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+--- Thread: 10k race in 6 weeks, trying to set goal (/Thread-10k-race-in-6-weeks-trying-to-set-goal)
10k race in 6 weeks, trying to set goal - EBFM - 05-07-2014
5k TT on the same course as two weeks ago, was able to cut a decent amount of time, for 18:32.
Unfortunately had turned off the auto lap on my watch so don't have exact splits but they were about 3:47 pace for the first 3k (small hill and slight headwind), and 3:37,3:34 for the last two (flat, slight tailwind).
Feeling good about the progress and looking for a strong cycle leading to race day.
Cheers
10k race in 6 weeks, trying to set goal - EBFM - 10-07-2014
5x2k session done this morning. Continuing the steady progression to faster times.
7:44
7:40
7:41
7:41
7:30
Cheers,
EBFM
10k race in 6 weeks, trying to set goal - EBFM - 16-07-2014
Hi TheEd,
Hope all's well with you, hopping for a little feedback on the last week and a half to raceday.
Following last week's 2k session I was unable run due to for a few days due to work and travel (though I did end up walking about 10k with a heavy pack in the heat on Sunday...)
Anyway, I got in a really easy 15k this morning, which was good to get the legs moving. All feels good. My plan is to do the 1k session tomorrow (Thursday) as I'd really like it to assess my fitness going into the race. Then 5k paced on Sunday and the regular rundown into the race the following Sunday. Thoughts?
Cheers,
EBFM
10k race in 6 weeks, trying to set goal - TheEd - 16-07-2014
best not to do the 1k session thursday and the paced run Saturday
could knock you back
consider doing a normal run of ease on Saturday and then have a run down to the event as normal
TheEd
10k race in 6 weeks, trying to set goal - EBFM - 16-07-2014
I would do the paced run Sunday as race day is Sunday. Still better to skip it?
10k race in 6 weeks, trying to set goal - TheEd - 16-07-2014
skip it, you can consider doing a session of
3 x 5 minutes @ race pace on Tuesday with 2 to 3 minutes in-between and then run down to the race, with the 6 x 1 minute fast / slow on Friday
balance what runs to do after Tuesday before Thursday
hope this is easy enough to figure out
TheEd
10k race in 6 weeks, trying to set goal - EBFM - 17-07-2014
Will do, thanks for the guidance.
1k session this morning took all I had. Very pleased with the effort.
3:39
3:40
3:38
3:40
3:40
3:36
Cheers!
EBFM
10k race in 6 weeks, trying to set goal - TheEd - 18-07-2014
nice splits
how you feeling now?
TheEd
10k race in 6 weeks, trying to set goal - EBFM - 18-07-2014
Feeling good, no soreness. Will be looking to just run easy over the next week plus the 3x5min and 6x1min sessions, go into the race in good shape feeling fit.
My quality sessions have been better than last year's leading up to the same race, so I'll be looking to improve upon my time of 37:08 for 6 miles (3:51 pace).
10k race in 6 weeks, trying to set goal - EBFM - 23-07-2014
3x5min R120 today at pace of 3:53,3:50,3:47. Pace felt quick but reasonable and I was recovering really fast between intervals. My base goal for Sunday's race is 3:50, 3:45 would be fantastic.
Cheers,
EBFM