+- Running Information Forums (https://www.time-to-run.com/forums)
+-- Forum: The Training Zone (https://www.time-to-run.com/forums/Forum-The-Training-Zone)
+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 07-01-2011
Hi TheEd,
The 1hr runs are becoming progressively easier. Iôm feeling that my body is getting used to the morning runs. Everything is fine so far. The most difficult part is getting out of bed earlier. :whistle:
Jan 3rd - Off
Jan 4th - 1h easy - Day 01
Morning Run
Time:60min
Dist:9,3km
AHR:146
Temp:21C
Jan 5th - 1h easy - Day 02
Morning Run
Time:60min
Dist:9,3km
AHR:146
Temp:20C
Jan 6th - 1h easy - Day 03
Morning Run
Time:60min
Dist:9,3km
AHR:150
Temp:20C
Jan 7th - Off - Day 04
MMS
Improving 10k with regular training - TheEd - 07-01-2011
nice to see the development is going well
TheEd
ps.. well at least you know that with your dislike for getting out of bed early, it means you are still normal
Improving 10k with regular training - MMS - 10-01-2011
Hi Coach,
Hill work and long run were done this weekend. This time, the hill session was in the morning and I didnôt have too much in the tank because breakfast wasnôt ideal.
The long run was good. It started under 28C with some day light and finished under 22C dark and raining.
Jan 8th - 40-50min Hill - Day 5
Morning Run
Temp:23C
Rep|Time|AHR|Time|AHR
01|04:42|142|04:28|144
02|04:41|156|04:29|148
03|04:41|160|04:32|156
04|04:41|165|04:36|157
05|04:42|166|04:41|158
Tot|23:27|158|22:46|153
Total: 7,5km @ 6:10/km
Jan 9th - 2hr long run - Day 6
Night Run
Time: 120min
Dist: 18,5km @ 6:29/km
AHR: 149
Temp: 28C - 22C
Jan 10th - Off - Day 7
Week 1 finished, no missed runs, 53,9Km.
MMS
ps: If Iôm really a normal person, Iôll be in serious trouble when winter arrives!
Improving 10k with regular training - TheEd - 10-01-2011
18,5k .. that should do you well
TheEd
Improving 10k with regular training - MMS - 14-01-2011
Hi TheEd,
Iôm recovering from a cold this week. Probably got this from staying at the office with air conditioning and going outside where itôs warm. But, Iôm already felling better today and ready to run again tomorrow. Managed 1hr easy on Tue but had to skip Wedôs and Thurôs runs.
Keep you posted.
Nice weekend!
MMS
Improving 10k with regular training - TheEd - 14-01-2011
thanks MMS .. hope your weekend sees you return to running without any problems
be cautious
TheEd
Improving 10k with regular training - MMS - 17-01-2011
Hi TheEd,
everything was fine during this weekend. On Sat I ran at night in order to give me extra 12hs recovery, and because of that I wasnôt able to do the hill work, so I ran 1hr easy. Sunday was a night long run and I believe the cold is gone.
Jan 15th - 1hr easy - Day 12
Night Run
Time:60min
Dist: 9,5km @6:19/km
AHR: 145
Temp:24C
Jan 16th - 2hr easy Long Run - Day 13
Night Run
Time:120min
Dist: 18,7km @6:24/km
AHR: 149
Temp:24C
Jan 17th - Off - Day 14
Iôll monitor my recovery from this long run and then we discuss this weekend time-trial.
MMS
Improving 10k with regular training - TheEd - 17-01-2011
excellent .. you getting 18km runs in which will get you through the half marathon .. so moving in the right direction
TheEd
Improving 10k with regular training - MMS - 20-01-2011
Hi TheEd,
Build up almost finished and I can say I had very enjoying weeks, although I missed few runs that I really didnôt want to miss. For example, I had only 2 out of 5 hill sessions and due to last weekôs cold I spent 6 days without any morning runs (moved 2 of them to evening).
Jan 18th - 1hr easy - Day 15
Morning Run (First morning run after 6 days. Had to go really easy to keep HR low)
Time:60min
Dist: 9,0km @6:40/km
AHR: 150
Temp:20C
Jan 19th - 1hr easy - Day 16
Morning Run
Time:60min
Dist: 9,3km @6:27/km
AHR: 147
Temp:20C
Jan 20th - 5x8min -> 2min easy - Day 17
Morning Run
Tried to keep a 5:45/km pace during the 8 min.
Rep|AHR|RHR
01|150|151
02|158|154
03|161|155
04|161|156
05|160|155
Dist: around 8,5km + 2km warm up/cool down
Temp:21C
I have a day off scheduled for tomorrow and programmed the time-trial for this Saturday. How does it sound?
MMS
ps:the time-trial would be on day 19, not on the 20th like the program says.
Improving 10k with regular training - TheEd - 20-01-2011
time-trial Saturday, rest tomorrow
all sounds good
TheEd
ps.. how have you felt from a recovery point of view, do you feel that you recovering well between sessions?