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Improving 10k with regular training - MMS - 16-09-2009
Hi Coach,
I've been running slow to reach the goal of ahr 140 but its not happening. My pace is 7:00/km or slower and it just doesn't happen!
You'll see:
Sep 9th 60min
Time: 60min
Dist: 8,5k
AHR: 145
Temp:21C
Sep 10th 60min
Time: 60min
Dist: 8,5k
AHR: 143
Temp:18C
Sep 12th 40-50min over rolling Hills
I had this session on a square that has a 750m constant uphill side, the elevation is 25m (mapmyrun).
K|Time|AHR
0,75|04:38|138|uphill
0,75|04:25|144|dowhill
0,75|04:44|158|uphill
0,75|04:36|147|dowhill
0,75|04:49|159|uphill
0,75|04:37|150|dowhill
0,75|04:49|163|uphill
0,75|04:38|153|dowhill
0,75|04:41|166|uphill
0,75|04:37|156|dowhill
7,5|46:34|154| Total
Temp:28C at 4pm
Sep 13th 75min
Time: 75min
Dist: 10,7k
AHR: 145
Temp:18C
Sep 15th 60min
Time: 60min
Dist: 8,4k
AHR: 145
Temp:18C
===================
For tonight's run, I'm supposed to run the last 15min at 65% effort. Which pace or bpm is my 65% effort (220-30=190 * 65% = 124 bpm)?
Tks!
MMS
Improving 10k with regular training - TheEd - 16-09-2009
push the pace up to 155 for the last 15 minutes
after this session we will look at varying the pace
Cheers and enjoy
TheEd
Improving 10k with regular training - MMS - 17-09-2009
Hi Ed,
I'm enjoying a lot these 1h runs! :p
Followed your directions and ran faster the last 15min, last night.
Sep 16th 60min, last 15min faster
Time:45min
Dist:6,4k
AHR: 143
Temp:20C
Time:15min
Dist:2,5k
AHR: 155
Temp:20C
Tonight̫̉s run is an easy 1h. But tomorrow is the 5x8min at which pace or bpm?
Cheers!
MMS
Improving 10k with regular training - TheEd - 18-09-2009
yes .. once you adapt to them the Build Up program sets you up for the next level of training
good stuff
TheEd
Improving 10k with regular training - MMS - 24-09-2009
Hi Coach,
herẻ̫s an update of past few days:
Sep 17th 60min - Day 10
Time:60min
Dist:8,5k
AHR:142
Temp:18C
Sep 18th 5x8min 2min easy - Day 11
Distances here are aprox.
K|Time|Pace|AHR
1,39|08:00|05:45|157
0,29|02:00|07:00 |152
1,39|08:00|05:45|159
0,29|02:00|07:00 |153
1,39|08:00|05:45 |161
0,29|02:00|07:00 |155
1,39|08:00|05:45 |160
0,29|02:00|07:00 |155
1,39|08:00|05:45 |161
0,29|02:00|07:00 |156
8,39|50:00
Temp: 25C
Sep 20th 40-50min over rolling Hills - Day 13
K|Time|AHR
0,75|04:19|150|uphill
0,75|04:23|155|downhill
0,75|04:24|173|uphill
0,75|04:21|161|downhill
0,75|04:20|175|uphill
0,75|04:23|165|downhill
0,75|04:26|176|uphill
0,75|04:26|170|downhill
0,75|04:25|176|uphill
0,75|04:27|169|downhill
7,50|43:54|167
Temp:25C
Sep 21st 75min - Day 14
Time:75min
Dist:10,8k
AHR:142
Temp:16C under light rain
Sep 22nd 60min - Day 15
Time:60min
Dist:8,6k
AHR:142
Temp:20C
Sep 23rd 60min, last 15min faster - Day 16
Time:45min
Dist:6,6k
AHR: 139
Temp:20C
Time:15min
Dist:2,7k
AHR: 155
Temp:20C
=====================
Now that we're approaching the end of this first cycle, what are your thoughts for the next week? (perhaps another cycle would be nice...)
Cheers!
MMS
Improving 10k with regular training - TheEd - 24-09-2009
MMS how are you feeling, are you getting stronger from the training?
Another cycle can only benefit
TheEd
Improving 10k with regular training - MMS - 24-09-2009
TheEd Wrote:MMS how are you feeling, are you getting stronger from the training?
Another cycle can only benefit
TheEd
I've been enjoying a lot these runs and yes, I'm feeling stronger. :great:
The hill work is very important for me, both physical and psychological.
I'm sure that this sequence of runs is improving a lot my running.
MMS
Improving 10k with regular training - MMS - 01-10-2009
Hi Coach,
quick update:
Sep 24th 60min - day 17
Time:60min
Dist:9,1
AHR:143
Temp:14C
Sep 25th 5x8min - day 18
Distances here are aprox.
K |Time |Pace |AHR
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |147
1,39|08:00|05:45 |160
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00 |149
1,39|08:00|05:45 |159
0,29|02:00|07:00|150
8,39|50:00|157
Temp:19C
Sep 27th 50min over holling hills - day 20
K |Time |AHR
0,75|04:25|151 uphill
0,75|04:30|157 dowhill
0,75|04:26|170 uphill
0,75|04:25|159 dowhill
0,75|04:25|173 uphill
0,75|04:23|162 dowhill
0,75|04:24|175 uphill
0,75|04:23|167 dowhill
0,75|04:27|175 uphill
0,75|04:26|167 dowhill
7,50|44:14|166
Temp:26C
Sep 28th 75min - day 21
Missed - Hard rain this day.
==============================
There's a small chance that I go to the beach this weekend. Weather is crazy these days and I'm not sure if it's going to be sunny or rainy .
If I go, how could I replace the hill work for this saturday? (I don't know any places there I could do this hill work)
Tks
MMS
Improving 10k with regular training - TheEd - 01-10-2009
hillwork or 8k tempo
enjoy
Improving 10k with regular training - MMS - 08-10-2009
Hi Coach,
another round of feedback. Everything is fine and I feel that wẻ̫re making good progress every week.
Sep 29th 60min - Day 1
Time:60min
Dist:9,1K
AHR:141
Temp:15C
Sep 30th 60min - Day 2
Time:60min
Dist:9,2K
AHR:141
Temp:15C
Oct 1st 60min - Day 3
Time:60min
Dist:9,1K
AHR:145
Temp:21C
Oct 3rd 8K tempo - Day 5
I went to the beach and used mapmyrun to measure a 8k route. So, all data here is aprox.
I started a bit slower (aprox. 5:10/k and then speed up to 4:55/k).
It was good running faster again!
Time:39:30
Dist:8k
AHR: 173
Temp:22C
Oct 4th 75min - Day 6
Time:75min
Dist:11,5k
AHR:145
Temp:21C
Oct 6th 60min - Day 8
Time:60min
Dist:9k
AHR:143
Temp:24C
Oct 7th 60min, last 15min faster - Day 9
Time:45min
Dist:7k
AHR: 141
Temp:18C - Rain
Time:15min
Dist:2,6k
AHR: 155
Temp:18C - Rain
===============================
Next race will be on Nov. 7th, exactly one Sub 10k cycle after build up. Its a night race, so I'm really excited for this one! :p