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+--- Thread: sub 40 10 k. Please advise (/Thread-sub-40-10-k-Please-advise)
sub 40 10 k. Please advise - robbie_1000 - 19-02-2009
Thanks again. The old saying "duh dime bar" springs to mind but! - cheers for clarifying.
:-)
sub 40 10 k. Please advise - robbie_1000 - 19-02-2009
On race day i'm gonna take my original 10k route on again.
Best time originally was around 43.37secs. I want a new PB :whistle:
What advice can u give me on how to race with my new found speed
I'm hoping to beat 43 - but i don't want to get out of the traps to early and blow it :noway:
sub 40 10 k. Please advise - TheEd - 19-02-2009
Normally your first km you can jump out strongly
thereafter for the next 5km you can run attempting to hold back all the time where you run at an even pace
then you try to increase the tempo slightly for the following 3k before putting major effort in for the last 1km
if you go out too quick you will simply fall apart new found speed and all
enjoy
TheEd
sub 40 10 k. Please advise - robbie_1000 - 19-02-2009
First 1k is up hill to complicate things.
But ok i'll start off at 4.20per k and see what happens keeping it even til 6k, jump to say 4.15per k then go banzi for the last 1k - which is again up hill grrr.....
Cheers
sub 40 10 k. Please advise - TheEd - 19-02-2009
nope never start quickly on an uphill
simply consider running everything without the first km quick
you don't recover from an uphill blow out
TheEd
sub 40 10 k. Please advise - robbie_1000 - 19-02-2009
Cheers will do.
:-)
sub 40 10 k. Please advise - robbie_1000 - 19-02-2009
Quite a nice session that was.
Don't quite know what happened with the watch.
But i ran 2k in 10 mins first then ran at 3.52pk fast pace and 5.00pk slow pace.
All ready for race day :please: let me beat my PB of 43.37secs.
Cheers again Ed
Rob:whistle:
sub 40 10 k. Please advise - TheEd - 20-02-2009
the session is meant to be more a psychological boost
enjoy the challenge Saturday
if you run wise there is no doubt you should beat the time
TheEd
:jive:
sub 40 10 k. Please advise - robbie_1000 - 21-02-2009
New PB today on the circuit i've raced for the past 2years in November.
42.47secs ahr167 mhr210
I think the mhr210 is bogus btw which has messed up my overall hr readings :mad:
I didn't run the race as you suggested and i wanted. I was cauious at the start but it was a hill anyway so i think i was naturally slower.
The ups and downs reflect the hills and not sudden changes in my pace effort.
Early on if i didn't take advantage of the easy downhill sections i'd be even slower, or should i run slow on the downhill sections also early on to give me more later in the race??
It seems as if i have 2 gears. 1 gear for running 99% of the race and another when i see the finish line!!
If i'm honest i feel like the sub 40 is out of reach for the forseeable future. :mad:
Help:please:Ed. Is all hope lost. Shall i just stick with the Treadmill:mad:
42.47secs avg pace 4.16secs
L1 4.27 ahr173 mhr210
L2 4.19 ahr164 mhr168
L3 4.03 ahr165 mhr169
L4 4.07 ahr164 mhr167
L5 4.20 ahr166 mhr169
L6 4.16 ahr166 mhr169
L7 4.07 ahr167 mhr170
L8 4.23 ahr169 mhr171
L9 4.29 ahr169 mhr172
L10 4.11 ahr169 mhr174
sub 40 10 k. Please advise - robbie_1000 - 21-02-2009
Actually beating my Pb by 50 secs isn't too bad thinking about it :whistle: