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+--- Thread: Sub 45 by Nov 18th (/Thread-Sub-45-by-Nov-18th)
Sub 45 by Nov 18th - TheEd - 28-11-2012
roll down towards the event .. on Thursday do an easy 20 to 30 minutes with the last 10 minutes slightly faster, so you finish feeling fast
Friday 6 x 1 minute fast / slow .. the 1 minute fast is at anticipated 10k race pace for 1 minute then 1 minute easy in-between .. (fartlek session)
Rest Saturday ..
does this look good?
regarding the race .. start an even pace (the average per km that you would like to run the race in) then work to maintain that pace for as long as possible, from 7km onwards it is very much about concentration and maintaining the effort while getting tired
all the best
TheEd
Sub 45 by Nov 18th - raven_bc - 28-11-2012
TheEd,
Yes this sounds good. Now I'm just not sure what pace to run the race, I want to run it at 4:30 but think that maybe too ambitious. I'm was thinking of starting slower then I wanted to start building negative splits like I've run previous races, but based on what you are saying I should try to hold an even pace the whole 10k?
If that's the case I'm thinking of trying to hold 4:30-35 and if I can steal a few seconds in the last 3 k then do it otherwise hold for a 45:30-46.
Thoughts?
Raven
Sub 45 by Nov 18th - TheEd - 01-12-2012
you spot on Raven, start slower and build on changing your strategy with further experience in later events
finish this feeling confident and ready to tackle the next stage of training
enjoy
TheEd
Sub 45 by Nov 18th - raven_bc - 02-12-2012
TheEd,
Thanks!!! So I ran the 10k, I did two things that I regret, one not double knotting my shorlaces, I had to re-tie a shoe 3k in. Second thing is not pushing a bit harder in the middle 3k.
I got a new PB 45:23 it beats my previous training PB by 4 mins and my last official race PB by 8:40!!! The weather was around 8-9C with rain, a bit of wind ont he way out and at my back on the way back. My GPS was off from the start so it registered less than 10k but here are the splits.
1 4:25
2 4:30
3 4:45 (re-tied my shoe)
4 4:37
5 4:41
6 4:41
7 4:43
8 4:35
9 4:37
10 3:46
Average HR 161 max 170
Thanks so much for your help!!! :notworthy:
Raven
Sub 45 by Nov 18th - TheEd - 03-12-2012
very impressive Raven and I am sure more to come
:great: :yes:
learn from others' experience to hold back after a hard race / run
well done
onwards and forwards
TheEd
Sub 45 by Nov 18th - raven_bc - 11-12-2012
Alright so here are the details for last week.
Monday Easy 5.94k pace 5:21 HR 144
Tue-Wed missed due to work commits
Thursday Easy 6.12k pace 6:01 HR 139 (Running group)
Saturday Santa Clause 5K Race 21:52 (New PB in a Santa Suit!) Watch messed up only got 4k of the race avg HR around 173 with a max of 181.
Sunday Easy 21.67k pace 6:23 HR 144
Easy 5-6k run tonight.
So I'm starting a new session tomorrow but how should I approach it? The following are my goals for races
Half Mar 3rd Break 1:38
30k Mar 24 Break 2:22
10 Apr 21 Break 40
Marathon May 5 Break 3:15
So to be honest I know these are VERY agressive goals. So please help me get some more realism into it. My original plan was to get my 10k down to 38m and then tackle a sub 3:10 marathon which I still want to do but next fall if possible.
Thoughts strategies? Or should I just check myself into a loony bin? :please:
Thanks Raven
Sub 45 by Nov 18th - TheEd - 11-12-2012
No problem in having long-term goals however to put a date on such happenings so early into the New Year (2013) may be reaching a bit too far.
In order to be able to run a sub 40 minute 10km, you will need to be able to run around 19:30 for the 5k, in order to do this you will be needing train around 3.45 to 3.50 per k for the 1k session
and that is the easy part
the 5 x 2k session for a sub 40 minute 10k is 3.55 per K
so as you progress and your training sessions become more achievable you will no doubt improve all round.
What needs to be adhered to is a planned break, an off period and then a build up, as the body needs these variations or else it will create the break via sickness and or injuries
with the programs we try to control things accordingly, with these planned breaks the runner has always come back stronger and more invigorated
I am hoping this response provides the balance you seeking and does not dampen your enthusiasm
TheEd
Sub 45 by Nov 18th - raven_bc - 11-12-2012
TheEd,
Actually you've said basically what I figured you would say. I do understand that it's a huge challenge and probably a very unrealistic goal in such a short time frame.
In any case those are the races that I wish to run in the new year, I figure I might need to re-assess my goal times as I get closer depending on the level of my training.
Knowing that I have a half a 30k and marathon in the list of goal races and the rough timing do you have some thoughts on how I should adjust for the training? I figure I could do 2 maybe 3 more of the 10k sessions before I need to seriously increase my mileage to account for the longer races. I do have a 55k X-country ski race on Feb 9th as well, but this will be done at a easy pace I hope. So once we get some snow here I will need to add that training in.
Thanks for your help,
Raven
Sub 45 by Nov 18th - TheEd - 11-12-2012
Hi Raven, for the half marathon, you already doing 21k in training, so you should be OK ..
that would be more than sufficient. You must realise that the 'half' is an easy reach for those not looking to run a time
.. the more competitive the goal, the harder the task, though it does make the journey more fun:tourist:
we don't need to reassess the goals but instead look realistically at what we coping with in training, from your training you should be able to see what you are capable of when it comes to running a race
you have made some decent progress, so you have a great deal to look forward to according to how the training develops
what's on your training menu for the rest of the week?
Cheers
TheEd
Sub 45 by Nov 18th - raven_bc - 11-12-2012
Thanks for your reply TheEd,
Having aggressive goals has helped me make it through the training so far. I must say running a 4x2k is not my idea of fun.
Yet strangely enough I do look forward to it to see how I cope.Ok so the training for this week is as follows
12-13k tonight
10k trail run Wed
4x2k Thursday target 4:20-25/k (might look at 5th one depending how the 4th goes)
Rest friday
20-22k sat
6k sun and a hockey game
Raven