Sub 35:00 10km

[TheEd]

saw route . if you try to run according to:

Race your Best 10km

http://www.time-to-run.com/training/10k/...t-10km.htm

and also apply the following on the downhill sections:

1. shorten your stride
2. look to land forefoot, should be 'doable' if you shorten stride
3. move elbows away from body for better balance
4. belly breath to control breathing correctly
5. nod your head towards chest when wanting to pick pace up

if you do this in the first 5k, you should be able to go through the first 5k close to 17.10 without too much stress

if you achieve this, and then you are able to apply yourself over the last 3k, you may be onto something good

do you think you can manage this

TheEd
ps.. now to write another article on downhill racing using the above data

[NtutuL]

I'll give it a good go The race from 3 weeks ago had a few more hills than this one and still managed a 3:35/km average, hoping with the flatter course and definite improved strength I can run faster and maintain it.

[NtutuL]

Hi TheEd,

Had a good fartlek session yesterday on a rolling course, split averages were as follows:

3:30/km (Avg HR 146, max 150)
3:26/km (Avg HR 146, max 155)
3:38/km (Avg HR 154, max 160)
3:28/km (Avg HR 155, max 163)
3:45/km (~4% grade Avg HR 163, max 168)
3:28/km (Avg HR 163, max 167)

Guess I'm as ready as I can be for this weekend, weather is changing for the best, this morning at 6:30am, start time for tomorrow it was 12°C. Hopefully will have positive feedback for you on Saturday morning.
Cheers

[TheEd]

enjoy, and have a great weekend

TheEd

[NtutuL]

Hi TheEd

Had a decent run out today but the route was woefully short like the last race as my finishing time of 34:03 will attest They adjusted the start and finish area do do road works in the area and no one thought to make up lost distance. Lots of 'PBs' on the day though!

I felt strong in the first 5km but after the climb between 6 & 7km, I got pysched out a bit. I was reeling the pace back in towards the end and would have put down a sub 3:30/km final split. Here are my watch splits:
3:26
3:27
3:35
3:32
3:38 (17:38 5km)
3:23
3:38
3:35 (28:15 8km)
3:33
2:16 (650m; 3:29/km)
Total = 34:03 @ 3:32/km (last race was 3:34/km)

Interestingly, maintaining 3:29/km for that last short split would have given a '10km' split of 35:16 for a perfectly even paced effort. I add a 100m buffer to my watch so extrapolates to a 35:36 which means I'm in PB form. It will fall next week. I need to wrap my head around the idea of pushing on from 7km. This was a route that allowed that but I went into maintenance mode.

Anyway, it's progress, getting faster with each run. My next race is a 15km race on the 3rd May. Unfortunately the last available fast 10km in May is the following weekend on the 10th, where I set my PB. Last year I did them both and ran 55:40 for the 15km and 35:46 for the 10km the following week. Do you think it's feasible to do that again this year?

Have a great weekend.

Cheers

[TheEd]

it is coming together

you should be able to race 2 weeks in a row

as you develop, once you down to sub 35 and closer to sub 34, there are other elements to the program

on we go

TheEd

[NtutuL]

Good session today. I was dreading this a bit, the change of season hasn't been kind to me and I seem to be developing mild allergies plus I must eaten something as I had an upset stomach all afternoon. Faded a bit on the last rep, possibly a bit aggressive for the middle three. Splits:

6:58 (HR avg 165; max 173)
-R90 HR min 109
6:54 (HR avg 171; max 176)
-R90 HR min 125
6:54 (HR avg 174; max 178)
-R90 HR min 135
6:54 (HR avg 175; max 179)
-R90 HR min 125
7:01 (HR avg 176; max 179)

There's a big storm at the moment and the wind was picking up over that last rep and especially in my cool down. Still a bit disappointing to be 7s slower than previous three reps but that would have been my fastest rep the first time I did the session in February!

[TheEd]

here's to a good long run over the weekend

would like to see your heart rate data from that session if possible

thanks

TheEd

[NtutuL]

No problem, I'm getting used to the HR monitor, I've been wearing it on most runs. I've been aiming to keep my HR under 150 for the easy/long runs, trying to get as low as possible without shuffling, an average pulse of 145 seems to be where I end up on most runs depending on how hilly the course is

[TheEd]

as we develop together, pulse variations will be provided

don't want to rush things, as the progress has been good and steady

on we go

TheEd