Improving 10k with regular training

[TheEd]

did you manage a 21:37 as a paced run ... this looks decent

have you only got a race planned for the end November?

how are the aches and pains?

TheEd
ps.. I am trying to get some form of waddling going but with winter it may prove to be a challenge .. the wife is getting quicker and stronger

[MMS]

did you manage a 21:37 as a paced run ... this looks decent

Well, it was more like “how would I feel if I ran at 4:20/km”? It´s where I think I could stand now for a 10k flat course. For a 5k time-trial I would go 5 seconds faster, trying to reach 21’.

have you only got a race planned for the end November?

Yes, my next race is only on Nov 28th . My goal for this is 4:18/km, sub 43min. I was looking for another race, but the more interesting ones happen 2 or 1 week before this on the 28th.

For this month, I couldn´t find any that’s worthwhile racing. But on Nov 14th I´ve got 2 good options. But I´m not sure if it´s too close to my “main” race. What do you think?

how are the aches and pains?

TheEd
ps.. I am trying to get some form of waddling going but with winter it may prove to be a challenge .. the wife is getting quicker and stronger

Aches and pains are under control. I´m not complaining about anything right now.

MMS.

[TheEd]

excellent .. lovely to see the progress

keep me informed

Cheers

TheEd

[MMS]

Hi Coach,

I was thinking of running a 8k this Sunday morning. See how it goes if I ran 8k @4:20/km (or close to this speed).

I missed yesterday´s easy run, so I would do it tonight. Rest Sat and run Sun. What say you?

Oct 5th - 3x5min @10k pace - Day 15
Night Run
Temp: 15C


Time| AHR
05:00|165 @ 4:20/km
01:00|166
05:00|177 @ 4:20/km
01:00|171
05:00|174 @ 4:20/km
01:00|171
18:00|172


Oct 6th - 40min - Day 16
Night Run
Time:40min
Dist: 6,4K @6:15/km
AHR:144
Temp: 18C

Oct 7th - 30min - Day 17
Missed

Cheers

MMS

[TheEd]

no harm to be done

enjoy and a good weekend to you

TheEd

[MMS]

Hi Coach, hope you had a nice weekend.

the time-trial didn't go too well this morning. I wanted to run 8K but finished the session after 5K because I was feeling sluggish/out of breath. Temperature was nice, but it just wasn't my day. Surprisingly, my AHR from this run was lower than 5k paced from last Sat. It's a surprise because this run felt harder than previous. Here's the splits:

Oct 9th - Day 21
Morning Run
Temp:15C

K|Time|AHR
1|04:20|168
2|04:20|173
3|04:19|176
4|04:23|180
5|04:23|178
5|21:45|175

If it was a race, I would complete the 8km, even going slower. Should I have done this? :confused:

Tks.

MMS

[TheEd]

no it was good you stopped ... as the run was meant to be a boost not a negative

please let me know how things are working out and how your next run goes

TheEd
ps.. hopefully you can bounce forward from this quickly

[MMS]

Hi Coach,

I´m not disappointed about my performance last Sun. Particularly after reviewing what I´ve done before this run. I came up with some points.

1. The night before I had some wine (1/2 bottle). I´m not used to drink, so maybe here´s something. Also, didn´t have my usual night-before-race dinner (pasta).
2. On race days, I wake up at least 2 hours before the race starts. This time was less than an hour. My body takes a while to wake up, maybe another cause here.

So, next time I´ll repeat my regular routine and probably things will be better.

I started a new cycle yesterday and hopefully I´ll be able to run the 2000m 5sec faster.

Tks.

MMS

[TheEd]

there is often a very good reason for something happening the way it did



cheers

TheEd

[MMS]

Hi Coach,

I had a nice run last night. Felt great all the way during the 2000m. My HR monitor went crazy during the first rest session, so only this data is bogus. Here´s this week´s sessions so far:


Oct 12th - 70min - Day 01
Night Run

Time:70min
Dist:11,3K
AHR:152
Temp:14C
Here a little tired from a music festival the day before (it was holiday here ) in a city 80k away. Six shows and going to sleep after 4a.m. Totally worth it! :great:

Oct 13th - 30min - Day 02
Night Run

Time:30min - Treadmill
Dist:4,9K
AHR:140
Temp:15C (outdoor - indoor was warmer)


Oct 14th - 4x2k - Day 03
Night Run
Temp: 17C - windy sometimes

K|Time|AHR |RHT
2|08:40|174|192 (Rest heart rate is bogus)
2|08:38|173|165
2|08:36|174|169
2|08:35|175|172
8|34:29|174|175


Oct 15th - OFF - Day 04

Much better 2000m session than previous. But I believe the temperature (26C 3 weeks ago, 17C last night) played its role. Even though, excited with the progress.

Nice weekend! :yes:

MMS