I want to run faster!

[AndrewL]

Hey Coach,

I ran 39:32 in the 10km yesterday, so I am sub-40, but am not super happy about the time. I ran a 10km split in a half marathon in about 39:50 in October, so I was hoping to do a bit better than I did. I think I ran into two basic problems, first the course was hilly and I live in a flat place so don't regularly train hills. Second, I am not really sure about my pacing in the 10km anymore, and I had a bit left at the end of the race.

Putting these two together, I think I could have pushed myself a bit harder on the uphills but I was afraid I would burn myself out. Next time I think I will be more prepared, but for now I can at least be satisfied that I was under 40 mins. 

My splits were:

1  - 3:39
2  - 3:42
3  - 3:57
4  - 4:03
5  - 4:08
6  - 3:51
7  - 4:13
8  - 3:50
9  - 4:13
10 - 3:48

I started off fast, but the first 2km were downhill and I wasn't having trouble with form or breathing so I decided to accept it. Then you can see where the uphills start because the splits are pretty slow.

Anyway, 4 weeks until my 7km fun run, so I think I will take it easy this week and just do daily easy runs, and then work through a 3-week cycle leading up to the race. Cold as heck outside now, though, so I have to make sure I stay motivated.

[TheEd]

Hi Andrew .. seriously .. you should be happy with the run .. you now have something to build on

don't try to push the training too hard as it will have taken something out of you

enjoy the process and I am sure the next race should be more enjoyable

nice going TheEd

[AndrewL]

Hey Coach,

Just dropping by to let you know I've been running every day and hit all 3 of the main workouts this cycle. Unfortunately due to inclement weather I did both the 2000m and 1000m intervals on a treadmill, so I improvised:

2,000m @ 16km/h with 300m @ 12km/h in between - finished easily
1,000m @ 16km/h with 100m @ 12km/h in between - also finished easily

I managed to get the long run outdoors, and ended up running a hair over 22km, which was longer than I wanted but not really a problem. Oh, the reason I did 16km/h on the treadmill is that is the fastest it goes hahaha.

I will keep hitting the regular workouts and hopefully have a good race next Sunday (the 15th).

By the way, I noticed that the sub 40 minute training schedule changed day 15. It used to be 400m x 10, if I recall, but now it is 3 x 5m at race pace. Is there a reason for this? I always want to work on my foot speed more so like the 400m intervals. Also, as a former track guy, there is an element of nostalgia to it. Anyway just curious.

Hope all is well.

[TheEd]

Hi Andrew .. great to see you improvising and things are going forward in a decent manner

enjoy the race on the 15th

as for the 400's .. yes, the runners were running the 400's too quickly and picking up calf problems, so was changed to the 3 x 5 minutes @ pace so the runners didn't break themselves with enthusiasm before their event .. so, do the 400's with caution

TheEd

[AndrewL]

Hi Coach,

Ran the 7k fun run in just over 28 mins - the course was actually about 7200m and it was up and then back down a big steep hill, so my pace of about 3:57/km is ok.

Actually, the treadmill training isn't really enough to keep me at peak fitness, I don't think. I am going to finish out this week on the treadmill, then I think take the next two weeks off during the holidays, and then start again at the beginning of January back outside. Hope to be in decent condition for a race on March 1.

Regarding the 400s, I can see that people (me included) would do something like that, so maybe I will stick to the program as is for now.

Happy Holidays, and I will catch back up with you after my short break.

[TheEd]

Cheers Andrew .. enjoy the festive season and don't leave it too late to return to training

our group is also taking a break but they will be encouraged to run 1hr easy every 2nd day ..

till we chat again .. happy holidays

TheEd

[AndrewL]

Hey Coach,

Hope your 2025 is off to a good start. I just wanted to follow up and let you know I am still running. It is cold outside so I am mostly taking it easy and doing low effort 5km/10km runs, but am planning on joining a 10km on March 1 and a 21km race on March 31, so should start pushing again soon. I'll keep you posted.

[TheEd]

great to hear from you Andrew and all the best for 2025

go well TheEd

[AndrewL]

Hey Coach,

Just letting you know I ran a 10km race this past weekend in 39:14, which is a personal best (at least as an adult - I can't remember my school times and that was before strava and gps watches, so there is no record of it anymore). My splits were:

1 - 3:54
2 - 3:52
3 - 3:54
4 - 3:57
5 - 3:55
6 - 3:55
7 - 4:00
8 - 4:03
9 - 4:02
10 - 3:48

I lost it a little bit in the last few KM, and honestly I have not really been pushing my training over the winter, so I am not surprised. The final KM came strong because there were several people right behind me and I didn't want to be passed. ) Anyway, the weather seems like it is finally changing, so I am trying to switch gears here. I have a 21km race on March 30 that I need to get ready for. I haven't been doing any distance work (bc I hate the treadmill and can only stomach 10km at a time), but ran 14km outside yesterday and will work on some longer runs over the next three weeks.

Cheers!

[TheEd]

serious congrats Andrew .. most impressive especially the last KM

the 10km race starts at 7km and you worked hard to keep it on target in those km

unfortunately there is not much you can do regarding long runs towards the 21k race and I would recommend you only do up to 16 to 18km (and only once)

the half marathon race is not as intense as the 10km .. is there any specific pace you looking at?

well done TheEd