Improving 10k with regular training

[TheEd]

you doing some good work here

I look forward to when you run 60 minutes at 140 bpm plus and cover 10km when you do the build up again after the next period of racing etc

in 6 months time maybe



excellent

TheEd

[MMS]

I look forward to that too! :p

Talking about racing period... I found another 10k race in November. So far, here´s the schedule:

Nov 7th: 10k night run (9:00pm) - first time in this race, has some uphills and downhills.

Nov 14th: 10k afternoon (5:00pm) - first time in this race, but it looks 100% flat.

Nov 29th: I had one programmed for day (same circuit of March 15th 58:55 and June 28th 49:27, morning run) but it's already closed for new entries! No athlete kit (t-shirt, squeeze, etc, etc) but it's possible to run.

Dec 13th: 10k morning at the beach. 100% flat - 50% firm sand 50% asphalt. Same place I practice once in a while.

The first two race I've confirmed my participation. The one on the beach is't opened yet.

What do you think? Too many runs? :whistle:

Cheers

MMS

[TheEd]

the November ones look well suitable however the Dec race may be 'a bridge to far'

but let's see how things go

TheEd

[MMS]

Hi Coach,

another round of feedback.

Oct 8th 60min - Day 10

Time:60min
Dist:9,1
AHR: 141
Temp:15C - light rain

Oct 9th 5x8min - Day 11
Temp:19C
Data is aprox.

K|Time|Pace|AHR
1,50|08:00|05:20 |157
0,29|02:00|07:00 |149
1,50|08:00|05:20 |159
0,29|02:00|07:00 |150
1,50|08:00|05:20 |161
0,29|02:00|07:00 |149
1,48|08:00|05:25 |160
0,29|02:00|07:00 |155
1,48|08:00|05:25 |161
0,29|02:00|07:00 |151
8,88|50:00|xxxxxx|158

Oct 11th 40-50min over rolling hills - Day 13
Temp: 22C

K|Time|AHR
0,75|04:35140|uphill
0,75|04:20|139|dowhill
0,75|04:30|156|uphill
0,75|04:25|146|dowhill
0,75|04:35|157|uphill
0,75|04:32|146|dowhill
0,75|04:30|161|uphill
0,75|04:22|154|dowhill
0,75|04:21|165|uphill
0,75|04:21|154|dowhill
7,50|44:31|152


Oct 11th - 75min - Day 14

Time:75min
Dist:11,5k
AHR:141
Temp:19C

Oct 12th 60min - Day 15

Time:60min
Dist:9,2
AHR: 142
Temp:16C

=======================

Coach, now that we're approaching the end of Cycle 2 I should have a time-trial on day 20 (Sunday), right?

5k looks nice. What do you think?

Cheers.

MMS

[TheEd]

good stuff ... look to run the 4km on the same course as your previous 4k tests, please

this way we have something to refer to

Cheers

TheEd

[MMS]

Hi Coach,

I had the 4k time-trial on the same course I had the previous on May 31st. Yesterday's time was 16:29! Almost 1 minute better than the previous 4k (17:21). :jester:

I actually wanted to keep a 4:05k/min pace but was 2sec slower.

Here's the splits:

Oct 18th 4k Time-trial
temp:21C

K|Time|AHR
1|04:04|169
2|04:07|186
3|04:09|187
4|04:09|188
Tot|16:29|182

This result is really good! I'm really happy with the progress!

So what's the next step?

MMS

===============================

Just for the record, last days of build up.

Oct 13th 60min - Day 15

Time:60min
Dist:9,2
AHR:142
Temp:16C


Oct 14th 60min, last 15min faster - Day 16

Time:45min
Dist:6,9k
AHR: 142
Temp:21C

Time:15min
Dist:2,6k
AHR: 155
Temp:21C

Oct 15th 60min - Day 17

Time:60min
Dist:9,1
AHR:143
Temp:21C

Oct 6th 5x8min - Day 18
Temp:22C
Data is aprox.

K|Time|Pace|AHR
1,50|08:00|05:20 |154
0,29|02:00|07:00 |148
1,50|08:00|05:20 |162
0,29|02:00|07:00 |148
1,50|08:00|05:20 |158
0,29|02:00|07:00 |146
1,48|08:00|05:25 |161
0,29|02:00|07:00 |154
1,48|08:00|05:25 |160
0,29|02:00|07:00 |145
8,88|50:00|157

[TheEd]

That's a big improvement and it shows that the blocks of training are seriously working for you

you can consider training on the

sub 40 minute 10km program

however you paced times for the

2000' = 4.15 to 4.20 per k .. 8:30 to 8:40

1000' = 4.05 to 4.10

we will discuss the paced runs when they come up

please let me know your thoughts and congrats

TheEd

[MMS]

Sub 40 :wow:

That's a great thing! I believe I can do that, especially because you've adjusted the pace for the 2000's and 1000's.

We have one complete cycle up to the next race, on Nov. 7th. A week after that (Nov. 14th), another 10k. Then, I thought of not running on the 29th and run only on Dec 13th. We´ll have time for two cycles here.

After the run on Dec 13th it's a time of not too many races. I don't have any planned for January or February. We could use this period to construct a solid base of the sub40.

What do you think?

Tks for the congrats. Actually, I should thank you for your coaching here!

Tks!

MMS

[TheEd]

you do the legwork MMS .. if you look after yourself you should go forward quite nicely

look to what was said here:

http://www.time-to-run.com/forums/showpo...tcount=231

stay calm .. stay cool .. don't over indulge negative moments and look forward with a positive attitude and it should be a journey of fun

also note .. that this first cycle you may find a little tough, if not then your body has stepped up another plateau, so don't be knocked if you find Thursday's session tough, as it is the first true burn out

We will worry about 'after December' when the time comes closer

the festive season often determines what can and cannot be done

enjoy

TheEd

[MMS]

I'll keep in mind. It's the first cycle and I expect to be hard. It's a great challenge now and i'm sure it'll be fun! :great:

Quick update: As a normal consequence of the training, now my current weight is around 70-71kg and its been like this for a while (it was 77kg when I started de program). :p .

I'll keep easy runs easy, ahr around 140 - 145 and feedback as usual, especially after a quality session.

Tks again, coach!

:mrburns: