10k in 57:30

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bobbio84
Percy Williams
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10k in 57:30

Postby bobbio84 » Sat Nov 04, 2017 1:40 pm

I'm on week 10 of my own walk/run program. I just finished my first 10k run in 57:30 min. That's a 9:17 minutes per mile pace. Here are the details. Please feel free to critique... That's why I'm here on the forum, so that I can learn from more experienced runners.

- Felt good pretty much the entire run. Last ten minutes felt slow, but not too hard. After 30 min I was pretty much on auto-pilot.
- I kept a 1 min walk / 6 min run ratio the whole way, except for the first interval I walked for 2 min as a warm-up
- I did not do any accelerated intervals (I.e. Running as fast as I can) I just kept a comfortable medium running pace. Do you think I should do some sprints next time or just increase overall push?
- didn't try any harder on hills... I just pushed myself as hard as I did everywhere else. Any advice to get hills faster?
- This was my third run of the week... Yesterday I did 8k... I know I should of been resting today, but the weather was nice, my kids were napping... Took advantage of the circumstances. Will rest tomorrow, or only do cross training. Maybe even for two days.

Usually I keep my longer runs for the weekend. Longer runs up until now have been 8k, but those are getting easier, so they will become my medium runs.

Any tips on getting a faster time next time I do a 10k?
Music teacher by day, dad by night... Running maniac if I can fit it in.

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Spirit Unleashed
Lynn Williams
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Re: 10k in 57:30

Postby Spirit Unleashed » Sat Nov 04, 2017 3:54 pm

Congrats on your race. Thanks for the report!
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marathon runners are awesomeness personified - Ian
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purdy65
Abby Hoffman
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Re: 10k in 57:30

Postby purdy65 » Mon Nov 06, 2017 1:19 pm

No critique here! Sounds like you have a decent plan going!


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bobbio84
Percy Williams
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Another 8k

Postby bobbio84 » Tue Nov 07, 2017 12:18 am

Went out today to do 8k for a 4th day in a row. Finished it in 46:10... I'm happy with this time.

Friday = 8k on multi use trail
Saturday = 10k on the road
Sunday 5k on the treadmill + upper body and core
Monday (today) = 8k on multi use trail

I have some busy evenings coming up therefore will be able to have some good rest days before starting over.
Music teacher by day, dad by night... Running maniac if I can fit it in.

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La
Kevin Sullivan
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Re: 10k in 57:30

Postby La » Tue Nov 07, 2017 1:24 pm

Keep it up, you're doing great!

Hills - the more you do them, the better you get at them. Don't worry about pace, just maintain a steady effort.

Intervals - you don't need to do any all-out running, especially not every workout. You could pick one workout per week (maybe 5-6K distance) where you focus on faster running for the last 1-2 minutes of your 6-min intervals.
"Maybe I will be my own inspiration." - UltraMonk (Laura)
"Everywhere is walking distance if you have enough time." - Steven Wright

bobbio84
Percy Williams
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Re: 10k in 57:30

Postby bobbio84 » Tue Nov 07, 2017 7:47 pm

La wrote:Keep it up, you're doing great!

Hills - the more you do them, the better you get at them. Don't worry about pace, just maintain a steady effort.

Intervals - you don't need to do any all-out running, especially not every workout. You could pick one workout per week (maybe 5-6K distance) where you focus on faster running for the last 1-2 minutes of your 6-min intervals.


Thanks for the advice... I think I'm decided that I'm gonna build endurance before I build speed... I.e. I' gonna wait until my walk/run ratio is at 1min/10min before I start doing any faster running. Sometimes I do like you say and speed up the last 1-2 minutes, but it's usually because I'm nearing the end and I want to beat my last time, even if just by a few seconds.
Music teacher by day, dad by night... Running maniac if I can fit it in.

bobbio84
Percy Williams
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Joined: Tue Oct 31, 2017 10:53 am

Re: Another 8k

Postby bobbio84 » Tue Nov 07, 2017 7:49 pm

bobbio84 wrote:Went out today to do 8k for a 4th day in a row. Finished it in 46:10... I'm happy with this time.

Friday = 8k on multi use trail
Saturday = 10k on the road
Sunday 5k on the treadmill + upper body and core
Monday (today) = 8k on multi use trail

I have some busy evenings coming up therefore will be able to have some good rest days before starting over.


Did that 8k again today in 45min 50sec... This is my fifth day in a row running, with a total of 39k over the five days. I'm serious this time, I'm going to take a break. I feel great!
Music teacher by day, dad by night... Running maniac if I can fit it in.

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ultraslacker
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10k in 57:30

Postby ultraslacker » Wed Nov 08, 2017 6:53 pm

You could start a journal in the journals section to track your progress from week to week and month to month. :)


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bobbio84
Percy Williams
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Re: 10k in 57:30

Postby bobbio84 » Thu Nov 09, 2017 7:04 pm

ultraslacker wrote:You could start a journal in the journals section to track your progress from week to week and month to month. :)


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I was wondering if that was a better spot for these posts.

Thanks
Music teacher by day, dad by night... Running maniac if I can fit it in.

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Spirit Unleashed
Lynn Williams
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Re: 10k in 57:30

Postby Spirit Unleashed » Thu Nov 09, 2017 9:06 pm

bobbio84 wrote:
ultraslacker wrote:You could start a journal in the journals section to track your progress from week to week and month to month. :)


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I was wondering if that was a better spot for these posts.

Thanks

Yes! We love reading daily workouts. Start a journal.
Athlete....Maniac 973....Marathon Maniac 6645
Live the most amazing life you can live - La
marathon runners are awesomeness personified - Ian
Bucket list: http://www.tassietrailfest.com.au/
http://ultramonk.blogspot.com/


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