DT - yea I was thinking 2:45, I did a couple of longer tempos towards the end of last year and felt pretty comfortable in the 6:10 - 6:15/mi range, 2:45 requires 6:18/mi. At the time my thinking was if this pace is doable on a cold windy night in December, come May it should be an achievable MP. I would have wanted a sub 35 min 10k and 76 - 77 min half in the build up to make sure as well. I think I can forget that now…. Unlucky with the toe, hope it passes soon and just means a few days taking it easy. Might be a blessing if that’s the case?
Looks like you have a reasonable handle on things Bob, be good to see you make the breakthrough.
Looking good Dr Dan, if you are soaking that monster long run/session combo up and then hitting 5k pace 2 days later you might be in great shape. Bodes well for Bradford!
Munich should be interesting, it’s a stag do, I am best man so plenty pressure to make sure the trip is a success. I will be taking some trainers though……..I actually don't mind running with a hangover too much. Though I will get my long run out of the way before I go. 8 miles with strides tonight, felt good, coach wants me to throw in a couple of tempo miles tomorrow just to test things out.
Makes sense Simon, I have promised myself something similar during my Marathon campaign, it might just end up being more strides or surges during a general aerobic run, but I want to maintain some speed.
Mr V – I get mixed up between Tees Barrage and Tees Pride 10ks. I think the Tees Pride is quite a quick one in September and Tees Barrage is flat but twisty with sections over foot bridges and underpasses and the like, so might not be all that quick. I haven’t run either but I can ask at club tomorrow, there will be loads there who have run both races. Or you could ask on the NE Runners Facebook page.
Bob – my two pence about those sessions. As a general rule with LT and tempo work when preparing for a 10k I think that early on in a cycle it’s better to break up a tempo, so start with 5 x 1m with short recoveries, becoming 2 x 2m and then 2 x 2.5m and then 4m in one go and so on. However, closer to race day I think you are better having a solid tempo run with no recoveries and even maybe the last tempo run could be a progressive run to bring you to a peak for the big race. The solid tempo run is closer to what you will feel in a race so will help you prepare mentally and physically. As others have said the idea of breaking up LT work is so that you can get more in at that pace, so 5 x 1m, 2 x 2m and 2 x 2.5m might be at 6:35-6:40/mi for you, whereas right now 4m straight might be 6:45/mi and 5m 6:50/mi. However, as you progress through the sessions your fitness will have improved and you might find yourself hitting 6:40s more comfortably by the time you get to the 4m and 5m tempo. That’s when you know a PB is due when what was cruise interval pace is now longer tempo pace! 4 x 1m is a 10k pace session, I would start these at current 10k pace and if feeling good aim to hit target pace on the last rep, no more than 90 seconds recovery. 8 x 1k at faster than 10k pace maybe getting close to 5k pace at the end if it’s a good day, 1 min recoveries. 4 x 800m should be faster than 5k pace IMO. Again if you want to be cautious start at 5k pace and increase if feeling good, 1 min recovery again.
Dr Dan – P&D sounds ideal, it should be challenging without breaking you, sounds like an excellent balance to me. Will be interesting to see if the LT works for you in the place of the weekly long tempo you normally do (ILTHR?) I agree it should help with the 10k races you have planned. I fancied a crack at Bradford but I will be in Munich sampling the local ales that day, C'est la vie
WJH – yes I will still be attempting sub 3, just less sub than before. Well done on the PB in the middle of hard training, especially after that 20 miler on Friday, that will be very useful come the Marathon I think.
Take care of the toe DT
I have a sick little boy, so I am ‘working’ from home today. Hoping to get out for a run later on, not holding my breath though….
Mr V – cant make Mermaid 10k, it’s the same day as Salford 10k and we are heading over that way irrespective of me racing. As for racing plans in general, nothing is set in stone now, so was thinking just a couple of 10k races, maybe a 5k as little fitness test between now and the Marathon. I don’t really have the time to be racing loads as I will need to use weekends to get in the required long runs in. Good Friday Salford 10k works, as I race Friday and can take it easy on the Sat and still do a quality long run on the Sunday, or if I want an extra days recovery for the long run I can do it on the easter Monday giving me two recovery days, so I don’t lose out on long run time with that particular race. I had forgotten you were training to be a massuer.
DT – deffinately don’t race the other half, maybe use it as a MP run but nothing more than that. As for why you struggled, I find it very tough once I get knocked off course with something like a stich or bad stomach, so no wonder once you hit a tough part of the race you couldn’t get back on track. I had a similar situation occur to me at the GNR a couple of years ago, I was cruising through 7 miles feeling great, then hit an uphil bit at 9m miles and fell to pieces and couldn’t pull it back my legs were lead weights. Ended up running the last 4 miles about 30 seconds per mile slower than the first 9 miles. Dr Dan's explanation is also a good one, just running 10 seconds per mile for 3 or 4 miles early on can scupper a race, so take the lessons, learn from them and move on.
CB/Alehouse – not too worried if Salford is a PB course or not, I doubt I will be in PB shape by then anyway just looking for a fitness test along the way really. I’ll try to avoid the poo as well! Be good to meet if we get the chance Alehouse.
Top performance Duck. As prf always used to say, when you get a few performances grouped together of a similar level it off that kind of period when you can then make the next big jump forward. Something to think about for autumn/spring half options. I assume you are still focussing on Middle Distance this summer?
Monster session Dr Dan, not sure if I am looking forward to tackling those kind of sessions or not when I get going. How are you finding the P&D schedules, does it suit you?
10.something miles at a reasonable clip for me yesterday (7:15 average with some sub 7s towards the end) Lovely weather for it, just about to head out for a short lunchtime plod, also in the sunshine!