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+--- Forum: 10K Training Feedback (https://www.time-to-run.com/forums/Forum-10K-Training-Feedback)
+--- Thread: Sub 35 (/Thread-Sub-35)
Sub 35 - TheEd - 23-07-2014
It would be good for you try to get some 'aerobic' level into you at some time, this will help you go to the next level, which should be a sub 16 5k and a sub 33 10k
however, if you keep banging yourself into race shape it can have a detrimental effect, whereby all of a sudden it no longer works
you have the talent but need to get the balance right
other than that, all seems good
TheEd
:mrburns:
Sub 35 - jamieh - 23-07-2014
Point taken. And, obviously, you are right!
Consistency from here on in.
After 70.3 worlds in Sept I have a Half Marathon (Vegas) in November and then the London Marathon in April next year so it's going to be a winter of running.
Would absolutely love to crack 16/33 during marathon training for April.
Sub 35 - jamieh - 24-07-2014
28+ degrees and quite breezy today...
Treadmill, or suffer through it? With the heat wave, chances are my next 2 races will be in similar heat so maybe its good practice.
Sub 35 - TheEd - 24-07-2014
treadmill may be better, avoid creating unnecessary fatigue as you don't have that much background running
treat yourself kindly
please do report back the HR from session
TheEd
Sub 35 - jamieh - 24-07-2014
5x2kR90, Treadmill (0.5% gradient)
7:03 (HR 145 to 151)
6:58 (HR 149 to 155)
6:54 (HR 151 to 158)
6:47 (HR 156 to 162)
6:40 (HR 158 to 166)
Weight: 78.5kg
Temp was up over 29 degrees by the time I finished work so opted for the treadmill. Legs felt great but not an easy session (obviously!). Really felt it in the last 2 reps. Managed a good strong last 500m at <3:10 pace.
Planning to do an easy recovery run tomorrow & easy spin on the bike. Then will rest on Saturday ready for the Sprint tri (5k run) on Sunday morning.
Will definitely get on the track for the 1k's on Tuesday!
Sub 35 - TheEd - 25-07-2014
Jamie, do you have the pulse ranges for the Rest period, please?
always check to see how rapidly your pulse drops as this gives you a good indication of how your fitness is going
will be able to provide more data about things when weather plays a role or even the terrain
looks pretty good, no need to go quicker than 10 seconds per km on Tuesday
what length run have you planned for the weekend?
[COLOR="DarkRed"]EDIT: apologies, see the event on Sunday
in truth, days 3 to 8 should not have an event in than can detract from training, this is more or less the only time that training is NB[/COLOR]
Cheers TheEd
Sub 35 - jamieh - 25-07-2014
Rest intervals:
7:03 (HR 145 to 151)
[COLOR="blue"]@30s 131
@60s 118
@90s 97[/COLOR]
6:58 (HR 149 to 155)
[COLOR="blue"]@30s 138
@60s 120
@90s 104[/COLOR]
6:54 (HR 151 to 158)
[COLOR="blue"]@30s 140
@60s 125
@90s 104[/COLOR]
6:47 (HR 156 to 162)
[COLOR="blue"]@30s 150
@60s 127
@90s 119[/COLOR]
6:40 (HR 158 to 166)
[COLOR="Blue"]@30s 154
@60s 123
@90s 104
@2min 90
@3min 69[/COLOR]
Right now sitting at my desk it's 39-41.
I know there shouldn't be a race between 2k/1k... but really needed to get one in to sharpen up before nationals and I'm away next weekend so won't be able to do a good quality paced 5k. I won't go all out on Sunday. And maybe give myself an extra day before 1k's to recover. Do them on Weds?
10s per km on Tues?!?!
Sub 35 - TheEd - 25-07-2014
judging from the drop in pulse the session was too easy for you
Tuesday session 15 secs quicker
JamieH, you serioudly need to make the most of your talent
and that is serious, the slow lads in our squad ran 33:30 for 10k
you must aim for sub 16 and bring the 10k right down and a 72 minute Half should be well 'doable'
TheEd
Sub 35 - jamieh - 27-07-2014
I'm not sure I'd call it easy! Remember my max HR is only about 170 (I think I've only ever seen it that high once!) so I was working pretty hard. I was recovering well though... I guess it's the long course training I've been doing.
Will give it some in the 1k's on Tues and see where we are. Will try to wear a HR monitor also.
Good race today, 1st place and a new course record
Going to do an easy recovery run this evening then another easy one tomorrow ready for Tues.72min HM... yeehaa!
Sub 35 - TheEd - 27-07-2014
recovery is why I mentioned it being easy, not your MAX
congrats on event today
TheEd