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+--- Thread: 15 minutes off 10km PB....next steps??? (/Thread-15-minutes-off-10km-PB-next-steps)
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15 minutes off 10km PB....next steps??? - TheEd - 19-02-2013
4:45 to 4:50 perk for the 1k session
hope not too late with feedback
TheEd
15 minutes off 10km PB....next steps??? - Rich_1979 - 20-02-2013
Hi TheEd,
I had to swap Tuesday and Wednesday as I have 3 hours of badminton on a Tuesday night so it's hard to get a quality session in on that day. Here are my results;
Tuesday - 30 mins easy, 4.5km, Av HR 139
Wednesday - 5 X 1KM with 90 seconds rest
1st - 4m 35s, Av HR 153, Max HR 164
2nd - 4m 36s, Av HR 162, Max HR 171
3rd - 4m 33s, Av HR 168, Max 175
4th - 4m 40s, Av HR 172, Max HR 178
5th - 4m 50s, Av HR 172, Max HR 178
Temp was 26C and there was a strong wind behind me for the first 2.5km and head wind for the last 2.5km. I think the wind explains the first couple of KM's being too quick.
What do you suggest for the rest of the week and weekend? Follow the sub 50 min plan so 30 mins easy for the next two nights, then 5km paced run and 10km easy at the weekend?
Rich
15 minutes off 10km PB....next steps??? - TheEd - 20-02-2013
Hi Rich, I think from the next cycle we will get you onto sessions more applicable to you
the fact that you able to roll out a 4.36k shows there is something under the hood, so we need to nurture this towards achieving your goals or you may make the mistake of not developing in the right direction
continue with the program and we can look to pop a 4k time-trial somewhere soon
it all looks quite promising though
enjoy
TheEd
15 minutes off 10km PB....next steps??? - Rich_1979 - 26-02-2013
Hi TheEd,
Just a quick update on the last few sessions;
Thursday - 30 mins easy, 4.54km, HR 141
Friday - 30 mins easy, 4.49km, HR 139
Saturday - 5km paced run (done on treadmill at 1% incline due to hot weather), 25m 08s, had to stop for 20 seconds after 3.5km due to stitch, Av HR 161
Sunday - 10km easy, 63m 1s, Pace 6m 18s, Av HR 145
I wasn't happy about having to stop in the 5km paced run, although I haven't been sleeping well due to the heat so maybe that had an effect. I was thinking of doing the 3 x 5m at 10km pace, with 1min easy on Tuesday and then doing at 4km time trail on Thursday as the temperature is forecast to be below 20C on Thursday.
Would this be a good plan for the week so we can get the new cycle started with the new time trial data? Also I have a 10km run on Sunday 9th March to keep in mind with the cycle.
Rich
15 minutes off 10km PB....next steps??? - TheEd - 26-02-2013
try the 3 x 5 minutes @ 5k with 3 minutes in-between
hope it is a little milder when you do the 4k time-trial
enjoy
TheEd
15 minutes off 10km PB....next steps??? - Rich_1979 - 06-03-2013
Hi TheEd,
Just a quick update. I did the 3 x 5min with 3 mins rest last Thursday, however whilst doing a 10km easy run on the weekend my left shin was very painful. I completed the run but when I tried a slow job on Sunday the shin was still painful so I didn't run on Monday or Tuesday and will try a slow run again tonight (Wednesday).
The forecast for my 10km race on Sunday is 35-38C so I may use it as a training run (as long as my shin is ok) rather than going flat out. Hopefully I can shake off the pain and as the weather here cools down I can get some momentum going with the training plan as I don't like having to run indoors on the treadmill as the pace is not natural.
Thursday (3 x 5min with 3 mins jog) on treadmill
- Runs done at 4m 48s per km
- Jogs done at 8m per km
- Av HR 163 for runs, 148 for jogs
Friday - 30 mins easy, 4.58km, Av HR 139
Sat - 10km easy, 61m 24seconds, Av HR 142
Sun-Tue - Resting shin
Rich
15 minutes off 10km PB....next steps??? - TheEd - 06-03-2013
Hi Rich .. not nice .. however have you looked at this
shinsplints - http://www.time-to-run.com/injuries/thebig5/shinsplints.htm
regards
TheEd
15 minutes off 10km PB....next steps??? - Rich_1979 - 19-03-2013
Hi TheEd - sorry it's been a while. The article on shin splints seemed to be exactly what I had. However after a few days rest the pain went away. I ran the 10km fun run on Sunday 10th March and it was very hot (32C at 9am) so I took it easy. I ran 54mins 27 seconds.
I think I will use the rest of March to try and get some fitness back and drop some weight, and start again on the program in April when the weather should be a lot more appropriate.
I'll do some slower, longer runs on the cool days, and some classes in the gym on the hotter days. Then hopefully I will be raring to go and I can get a 4km time trial in at the start of April and report back then.
Thanks so far,
Rich
15 minutes off 10km PB....next steps??? - TheEd - 19-03-2013
Hi Rich, consider running every 2nd day on the Build Up program
even look at the off period and then use the build up
what are your thoughts on this?
TheEd