Overdone it?

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21/10/2012 at 17:08
Haha - yeah, I had that fun with my 1:29! Bet sub 35 looks like a piece of piss now!

Cheers, Skinny
21/10/2012 at 17:13

well, certainly looks easier than the 34:12 McMillan's calculator suggests

22/10/2012 at 10:11

Right, 4 weeks to the target 10miler.

You should have the fitness in you already to produce a good time for the 10miler in respect to the half marathon just raced.

Therefore, I want to break the 4 weeks down like this. In keeping with the sturcture, you have your long run, your quality run, and 2 easy runs.

  • Week 1, ease back into top mileage, with a medium hard MP session at the new pace zones to get you used to step up in training paces
  • Week 2, something more concentrated around your new 10mile race pace
  • Week 3, something mixing a range of paces around your 10mile race pace
  • Week 4, light race pace reps on the Tuesday

Therefore, this week

M           5mile easy
W          11miles including, 3mile easy to steady warm up, 7miles MP, 1mile cd
F           5m easy
Su        14mile long run


Remember your new pace zones are

Date Easy Steady MP HMP Tempo 10K 8th October 8.05-9.00 7.20-7.50 7.05-7.10 6.45 6.40 6.30-6.35
22/10/2012 at 10:28

Thanks Coach - sounds good although some of those training paces sound frightening!!

Bit of history of race belowfor your info as I know you've just done CP which is a big 'runners' race down south. I'm a little confused by facts below as the course record is faster than the Cabbage Patch record time even though that is supposed to be fastest. I'm guessing that Cabbage Patch starts and finishes at same point whereas B2C is point to oint and finish is lower than start - it is a very fast course - first several hundred yards are sharply downhill so your leg cadence can get really fast straight away - never ran it in a good enough shape to take advantage before!

Brampton to Carlisle 10 Mile Road Race

The Wm Coulthard & Co Ltd Brampton to Carlisle 10 Mile Road Race    organised by Border Harriers & Athletic Club is the oldest 10 mile    road race in the United Kingdom. The first race was completed in   1952. The course takes the competitors from Brampton to Carlisle via   the  B6264 and is fast and accurately measured by a UK Athletics   accredited  measurer. Previous winners include Steve Cram and Ron Hill.


Course records are Men: Nick Sloan – 45min 50 sec.  Women: Angie Pain – 51min 50sec.

22/10/2012 at 10:30

Also just noticed date has changed to Sunday 18th November so better sort out kitchen calendar at home!!!

22/10/2012 at 11:07

Yeah, I'm not sure on the CP supposed record, as I'm sure the GSR has a faster winning time too. Might well be like you mention, about the out and back nature. Or the elevation might be "Illegal"

However, outside the elite level, it all counts, and your time will count as long as it's power of 10 friendly!

See how you go with the training paces. It's natural that the new paces will feel tough after a breakthrough, whereas they felt pretty easy for you beforehand.

22/10/2012 at 11:28

I see I need sub 67 to get on Po10 - so that's my initial target confirmed! If you look at the 2011 listings Brampton appears quite regularly so it is Po10 friendly (its Northern Athletics Champs so you would think so!).

One of my friends has done 66:27 so that is a time I would really like to hit but I think I can deal with the extra 33 secs on the day one way or the other depending on how I'm feeling.

I suppose if my new tempo pace is 6:35 then I should be aiming for sub 66 - again a slow first mile is nearly impossible so I can just deal with this on the day - first of all I'd better concentrate on getting 3 weeks good quality training done. 

22/10/2012 at 11:57

Also just noticed date has changed to Sunday 18th November so better sort out kitchen calendar at home!!!

22/10/2012 at 19:24

Skinny, for a second there you had me worried I'd set too fast zones.

But I checked back, and your tempo will be 6.40, your 10k pace is 6.30-6.35.

