Sub 45 Minute 10K Training

[dmw9255]

OK, so sub 22:30 it is for Saturday....after looking at the trends from my two previous 5K paced runs, this time should not be a problem (setting myself up for failure here).

This morning did some upper body strength training (weights) for around 50 minutes, followed by 35 minutes on the cross trainer with an average HR of 132 bpm.

The reason for using the cross trainer and not running was due the both my achilles tendons feeling tight last night, probably a reminder that I have not been stretching them sufficiently and possibly overworked them over the last 6 weeks. Nothing serious, felt fine this morning.

Previously, if they have felt tight, I have done a work out on the cross trainer so I get a workout for the legs without the impact on the tendons. This has not been possible for the last 6 weeks with working away and also being on vacation.

Roll on the weekend.

Best Regards.

Dean.

[TheEd]

start off at 22:30 pace and if after 2km you feel grand then pick it up slightly with each km

enjoy

TheEd

[dmw9255]

Completed a 5km time trial this morning through my local park on the measured running paths, with dogs alongside me (I think one of these done around double what I ran), and gates to stop and slow down for (as can be seen in the downward spikes in my pace and cadence in the attached picture).

I have two times for the run :

Manual time according to road markers : 21m 20.4s.
Automatic time from watch and stride sensor : 21m 29.1s.

Automatic 1km times:

1st - 4:34.3 - HR 173 / 165 (Max / average).
2nd - 4:20.9 - 176 / 171.
3rd - 4:22.2 - 180 / 177.
4th - 4:16.0 - 188 / 181.
5th - 3:55.4 - 193 / 188.

The run was hard but not difficult, and I am very pleased with the time(s).

Looks like progress is being made.....

Best Regards.

Dean.

[TheEd]

great to see that you finished so strongly

the last kilometer must be mighty pleasing

Cheers and grand

TheEd

[dmw9255]

It was all pleasing to be honest, the 4:20/km pace was comfortable, which I was very pleased with, as well as the last km. I still had a little left in the tank at the end........which was nice.

Not sure how long I could keep the 4:20/km going, definately felt as if I had at least another 2-3 km at that pace.

Currently moving home, so not sure what runs I can get in with all the hassle this weekend, also off to Brussels on Wednesday, so may have to delay the 4x2k until Friday, what do you recommend as regards to delaying the cycle by one day???

The race I have planned will be on a Sunday.

Thanks for the help and advice so far, it definately seems to be paying dividends.

Best Regards.

Dean.

[TheEd]

are you able to bring the 2k session forward to the Wednesday? Then we change things around slightly, putting Tuesday on Monday

Cheers

TheEd

[dmw9255]

Can,t see any reason why not. Will get my flights booked on Monday and we will see.

Report back on Monday morning.

Dean.

[dmw9255]

I have managed to book a hotel with a fitness room for Thursday night, so I will stick with the standard schedule, so the 4 x 2k on thursday will be on a dreaded treadmill.

No run yesterday too busy with the house move, also walked up far to many staircases during Saturday and Sunday completing the move......

Planning on completing an easy 30 minute run today, then starting cycle number three from tomorrow.

[COLOR="Red"][edit]

30 minute easy run completed today : 4.82km @ 6:16/km, HR average 124, HR max 145.[/COLOR]

Best Regards.

Dean.

[TheEd]

magic .. have always wondered how the runners have coped with doing a regimented 2k or 1k session on the treadmill

I have visions of the runners jumping off at full tilt

TheEd

[dmw9255]

It is a nightmare, I should regimentaly jump off......and then back on....

I have done it twice now, and just end up losing rest time due to ramp up and ramp down speeds........

I managed to get it about right during the last 1k sessions, but got speeds wrong for the previous 2k sessions.....must try harder one thinks...

Best Regards.

Dean.