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+--- Thread: 10k & 21k Training (/Thread-10k-21k-Training)
10k & 21k Training - TheEd - 09-11-2010
Hi D .. please let me know how the legs recover
after the coming 5km we should look to put in a 90 minute long run somewhere, just a top up to hopefully assist with recovery between races .. but will discuss this after the weekend
TheEd
ps.. other than a gunga din playing in my head and chest all is well .. travel can be tricky
10k & 21k Training - DaveM40 - 13-11-2010
Hi TheEd - hope you are well today
I did another 5k race this morning - 9am - still half asleep
I ran 18:08 which was 2 secs quicker than last week. 1st lap 9.05 2nd 9:03 - it is a gently undulating course with lots of sharp turns.
However it was a much nicer run. I was 3rd place (1st veteran) and I ran it all alone - winner 15:55.
The big difference was it felt a lot easier and my legs were GOOD. I felt good until the last 5 mins when my legs got a bit heavy and could not push the pace. I guess missing all the 3k paced work after the injury has blunted my speed a bit! This will come back I am certain, once I get back on the track during the next training cycles.
I feel good about the 10k in 2 weeks (Sunday 28th) and I think I can do a decent time as the course is fast and flat.
Next week? maybe a week 2 of the regular cycles?
Mon - 60 easy
Tues - 6 x 1000 @5k pace
Wed - 45 easy
Thu - 90 easy
Fri - rest
Sat - 5k paced run
Sun 60 easy
What do you think?
All the best
Dave
10k & 21k Training - TheEd - 14-11-2010
nice going .. for next week we need to put a good 2k session in around Thursday .. after that session we can look at the next days on the way to the 10km
look to do a 75 to 90 minute run either Monday or Tuesday (if possible)
you can take a day recovery after this or a light 20 minute
what have you got coming up after the 10k race?
Cheers
TheEd
ps.. we should balance and juggle things well here .. please ask questions, if need be
10k & 21k Training - DaveM40 - 14-11-2010
Hi TheEd - thanks for the reply.
I like your ideas. Next week now to look look this;
Mon - 60 easy
Tue- 90 easy
Wed - rest or 20 easy
Thu - 5 x 2000
I will feedback and we can plan more after the 5 x 2000?
I have a XC team race on 4th December then a 3 XC races in January + 2 in Feb. I want to run them as it is a great and fun part of being in our club. We are trying for promotion to the top division too ....
However I see these races as preparation for a spring of 10k racing! We have a series of races in May to June to target for a competion phase! I think I need to get my 10k time down before trying the 21k again next autumn.
I am feeling good right now and not jaded. I think the missed 5 weeks and long / easy return to action this summer really rested me and will allow me to resume normal training cycles after the 10k race? Or may be an easy week then 3 weeks build up would be better?
Your wise advice on this would be greatly appreciated!
Thanks
Dave
10k & 21k Training - DaveM40 - 18-11-2010
Hi TheEd - I hope you are having a good week
I did a 90 min run on Tuesday as planned - 20.2k - all good.
Rested yesterday
5 x 2000 today - forgot HRM, but got HR after rest by taking pulse!
time / after rest HR
1/ 7.10 / 115
2/ 7.11 / 119
3/ 7.11 / 123
4/ 7.10 / 125
5/ 7.05 / 129
Legs felt good today - got onto a nice groove on reps 3 and 4. I pushed the pace at the end of rep 5 and found a bit left in the tank ... enjoyable workout :great:
What do you recommend for the days leading up to the 10k in 10 days (on Sunday 28th)? I was thinking of for thenext few days;
Friday - easy 30
Saturday - 5k paced run
Sunday - easy 60
10k & 21k Training - TheEd - 18-11-2010
nice encouraging session and something you needed to show you what is still in reserve
no need for a 5km paced this weekend, unless you have a race somewhere
consider doing from Day 3 to Day 8 of the program with today having been Day 3 however no need to be too 'wrapped up' in doing every session .. the only one really worth its salt currently would be 6 x 1000m where we do believe 3.20 per k could be calling .. all in good time though
please ask further questions etc
enjoy
TheEd
10k & 21k Training - DaveM40 - 19-11-2010
Thanks TheEd,
Next few days then;
Today - 40 easy (feel nice after yesterday)
Sat - 75 easy
Sun - 60 easy
Mon- 60 easy
Tue - 6 x 1000
Wed - rest
Thu - 45 to 60 easy
Fri - standard fartlek
Sat - rest
Sun - race 10k
look ok???
Thanks very much for your support and advice,
Dave
10k & 21k Training - TheEd - 19-11-2010
why no Rest today? I take it you have run already
I see that I got my days jumbled up in the head and thought it was a further week before the race
consider having an easy run tomorrow of 5km at 3.50 per k then Sunday 75 minutes and a Rest on Monday .. Tuesday we will discuss after feedback of the weekend
my apologies for getting the day countdown incorrect however we should be fine in rearranging things
Have a good weekend
Cheers
TheEd
10k & 21k Training - DaveM40 - 19-11-2010
Thanks for the reply;
no problem about the mix up.
I only ran 30 mins jog today +did my strength session. I took a rest day wednesday as advised.
I will do the 5k paced tomorrow + 75 Sunday and feedback during monday rest day.
Have great weekend
urf:Thanks ... Dave
10k & 21k Training - DaveM40 - 23-11-2010
Hi TheEd - hope you are well.
l feel a bit better after the bad experience at the weekend. Running is helping deal with how I feel.
I did the 5k paced in 18;45 on Saturday
I did 70 easy (HR 125) Sunday and a steadier 60 yesterday (HR 132)
Today was 10 x 400 at the track in cold breezy conditions;
time - ave HR / max / after rest
1/ 79.5 - 151 / 162 / 117
2/ 77.6 - 149 / 166 / 125
3/ 79.4 - 152 / 167 / 125
4/ 79.1 - 153 / 169 / 125
5/ 78.4 - 155 / 168 / 131
6/ 77.7 - 156 / 169 / 134
7/ 79.0 - 159 / 170 / 133
8/ 78.7 - 160 / 170 / 134
9/ 78.3 - 159 / 170 / 135
10/ 77.9 - 158 / 171 / 133
ave 78.6 per rep
I thought this would be a struggle as it the 1st speed session since May. But I loved it and it does not compare badly to the sesson in May, when I averaged 76.5. I tried to hold back a little and run smooth. I could have done more or gone a bit faster if needed.
Easy stuff now -
Wed 20 jog + strength
Thu 40 easy
Fri - standard fartlek
Sat - rest
Sun - race 10k
All the best -- Dave