Analysing my Data

12 messages
19/07/2013 at 21:11

Hey everybody,

I was just wondering if one of you speed geniuses could help me out with my training. I've just got a garmin this week so am getting a bit more detailed information, but I'm not really sure what to do with it!

My background: I've been running for about a year, and in April ran my first marathon (Paris) in 3h 31mins. I'm now focussing on 10ks (don't think I can handle another marathon!) and am trying to break the 40 minute barrier. My last 10k (end of June) was 41.42.

My training this week has looked like this..

Monday: training session with club (grass work)
Tuesday: 10k tempo run (4.53, 4.23, 4.14, 3.51, 4.21, 4.22, 4.41, 4.31, 5.11, 4.22) with 2km cool down
Wednesday: 3km warm up; 8 x 500m with 500m jog rec (1.36, 1.44, 1.44, 1.48, 1.46, 1.45, 1.47, 1.45) 4km cool down
Thursday: 12km Recovery Run av pace 5.14/km
Friday: 3km wu; 2 x 1200m (4.51, 4.41) with 2min rest; 2 x 1000m (3.54, 3.58) with 2 min rest; 2 x 800m (3.02, 3.11) with 1 min rest; 3 x 200m (0.38) with 200m jog recovery; 20min cool down
Saturday will be a 12km recovery run
Sunday: Rest Day

 

Are the paces I'm running appropriate for trying to break 40mins? I have used the McMillian calculator but the paces seem really fast.. I don't think I am anywhere near running 800m in 2.29! Does this mean that I'm a million miles off breaking sub40 too?

 

Thanks for any help!

 

Nikki

19/07/2013 at 22:06

Nikki, you are doing great re: times but prepare yourself for a critique avalanche for your nutty training!

19/07/2013 at 22:26

800m in 2:29 - good luck with that  it will add to the nutty training. Have another play with the Mcmillan calculator for a 40 min 10k and you will see some sane times. In any case I find it better to work from current fitness for Mcmillan 

I'm sure you will get plenty of comments to come. Your training is a mirror image of mine on the 80:20 split of easy/steady mileage to speed work. 

19/07/2013 at 22:35
As also ran says use current fitness in McMillan and it will give more achievable paces. I have learnt this from experience.

Your long run also seems a bit short considering you want to get down to 40 mins. You may be better of getting it up around 10 miles. But ran at an easy pace.
20/07/2013 at 10:25

Oh Nikki, I couldn't not post on here, so much to pick up on

  • 4 quality sessions in a week including 3 on consecutive days?
  • No Long run
  • Too short warm ups. 3km? Try 3miles maybe.
  • 12km recovery run? Way too long for a recovery run.
  • Tempo run looks all over the shop in pace

On a very basic level, all you really need is

  • Set proper pace zones, based on your most recent flat race
  • 1 Long run a week, 12-16miles (if you've properly built to this)
  • 1 Tempo run, consistent paces, not hooning around as you fancy (something like, 3mile warm up, 6miles at MP, 1mile cool down for one example)
  • 1 Track session, correct reps, pace and recovery (alternate distances depending on target, and progression)
  • As much easy running as you can fit in around all this, allowing for at least 1 rest day, and making sure you're not adding loads of mileage overnight.

 

 

The good news, is that being so recent into running and already sitting in the 41:40s, and not necessarily doing much of the above, you'll have a good crack at sub 40 in time I'm sure.

Edited: 20/07/2013 at 10:32
21/07/2013 at 06:18
What is 'grass work'?
cougie    pirate
21/07/2013 at 07:50
Is it running on grass ?
21/07/2013 at 07:57

take it as being quality work on grass....

will Nikki be back? Or is this one of those threads I overdo the advice, and they never return!

21/07/2013 at 21:11
cougie wrote (see)
Is it running on grass ?

Thanks Cougie. I had thought it was a type of basketry.

 

21/07/2013 at 21:14
Stevie G . wrote (see)

will Nikki be back? Or is this one of those threads I overdo the advice, and they never return!

do you often find yourself having that effect on girls? 

21/07/2013 at 21:28

I couldn't resist either, SG! So I won't comment on the training until Nikki re-appears. Probably someone from RW trying to write a few column inches about running. On the other hand Nikki runs for a pretty successful club, female-wise, so I would think she chould get some good advice from there.

22/07/2013 at 22:24

Hi all!

 

I'm so sorry for the delayed response. I do really appreciate all the feedback. I spent a few days trying to set training zones as advised before reposting, then was in London for the weekend!

So, for my tempo runs, I was looking at some calculators and thinking that my 'MP' should be about 4.20/km, does that sound about right?

For my grass session tonight, I did a 5km warm up instead of 3km! Then my splits were 5.58, 5.57, 5.52, 5.54 for 1500m with 500m jog recoveries. Is that about the right pace too?

I will also be including a longer run in my training this week.

In terms of the rest of running... and I know this is going to sound stupid to many of you (!) but I really don't like running for less than an hour, which is what is making my recovery runs on the longer side. I get a bit conscious about my weight if I don't train for an hour..

 

Thanks again for all your help. I do really appreciate it.. Nikki x


We'd love you to add a comment! Please login or take half a minute to register as a free member
12 messages
Previously bookmarked threads are now visible in "Followed Threads". You can also manage notifications on these threads from the "Forum Settings" section of your profile settings page to prevent being sent an email when a reply is made.
Forum Jump  

RW Forums