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Improving 10k training with advice


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Old 18-08-2014, 08:00 AM   #21
TheEd
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your pulse in the 1k session is quite high

are you taking a sip of water during the Rest / Recovery?

how long do you remain dizzy for?

let's see how you progress

TheEd
ps.. have you your eating before training under control?
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Old 19-08-2014, 10:26 AM   #22
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1 hour before I did the 5x1km interval, I ate little bit of oats and a glass of milk for breakfast. I drink 1 glass of water before started running. During the rest between sets, I did not take any sip of water. I first experience dizziness during the 4th set but during the last set I did not feel too well at all, every stride I made, my head is pounding. I felt a a lot better later that day. I not too sure if I ran too fast but maybe cut down to about 4:40-4:45 pace next time.

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Old 20-08-2014, 09:10 AM   #23
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probably better to run a slightly slower pace for now

TheEd
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Old 27-08-2014, 06:11 AM   #24
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Hi Ed,

Here is my feedback:

19th August – 3x5min Fartlek with 1 min Easy

Set| Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 | 4:59 | 155 | 82 | 167
Easy| 6:00 | 157 | 165 | 151
2 | 4:56 | 168 | 152 | 178
Easy| 5:59 | 166 | 161 | 173
3 | 4:53 | 178 | 163 | 182
Easy| 5:59 | 173 | 166 | 182

Temperature – 15C

21th August - 5km Easy Run
Time - 00:30:11
AHR - 139 BPM
Temperature – 12C

22th August – 5km Easy Run (Treadmill, no incline)
Time – 00:29:08
AHR – 142 BPM
Temperature -18C

24th August – 4km time trial
Km |Time |AHR
1 |04:44 |163
2 |04:40 |180
3 |04:37 |191
4 |04:29 |194
Time – 00:18:30
AHR – 182 BPM
Cadence – 193 SPM
Temperature – 14C

This is my first time I’m doing a fartlek training. Mostly keeping my pace to around 5:00/k even though I didn’t find it too hard as interval training. During fartlek, I found out that I’m in much better rhythm. Rather than breathing heavily and getting bad stitches, I taught myself how to control my breathing by a taking a slightly slower shallow breath into my nose and out of my mouth rather than sucking all the air into my mouth than out of my mouth. While I’m doing an easy run I realise my pace running at 140 BPM is a lot similar to my heart rate in May before I have ITB syndrome. I have a feeling I’m starting to get my full pace back. I’m very pleased with my 4km time trial and also my personal best. I was looking to run at 4:45/k, somehow I thought I can go a bit faster, so I push myself harder and got a great result. During this cycle I have not experience any niggle from the ITB which is a huge relief. There is a 10km running event on 4th November which I would really like to participate and looking to do the cycle on October. Before the starting the cycle, I’m looking to try and increase my long run to 12km and weekly mileage to 30-35km, looking to try and build endurance. Should I do that?

Looking forward to next challenge,
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Old 27-08-2014, 11:40 AM   #25
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martz .. let's do things slowly and in stages .. no need to do the endurance, if you go into doing 2 or 3 x 3 week cycles then we can look to see what other aspects to develop

we can increase the longer run over time and not in the initial 3 week cycle

breathing we will also deal with as you develop, for now stick to what you are doing .. ideally you should inhale and exhale through your mouth

good to hear about the 4k, now to transfer this to your training

what are your thoughts?

TheEd
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Old 27-08-2014, 12:42 PM   #26
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In the next cycle, how far would my time trial will be? Should I stick to sub 50 min for my next cycle?

Martz,
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Old 28-08-2014, 10:38 AM   #27
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we stick to sub 50 and we make a few changes as we go through the sessions

if doing a time-trial on your own, then it is up to 8km

if there is a group then a 10k time-trial is fine

hope this helps

TheEd
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Old 31-08-2014, 06:33 AM   #28
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Hello Ed,

Here is my workout I did during the week:

26th August - 5km Easy Run
Time - 00:30:21
AHR - 141 BPM
Temperature - 16C

28th August - 5km Easy Run (Treadmill, no incline)
Time - 00:29:24
AHR - 137 BPM
Temperature - 18C

30th August – 10km Steady Run
Time - 00:56:53
AHR - 157 BPM
Temperature - 14C

I have made up my mind, I decide to start the sub 50 min cycle in about a week. How is that sound?

Over to you,
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Old 31-08-2014, 08:44 AM   #29
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that should be suitable martz
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Old 07-09-2014, 01:16 PM   #30
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Hello Ed,

Here is my workout I did during the week:

2nd September - 5km Easy Run
Time - 00:30:08
AHR - 137 BPM
Temperature - 15C

4th September - 5km Easy Run (Treadmill, no incline)
Time - 00:29:31
AHR - 131 BPM
Temperature - 18C

6th September – 12km Steady Run
Time - 01:07:29
AHR - 159 BPM
Temperature - 13C

By the way, I have just started Day 1 of the cycle on the 6th September. Here is my plan for the week.

8th September – 30 minute easy
9th September – 3x2k rest @ 90sec
10th September – Rest
11th September – 10K run
12th September – Rest
13th September – 30 minute easy

Should this workout be suitable for the week?

Regards,
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