Attempting sub 50 10K

denali · 17-09-2010, 02:23 PM

TheEd,

Ran the 5K paced run today at a comfortably hard pace.

day 10
45 min | 6K
day 11
5K paced run in 26 min 51 | Average heart rate 173 (86%) | Max heart rate 185 (92%)
Warm up 20 minutes jog, cool down 27 minutes jog.

Like I said in previous post, the 5K paced was prescribed for tomorrow, but did it today since I had to go out of town tomorrow.

***TheEd*** · 17-09-2010, 04:11 PM

did you feel happy with this run, how did you feel overall?

Cheers

TheEd

denali · 17-09-2010, 04:38 PM

TheEd,

I realize I love tempo run Smile

, I wish I can run more of this type of training runs. Overall I feel happy about the run. I think I can probably maintain the pace for a 10K race if I run one next week. Which means my 10K right about now will be around 53 min 40.

With one more cycle I can go sub 53 or better, I am hopeful.

***TheEd*** · 17-09-2010, 06:48 PM

great .. be patient as it will come naturally if you roll with consistency through the cycles

enjoy

TheEd

denali · 17-09-2010, 07:49 PM

I wholeheartedly agree that consistency is the key. Thanks for the spirited encouragement man, have a good weekend!

denali · 26-09-2010, 03:29 AM

Hi TheEd,

Reporting back with my 5K race this morning. Did it in 24:03.65, this was time on my watch, haven't got the official time yet.

The splits are in mile:

1st mile in 7:09.77, pace in min/k was 4:27 | AHR 189 | MHR 197
2nd mile in 8:20.27, pace in min/k was 5:11 | AHR 195 | MHR 197
3rd mile in 8:15.48, pace in min/k was 5:08 | AHR 198 | MHR 204
last 270.02 ft in 18.13, pace in min/k was 3:41 | AHR 203 | MHR 203

Looking at the GPS data the total distance seemed a little short, but maybe GPS wasn't that accurate either.

I am happy with the 5K time. If the course was accurate, I like my chance of a sub 52 10K in the next cycle.

***TheEd*** · 26-09-2010, 06:22 PM

good stuff denali .. simply process the cycles and the results should come

enjoy

TheEd

denali · 27-09-2010, 12:47 AM

I kind of doubt the course might be a little short, official time 23:50.34Ã¯Â¼Åplaced age group 1st out of 19, overall 32 out of 250, woot!

TheEd Wrote:good stuff denali .. simply process the cycles and the results should come

enjoy

TheEd

***TheEd*** · 27-09-2010, 06:12 AM

as long as you get to further develop the experience of running in events

congrats

TheEd

denali · 27-09-2010, 09:45 PM

TheEd,

I wonder what pace should I run my 3x2k work out this cycle, still 5.10 per k? Maybe I should still do 5.10 since last cycle I have trouble doing the 3x2K in that pace. Or maybe I can do 5.05?

Appreciate the help!