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Consistent 10km improvement - TheEd - 21-11-2010

were you satisfied with this due to the lack of sleep and are you in a good space currently?

onwards and forwards


Consistent 10km improvement - nickmac - 22-11-2010

Hey TheEd,

Yep, I'm very happy with this, I felt strong throughout, and didn't have my usual drop in speed on 4th k. This is 22 seconds faster than 5kt.t. prior to my current 10k pb (38:14). (Same course and similar conditions)

Regarding my upcoming races:
28th November
02nd December
12th December

My first priority is to go out and enjoy these events. It must be said that a close 2nd priority is a 37:30 :jester:

This Sundays race is a challenging course, where as the second race is a track 10k, so I'm guessing it will be my best chance at hitting my target time.
Should I use this Sunday's outing as a warmup for 2nd Dec? Maybe run hard for 8k, than ease back a bit? Or maybe I'm just over thinking all of this :whistle:

Thanks for your help with this.

Consistent 10km improvement - TheEd - 22-11-2010

Nick .. just run them (race in other words) .. we can deal with the recovery after the event .. start off at intended target pace and see how it goes from there, don't start off unnecessarily quick and aim at maintaining form for as long as possible


Consistent 10km improvement - nickmac - 22-11-2010

Thanks TheEd, as usual, all makes sense!

I'm looking forward to the next couple of weeks!


Consistent 10km improvement - nickmac - 26-11-2010

Evening TheEd,

I hope all is well with you.

All sessions have gone to plan this week and I'm glad to say feeling I'm feeling good for Sunday's race.

Tuesday's 400s were as follows:
1. 88.7 6. 82.1
2. 80.6 7. 82.7
3. 82.0 8. 81.9
4. 83.0 9. 85.1
5. 82.3 10. 86.9

I'm picking up a new hr strap tomorrow morning, so I hope to have hr data for Sundays race. I'll let you know how it goes!


Consistent 10km improvement - TheEd - 26-11-2010

great that you have the strap for the race but do not be fixated on the heart rate .. focus on hitting the even paced running and then provide the data after the race

and above all ... enjoy


Consistent 10km improvement - nickmac - 29-11-2010

Good morning TheEd,

Things look cold back home in Ireland at the moment, I'm guessing Sweden is a lot colder, much respect to all Nordic runners :wow:

I had my 10k race yesterday, I finished in 40:37. I'm actually really happy with my time for a number of reasons.

1. The weather was terrible, it has rained really heavily here for the past few days, so they had to change the course. Unfortunately this meant that the course was not adequately measured and was 500m long.

2. It was a 2.5k loop course, with some challenging hills.

3. There were some x-country parts too on very soggy ground.

So all in all it was a worthwhile hitout (first 10k since September)

Splits Avg HR Max HR
1. 3:41 164 194
2. 3:56 169 173
3. 3:38 171 174
4. 3:48 171 174
5. 3:54 173 176
6. 3:56 178 206
7. 4:03 203 212
8. 3:49 173 209
9. 4:02 169 173
10. 3:59 171 173
11. 1:40 168 170

Next 10k this Thursday evening (track event)


Consistent 10km improvement - TheEd - 29-11-2010

magic .. now what is your plan in the run down to Thursday?

nice going

ps.. the wife has been fortunate enough to ski and may have to find access to a treadmill soon

Consistent 10km improvement - nickmac - 29-11-2010

Here's what I'm thinking:

Monday - Easy hour
Tuesday - Easy hour
Wednesday (morning session) - Fartlek 6 * 1min fast/1min easy
Thursday - Race 6pm

How does this sound?


Yep, reckon I'll need a treadmill when we head back soon!!!!

Consistent 10km improvement - TheEd - 29-11-2010

OK .. that looks good