10k training

[TheEd]

nice Stef4n, lets see how you go after the long run and 1k session

looking good

TheEd

[Stef4n]

Hi Ed,

Short update (will post the details of my runs later).
After the 2k session I caught a cold. On the Long run and the easy run after it I noticed a significant higher HR while at a lower pace.
On Tuesday I felt so bad that I postponed the 1k session to Wednesday. I managed 4x1k (at 4.00 min/k pace) but had to stop after that.
After that session, I decided to wait for total recovery before running again, and I hoped that I would be able to do the 5k paced this weekend. However, I'm still not at 100%, so I hope I will feel better tomorrow or Wednesday.
Will keep you updated.

Cheers,

Stefan

[TheEd]

how are things going Stef4n

the change of season, is never an easy time

take a look at this article, it may be helpful
[URL="http://health.lifenspire.com/articles/stop-cold"]
Stop a Cold in its Tracks[/URL]

http://health.lifenspire.com/articles/stop-cold

regards

TheEd

[Stef4n]

Hi Ed,

Happy to report that my cold is gone, and I even ran the race yesterday in a PB of 47:20! Really happy with the race, felt in control during the first 7k, and managed to stick to the pace in the last 3k. I'll enjoy my PB on some easy runs the next few days and then onto the 2k session on Thursday.

Cheers!
Stefan

Saturday August 29
Longest run
Time: 1:30:42
Distance: 13.52
Av. Pace: 6:42
AHR: 147 BPM

Sunday August 30
30 min easy
Time: 31:48
Distance: 4.94
Av. Pace: 6:26
AHR: 148 BPM

Monday August 31
30 min easy
Time: 34:11
Distance: 5.34
Av. Pace: 6:24
AHR: 146 BPM

Tuesday September 1
Rest

Wednesday September 2
4x1k R:60

Number | Pace | Avg HR | Max HR
1 | 4:01 | 178 | 188
Rest: HR down to 115
2 | 3:57 | 183 | 194
R: 155
3 | 3:58 | 190 | 197
R:160
4 | 4:10 | 191 | 198
R:157

Thursday September 3-Sunday September 6
No running, recovery from cold

Monday September 7
30 min easy
Time: 38:17
Distance: 4.76
Av. Pace: 8:03
AHR: 122 BPM

Tuesday September 8-Thursday September 10
Rest, further recovery

Friday September 11
30 min easy
Time: 35:13
Distance: 5.68
Av. Pace: 6:12
AHR: 153 BPM

Saturday September 12
Rest

Sunday September 13
10k race // New PB: [COLOR="Red"]47:20[/COLOR]

Distance: 10:00
Total Time: 47:20
Average pace: 4:44 min/k
AHR: 190
MaxHR: 203

Number | Time | Avg HR | Max HR
1 | 4:44 | 172 | 181
2 | 4:45 | 182 | 187
3 | 4:45 | 186 | 190
4 | 4:41 | 190 | 193
5 | 4:43 | 191 | 195
6 | 4:48 | 193 | 197
7 | 4:50 | 194 | 196
8 | 4:46 | 195 | 198
9 | 4:42 | 198 | 200
10 | 4:33 | 200 | 203

[TheEd]

nice result Stef4n, there shall be more to come

enjoy the feeling of the new PB

on we go

TheEd

[Stef4n]

Started the new cycle yesterday with an easy run.
For the 2k session tomorrow I'm thinking of 4:30 min/k (same as last time). That sound ok?

Thanks

Stef4n


Monday September 14
Rest

Tuesday September 15
70 min easy
Time: 1:08:42
Distance: 10.72
Av. Pace: 6:25
AHR: 149 BPM

[TheEd]

good stuff Stef4n, then focus more on the long run on the weekend

and hopefully you can look to go quicker on the last 2k of the 1k session

onwards

TheEd

[Stef4n]

Finished the 2k session. A bit slower than last time, but that was to be expected after the last few weeks.
I have another 10k race on October 11, so I was thinking of starting a new cycle after the 1k session on Tuesday, then I have a full 3 week cycle until the race.


Stefan

Wednesday September 16
Rest

Thursday September 17
5x2k R:90

Number | Pace | Avg HR | Max HR
1 | 4:29 | 178 | 189
Rest: HR down to 138
2 | 4:30 | 186 | 193
R: 148
3 | 4:30 | 189 | 194
R:149
4 | 4:32 | 190 | 196
R:152
5 | 4:35 | 191 | 196
R:151
Total time: 45:12

Friday September 18
Rest

[TheEd]

Stef4n lets go through this cycle

and then we change how we prepare for the 10k race

let's look to get a fast 5k in at the end of this cycle

TheEd
ps.. please ask questions for clarity

[Stef4n]

Hi Ed,

It's been a while since my last post. The last cycle did not go the way I wanted. Only managed 4 reps on the 1k session again, it just wasn't there. Although according to my HR, I should have been able to run faster and longer...

The 5k paced was really hard, but still ran a 'decent' 23:18.
Last Saturday I ran an Ekiden, but since we were a runner short, I volunteered to run twice (the first 5k and the last 7.2k, so I had 2,5 hours of rest in between).

Is it ok if I start the new cycle today?

Cheers,

Stefan

Saturday September 19
Longest run
Time: 1:28:51
Distance: 13.35
Av. Pace: 6:39
AHR: 146 BPM

Sunday September 20
30 min easy
Time: 36:21
Distance: 5.69
Av. Pace: 6:23
AHR: 149 BPM

Tuesday September 22
4x1k R:60

Number | Pace | Avg HR | Max HR
1 | 4:15 | 171 | 185
Rest: HR down to 138
2 | 4:08 | 180 | 190
R: 151
3 | 4:15 | 183 | 193
R:150
4 | 4:25 | 185 | 192
R:151

Monday September 28
5k paced

Distance: 5.00
Total Time: 23:18
Average pace: 4:40 min/k
AHR: 186
MaxHR: 199

Number | Time | Avg HR | Max HR
1 | 4:45 | 166 | 179
2 | 4:36 | 184 | 190
3 | 4:36 | 190 | 194
4 | 4:39 | 194 | 197
5 | 4:41 | 197 | 199

Thursday October 1
30 min easy
Time: 30:16
Distance: 4.56
Av. Pace: 6:38
AHR: 156 BPM

Monday October 5
30 min easy
Time: 38:39
Distance: 5.14
Av. Pace: 7:31
AHR: 135 BPM

Wednesday October 7
20 min easy with 6x1min fast (4:30 min/k)
Time: 21:04
Distance: 3.76
Av. Pace: 5:37
AHR: 181 BPM

Friday October 9
30 min easy
Time: 35:00
Distance: 4.27
Av. Pace: 8:12
AHR: 121 BPM

Saturday October 10
EKIDEN #1
Time: 23:17
Distance: 5.00
Av. Pace: 4:39
AHR: 190 BPM
MHR: 206 BPM (?? don't think that's a correct value)

-2.5 hrs rest -

EKIDEN #2
Time: 35:07
Distance: 7.20
Av. Pace: 4:53
AHR: 194 BPM
MHR: 201 BPM

Sunday October 11
20 min easy
Time: 33:22
Distance: 3.12
Av. Pace: 7:29
AHR: 147 BPM

Monday October 12
30 min easy
Time: 39:51
Distance: 5.06
Av. Pace: 7:52
AHR: 136 BPM