10K Advice - sub 40 mins

[TheEd]

Matt .. when do you have a race?

how things going?

Cheers

TheEd

[Matt F]

Race this Sunday - Rothervalley 10K in South Yorkshire. The route is round a reservoir, so should be very flat. My Dad, who's doing the race too, tells me I did the race when I was 17, but I can't remember the route at all!

My plan is to set my watch pace-setter for 4.12mins / k which would get me round in exactly 42 Mins. Any tips for the race in terms of pacing? I've a habit of going off too quickly in races, and I've never been able to start slow and get quicker towards the end. In light of this I have a plan - have a controlled first 2K at about 3-5 sec per mile quicker than 4.12 to give a bit of a buffer (but not too fast) and then grind out the miles at the 4.12 pace (the lack of hills should enable me to keep the miles consistent).

Generally feeling very strong and confident that provided nothing goes wrong I can get a new PB in the race. It is very satisfying tracking improvements based upon the quality sessions, and just hope I can continue improving into the next 3 week programme.

[TheEd]

no reason you can't keep improving

regarding the race .. start with someone who starts slower for the first km

and don't get all wrapped up in the watch

it should all work out OK

TheEd

[Matt F]

10K Race

New PB! 41:47

Time / Av HR
4:09 161
4:06 172
4:10 172
4:12 173
4:12 176
4:13 178
4:12 177
4:14 177
4:10 181
4:09 185

Next 10K Race 26.04.09 - target sub 41 mins

I am scheduled to do the 2000s on Friday, but we are away over Easter, so need to change this to either Wednesday (Day 1) or Monday (Day 6) - any suggestions about how to adjust the programme?

Matt

[TheEd]

Congrats Matt

lets have you recovering from the 10k and then yes, you can do the 2000's on Wednesday but try to have the 1000's back on the Tuesday next week

Nice going and more to come, just be patient

TheEd

[Matt F]

Hi Ed

Been feeling a bit under the weather since the race on Sunday. As a result I'm going to delay the 2000s until Monday. I've re-jigged the programme and have to loose Days 13, 16 and 17 to achieve the race date.

One question, during my last set I did an hour and a half run on Day 5 and you said that you wouldn't recommend this for me between the 2000s and 1000s. What was the reason? I'm planning to do an 8 Mile run at 8.30min miles [1hr 8mins total] on Day 5 - is this ok?

Matt

[TheEd]

Because the 2000's and 1000's are high quality sessions the athlete needs to adapt to the stresses of those sessions and therefore it is often recommended that the runner not get too carried away with a long run while still adapting to the new schedule

I think you should drop the 2000m session for now and do a simple easy run instead

then continue with the 1000's

try get yourself to recover completely from the race and from the sessions so you arrive at your next race with something in the tank

Please ask questions if need be

TheEd

[Matt F]

Hi Ed

I followed your advice and put in a few easy runs over the weekend Av HR no higher than 135, but was determined not to drop the 2000s with mixed results. You will probably say that I should have followed your advice, because I ran really well until 7K and then got the mother of all stitches and it was game over!

5 x 2000 - Target: 4:04 / K

Time / Av HR / HR after R90
8:01 [4:03; 3.58] / 159 / 103
8:03 [4:02; 4:01] / 166 / 108
8:04 [4:01; 4:03] / 170 / ? watch error
8:37 [4:05; 4:32] / 167 / 113
8:47 [4:19; 4:28] / 165 / 114

[Matt F]

This weeks running programme

Tues - Rest
Wed - Longest Run [8 Miles; 8.30 Min Mile Pace]
Thurs - Rowing session at gym [5K] in place of Easy 30 Mins
Fri - Easy 10K
Sat - 6 x 1000s
Sun - Easy 30 Mins

[TheEd]

Hi Matt, any particular reason as to why you moving the 1000's to Saturday?

stitches unfortunately happen but the good thing is they often happen more with the inexperienced runner so it is not a common occurrence with the more seasoned runner

TheEd