Big 10k PB time today

[vat_man]

Had to share this - last monthly 10km run with my 'winter' road running club this morning.

Ran a 40m36s over a pretty hilly tarmac course, a 2 and 1/2 minute PB - pretty darned rapt with that. Can't wait for the new season - sub 40 minutes here we come.

That is all. Carry on...

 

[boombexus]

Excellent accomplishment vat_man!

 

[Max Powers]

Congratulations, I've never run a 10k before, (I stick to 5Ks) but that sounds like a damn good time on a 10K. Nice job, and keep it up. It's nice to know one of the few other runners here is doing well.

 

[TurboSmoke]

well done vat man...

can i ask, what is it that gets you out of bed and into your running shoes....?

i have tried running, as a keep fit method and i do it for a couple of weeks then i stop.....where do yu find the inspiration to get outside on a cold and windy november morning to go running...?

cheers
TS


edit:
i just noticed your from Sydney....you wont have the same probs we do in the UK...weather wise..

 

[vat_man]

Heh - but I do struggle in the morning, though.

I'm a bit lucky in that the distance from home to work is around 8-9k - I can fiddle with the route a bit to make it anything from 8-14km, which is what I'd train with during the week. So, if I miss a morning session, I can just throw my stuff in the car (partner and I work in the same suburb), and run home in the evening.

I'm no saint when it comes to training during the week though - I will miss a session if I don't feel up to it. I am 33 so I don't recover quite as quickly as the young blokes, so if I feel like crap I figure it's my body telling me to ease off. I'm am pretty good with my long runs (Sunday), though - I very rarely miss those.

I'm starting to tinker with my training a bit - building in a bit more speedwork and the like - seems to be paying dividends.

I'm a big fan of trying to do two things at once - running to work is an example - you travel to work, and you get your exercise done. Two things for the price of one, timewise.

 

[LoudMusic]

But you arive at work all stink-a-fied. A friend of mine is cycling to work - says it's not quite as B.O. oriented (:

I keep saying this, but I really need to get back to working out. I'm in better shape than most of my friends and most of the people I work with, but I still feel lazy. I used to run a 17 minute 5K but I bet I can't break 25 minutes right now. So sad.

Congradulations on the personal best! Those are always exciting (after you have time to recover).

 

[vat_man]

Fortunately both work, and my gym which is a 5 minute walk away, have shower facilities. I tend to run to the gym so I can cool down, stretch, and do some abs exercises.

My 5km PB is 19m 56s, but I've only ever had one attempt at a time - might have another go on the weekend.

 

[LoudMusic]

Originally posted by vat_man
Fortunately both work, and my gym which is a 5 minute walk away, have shower facilities. I tend to run to the gym so I can cool down, stretch, and do some abs exercises.

My 5km PB is 19m 56s, but I've only ever had one attempt at a time - might have another go on the weekend.

Well, you're ahead of me. And that makes me sigh really long and really hard.

Time to get my lazy butt back in action.

 

[the_cobbinator]

For your speed work do you mean sprints or running a mile as fast as you can so you have that extra umph at the end of a race?

 

[vat_man]

Originally posted by the_cobbinator
For your speed work do you mean sprints or running a mile as fast as you can so you have that extra umph at the end of a race?

For me that means interval training - I'm doing a session with some running mates tomorrow that will basically be 1km repeats at about 10-15 seconds less than 10k race pace. In my instance, I would run 1km in 3m 50s, then take an 'active rest' (read: slow jog) for half that time, then try to do another 3m50s km.

The idea is you repeat the process 5-10 times, depending on your fitness. It gets your body used to the stress of running at that pace.

You can tailor the program according to the distance you want to train for.

It can also mean belting out shorter distances, in my case something like 5km. As I mentioned, the whole point is to teach your body to cope with the pace - you become more efficient.

 

[LoudMusic]

Originally posted by vat_man
For me that means interval training - I'm doing a session with some running mates tomorrow that will basically be 1km repeats at about 10-15 seconds less than 10k race pace. In my instance, I would run 1km in 3m 50s, then take an 'active rest' (read: slow jog) for half that time, then try to do another 3m50s km.

The idea is you repeat the process 5-10 times, depending on your fitness. It gets your body used to the stress of running at that pace.

You can tailor the program according to the distance you want to train for.

It can also mean belting out shorter distances, in my case something like 5km. As I mentioned, the whole point is to teach your body to cope with the pace - you become more efficient.

Being primarily a 5km runner my repeats were much shorter. We did repeat 100m with a 100m walk/jog in between. The funny thing was, our entire distance team for track was running repeat 100m faster than a few of the guys who ran the 100m as their primary event.

 

[vat_man]

I've done those - we've got a local soccer field nearby, so I know it's 100m - 100m repeats are good fun, certainly teach you how much the abs work when you sprint!

 

[the_cobbinator]

Originally posted by LoudMusic
Being primarily a 5km runner my repeats were much shorter. We did repeat 100m with a 100m walk/jog in between. The funny thing was, our entire distance team for track was running repeat 100m faster than a few of the guys who ran the 100m as their primary event.

As a distance runner, I can believe that. The track coach for the summer league wanted me to do sprints, but distance is more fun.

 

[LoudMusic]

My favorite was the 800m, but coach wouldn't let me run it at meets. I was the anchor for the 4x3200, though, so I at least had that much. I was running a 2:03 which included the extra 20m or so for the handoff zone. I bet if I had trained for the 800m I could have broken 2 minutes and placed at the State meet.

 

[vat_man]

Did my first 'group' interval session this morning, bright and early - most of the guys are members of the running club that just finished its season, so most of the guys were familiar.

Did 8 repeats of 1km, with 'active rest' of half the time of the interval between (e.g 3m50 interval gives 1m55s rest). This was an accurately (GPS) measured course, with a 200 metre jog/walk from the finish to the start.

Ran fairly comfortably under 4 minute pace, with a best of 3m47, an average of 3m53s, and a 3m50 to finish - could probably have found another two reps, but given it was my first time out didn't want to risk injury.

Man - 1km intervals are fantastic! I feel quite invigorated by this morning's effort. It's hard work - you always run harder when there are others around - definitely feel better for it. I think my running style's adapting, too - I can hold pace much more efficiently now. Here comes sub 40!

 

[vat_man]

Originally posted by vat_man
Had to share this - last monthly 10km run with my 'winter' road running club this morning.

Ran a 40m36s over a pretty hilly tarmac course, a 2 and 1/2 minute PB - pretty darned rapt with that. Can't wait for the new season - sub 40 minutes here we come.

That is all. Carry on...

Ha - stumbled across this.

Make that 10k PB - 39m42s in warm humid conditions. Hoo haa!

 

[vat_man]

Originally posted by vat_man
My 5km PB is 19m 56s, but I've only ever had one attempt at a time - might have another go on the weekend.

Ha - this is old - 5k PB is now 18m36s

 

[vat_man]

Ha - 10k PB from April is now 38m 54s.