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+--- Thread: I want to run faster! (/Thread-I-want-to-run-faster)
RE: I want to run faster! - AndrewL - 20-03-2025
Thanks! I am pretty happy with my earlier result, and honestly feel like I am in decent shape right now even though I slacked a bit over the winter. I disregarded your advice (sorry!) regarding the long runs and had two good ones the past two Sundays. 20km on the first one and 26km this past Sunday. I know it is a recipe for injury, but I was feeling so good and the weather was so nice that I extended the last one past my intended distance. With the race ten days away I am taking it a bit easy and trying to make sure I will be fully rested on race day.
For my pace, well, in the fall I ran 86:00 (about 4:03/km) on a flat course in decent weather. This upcoming race isn't quite as flat, but the weather should actually be better. I think I am in similar/better shape now, so I am going to aim for around the same time, but we will see. Honestly anything under 90:00 is fine by me. I would like to get under 4:00/km (about 84:00) before I get too old, but I am not there yet, I don't think.
After this race, I have another 10km scheduled for May 4th, and am looking at another race on May 25th, but haven't committed yet. After that it is a long hot slog through the summer.
My plan is after the race on the 30th is to get back on your 10km racing plan since the weather will be amenable, but I will keep you updated.
RE: I want to run faster! - TheEd - 20-03-2025
Thanks Andrew .. great to hear you feeling in good shape and good luck for the upcoming event
onwards TheEd
RE: I want to run faster! - AndrewL - 31-03-2025
Hey Coach,
Just a quick update. Had a half marathon yesterday and finished in 87:45. My splits were all pretty even, and my time was fine enough but I was honestly hoping for a little bit better. It was really cold yesterday and incredibly windy. The first half of the course is a light downhill but directly into the wind, which was brutal. Then the way back was with the wind, which is nice, but on a slight uphill. It all balanced out, but I was overtaken by two people in the last 100m which hurt me. Actually the end of the course was 3/4 of a lap around the track in the stadium, and entering the stadium I could hear someone right behind me huffing and puffing. Thinking I would get him psychologically, I just slowly increased my speed going around the track, hoping to break his spirit. Then after the last turn with 100m left to go I started running as fast as I could, but the guy whipped by me. I laughed and slowed down because he got me fair and square, and in that moment of weakness a second guy sneaked past me! SHAME ON ME! Hahaha...I learned my lesson, never slow down until after crossing the finish line!
Next race is May 4th and is a 10km, so I am going to start using your plan this week to see how it goes. I will keep you updated! Happy Monday!
RE: I want to run faster! - AndrewL - 10-04-2025
Hi Coach!
I am back on your 10k program and have just completed day 9. For the major workouts, well I totally failed day 3. I only finished 3x 2000m and the times were all terrible, and then my stomach was so upset I couldn't continue. For day 5 I was feeling good and did a long 21km trail run that ended up being a bit over two hours and 500m of elevation change. I know that is longer than the program says, but I have been doing longer runs from before and honestly the weather was nice.
For day 8, I hit 3:45 spot on for the first 4x 1000m and then 3:48 and 3:52 for 5 and 6. I was huffing and puffing at the end, but that's ok. I ran a 39 minute 10k on March 1st and an 87 minute 21k on March 30, so the foundation is there even though I am not hitting the targets on the interval training days. I think that shows there is a good opportunity for improvement if I buckle down and stick to the program, so I am excited about that.
Oh, and I have a question. I have a 10km race scheduled May 4th, which is slightly awkward because I will finish this three week cycle on April 20. Any suggestions on how to structure the two weeks between the end of this cycle and race day?
RE: I want to run faster! - TheEd - 10-04-2025
Hi Andrew, nice to see you developing .. please note the programs are progressive
for example, a year ago, our running group would only do 18km as their longest run, a year later they have progressed to 20 to 24km whereas the marathon runners maintain their 25km
there is no harm in increasing your long run. With the online structure of the program we try to avoid the 'newbie' to the program doing too much
so no harm in your increased long run
as for the question regarding the last 2 weeks .. look at this and see what you can take out of this, The Race Period for Racers
https://www.time-to-run.com/training/10k/race-period.htm
you understand the 10k programs so you are able to balance your own last 2 weeks
TheEd
ps.. always good to find out what works for you
RE: I want to run faster! - AndrewL - 08-05-2025
Hey Coach,
I had a 10km race last weekend and ended up doing OK. My chip time was 39:12, but the course was a bit short, so I would guess the actual time would be about 39:30 or so. Not quite a PB, but it is in the range I would like to be in. I am resting a few days this week and will slowly start working my way back into the program. I am hoping to be in shape to do three 21km races this fall, so hopefully the hot summer doesn't ruin my plans. I'll keep you posted.