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Improving 10k with regular training


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Old 28-04-2014, 03:50 PM   #771
TheEd
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a very decent 4k MMS

superb

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Old 05-05-2014, 12:49 PM   #772
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Hi TheEd,

I made a small change of plans last week. Since it was holiday on May 1st (Thursday) and my wife and I got the Friday off from work, we went to the beach on Wednesday. We had a great time there, by the way , but I decided not to run the 2K session/long run and ran easy the following days, ending with a 5k paced run in 19’55” last night.

Great and tough session but it gave me confidence to try a little harder next time. Here the splits:

May 4th - 5k paced
Temp:23C

KM|Time|AHR
01|04:00|162
02|03:58|177
03|04:00|178
04|04:00|179
05|03:57|181
Tot|19:55

Will start a new cycle tomorrow.

Keep you posted.

MMS
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Old 10-05-2014, 02:35 PM   #773
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Hi TheEd,

made a small change in the program this week. Moved the 5x2K to this Friday because it wouldn't be a hot day like Thursday (Thu max 30C / Fri max 20C). And it worked just fine.

It was my best 2k session so far. Ah, and this time I did it without drinking any water because all the drinking fountains at the park were dry.

May 9th - 5x2k
Temp: 18C

Rep|Time|AHR|MHR|RHR|mHR
001|07:59|169|179|152|131
002|07:57|174|182|158|138
003|07:58|175|184|161|139
004|07:50|177|188|167|149
005|07:46|181|192|168|145
Tot|39:30

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

Very happy now.

Cheers.

MMS
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Old 14-05-2014, 01:06 PM   #774
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Hi TheEd,

not the best 1k session last night. Wanted a 3'45" average but stayed above it, 3'47" (same as last session).

I felt that "side pain" during 3rd rep. It went away but my left calf started to ache a little during the final part of 5th rep and 6th rep. Nothing that hasn't already happened before. I'm massaging it, icing, etc e this morning it feels much better already. Didn't run, probably taking a day off.

May 13th - 5x1k
Temp:22C

Rep|Time|AHR|MHR|RHR|mHR
01|03:44|169|181|165|150
02|03:47|177|187|169|150
03|03:45|176|188|172|154
04|03:49|179|187|171|158
05|03:48|177|189|172|158
06|03:49|179|191|177|153
Tot|22:42

As you can see, struggled a lot to finish this session. Much harder than it was supposed to be. Anyway, it´s done. Let's move on.

MMS

PS: after the 5x2k on Friday, took Saturday off and ran 1h25 (5''15" pace) long run, also off on Monday.
PPS: it's always good to finishing through days 03-08 of the program.
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Old 14-05-2014, 03:36 PM   #775
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good stuff MMS

the 2k session was seriously ground breaking for you

looking forward to your race and may it be great

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Old 20-05-2014, 12:59 PM   #776
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Yep!

Looking forward to this race, although is not the best course one can run (it has an uphill part and 5 or 6 u-turns) but I'll certainly do my best.

Last Saturday I ran a 5k paced in 19'45". It looks like it's a pace I would be able to hold in good conditions, so let´s see how the race develops over the first 3km.

Now, keeping things simple until race day.

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Old 23-05-2014, 05:59 AM   #777
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have a good one MMS

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Old 25-05-2014, 08:22 PM   #778
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Hi TheEd,

it was the best one! New PB 39'49". Thanks to an insane last km in 3'33" pace.

I started at a good pace and created a "cushion" before facing the 4th km where there was an uphill. It took some energy to go through it but it was going according to my plan.
But after that I lost time in the 6th and 7th with the u-turns, tried to get back on track in the 8th, and got caught in heavy traffic of 5km slow runners at the 9th.
So, when I crossed the 9km sign, I was 15 seconds behind and thought I just had to go fast as I could for only one km. So I ran it like I never did it before and crossed the finish line below 40 minutes. Amazing!

Here the splits:

May 24th - 10k race
Temp: 16C

Km|Time
01|03:55
02|03:56
03|04:00
04|04:06
05|04:00
06|04:06
07|04:06
08|04:00
09|04:06
10|03:34
Tot|39:49

5k splits: 19'57"/19'52"

Once again, it's great to see how the 10k program works so well for me and other runners.

Cheers.

MMS
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Old 26-05-2014, 08:44 AM   #779
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a hearty congrats to you MM .. more certainly to come

take it as though you have only just begun

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Old 28-05-2014, 05:35 PM   #780
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Quote:
Originally Posted by TheEd View Post
take it as though you have only just begun
Certainly looking forward to achieve new levels.

Taking an easy week as my legs were pretty heavy until last night. Today they're are better, but since I have 4 cycles so far, seems smart to take a week break.

Next 10k race is on July 19th. No races happening here during the World Cup, sort of a "quarantine". Time for 2 cycles + 1 week until race day. A week after (July 27th), I'll run easy a half marathon with some friends at Rio, just an excuse for gathering friends from different cities.

After that, I haven't yet decided what to do. But there's time. Will keep you posted.

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