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+--- Thread: 10k & 21k training (/Thread-10k-21k-training--2586)
10k & 21k training - Vaidas - 24-05-2013
Hello, TheEd.
Here are my final runs before the race:
16. Wednesday - Easy run of 40:00.75 (7.01 km). Av.pace: 5:43, av.HR: 151 bpm + 40min open water swim (5 x ~270m = ~1.4km).
17. Thursday - Easy run of 40:00.80 (7.40 km). Av.pace: 5:25, av.HR: 153 bpm. I incorporated a 10min harder effort -> downhill followed by two uphills, didn't pushed it but tried to run it strong and with good form.
18. Friday - Fartlek [1min @ race pace, 1min easy] of 31:31.90 (5.64 km). Av.pace: 5:35, av.HR: 149 bpm. Av.pace of faster intervals: 4:19.
Tomorrow is rest day, I will do some stretching and will try to load some carbs for the run. Any final tips for the race? I guess the main thing is not to go out too fast. What are your thoughts on my goal pace of 4:30?
I am also considering taking a break from cycles (I did 3 of them). I am not feeling burned out or anything, but I think it would be good to let body to rest a bit and think of what to do next, as I really want to participate in triathlon in the middle of July (Olympic distance) - that's why I started swimming. But all this can be discussed after the race. Will be back with report.
All the best,
Vaidas
10k & 21k training - TheEd - 24-05-2013
good luck and enjoy
TheEd
10k & 21k training - Vaidas - 27-05-2013
Hello, TheEd. Here is how my race went according to my Garmin:
1-> 4:31.67 (166)
2-> 4:35.34 (174)
3-> 4:30.68 (178)
4-> 4:36.79 (179)
5-> 4:25.57 (180)
5K: 22:40.1
6-> 4:10.77 (181)
7-> 4:29.56 (181)
8-> 4:29.13 (182)
9-> 4:45.94 (183)
10-> 4:43.79 (182)
10K: 45:19.2 [5k -> 22:39.2]
11-> 4:27.28 (182)
12-> 4:33.09 (181)
13-> 4:37.34 (182)
14-> 5:02.55 (177)
15-> 4:58.58 (178)
15K: 1:08:58 [5k -> 23:38.8]
16-> 4:49.44 (182)
17-> 4:58.28 (178)
18-> 5:17.48 (179)
19-> 5:49.55 (178)
20-> 5:47.98 (176)
20K: 1:35:41 [5k -> 26:42.7]
21-> 5:45.89 (179)
22-> 3:59.97 (181) <-0.8k
TOTAL: 21.8K -> 1:45:27 (178)
Link to Garmin page: http://connect.garmin.com/activity/318197837
It was 4 loops of 5k plus a small 1k loop. First 2k were easier, mostly decline, while the last 2k were harder, mostly up. As you probably can guess I am very dissapointed with this performance. My legs hurt so much in the last 5-7k that I was considering walking breake (I didn't)... My theory is lactic acid build-up. Anyway, I think I need to change smth, because 2min progress from my first half-marathon 9 months ago (http://connect.garmin.com/activity/220555134) even though it was a bit easier, is a bit slow.
I will have one week of easy running/swimming during which I will decide how to proceed further.
Thank you for your time and guidance.
Best,
Vaidas
10k & 21k training - TheEd - 27-05-2013
sadly the half marathon does begin at 18km
seems like you had few painful kilometers there
18-> 5:17.48 (179)
19-> 5:49.55 (178)
20-> 5:47.98 (176)
20K: 1:35:41 [5k -> 26:42.7]
21-> 5:45.89 (179)
well, I suppose it is good to get the race under your belt and now you can build on that
TheEd
10k & 21k training - Vaidas - 20-10-2013
Good day, TheEd!
Hope everything is going smooth for you. I haven't been posting here for a while, but I haven't stopped running
After not very successful half-marathon race in May, I ran another 10k (just for participation purposes) in two weeks and then concentrated on preparation for triathlon (Olympic distance). It was a bit chaotic, since I didn't really had a plan how to combine swimming, running and cycling - although I did some bricks, one "long" ride (60k) and some tempo/steady runs. I was quite pleased with the result as I did it in 2:42:55 and did another sprint triathlon race in two weeks time.
After that I had 6 weeks of good training before another half-marathon and I decided to do it the old way: three quality sessions a week with tempo session on Tuesday, speed session on Thursday and long run (2h) during weekend. I have also rode bike over weekend (for 2.5h) and tried to do a swimming session instead of one easy run, while my speed session was hills - I really enjoy doing them so much (8 x 400m @ 3k pace or even faster).
I had a really great race this time (even though I think I could have been a little bit faster, but after the last one..) - I did it in 1:34:39 with second half of the course 5 sec faster pace (according to my Garmin) and it was not an easy course. After this I've decided that I want to finish this season with a symbolic mark - a sub 20 5k
I had 6 weeks until on of the last races, when it is still warm enough to do a PR. I used the same preparation - shorter and faster tempo runs (the last one was actually a 5x5min with 2min rest @ 4:00 pace) and again I used hills for speed (the same hill of 400m @ 3:30-3:40) and did 1.5h long runs with swimming or very easy runs in between. And yesterday I had my sub20 5k I did it in 19:35 even though it was just about 7 degrees and windy not to mention track wasn't flat with quite a few turns.So to sum it all up - I want to thank you a lot for your time and effort answering my posts, I grew a lot as a runner and a person during this season. I will be concentrating on triathlon (riding a lot more, running less) as I have a goal of becoming half and full ironman next summer/autumn. If you could write your ideas about my running training (3 quality sessions) - why it might worked better for me, or maybe it's just all in my head?? Or if your have any advice on the winter season training/preparation for tackling long-distance triathlons I would really appreciate it.
But thanks for everything and best of luck in your future endeavors!
Best,
Vaidas
10k & 21k training - TheEd - 22-10-2013
Hi Vaidas, thanks for the feedback and great to hear you are well
due to our sister site: http://www.time-to-tri.com
we are hoping to have rounded off some training programs for the triathlon which utilises the 10km programs as the framework
here is an example of one triathlete
http://www.time-to-run.com/forums/showthread.php?t=2974
so the future is good
all the best
TheEd