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+--- Thread: Sub 35:00 10km (/Thread-Sub-35-00-10km)
Sub 35:00 10km - NtutuL - 24-01-2015
There's a group of Ethiopians that train there their female runners have been cleaning up the big races in South Africa. Hendrick Ramaala's group train there on a Monday and Wednesday, they are a really friendly bunch though, and he's an absolute gentleman, I've run with them before but we are talking a spread of runners from sub 30 to 33:00, so very fast. And the other group I've seen is the one the Mapaseka Makhanya trains with, they usually do Thursday afternoon. This is the track at WITS University where I work.
Cheers
Sub 35:00 10km - NtutuL - 27-01-2015
Hi TheEd,
Just to let you know, I've started on the program from Day 1, with an easy 1 hourish run, 13km @ 4:48/km, just taking it easy. The program called for 75min but with easing back to running after taking that first week of January off, will thought less is better until a routine is establish. Will give you feedback on the 2km session once it's done.
Just wanted to pick your brain regarding racing on the schedule.
1. With the program calling for a race on Day 19, do you recommend one tests themselves each time a cycle is concluded even if it's not a 10km, like say one might do a 5km or something on that day?
2. And what about flexibility. I had a look at the race calendar and while there are races pretty much every weekend from now until the weekend before Comrades, some are pretty awful (hilly). I've whittled it down to a handful. Dates are 21 February, 21 March and 11 April (and maybe a 15km on 3 May). The time-frame however doesn't fit perfectly into the three week cycle
Now to 21 February = 4 weeks
21 February to 21 March = 4 weeks
21 March to 11 April = 3 weeks
Is it possible for those first two race days, to do a 3 week cycle, then a 1 week 'race prep' type week to bridge the gap? I can forgo the 21 Feb race if it's too soon, but the one on 21 March is a good one and there's nothing else good around it, I did it in 36:22 last year, and the 11 April one is also a PB course, I've run 36:14 on it (I have a marker for the 21 Feb race as well, 37:01 from 2013). I'll try as best as I can to find races that fit the 3 week cycle but sometimes the calendar doesn't allow.
Depending on how thing go up to 11 April, the 15km where I set my PB is on 3 May (3 weeks after 11 April race). I would like to do that if body and mind are willing, then with 4 cycles done, I think it will be good to go into the 2 weeks off period then the build-up program? But will think about that closer to the time.
Cheers
Sub 35:00 10km - TheEd - 27-01-2015
Hi Ntutu, first off, when you train at the track again and you see Mapaseka's coach, Lungi, ask whether you can train at the same time as them and mention that Gavin has asked.
then to your questions:
1. yes, having a tester is important, as you learn the rhythm of the training cycles to race on schedule. Also note, this program actually allows you to race up to 21k as well, with a few tweaks, that is.
2. Once you have been on the program for a few cycles, and we have learned more about you, then the program can be very flexible
all the best
TheEd
Sub 35:00 10km - NtutuL - 02-02-2015
Hi TheEnd,
Sorry for the lack of updates, unfortunately real life got in the way last week. Had to take an unplanned trip to Lesotho and it ended being a three day stay so missed Day 3 and 4. I know I shouldn't make up workouts, and since Day 3-8 with the 2km reps is the key part of the program I've just kept things ticking over and will start Day 1 tomorrow? I will have to go back to Lesotho again (I'm sorting out my passport, live in SA but am a Lesotho citizen) but that trip will fall on 11/12 Feb so that will be Day 9/10 and I will have enough time to recover for the paced 5km on Day 12.
Speaking of recover. This calf niggle that affected my January training, it comes and goes, but it's definitely not a tear/strain, otherwise I wouldn't be able to run at all. What is the best course of action, stretching/strengthening. Simply resting doesn't fix it, and have realized 1 hour is probably the longest I can run for now
Thanks
Sub 35:00 10km - TheEd - 02-02-2015
Hi Ntutu, the calf is a difficult one and if you able to give it light cross friction to aid the scar tissue then hopefully the calf can recover
please keep me informed
TheEd
ps.. did you get to see Lungi yet?
Sub 35:00 10km - NtutuL - 05-02-2015
Hi TheEd,
I haven't been to the track yet. I'm probably going to do the 1km reps next week Tuesday there.
I did the 2km reps today with 90s rest this evening. I thought I've trained hard before but other than the first time I ran 32km that was the toughest session I've done. Splits as follows (1st two reps I was feeling my way into it, felt great rep 3, grit teeth for rep 4, last rep I died):
7:08 (3:34/km)
7:12 (3:36/km)
7:05 (3:33/km)
7:04 (3:32/km)
7:12 (3:36/km)
Cumulative time 35:41
Pace target was 3:30-3:35, so I think that was okay? I have to add though that this being summer, it was 28 degrees when I set out at 17:45. It's been unbearably hot. Hopefully when this session rolls around again evenings will have started cooling down
Cheers
Sub 35:00 10km - NtutuL - 07-02-2015
Hi TheEd
So far so good. Rest day on Friday. Did 90 min long run today. Will look after the legs, planning 30 min very easy recovery runs tomorrow and Monday before doing the 6x1km reps on Tuesday
Cheers
Sub 35:00 10km - NtutuL - 10-02-2015
Hi TheEd,
Had a lovely set of 1km reps today. Really surprised how it went after struggling with the 2km reps
3:22
3:23
3:23
3:22
3:22
3:18
Stuck diligently to the 60s rest in between. Pace target was 3:20-3:25 so I'm really chuffed with that. Opening up on that last rep was unintentional!
Looking forward to the 5km paced run on Saturday, what should I aim for? I was thinking 17:30-17:40?
Cheers
Sub 35:00 10km - TheEd - 13-02-2015
run the 5k paced at the 10k pace you hope to achieve
TheEd
Sub 35:00 10km - NtutuL - 14-02-2015
5km Pace run done this morning. I forget that 10km pace is not easy. Not sure what to make of it.
Splits:
3:31
3:29
3:31
3:35
3:33
Total: 17:39
To be honest that felt more like 8km pace. Could have kept it up for 7km then could have dug in for an 8th kilometre. Another 2km would have been a bit much. Having said that I know it's a lot harder doing this solo than in a race environment
Cheers