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

[TheEd]

you definitely starting to look too far ahead however at 140 bpm for an easy run and at a pace of 50 minutes for 10km, then you should be racing 10k at sub 40 minutes if everything develops in the right direction

I think you should look back to where you were told to do your first 1k session at 4.30 per k to see your massive development ... it truthfully is something

patience still is the key

TheEd

[sirchimp]

Hehe..yeah, that was a joke.

I'm not sure what my ultimate upper limit will be (or lower limit...in terms of time)...I think i might be able to run 35minutes one day...

But for this up coming 10k, I'm aiming for sub 40...

Heres my latest easy 30min...I bumped the speed up to 12kph (after the initial 1k warmup up walk/easy jog)...:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 5:57.4 | 111 | 130
2 | 5:00.4 | 131 | 133
3 | 4:59.9 | 134 | 137
4 | 4:59.8 | 136 | 139
5 | 4:59.8 | 139 | 142
6 | 5:05.1 | 141 | 143
Total: 31:02.4
131/143 AHR/MHR
Cal:337

I'm disappointed with my HR monitor...it keeps giving me lower and lower calorie counts for my workouts of similar duration or distance Hehe...

Heading to the track tomorrow for the 5x2k session...i'm wondering how to record the splits since its kind of tough to know where the 1km mark is...though, its probably not too critical to peg precisely...Or i could record the 400m splits...

Going to start at 8:00 and see how that feels...my personal theory that the track is easier than my 1% treadmill sessions will be put to the test.

Regards...

[TheEd]

you can record the 400m splits ..

enjoy the experience

TheEd
ps.. difficult gauge humour on the forums at times but I bet you DO want to think of a 35 minute 10k

[sirchimp]

Hehe..yeah, I am thinking about a 35minute 10k some day...I'm wondering if it might be within reach for my race next year (14months roughly) (my friend hasn't done any training and can't even jog 10k in 60minutes...so I gave him the option of doubling the bet and moving the race to next year...he accepted). I have another friend i'm racing against in this years 10k, so i still need to beat them

25min 10k..hehe...definite joke. I wonder if anyone will crack 25minutes ever?

Anyway...I went to the track only to find it occupied. I walked to another track nearby, and it wasn't available either! Probably walked around 5k trying to get on a track in the area (there are 4 - 3 400m but only 1 appears available to the public and it was in use by people who really didn't need a track or field sadly). bah.

Anyway...went back to the gym and hopped on the trusty treadmill. At least these results are more directly comparable to my last 2k sessions:

Warmup – 1km: 1min walk + jog at 10kph + 100m@15kph
--------------------------------------
Tread Mill - 1%
km | time | avg HR | max HR
1 | 3:59.7 | 140 | 152
2 | 4:00.0 | 155 | 158
Total: 7:59.7 (R: 94.8s HR: 158 -> 114)
3,4 | 7:59.8 | 156 | 164 *(forgot to hit the lap button)
Total: 7:59.8 (R: 91.9s HR: 165 -> 131)
5 | 3:59.9 | 158 | 166
6 | 3:59.8 | 168 | 169
Total: 7:59.7 (R: 93.0s HR: 169 -> 142)
7 | 3:59.9 | 163 | 171
8 | 3:59.8 | 172 | 173
Total: 7:59.7 (R: 114.9s HR: 173 -> 145)
9 | 3:59.8 | 167 | 174
10 | 4:00.5 | 174 | 175
Total: 8:00.3 (R: 60.6s HR: 175 -> 156)
--------------------------------------
Total: 47:34.4
159/175 AHR/MHR

A couple things:
1) New PB for the 10k! hehe. 47:34.4....
2) This run through I only rested the ~90s...I hopped off the treadmill as before, and started to ramp it up at about 75s rest, so that it was full speed when i hit the lap but at about 90-93s as you can see. Except for the last rest before the last interval, i rested a bit longer...
3) I slight improvement on my last session both in speed and in the fact i rested less.
4) I'd rank this as one of the hardest sessions so far, despite my HR to going THAT high. A combination of tired legs, maybe the 5k walk in the heat prior, not really eating a lot and poor sleep....mayyybe. Or actually, maybe it was the reduction in rest time come to think of it...

Overall pretty pleased. Would have liked to do it on the track but c'est la vie.

[TheEd]

reducing the rest is shows the improvement to be honest

nice going .. recover well

TheEd

[sirchimp]

Yeah, I felt bad, like i should have been doing it faster, and then i remembered the shorter break. So all is good.

Took the day off yesterday...and then hit the ol' treadmill for the long run. I was aiming for 1:45:00 again or 20km or so..but it was fairly easy feeling, so i opted to just run it out to 21.6k for my first half marathon distance.

