22-07-2012, 10:10 PM
Hey TheEd,
Did the 10K race yesterday, 43:15 (PB by 00:25 circa 2004). I felt good, had a bit left at the end for a 200M sprint for the much coveted 9th place *In my age group. I just imagined I was running my last 2K repeat of the session, and it worked.
Splits Time HR MaxHR
1 4:16 146 155
2 4:16 156 159
3 4:17 159 161
4 4:18 162 162
5 4:18 163 164
6 4:13 165 167
7 4:15 167 168
8 4:22 167 168
9 4:20 168 169
10 4:08 169 174
11 0:08 173 173
Thoughts on moving forward? I have another 10K race in 4 weeks. Is it reasonable to think that I could run 4:15's over 10K this time around, or is that too much too soon? I was thinking of aiming for 8:20 for the 2K's, 3:55 for the 1K session, and 20:30 for the 5K tempo.
Also, is it better to start the cycle this week and tack on an extra week at the end or is it better to go into a holding pattern this week and start next week so as to land on the race at the end of week 3? I know we added an extra week at the end of the cycle in prep for the half but I feel like I'm into the rhythm of this particular program now.
Thanks,
KK
Did the 10K race yesterday, 43:15 (PB by 00:25 circa 2004). I felt good, had a bit left at the end for a 200M sprint for the much coveted 9th place *In my age group. I just imagined I was running my last 2K repeat of the session, and it worked.
Splits Time HR MaxHR
1 4:16 146 155
2 4:16 156 159
3 4:17 159 161
4 4:18 162 162
5 4:18 163 164
6 4:13 165 167
7 4:15 167 168
8 4:22 167 168
9 4:20 168 169
10 4:08 169 174
11 0:08 173 173
Thoughts on moving forward? I have another 10K race in 4 weeks. Is it reasonable to think that I could run 4:15's over 10K this time around, or is that too much too soon? I was thinking of aiming for 8:20 for the 2K's, 3:55 for the 1K session, and 20:30 for the 5K tempo.
Also, is it better to start the cycle this week and tack on an extra week at the end or is it better to go into a holding pattern this week and start next week so as to land on the race at the end of week 3? I know we added an extra week at the end of the cycle in prep for the half but I feel like I'm into the rhythm of this particular program now.
Thanks,
KK