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+--- Thread: 10k & 21k training (/Thread-10k-21k-training--2586)
10k & 21k training - TheEd - 14-04-2013
thanks Vaidas, if you are able to avoid problems, your next 10k should be better
what was the temp when you ran?
enjoy your training
TheEd
10k & 21k training - Vaidas - 18-04-2013
Hello, TheEd.
What you mean by problems?? And the weather was good - 7 degrees Celsius, no sun and no strong winds.
I thought I recovered well from the race (except for one annoying blister), but today's 2k sessions proved differently. Because it was a sub45 10k, I've started a sub40 program. So here is what I accomplished so far:
1. Tuesday - Easy run of 71:39 (12.30 km). Av.pace: 5:50, av.HR: 155 bpm.
2. Wednesday - Easy run of 30:04 (5.01 km). Av.pace: 6:00, av.HR: 148 bpm.
3. Thursday - Intervals: 5 x 2k R90:
1 -> 8:23.0, av.pace: 4:12, av.HR: 179;
2 -> 8:41.6, av.pace: 4:21, av.HR: 185;
3 -> 8:51.8, av.pace: 4:26, av.HR: 186;
4 -> 9:23.7, av.pace: 4:42, av.HR: 185;
5 -> 9:26.5, av.pace: 4:43, av.HR: 184;
Very disappointing session for me. I have no explanation for the causes of the slow intervals. It was quite hot day - 14 degrees Celsius and sunny (it felt like 20, for the first time this spring!) so maybe that was a factor.
Anyhow next race will show am I slowing down or it's just bad day.
Best,
Vaidas
10k & 21k training - TheEd - 19-04-2013
problems = injury and sickness
Vaidas, don't increase the pace of the sessions until instructed, you would have been better sticking to starting at 8:40 per 2k
and then if you felt good only increase the speed the last 2 x 2k
next week's 6 x 1k session bring the pace where you start at 4.15 and see how you feel after the first 2 before increasing the speed
the 5 x 2k session is a tough one and is the most dreaded by all the athletes, so don't get too involved if it is a bad session, things will get better
onwards and forwards
TheEd
10k & 21k training - Vaidas - 23-04-2013
Thanks Ed for advice, I will stick to them from now on
So here is what I did during the last few days:
5. Saturday - easy run of 1:43:17.0 (18.45 km). Av.pace: 5:36, av.HR: 156 bpm.
6. Sunday - easy run of 30:03.89 (5.00 km). Av.pace: 6:01, av.HR: 143 bpm.
7. Monday - easy run of 57:45.53 (10.00 km). Av.pace: 5:47, av.HR: 146 bpm.
8. Tuesday - Intervals: 6 x 1k R60:
1 -> 4:10.37, av.HR: 173 bpm;
2 -> 4:16.45, av.HR: 177 bpm;
3 -> 4:13.14, av.HR: 181 bpm;
4 -> 4:11.94, av.HR: 184 bpm;
5 -> 4:09.18, av.HR: 186 bpm;
6 -> 4:07.14, av.HR: 187 bpm;
I increased long run because I intend to run a 21k race after the next cycle. And actually I have a question about it - is it beneficial to run 21k race if I want to see how much I can improve over 10k distance this year? Or is it better to stick to running 10k events? I thought since my issue is not with speed, but more with speed endurance it would be good to have this race. Any thoughts?
Pace for the long run seemed a bit too high, but I felt good after the day off, and HR stayed reasonably low. I also took isotonic drink with me, I think it helped me to cope with the run for the last 8k really well.
I am also happy with my 6 x 1k session. I tried not to go out too fast for the first (I didn't really manage it that well), but I was able to pick the pace for the last two.
And how fast should the 5k paced run be?
Thanks in advance.
Best,
Vaidas
10k & 21k training - TheEd - 23-04-2013
you will be able to race half marathon off the 10k training program
you already covering 18km in training, so in essence you should be OK
you can increase your long run to a 2hr run every 3 weeks if you want, not much more is needed
cheers
TheEd
10k & 21k training - Vaidas - 30-04-2013
So it's decided then, I will increase my last long run to 2Hr and will see how the half-marathon goes. I wanted to do this also because it will be almost a year since I started training for my first half-marathon (I did a 5k TT then: ~26min) and it would be nice to see what a year of running did to me
OK, so that's what I've been doing:
9. Wednesday - Easy run of 30:35.41 (5.00 km). Av.pace: 6:07, av.HR: 145 bpm. + 45min of swimming drills (1k).
10. Thursday - Easy run of 60:00.01 (10.44 km). Av.pace: 5:45, av.HR: 153 bpm.
11. Friday - Rest. 30min of swimming (1k) <-- a bit too fast.
12. Saturday - 5k paced run:
1k -> 4:30.3 (172)
2k -> 4:25.1 (178)
3k -> 4:32.3 (183)
4k -> 4:28.5 (185)
5k -> 4:15.7 (189)
Total: 22:11.9, av.pace: 4:26.4
Felt sluggish that day, I think I did not recover from a bit too fast swim previous evening. The course was hilly, which did not help either (for time, not preparation). I ran entire 1st K uphill and other K's where at least partially run uphill. But I am happy that I could push a bit for the last K especially that the second half of it was quite steep uphill.