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:02.1 | 111 | 122
2 | 5:20.8 | 123 | 126
3 | 5:21.2 | 128 | 136
4 | 5:21.4 | 129 | 132
5 | 5:20.9 | 131 | 134
6 | 5:21.8 | 132 | 135
7 | 5:21.6 | 135 | 137
8 | 5:21.2 | 136 | 139
9 | 5:20.8 | 136 | 139
10 | 5:21.8 | 137 | 141
11 | 5:20.9 | 139 | 142
12 | 5:41.8 | 137 | 140 *TM restart
13 | 5:21.7 | 139 | 141
14 | 5:20.8 | 140 | 143
15 | 5:32.5 | 140 | 143
16 | 5:27.3 | 139 | 142
17 | 5:31.6 | 141 | 143
18 | 5:40.0 | 140 | 142
19 | 5:41.7 | 140 | 142
20 | 5:49.8 | 139 | 141
21 | 5:48.8 | 140 | 142
21.6 | 3:30.2 | 139 | 142
Total: 1:59:00
135/143 AHR/MHR

Squeaked in under 2 hours...

I suspect that is both the furtherest and longest i've ever run in on shot.
The improvement over my previous long run in terms of pace and HR are fairly significant as to make me think my HR monitor is broken...LOL.

[sirchimp]

Not sure why i thought a half marathon was 21.6k....when its more like 21.1....

amusing...

[sirchimp]

That 21.6k did a number on me...in the form of blisters and other joyous pains. Minor though...

Did an easy 6k and then easy 10k today:

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:06.8 | 108 | 122
2 | 4:54.8 | 130 | 134
3,4,5 | 14:41.5 | 135 | 141
6 | 4:58.2 | 141 | 144
Total: 30:41.3
130/144 AHR/MHR
(some reason i missed hitting the lap button on 4+5)

Tread Mill - 1%
km | time | avg HR | max HR
1 | 6:03.2 | 109 | 124
2 | 5:00.6 | 127 | 130
3 | 4:59.9 | 130 | 132
4 | 4:59.8 | 134 | 138
5 | 4:59.9 | 136 | 139
6 | 4:59.7 | 139 | 141
7 | 5:00.0 | 139 | 142
8 | 5:04.9 | 141 | 142
9 | 5:12.9 | 141 | 144
10| 5:16.0 | 141 | 143
Total: 51:36.9
133/144 AHR/MHR

Again...further improvement on HR:pace ratio...

Tomorrow I'm going to head to the track for the 6x1k session. I'm planning to start at 3:45/km. Sound reasonable?

[TheEd]

Heavens .. you become a normal runner with all these minor hassles ..

hope it clears up soon ..

start the first 2 at 3.50 and see if you feel ok for 3.45

this should work out better

TheEd

[sirchimp]

Heheh. I've actually been pretty pleased with how few 'minor hassles' i have had. The blisters and general pain have been very infrequent. Maybe its just being used to running for the last year+ now, and having a good pair of shoes. I'm using the nike free run+ I bought over a year ago now. They've probably got over 1000km on them now...(almost exactly 700 since I started your 10k training program back in november!). Its actually probably time for a new pair...I'll probably buy two this time around, and stagger their use. However, do you think with my 'important' race coming up I should be switching to a new shoe? Or wait until afterwards? They still feel great...so I can't see any reason to get new ones just yet. I was thinking i might buy a single new pair and slowly work it into the rotation on easy runs at first...that probably makes the most sense.

Now...onto more important things like my bad/bizarro 6x1k session:

TRACK 400m
km | time | avg HR | max HR
1 | 3:59.4 | 146 | 157 | R: 62.0s HR: 157 -> 142
2 | 3:48.8 | 157 | 165 | R: 61.6s HR: 166 -> 152
3 | 3:57.6 | 162 | 169 | R: 63.6s HR: 169 -> 159
4 | 4:15.4 | 164 | 169 | R: 61.8s HR: 169 -> 158
5 | 4:34.2 | 164 | 167 | R: 62.4s HR: 168 -> 159
6 | 3:44.5 | 170 | 179 | R: 60.7s HR: 180 -> 173
159/180 ahr/mhr

So, I got out to the real 400m track. They were power washing the inner lanes in one part, so i doddled about in the heat on my phone trying to calculate how many laps of the outer lane i need to do, or where to stagger my start...then i got a special gps app to calculate my distance and walked the outer lane...I didn't really figure it out, so i just ran the inner lane, and ducked onto the field (inside/grass) for 50m to bypass the power washers and lake of water...

So...first observation: My previous 6x1k session was most likely on a bogus treadmill - probably BS numbers to make the fat bums running on it feel like they've done a good job.

2nd - Again tough time pacing myself correctly. Though, to be fair, i think i was probably overshooting aiming for 3:50 considering km 4 + 5, and my HR throughout.

3rd - I don't know what happened on km 4 and especially 5. Either I really suck, or i work myself out in the last 3 days prior to today. The 21k and another 10k + 6k...Looking at my last week of runnng, I hit 67.6km As of this morning...which is the most i've run in a single 7 day period in a long time..possibly ever. lol.

I'm guessing its a combo of overshooting at 3:50/km, and the last week of running being a bit more than I'm used to with a tiny tiny dose of not pushing myself a bit harder. However, I did feel fairly good prior to the run today (or I thought i did)...

anyway...thats my (over) analysis...
Onwards to easy 30min / 6k tomorrow...then an hour of easy running...rest(blessed rest)...and then the 5k paced run. Suggestions for a target time for that run?

Regards