AHR|Rest|RestHR
wu|07:02|145|01:00|139
1|04:53|166|01:00|160
2|04:44|169|01:00|158
3|04:43|174|01:00|168
4|04:45|174|01:00|167
5|04:47|175|01:00|169
cd|06:50|158|01:00|149

The previous one, on March 24th was the better until yesterday´s.

K|Time|AHR|Rest|RestHR
wu|07:08|144|01:00|138
1|04:35|161|01:00|155
2|04:45|168|01:00|159
3|04:38|168|01:00|161
4|04:51|168|01:00|162
5|04:43|168|01:00|162
cd|07:00|159|01:00|155

So, I believe we´re in the right direction.

Tks

MMS
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Old 22-04-2009, 02:45 PM   #119
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most definitely MMS

looking as though it is working in the right direction

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Old 26-04-2009, 06:23 PM   #120
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Hi Coach,

Yesterday I woke up with a pain in my right trapezius muscle (I believe), probably because of a wrong position during sleep. I could barely move my head to the right and it was really painful moving to the left.
So I iced it, took some painkillers, etc. all day long and decided to skip the 5K paced run.
Today I feel much better but there's still some pain and I'll not run the 10k easy in order to fully recover from it.
Tomorrow should be a rest day before going through another cycle, but looks like I’ll wake up better. Now I ask for your advice: Should I have another day off or could I run a 30min easy?

Before this, two 30min easy:

April 22nd
Time: 30:15
Dist:4,5k
AHR:147

April 23rd
Time:30:02
Dist:4,8k
AHR:147

Tks again!

MMS
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