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Improving 10k with regular training - TheEd - 07-03-2011

Magic MMS .. the carnival sounds superb

TheEd

Improving 10k with regular training - MMS - 11-03-2011

Hi TheEd, how are you?

I was hoping to run my 5x2k session on a 400m tartan track at a local club I used to be a member, but it was closed to maintenance after the carnival. I had to go to the park but its 5k track has many hills. I managed only 3 of the 5 reps because felt completely breathless after it. I started the new cycle and my easy runs are 45min now. I‘m still icing my right foot, although it seems better, and probably will continue for a few weeks, just as a precaution.

For tomorrow’s long run, should I keep the 2h or maybe 1h30 should be fine?

Cheers.

MMS

Improving 10k with regular training - TheEd - 12-03-2011

do the 2hr if you feel healthy or 90 minutes if you want an easier run

TheEd

Improving 10k with regular training - MMS - 13-03-2011

Hi TheEd,

had my long run this weekend. I'm visiting some relatives in another city and ran on a large square that has a 1,1k track. And yes, ran like a rat lab going in circles 18 times, 19,8km at 5:53/km for 1h56min (ahr 160). Felt great all the way, despite the warm day here (25C).
Coming back to hometown tomorrow and see if I'll be able to access the 400m tartan track for Tue 1k session. I'll rest tomorrow.

Cheers.

MMS

Improving 10k with regular training - MMS - 16-03-2011

Hi Coach,

I was able to run at the 400m tartan track at the club yesterday. It was a nice experience, although I couldn’t keep the pace all the way. I’m out of my routine during this period and I believe it has affected my performance. My watch gave some strange readings during this run (rest ahr) and they’re not useful at all. Sad

Here’s the 1k splits.

Mar 15th - 6x1k @ 4:10/4:15 - Day 8
Morning run
Temp: 24C


Rep|Time
01|04:10
02|04:12
03|04:13
04|04:15
05|04:17
06|04:20
Tot|25:25

MMS

Improving 10k with regular training - MMS - 21-03-2011

Hi TheEd,

not exactly the return I wanted, I felt sick last night and couldn't either run or go to work today. Ate a sandwich during yesterday's flight and it made me sick. I'm recovering now and hopefully will be ok by tomorrow.

Had my 5k paced run at the park last Saturday. This time I ran clockwise and didn't face the 2k uphill at first. Should have done this on my 5x2. Controlled my pace according to effort and finish below 22:30. Not quite sure if would be able to hold the same pace another lap.

Mar 19th - 5k paced below 22:30 - day 12
Morning Run
Temp:21C

KM|Time|AHR
01|04:47|163 (mostly uphill)
02|04:34|180 (uphill/downhill)
03|04:30|185 (uphill/downhill)
04|04:17|184 (mostly downhill)
05|04:16|187 (mostly downhill)
Tot|22:24|180

I hope I get better soon in order to have a good 10k race this Sunday. Wishing for a sub45.

MMS

Improving 10k with regular training - MMS - 28-03-2011

Hi Coach,

Yesterday I had my 10k race and finished in 47:58. Not exactly what I had in mind, but it was a reasonable result, considering it was a warm day.
I could keep the pace I wanted only for the first 3km, after it I got slower, no matter how hard I tried to push. Between the 5th and 6th km we crossed a bridge, so there´s an uphill here. We double back and between the 6th and 7th we crossed on the other side of this bridge. I felt some dizziness after these two uphill parts, but it was gone right after and I kept going. I had some energy left for a small sprint near the finish line.

Here´s the splits:

Mar 27th - 10k race

Km|Time|AHR
01|04:25|172
02|04:30|183
03|04:35|182
04|04:50|187
05|04:45|187
06|05:02|188
07|05:05|190
08|05:06|191
09|04:55|190
10|04:45|192
Tot|47:58|186

Only after the race I checked my pulse and saw that from the 4th km I was near my limit. My watch even registered 9min38s of pulse above 190 (as it was my max HR).

Now, next race is the half marathon on April 10th. I´ll start a new cycle tomorrow.

Have a nice week!

MMS

ps: some friends also ran yesterday, they already had a sub45 but didn´t make it. All of them, 3 friends, finished between 45 and 46 minutes.

Improving 10k with regular training - TheEd - 28-03-2011

I think the sandwich problem took more out of you than you realise

onwards and forwards and let's hope the build-up to the half is without problems

good luck for the week

TheEd

Improving 10k with regular training - MMS - 30-03-2011

TheEd Wrote:I think the sandwich problem took more out of you than you realise

onwards and forwards and let's hope the build-up to the half is without problems

good luck for the week

TheEd

You´re probably right.

This week I ran 1h easy twice and everything looks back to normal. I was able to run a little faster than normal (6:15/km instead of 6:27/km) at the same heart rate level, around 148.

Tomorrow morning I have a commitment I can´t postpone and I won´t be able to have the 2k session in the morning, but it will be done at night.

Cheers.

MMS

Improving 10k with regular training - TheEd - 30-03-2011

the 2k session report back will tell whether you have totally recovered Wink

here's hoping

TheEd