Time-to-Run
  



FAQ Members List Calendar Search Today's Posts Mark Forums Read
Go Back   Time-to-Run > The Training Zone
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
The Training Zone Training Programs provided by TtR


Improving 10k with regular training


Reply
 
Thread Tools Display Modes
Old 25-03-2014, 01:15 PM   #761
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi TheEd,

6x1k done last night. It looks like I got a minor cold. Despite that, managed a good session, except rep #2 when I lost a bit of speed due to having trouble breathing. Then, I focused on my breathing again and finished properly.

6x1k @ 3'55''

Rep|Time
01|03:53
02|04:00
03|03:56
04|03:55
05|03:54
06|03:50
Tot|23:28

Late night flight today and hopefully I'm running again this Thursday.

Cheers.

MMS
MMS is offline   Reply With Quote
Old 25-03-2014, 01:51 PM   #762
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
make sure you hydrate well during the day and also see if you able to take water on-board to keep the hydration up

onwards

TheEd
TheEd is offline   Reply With Quote
Old 09-04-2014, 02:35 PM   #763
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi TheEd,

arrived last weekend and missed the 4k time-trial. Had a great time and was able to run 8 of 9 sessions programmed for this trip. Also came back without any extra kg.

Already started a new cycle yesterday and tomorrow hoping to complete the 5x2k at 4'05" all the way.

Cheers.

MMS

ps: missing the cold weather from the trip. First time I caught below zero (-6C) temperatures.
MMS is offline   Reply With Quote
Old 11-04-2014, 12:44 PM   #764
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi TheEd,

after struggling a lot over my last 5x2k session 3 weeks ago I was able to complete my best session so far. This time I remembered to use the HR monitor

Apr 10th - 5x2k 90s rest
Temp:21C

Rep|Time|AHR|MHR|RHR|mHR
01|08:07|169|178|150|130
02|08:06|173|182|157|138
03|08:03|174|182|159|138
04|08:01|177|185|162|141
05|07:54|179|191|166|139
Tot|40:11

AHR: average heart rate during 2k rep
MHR: max heart rate during 2k rep
RHR: average heart rate during 90s rest
mHR: min heart rate during 90s rest

I was in control the whole time and felt really strong.

Cheers.

MMS
MMS is offline   Reply With Quote
Old 16-04-2014, 12:25 PM   #765
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi TheEd,

following the great result from last 2k session, had my best 1k session last night.

Apr 15th - 6x1k 60s rest
Tem: 19C Rain

Rep|Time|AHR|MHR|RHR|mHR
01|03:50|163|178|158|140
02|03:46|175|187|168|146
03|03:48|173|183|169|152
04|03:48|178|188|172|158
05|03:47|179|187|172|156
06|03:45|181|189|175|144
Tot|22:44

AHR: average heart rate during 1k rep
MHR: max heart rate during 1k rep
RHR: average heart rate during 60s rest
mHR: min heart rate during 60s rest

Very excited with this cycle. Good things are coming.

Cheers.

MMS
MMS is offline   Reply With Quote
Old 17-04-2014, 02:44 PM   #766
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
certainly time to race



nice development MMS

onwards

TheEd
TheEd is offline   Reply With Quote
Old 22-04-2014, 12:40 PM   #767
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Yep!

My first 10k race this year is on May 24th, the same I ran 41'31" last year.

So, when I finish this cycle next Saturday, I'll have 4 weeks until race day.

This weekend I ran 5K in 20'13" as my paced run and I felt this is where I stand now for a 10k pace. But there's time to improve it a little bit until next month.

Cheers.

MMS
MMS is offline   Reply With Quote
Old 22-04-2014, 01:02 PM   #768
TheEd
TheEd
 
TheEd's Avatar
 
Join Date: Dec 2007
you can do a cycle and we can juggle the last week if you want

would be great to have you under 20 minutes for 5k

that will give a great deal of confidence

TheEd
TheEd is offline   Reply With Quote
Old 24-04-2014, 12:57 PM   #769
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Ok. Got it.

I´ll start a new cycle next week and after it we decide how to manage the "extra" week before the race.

hopefully soon I´ll be able to run 5k sub20 while running at my 10k pace.

Time-trial this weekend. Will keep you posted.

MMS
MMS is offline   Reply With Quote
Old 28-04-2014, 01:09 PM   #770
MMS
Senior Member
 
MMS's Avatar
 
Join Date: Feb 2009
Location: Sao Paulo, Brazil
Hi TheEd,

just had my best 4K time-trial last Saturday in 15'05". I'm still learning how far I can push my limits, so will see below that I finished very strong, which also means that I could have started a little faster. What I´m trying to say is this: if I had all that energy to run the last km in 3'40", it means that I wasn't fast enough during the first 3km. Anyway, very excited about it.

Apr 26th - 4k time-trial
Temp:17C

KM|Time
01|03:49
02|03:49
03|03:47
04|03:40
Tot|15:05

MMS
MMS is offline   Reply With Quote
Reply

Go Back  Time-to-Run > The Training Zone


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 Off
Forum Jump

»

» Recent Threads
To race is but a dream...
04-10-2011 09:45 PM
Last post by shadydaz
17-12-2017 11:23 AM
222 Replies, 90,584 Views
I want to run faster!
03-10-2017 09:03 AM
by AndrewL
Last post by AndrewL
17-12-2017 08:54 AM
41 Replies, 3,489 Views
10K Sub 50 Min goal
26-11-2017 11:59 AM
by Octopus
Last post by Octopus
17-12-2017 01:07 AM
15 Replies, 677 Views
Sub 50 at 51 - heavy runner
12-12-2017 11:13 AM
Last post by TheEd
16-12-2017 01:16 PM
9 Replies, 294 Views
5km Training Assistance
30-11-2009 11:06 AM
by TheEd
Last post by TheEd
14-12-2017 11:22 AM
19 Replies, 8,462 Views
Sub 35
27-12-2011 12:01 AM
by jamieh
Last post by TheEd
08-12-2017 12:46 PM
529 Replies, 195,748 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, 34,069 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, 31,090 Views
Steve Jones Record
13-04-2014 12:46 PM
by TheEd
Last post by TheEd
13-04-2014 12:46 PM
0 Replies, 31,185 Views
Powered by vBadvanced CMPS v3.2.2

All times are GMT. The time now is 12:02 PM.


Powered by vBulletin® Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
© 2008 - 2017 Time-to-Run All Rights Reserved