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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 15-08-2010
Hi Coach,
Had an amazing race this Sunday. Finished the 9,4km in 41:20 (not official yet), which projects a 10k time of 44min or less (if I didn't mess with the numbers).
They had to change the course to 100% road because it wasnââ¬â¢t possible to run on the beach. Agitated sea + bigger waves didnââ¬â¢t leave any room to run. The temperature was around 17C, with light ocean breeze/rain and a cloudy sky. I donââ¬â¢t have the 1k splits because the marks were confused due to this course change. AHR of this race was 186.
I finished strong (stronger than my last 10k race), still had fuel to complete the remaining distance running a faster last km as I was doing. So, definitely could reach a sub 44min 10km.
Iââ¬â¢m really excited with this. :p
Once again, your program shows how amazing it is. :great:
Thanks for all your support and advice. :notworthy:
MMS.
Improving 10k with regular training - TheEd - 16-08-2010
I was hoping you would have a good one as you certainly deserve the reward for believing and sticking to what needs to be done to go forward
congrats
TheEd
Improving 10k with regular training - MMS - 16-08-2010
TheEd Wrote:I was hoping you would have a good one as you certainly deserve the reward for believing and sticking to what needs to be done to go forward
congrats
TheEd
This time I truly believed I could reach something like this. All that training helped me not only getting fit, but also taught me I had the mental strength necessary to endure all the way.
After this result, do think itôs necessary to make any adjustments to my current sub45min program?
MMS
Improving 10k with regular training - TheEd - 16-08-2010
MMS, don't be in a rush to jump to a new level, give it a few days and the ask the question again before we start with the 2000's
congrats
TheEd
Improving 10k with regular training - MMS - 16-08-2010
Sure!
I was just curious about any possible adjustments for the 2000s and 1000s.
Get back with that within 2 days!
:mrburns:
MMS.
Improving 10k with regular training - MMS - 19-08-2010
Hi Ed,
I had a good recovery after the race. Ran last two days and everything went well.
Aug 17th - 70min - Day 1
Night Run
Time: 70min
Dist:10,8k
AHR:147
Temp:15C
Aug 18th - 30min - Day 2
Night Run
Time: 30min
Dist:4,7k
AHR:144
Temp:16C
Tonight, the 2000ôs. Any changes for this cycle?
MMS
Improving 10k with regular training - TheEd - 19-08-2010
good to hear ... now for the 2000's
increase the pace by 5 to 10 seconds for the 2k ... so aim at 8.40 to 8.45 and see how you progress
looking forward
Cheers
TheEd
Improving 10k with regular training - MMS - 20-08-2010
Hi Coach,
I decided to try the 2000ôs 10s faster (@8:40) and Iôm glad to say that I made it. Tough, but finished it.
Aug 19th - 3x2k - Day 3
Night Run
Temp: 18C - (10min warm up / 10min cool down)
K|Time|AHR|RHT
2|08:40|177|160
2|08:39|181|162
2|08:40|180|168
2|08:40|182|170
8|34:39|180|165
Felt my right calf tight while doing some stretching exercises after the session. But this morning, after I woke up, stretched this muscle and didnôt feel anything.
Iôll monitor it but I believe it wonôt be a problem for tomorrowôs long run.
Cheers.
MMS
ps: the only problem theses days is the dry weather. So, lots of water all day long.
Improving 10k with regular training - TheEd - 20-08-2010
great MMS .. I did have a concern of moving too quickly towards running faster
if necessary move the longer run to Sunday and take a rest day Monday before the 1000's
here's hoping you recover well
Cheers
TheEd
Improving 10k with regular training - MMS - 22-08-2010
I followed your suggestion and moved the long run for today, Sunday. Calf is better now.
Will rest tomorrow and on Tue ask you the 1000's times.
Aug 22nd - 90min - Day 6
Morning Run
Time: 90min
Dist:14,0k
AHR:151
Temp:19C
Cheers.
MMS.