Time before noticeable change - Page 3 - Training

Yorkshire Rob

15/05/2011 at 20:18

I found the most important session for me (at the time) to break 40mins was mile repeats, so it interests me that you posted about doing them and then smashed past 40mins just like I did. I did mine as close to 6 min/miles as I could and got 39:25 last year.

I've not done a PB type 10k since but I think I'm closer to sub 37 territory now (fingers crossed anyway). The last 10k I did was the Guiseley Gallop which is multi-terrain with a very steep final 2k through woodland and I managed 41:02 for 30th place (winner was 35:00 flat) so I think I'm getting there.

Anyway, I digress. Well done and I'm sure you're well on your way to sub 38 now

Cop-out

16/05/2011 at 15:45

Thanks for your posts. Sub 38 is a long way off though, if acheivable at all.

Cop-out

05/06/2011 at 19:58

Update....

Last couple of weeks has been difficult to get the mileage in. In fact I've been struggling to hit 30 miles a week due to work and commitments. Example - Tuesday, when it was bloody hot, I set out with the intention of 2 miles w/u and 7 miles at MP with a 2 x c/d. Fininshed the 7 miles MP having not acheived the pace and needed to call the wife to come and pick me up!

Regardless I did the Poole 10k today and PB'd at 38:35. Don't know how this is possible but I kept an eye on the garmin and just knew there was a touch more in the tank.

Poole is a fast flat course and today it was raining but the wind stayed away. Splits...

1- 6:02

2 - 6:15 (took my foot off the gas as I thought I had already run mile 1 too fast)

3 - 6:11

4 - 6:10

5 - 6:08

6 - 6:08

7 - 5:40 ( for .28 of a mile acccording to Garmin)

Once again I will state that I am posting this as I didn't ever believe in my wildest dreams these sort of times possible as a 38 yr old bloke. Hopefully this will inspire others that the advice works. Easy miles and a touch of the hard stuff is working for me. I still drink beer, work shifts and spend quality time with my family.

Yorkshire Rob

05/06/2011 at 20:23

Good man, it's clearly working for you. When running 10k's it's vital (imho) to stay off the gas early and ramp up as you warm up, that way you'll run a negative split and have enough left to push on for a PB. Well done

Stevie G .

06/06/2011 at 08:44

Interesting you say that Rob, as my 10ks don't seem to follow that. The twice I've ducked under 36, I've started a bit too fast and got some in the bank, then held on at the end.

Maybe I should try it the slightly slower out approach and hope I have enough to ramp it up near the finish!

Yorkshire Rob

06/06/2011 at 17:39

I've always run like you said Stevie and recently changed tactics on a clubmates advice, next race was a PB and felt much more comfortable. I've also ran a 7m fell race with the same tactics and beat a clubmate who is always ahead of me. Tried the same approach on an off road marathon this weekend just gone and came 2nd, again feeling pretty strong at the end.

I run the first couple of miles comfortably quick and let people pass me if they want, then start to speed up through the middle of the race and finish fast. Try it and see, if it doesn't work it's no big deal.

Cop-out

06/06/2011 at 20:08

What has made a difference is that the Poole 10k is a larger event than I am used to. It made such a positive influence on me during the race, watching everyone overtaking me in the 1st mile and slowing but surely overtaking them throughout the 10k distance. Tucking in behind the odd group for a minute or two was a real treat too.

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