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+--- Thread: Consistent 10km improvement (/Thread-Consistent-10km-improvement)
Consistent 10km improvement - nickmac - 23-07-2010
Hi TheEd,
I hope you're keeping well.
Sessions have gone well this week, tomorrow's the 5km t.t.
Should I aim for the same time as the last cycle (19:30)?
Cheers,
N
Consistent 10km improvement - TheEd - 23-07-2010
that should be fine, will be interesting for you to provide feedback as to how you find it, please?
Cheers
TheEd
Consistent 10km improvement - nickmac - 24-07-2010
Hi TheEd,
Hope all is well with you.
Pushed a little too hard, wasn't intentional, but missed the point of the session me thinks:confused: How hard should I be working for this paced run?
I was working hard, but legs felt strong.......
1. 3:49:89
2. 3:51:75
3. 3:54:08
4. 3:51:16
5. 3:46:09
Total: 19:12:97
What do you think?
N
Consistent 10km improvement - TheEd - 24-07-2010
well depends if you feel you can run a 2nd 5km at the same pace
that is more or less what the paced run is 1/2 10km @ 10km pace
Hope this helps
TheEd
Consistent 10km improvement - nickmac - 26-07-2010
Thanks for clarifying, that makes a lot of sense.
As I said, I felt strong, but also a little concerned about slowing on the 3rd k (not intentional and no hills or headwind), similar to my last 2 races, I seem to lose it a bit in the middle, maybe psychological???
With this (anxiety) in mind, I would like to aim for 38:20(3:50per k) next Sunday, but maybe run the first k (or 2) closer to 4mins to allow me settle into the race a bit more. I have never been a front runner, so maybe this approach would suit me a bit more.
What do you think TheEd?
Thanks for your help with this, much appreciated.
N
Consistent 10km improvement - TheEd - 26-07-2010
before I read through your whole post I considered 3.55 for the 1st km but do realise that the body fatigues at a certain point and it is during these moments that focus and concentration should be at a premium
your 2000m training in particular should teach you better pace judgement and that you must always keep that pressure on you when you begin to falter
please ask for further clarity if need be
enjoy
TheEd
Consistent 10km improvement - nickmac - 27-07-2010
I think I have probably started my last couple of races a bit too quick.
I'll aim for 3:55 for the 1st k on Sunday and go from there.
Here's todays 400s:
1. 85 6. 82
2. 85 7. 84
3. 83 8. 85
4. 82 9. 84
5. 84 10. 83
N
Consistent 10km improvement - nickmac - 29-07-2010
Hi TheEd,
Unfortunately I missed today's run due to work. I'll get out tomorrow for my final session and rest up on Saturday. Body is feeling ok, no niggles to report!
Weather forecast for Sunday's race is rain and winds up to 50kmph
Not really conditions for racing, but I'm thinking of entering anyways.
Can't hurt..... right?
N
Consistent 10km improvement - TheEd - 29-07-2010
it's always difficult to run in the wind and truthfully if it is not a championship where positions count, it certainly is not necessary to run it
the after effects can take a little longer to recover from
so ball back into your court
TheEd
Consistent 10km improvement - nickmac - 31-07-2010
There's nothing really riding on the run tomorrow so I'll wait 'til the morning and make a decision then.
Latest forecast is a little better!
N