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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Here we go.... (/Thread-Here-we-go--2745)
Here we go.... - TheEd - 24-09-2013
pre-race session Thursday if you have the race Saturday, if not a 4k time-trial or 5k will be great
you have trained consistently and you are looking 'authoritative' in what you are doing
I thought that speeding up the 5k paced by a minute was a bit much but so far you seem to have come on nicely
here's a decent Saturday performance
TheEd
Here we go.... - muralhape - 24-09-2013
Yeah Ed, I have a night 10k race on Saturday so will do the pre-race session on Thursday. About eh 5k paced, I had asked you about it before but I guess you didn't see that so I did what I did
I apologize because I modified the training, in the next cycle I promise I'll stick to the planned.I am a bit stubborn and eager to results , need to control myself.
The plan to the race is keep it easy (4:55 - 5:00 per k) until the 5k and speed up if I'm feeling good at this point.
I will concentrate in the race and back to you with the feedback after it Ed.
Any thoughts will be welcome coach.
Cheers,
FL
Here we go.... - TheEd - 24-09-2013
you seem to have everything under control
here is the 10k race strategy
start your watch when you jump out quickly the first 100m
then settle into what you consider 4.55 to 5 minute per k pace
from the 1k mark look to run 4.55 to 5 minutes per k from there
don't increase pace if slower or slow pace if faster
instead look at maintaining each kilometer at the required pace
when you get to the 7k mark
start working hard to maintain the pace
then try run the last 1km as quick as the first km
end result = success
enjoy and I hope this helps
TheEd
Here we go.... - muralhape - 24-09-2013
Pretty interesting strategy Ed! Really nice, especially that part to run the first km in my feeling of pace. I will do that! Back on Sunday with the news : )
Tks for the tips. :yes:
Best Regards,
FL
Here we go.... - muralhape - 29-09-2013
Hey Ed,
just got home now.
I followed your strategy and here is what I got....
10k Race
Night, 16C
Lap | APace | AHR
1 04:41 169
2 04:54 176
3 04:52 178
4 04:52 179
5 04:54 180
6 04:55 182
7 04:55 182
8 05:01 182
9 05:01 183
10 04:48 184
Total : 10k AVG : 04:53 Time 48:50
Ed, I really tried to stick at your plan this time
as it was a night race I found it pretty nice since I never run at night.So coach I have three more weeks before I go to the field. I will spend one week there and I don't know if I will be able to run over there. I had a 6k Race in October , 20th. But I'll lost since I travel on Friday , 18 and just back on Friday 25th.
I will search some race in October and bring back to you know about it.
So the next plans It's up to you TheEd
Best Regards and a great Sunday for you.
FL
P.S Thank you for your support Ed! Just got a sub 50min thanks to you.
Here we go.... - TheEd - 30-09-2013
congrats on this Fabio and I sure you know there is more to come
you could plan an off period now with a little running and then move onto the Build Up and then when you return go back onto the 10k cycles again
it should work out well
look at the:
Build Up Training - http://www.time-to-run.com/training/10k/buildup.htm
let me know how you would do this, don't put too much stress on yourself
TheEd
ps.. well done on the PB
Here we go.... - muralhape - 30-09-2013
Tks Ed! This result really give me more motivation to stick the schedule and keeping doing my best : )
About the next weeks Ed, I'll be honest with you, I don't have any idea how I could do these easy runs in the next three weeks. It's easier for me keep following a training schedule.
Doing this on my own I probably will keeping me running 6 times a week (40min easy runs) ,doing a long run on Sunday (90min) and some fart lek on Wednesday (5 x 5 min @ 10k Pace R60). I'm just creating this in my head lol You know way better than me how do this. Is it good or can you suggest some more proper training? I'm just concerned because
I don't wanna lose the physical conditioning that I gained with the cycles. But as I said before what you say to me I'm confident that will good for me.
I looked on the Build Up and for me it's fine doing that after I back. Should be interesting.
Tks in advance for all support.
Best regards,
FL
P.S I did a 30min really easy yesterday and planning to do again today.
Ed, I just saw right now that we have an off period in the site, should I do that for the next 3 weeks and try to do what I can in the week #4 (on the field)? And after read the Rest and Recovery Article I decided to rest today
Here we go.... - muralhape - 30-09-2013
Hey Ed I know you hadn't answer yet the others questions but I guess that I should do The Off Training Period found on TTR, it's more appropiate to me now. I just have one question for you, I was keeping the HR under 150 in easy runs, what should be the HR in the next three weeks that I'm going to do the off training period?
Starting The Off Training Period tomorrow, back to you with the feedback during the week...
Cheers,
FL
Here we go.... - TheEd - 01-10-2013
good stuff .. the training during this period would allow for a less structured approach without concern of what you not doing
pulse 140 to 150 .. aim more towards 140 on most days
TheEd
ps.. ask questions as you go along and we can sort things out
Here we go.... - muralhape - 03-10-2013
Hey Ed,
Just to give you a little feedback about the last three days. I had started the Off Training Period. I followed the program with the easy and relaxed runs, its been more jogging than running to me stick with a low HR.
I don't know if you need the details about the runs, if you do please ask me for them. I sticked with AHR at 143 in every runs. As you know where I run isn't all flat so I follow your tip and walk for 10-15s to drop the HR.
Best regards,
FL