Posted: 14/08/2014 at 11:33
I wrote a long reply earlier, but it has vanished.
Thanks for the comments and advice.
I'm fairly confident I can run the 10k at 8:30 min/km pace. I know I can run at 8:00 min/km pace, but I'm not sure I can sustain this for 10k. I'm going to try it for a 5k race/run, and see if I feel like there is anyting left in the tank at the end.
I'll probably come back for your opinions once I know that.
I'm almost recovered from injury, but still occasionally niggly. My knee will never be in quite the same position again, which has meant I get niggles elsewhere. I learnt from a false start (achilles went, 3 more months of physio and strength work), so used a couch to 5km programme to get back into it this time.
I'm carrying an extra 2 stone as a result of sitting on my bum for most of last year. It's starting to shift now, but I know it will slow me down compared to before.
I'm looking forward to this race, but also thinking medium and long term. Medium term target is to beat my 77min 10k PB. I think aiming to do that next May would be achieveable if the niggles are kept at bay and the weight continues in the right direction.
Long-term, I want to break the hour.
Hard to say more without heart rate data but I reckon you could hold 7:30/km for 10k with better training. Would keep it to 8:00/km for this one and see how you feel with say 2km to go
Considering the 7:30min/km pace matches my medium-term target, I'd love to know what you would consider better training to help achieve this. And how would heart rate data help me?