10k training - how fast can i get in 5 months?

[sirchimp]

Ignore previous message - woke up today...feeling good. Going to tackle the 2kx5 session...will post results after assuming i don't die

I figure 1 day rest in there between day 2+3 on the program shouldn't affect things?

Later...

[TheEd]

In our scheme of things Day 1 is a Tuesday and Day 3 is a Thursday

you have changed that round a little, so the balance of things will be effected

is everything OK your side?

Cheers

TheEd

[sirchimp]

The balance affected...if you mean the rhythm, as in training myself to be ready for a race effort every three weeks...i see what you mean. Pushing it off a day shouldn't make a huge difference? Anyway, i do need to re-align for my race on a weekend eventually...

either way, woke up - felt better, no sign of a cold. So i decided i'd do the missed 2k day...my plan was to start at 4:05/km and up it from there if i felt like it. The results below:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 4:05.9 | 142 | 154
2 | 4:04.9 | 157 | 159
Total: 8:09.8 (R: 90.9s + 18.0 HR: 159 -> 115)
3 | 4:03.0 | 152 | 162
4 | 4:02.6 | 164| 166
Total: 8:05.6 (R: 90.7 + 17.5 HR: 166 -> 129)
5 | 4:03.7 | 159 | 167
6 | 4:02.8 | 168 | 170
Total: 8:06.5 (R: 90.6 + 16.5 HR: 170 -> 140)
7 | 4:02.9 | 163 | 170
8 | 4:02.7 | 171 | 173
Total: 8:05.6 (R: 90.8 + 14.7 HR: 173 -> 145)
9 | 4:02.5 | 168 | 174
10 | 3:57.9 | 175 | 176
Total: 8:00.4 (R: 90.2 HR: 176 -> 149)

Total: 49:08.8
160/176 AHR/MHR

So I bumped it to 4:03(14.8kph) after the first interval, and kept it there until the final kilometer of the final interval where i bumped it up a bit. My heart rate indicates i had more to give, but i didn't feel like i had a huge amount more to give. I think i was definitely holding back since i didn't know how i was going to feel closer to the end.

Either way, fairly pleased. Significant improvement on my previous 2k sessions in both speed and heart rate at speed.

One funny thing - including the rest+rampup periods, and the rest at the end (90seconds just to watch where my heart rate ended up...for future comparison), i set a personal best at the 10k 49:08.8. hahah. Although, thats only because i haven't actually raced a 10k since last year - april.

I did what you said and asked myself after the last 2k if i want to do a 2hour+ run for my long run...haha. As expected, i had many a good reason not to want to. I think i'll extend it as you suggested...1:45:00...and round up to the nearest kilometer so as to run an even distance.

Anyway...another rest day tomorrow, then the long run - sound good?

Regards,

ps - relaxing now after that session feeling really good. Mainly the satisfaction of having completed it and not given up, but also physically just feeling great.

[TheEd]

nice looking session .. you are getting into shape now and this can also be seen by you feeling 'iffy'

this is where the experience of how you get into shape and how you apply comes to the fore

the balance I am speaking about is the rhythm attained via the 3 week cycle associated to weekends and moving towards the race, I have experience in that department

however not in the format you presenting, so it is a learning experience associated with you

though I can warn that you are showing the tell-tale signs of being in shape and a race is needed shortly

in maintaining the high longer, it is often more advisable to balance things with easy aerobic runs so that you don't peak too soon

so feedback and the shuffling of plans is needed

hope this is understandable

once again, good session .. definite progress

TheEd

[sirchimp]

This all sounds pretty good and understandable...

I'm going to stick to the program as is - and around march 20 we'll figure out how to pad the last cycle for my race on the 15th of april? I may miss a day naturally here or there leading up i suspect - with flying around or what not.

Long run tomorrow - Going to just take it easy, cap the pulse at 140 as before...and run around 1:45:00 or so as suggested...unless i'm feeling particularly good in which case i'll maybe add a few more km on the end.

Then the 6x1km session - going to aim for 3:50/km or better...I think i can manage that.

What do you think I should target for a 5k paced run? 20:00 even? That might be an appropriate balance at this point...

And finally - the 10x400m session - Shall I add this to the mix this round? 86seconds/lap?

Thanks Ed.

[TheEd]

all sounds good, let's take one day at a time to see how things go and how the recovery is in-between

cheers

TheEd

[sirchimp]

Sounds good...i'll keep you posted on details...

[sirchimp]

Just finished my long run...went with your suggestion keeping it around 1:45 and just finishing/rounding up to the next km:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:12.3 | 119 | 133
2 | 5:26.9 | 137 | 140
3 | 5:26.8 | 139 | 141
4 | 5:30.8 | 141 | 143
5 | 5:50.3 | 140 | 143
6 | 5:50.0 | 141 | 143
7 | 6:00.2 | 141 | 144
8 | 6:10.6 | 141 | 143*tm restart
9 | 6:40.9 | 140 | 144
10 | 6:23.2 | 141 | 144
11 | 6:42.9 | 140 | 142*tm restart
12 | 6:26.8 | 141 | 143
13 | 6:39.8 | 140 | 142
14 | 6:50.9 | 138 | 142
15 | 6:49.8 | 139 | 141
16 | 6:46.6 | 138 | 142
17 | 6:38.0 | 141 | 143
Total: 1:46:25
139/144 AHR/MHR

Overall not bad. Drank a 500ml bottle of water during the whole thing and was sweating like a mad man...but felt pretty good. Around 8-9km i was really in a nice easy groove...not feeling strenuous at all. The first 3-4km felt a bit tougher, making me worried it might be a painful run, but that worked itself out just fine.

Tomorrow will be an easy 30min/6-7k...then an easy 10k the next day...

That is all.

[TheEd]

sirchimp, any chance we can get a weight update, please?

preferably a morning weight and for the future, weigh at the same time of day

will be interesting to see the change

thanks

TheEd

[sirchimp]

Indeed...I'm now 167 (76kg)....so I've gone from ~180 back in the begining of november -> 167. I weigh myself regularly actually and have been keeping track of that loss. I've been trying to maintain a 1000 calorie deficit / day under what i burn, but its probably only about 500, as i'm routinely over my target. That roughly corresponds with my actual weight loss a well...13lbs over 13 weeks...thats a 500 calorie deficit. I'm trying to lose a few more lbs then i'll stop with the calorie deficit next month. I suspect that trying to cut weight isn't helping my training/recovery...however my cutting weight will no doubt help my overall health/fitness and especially speed.