It didn't come out too clearly on the other page, so let me re-write it as RW isn't allowing edits at the mo

  • EASY        8.05-9.00
  • STEADY   7.20-7.50
  • MP            7.05-7.10
  • HMP         6.45
  • TEMPO    6.40
  • 10K          6.30-6.35

Before my race yesterday, using my half marathon pb, the time it predicted me was within 1 second of my actual 10mile pb. Therefore, I think the prediction from half to 10m is spot on, whereas it gives times a bit too quick as you go to the shorter stuff.

Therefore, 1:29:08 half pb is 6.48 per mile, and thus your 10mile would be 7seconds quicker for 6.41

A 6.41 10miler would give you 66:50, so sub 67 looks a spot on target to me.

23/10/2012 at 08:43

5.1 in 43mins done.

Thanks - just misread. Kitchen calendar sorted.

24/10/2012 at 20:33

how'd the wed session go mate,

Want to keep a keen eye on how you're doing with the new training zones bearing in mind they've taken a step forward.

25/10/2012 at 08:58

11.3 miles in 1:24:40 as follows.

8.44 (easy), 7.45, 7.14 (2 miles steady), 6.38 (far too fast first mile), 7.02, 7.34 (recovery mile as otherwise the first mile was going to screw up the whole session), 7.05, 7.01, 6.55, 7.05 (7 miles MP pace in 49.20 at average of 7.03), 1.3 miles WD in 11.37.

Hard but i did it - difficult to believe I ran 13 miles at a faster pace though!!

Those 2 mile HMP interval sessions are going to hurt a lot!!

Cheers, Skinny

25/10/2012 at 09:02

PS coach - nothing like running a 10mile PB on your own in the dark including a warm up 3 miles!!

Previous PB 73:20 - first 10 miles of training run covered in 73:03.

25/10/2012 at 09:05

[tried to edit this in but not working still]

Going back to your point about McMillan when you run a new PB - it is a lot more fun looking at the potential race speeds you should now be able to run than it is training at the new training speeds!

25/10/2012 at 18:20

In these early days on the new paces, some of them might feel quite a challenge, so your pace control will need to be more spot on.

Mission was 7.05-7.10, and you did 7.03. You learnt that too fast a first mile can certainly skew things, meaning you had to do your recovery mile.

That's a little lesson for you

Good overall pace though.

26/10/2012 at 09:14

Hi Coach - agree with the pace control, this running at a pace in the dark is tricky - think I'm going to have to map out a route round town for the Wednesday run - which is a shame but was disappointed this week to find there are no lights on the bypass - nevertheless I need to start being able to 'feel' a pace - seem to be able to manage it once I get into my running it always seems to be first mile that I struggle to get right.

In some ways I was quite pleased to find that by putting in a 7:30 mile (which is not really slow for me) I was able to recover and get back to running at MP speed - gives me a bit of confidence that I can take a bit of a chance with pace in a race and will not ruin whole effort.

Good luck in the GSR - update Monday.

Cheers, Skinny



28/10/2012 at 20:05

better to ease into your pace even if it means the first rep or mile is a bit slow, then do the rest spot on, then do the first mile too hard and compromise the rest.

I'll whack in your week's training into my log upon reading how your long un today went, and we'll plot next week's route tomorrow.

28/10/2012 at 20:11
Great effort today Coach - no PB but confirms your time from last week as your new standard - watched it on TV - never spotted you but that wind looked nasty last 2 miles.

5.3 in 44 mins and 14.3 today in 2:03 - so if include scraps 36 miles total for week.

Speak tomorrow, cheers, Skinny
28/10/2012 at 20:16

ta, some wags tell me that the wind was worse last year, but it was gale force!

Managed to find myself both at the start and finish, but you'd need to know what colours to look for and where to look!

I only ran slightly more than you this week...41 plays 36! Mine was very much a massively reduced week tho..in between recovering from one and tapering for the next!

28/10/2012 at 20:22
Weather on south coast looked heavenly in comparison to the cold continual downpour I endured for my 14 today - still scratching all my various uncomfortable itchy bits irritated by my wet running gear.

You southern softies haven't got a clue what bad weather is like!!
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