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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - MMS - 23-03-2009
Hi Ed,
I followed you advice and changed my long run from Sat to Sun.
Sat: 30min easy 5km AHR 163
Sun: 1h15min 11,7km AHR 158
As you can see, my easy run was not that easy. I did on Sat morning and I remember telling you that̫̉s more difficult for me running right after I wake up. So, herẻ̫s my question: Is this result only from the fact that it̫̉s a bit harder for me to run in the morning or because I had the 2000m session before and it also contributed?
Tks
MMS
Improving 10k with regular training - TheEd - 23-03-2009
for the Saturday run you should have run slower to have the pulse rate lower
the 2000's and the combination of the time of run could contribute to an elevated pulse however you should slow the run down to where you feel more relaxed
As long as you avoid overdoing things, then your training is developing your running fitness
TheEd
Improving 10k with regular training - MMS - 24-03-2009
TheEd Wrote:As long as you avoid overdoing things, then your training is developing your running fitness
TheEd
Since you mentioned this, feel free to warn me anytime!
TheEd Wrote:for the Saturday run you should have run slower to have the pulse rate lower
I wanted to keep the usual pace just to see the result of my pulse rate in the morning. Don̫̉t worry, next time Ỉ̫ll keep a lower pulse.
Reporting last night:
30min 5km AHR 157
MMS
Improving 10k with regular training - MMS - 25-03-2009
Hi Coach,
results from 5x1000m this Tuesday:
Warm up 1k 7:08
R 1:00 AHR 138
L1 4:35 AHR 161
R1 1:00 AHR 155
L2 4:45 AHR 168
R1 1:00 AHR 159
L3 4:38 AHR 168
R3 1:00 AHR 161
L4 4:51 AHR 168
R4 1:00 AHR 162
L5 4:43 AHR 168
R5 1:00 AHR 162
Cool down 1k 7:03
R 1:00 AHR ?
I felt this session easier than the last one:
http://www.time-to-run.com/forums/showpost.php?p=1303&postcount=54
Is it too soon to compare or not?
MMS
Improving 10k with regular training - TheEd - 25-03-2009
there is a definite improvement and no by the looks of it simply by comparing there is a certainly a change
no doubt a good day and something to be pleased with
you running faster at a lower pulse
Now to transfer the form into race day times
:mrburns:
TheEd
Improving 10k with regular training - MMS - 26-03-2009
TheEd Wrote:there is a definite improvement and no by the looks of it simply by comparing there is a certainly a change
no doubt a good day and something to be pleased with
you running faster at a lower pulse
Now to transfer the form into race day times
:mrburns:
TheEd
Very nice to hear that! Gives even more motivation to continue!
And I should learn how to do this during a race. Results from 30min last night.
Time: 30min10sec
Distance: 5,0k
AHR: 157
Perhaps I should go easier to keep my pulse lower on this runs? What do you think?
MMS
Improving 10k with regular training - TheEd - 26-03-2009
HI MMS, good to hear
on the 30 minute runs if you feeling very easy and comfortable, then for now do not hassle too much
however when doing distances over 30 minutes try to keep the heart rate lower than 150 to 145, so that the runs stay easy and relaxed
as you develop so does the training application and everything else
Enjoy
TheEd
Improving 10k with regular training - MMS - 27-03-2009
TheEd Wrote:however when doing distances over 30 minutes try to keep the heart rate lower than 150 to 145, so that the runs stay easy and relaxed
Ỉ̫ll keep that in mind during the 10k easy this sunday!
Another 30min:
Time: 30min12sec
Distance: 5,0k
AHR: 157
Have a nice weekend!
MMS
Improving 10k with regular training - MMS - 30-03-2009
Hi Coach,
reporting last weekend.
Sat 28th.
5K paced run was really challenging. Wanted to go near the fastest allowed and could do it. Ỉ̫m glad it̫̉s my new PB for this distance. Herẻ̫s the splits:
K Time AHR
1 04:48 161
2 04:42 177
3 04:53 178
4 04:55 180
5 04:47 184
Total 24:06 176
Sun 29th
10k easy
Easy as it should be.
time: 74:03 AHR 152
MMS
Improving 10k with regular training - TheEd - 30-03-2009
MMS, that is a very good session, even if the pulse range is maybe too high to be considered a simple pace session, the splits show that you are getting quite strong and have maintained a good speed.
Take things a little easier this week and what is planned for this coming weekend?
Cheers
TheEd