13. Sunday - Easy run of 59:20.2 (10.15 km). Av.pace: 5:51, av.HR: 145 bpm.
14. Monday - Easy run of 34:15.4 (5.79 km). Average pace: 5:55, av.HR: 139 bpm. + 40min of drills and swimming (1k).
15. Tuesday - Intervals: 10 x 400m R60:
1 -> 1:36.6 [4:01.5] 170 bpm;
2 -> 1:31.2 [3:48.0] 175 bpm;
3 -> 1:36.2 [4:00.5] 179 bpm;
4 -> 1:34.2 [3:55.5] 180 bpm;
5 -> 1:29.8 [3:44.5] 180 bpm;
6 -> 1:32.3 [3:50.7] 183 bpm;
7 -> 1:35.9 [3:59.7] 183 bpm;
8 -> 1:36.3 [4:00.8] 184 bpm;
9 -> 1:36.1 [4:00.2] 185 bpm;
10 -> 1:30.3 [3:45.7] 186 bpm;
Very pleased with the session. Felt good even though I probably did it a bit too fast. But I am not going to the pool until after the race, so I should be rested and ready!
Best,
Vaidas
10k & 21k training - TheEd - 01-05-2013
all looks good, do be careful in the future with the 400m session as we have found that this can cause 'calf muscle' problems especially if run too fast
everything seems to be coming into place for you and judging from your 5k time you seem to be in a good place
nice going
TheEd
10k & 21k training - Vaidas - 06-05-2013
Hello, TheEd
So last two runs after 400m session went very well and I was looking forward to the race, and here what's happened according to my Garmin:
Race --> 43:52.99 (9.89 km). Av.pace: 4:26, av.HR: 186 bpm:
1k -> 4:15.73 (171);
2k -> 4:11.28 (184);
3k -> 4:15.94 (185);
4k -> 4:21.66 (189);
5k -> 4:25.40 (189);
6k -> 4:32.81 (188);
7k -> 4:30.57 (188);
8k -> 4:40.73 (189);
9k -> 4:37.55 (189);
10k -> [0.89 km] 4:01.32 [4:31] (189).
I couldn't believe how my pace dropped in the second half even though I was trying to take it easy in the first half. I felt good before the race and it wasn't a hot day. According to my HR data, I was working hard, but I just couldn't run any faster. Any ideas about the reason for that kind of performance? I was thinking maybe I am doing not enough quality sessions? Because I feel that my aerobic fitness improved - my HR stays lower on easy days than it used to and I feel them easier - but somehow there is no pace in my legs. When I was preparing for HM I was doing three quality sessions a week: tempo run (repeats from 5 to 20 minutes and 40 minutes in total), speed work (usually hills) and sunday long run. Maybe I am just the type that needs to work harder? I know I am not a natural runner, but still going backwards with training?
Any thoughts are welcome. Thanks in advance.
10k & 21k training - TheEd - 07-05-2013
Hi Vaidas, it is natural for runners to think they going backwards when they consider themselves to have had a bad run, however don't read too much into this but instead look at the positives. You are on a training program, you receiving advice and you have direction
are you able to provide some details as to what are your forthcoming race plans?
TheEd
ps.. you have not exactly failed, and you have progressed and done a fair amount of good things over the recent training period, the experience of this will only assist in making you a better runner
10k & 21k training - Vaidas - 07-05-2013
It's not the bad run that bothers me, but the fact that I don't know WHY. Anyway, training is what gives me pleasure (even though I miss doing more speed work, hills), so it is all good, at least partially.
As to the next race, in three weeks time there will be big half-marathon event. I was considering running 21k, although I have to admit I am not that confident any more (I wanted to target 4:30 pace for that race). But probably I will do it anyway and will decide on what to do after it. Next big race will be in the middle of September (another 21k), with few 10k's before that (at least I hope to find few, as it will be a bit quiter with races here).
So I will start a new cycle today, plus I will do a bit of swimming (45min - 1Hr) on easier days.
Will post after my 5 x 2k session (first 3 in 4:25 and see that to do with the last two afterwards, right?).
Thanks and all the best,
Vaidas