Improving 10k training with advice

[martz]

Hi Ed,

For the first time I have ran further than 12km since the half-marathon in May. As I ran 14km, I kept my running pace at 6min/k in the start. However, as I ran 7km onwards, I’m really struggling to keep my heart rate under 150 BPM. Even when I slowed down at 6:20min/k through morning heat and high humidity my heart rate went through the roof and at some stage, it nudges over 160 BPM through uphills. At the moment, I have no signs of discomfort or niggling pain at this stage. As the weather is approaching hot summer and some mornings can hit in the high 20s, should I still keep it below 150BPM? Am I ready to start a cycle yet?

Martz

[TheEd]

martz, you will get great benefit out of the easy running .. so if you have to slow down, then that is what you must do

when you on the training cycles, then it would be a different story and you could push over the 150

so for now keep those runs easy

as for when to start, you know best, so when you ready, pop out a 4k time-trial as a marker

enjoy

TheEd

[martz]

My workout for this week so far:

2 December – 4km Time Trial
Km |Time |AHR
1 |04:27 |160
2 |04:29 |184
3 |04:37 |192
4 |04:29 |197
Time – 00:18:02
AHR – 183 BPM
MHR – 201 BPM
Cadence - 196 SPM
Temperature – 23C

4 December - 10km Easy Run (Treadmill, no incline)
Time – 0:54:39
AHR – 145 BPM
MHR – 153 BPM
Temperature – 18C

6 December – 16km Long Run
Time – 1:43:01
AHR – 144 BPM
MHR – 160 BPM
Temperature – 25C

7 December – 7km Easy Run
Time – 0:42:36
AHR – 141 BPM
MHR – 157 BPM
Temperature – 22C

[martz]

Hi Ed,

I did a 4km time trial this week with a time of 18:02. I knew I wasn’t going to run that well but I gave it everything I got. Towards the end of the time trial, I was so puffed out I nearly give up on few occasions but kept pushing myself to the end. At some stage near the end I probably did hit my maximum heart rate of 201 BPM. I kind of felt down in pace at the moment.

For my long and easy run, I ran about 20 second per km slower than my usual pace mainly to try and keep my heart rate below 150 BPM as much as possible except uphills. How is my heart rate for long and easy run? Do I still need to slow down?

On the positive note, I have no signs of pains, discomfort and well rested at this stage. Would I be able to start the cycle yet? If I can, which cycle would be best suited at this stage?

Regards,

Martz

[TheEd]

martz, it will click back together again, it is natural for the body to have a down period, monitor your morning pulse rate to see if it is higher than normal

what have you got planned next?

TheEd

[martz]

Hello Ed,

Since my post 10km, my resting heart rate hovers from high 40s to low 50s BPM. When I was at my best 2 months ago my resting heart rate was 42 BPM. This week so far, my resting heart rate is 44 BPM which there is some improvement.

At the moment, I don't have any major running events til May 2015 which I have signed up for half marathon. I thought about doing a marathon in April but decided to go against it since it's only just start of the running season. However, I'm planning to do couple of cycles and a goal time of sub 21:30 for 5km Time Trial before half marathon. Also for May 2015 half-marathon, my goal time is sub 100 minutes. What would be the best to do at this stage?

Over to you,

Martin

[TheEd]

Hi martz, how are you .. what have you got planned for now

TheEd
ps.. we have had some internet problems, so having to catch up everywhere

[martz]

My workout for this week so far:

9 December – 10km Easy Run (Treadmill, no incline)
Time – 0:55:37
AHR – 138 BPM
MHR – 149 BPM
Temperature – 18C

11 December – 4 x 2km interval with 90 sec rest (Incomplete)
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:11| 4:36 | 163 | 68 | 181
Rest| - | - | 157 | 134 | 181
2 |9:20| 4:40 | 180 | 134 | 185
Rest| - | - | 155 | 131 | 182
3 |3:02| 4:52 | 167 | 131 | 179
Temperature – 22C

13 December – 18km Long Run
Time – 1:51:09
AHR – 145 BPM
MHR – 161 BPM
Temperature – 18C

15 December – 5km Paced Run
Km |Time |AHR
1 |05:00 |143
2 |04:56 |165
3 |04:53 |175
4 |04:54 |180
4 |04:54 |180
Time – 00:24:37
AHR – 169 BPM
MHR – 185 BPM
Temperature – 24C

[martz]

Hi Ed,

I’m good physically, no injuries so far except my pace didn’t go too well. I’m planning to try and run 5km sub-22:30 before the end of the year as well as able to run half-marathon distance. I was going to ask if it’s a good time to start a cycle and what would be a realistic pace training for 1km, 2km and fartlek training however, I have trouble accessing this forum. I decided to start a 10k sub-45 min cycle instead. However, during my 4x2km interval at 4:35/km, I felt fine on first set, however, on second set I start feel really uncomfortable and my pace dropped significantly. I gave up in the middle of my third set, I didn’t feel too exhausted though. Somehow, my confidence is not there. My confidence level probably at the lowest since I recovered from ITB friction syndrome 4 or 5 months ago. I decided to stop doing this cycle and wait until this forum is accessible. Also, I did 5km paced run just to see how much fitness I have lost. Turns out I’m 5-10 sec/km slower than I was 2 months ago with similar average heart rate which I mention on the quote below. My main plan right now be able run 5km in 22:30 or under, however, my confidence in my running is very low and I don’t know what would be a right training pace for me at this stage during the cycle.

Martz

PS: This is my 4x2km interval when I was at my best.

Here is my workout of the week:
16th October - 4 x 2km interval with 90 sec rest
Set|Time|Pace(min/k)|AHR(BPM)|LHR(BPM)|MHR(BPM)
1 |9:19| 4:40 | 149 | 66 | 163
Rest| - | - | 131 | 104 | 163
2 |9:10| 4:35 | 167 | 104 | 177
Rest| - | - | 148 | 120 | 173
3 |9:07| 4:33 | 172 | 120| 182
Rest| - | - | 153 | 131 | 182
4 |9:06| 4:33 | 176 | 131 | 185
Temperature - 14C

[martz]

PS: This is my 5km pace run when I was at my best.

25 October – 5km Paced Run
Km |Time |AHR
1 |04:46 |140
2 |04:47 |162
3 |04:47 |173
4 |04:47 |176
5 |04:46 |177
Time – 00:23:53
AHR – 166 BPM
Temperature – 20C