Mon: 8.7M easy run
Tue: AM - 5M easy run; PM - 10M including 10 x 1' @ ~5k effort w/ 1' easy @ brisk pace (15M tot)
Wed: 13.2M easy run
Thu: AM - 4.5M easy run; PM - 10M easy run (14.5M tot)
Fri: 12.2M including 4 x 2000 tempo intervals (6:38, 6:36, 6:32, 6:28) w/ 400m rec + 3 x 200m (30, 30, 30)
Sat: 8.8M easy run
Sun: 12M fast-finish long run; first 6 miles easy then 10K (Parelloop) in 34:50
Weekly Total: 84 miles on 9 runs/7 days
This week was the start of the peaking period for Rotterdam. I decreased the total weekly mileage, but kept the quality workouts intense to keep the engine revving. The fartlek workout of 10 x 1' on Tuesday felt shorter than what I'm used to, which is a very good sign. On Friday I did 2K tempo intervals on the track, each 2K faster than the previous one. Sunday was my last fast-finish long run and dress rehearsal for the marathon. Because my girlfriend was running a race in Parelloop Brunssum, I decided to enter the 10K and run my fast-finish long run as part of the race. I ran the first 6 miles easy before the race started, and then jumped into the 10K (don't worry, I registered) to run the marathon pace portion of the workout. I actually ended up exceeding my marathon pace speed limit. However, I still ran controlled and practically kept the same pace throughout the race. My 10K time in the Parelloop recreation run was 34:50 with 5K splits at 17:30 and 17:20.
Showing posts with label 10k. Show all posts
Showing posts with label 10k. Show all posts
Monday, April 04, 2011
Saturday, January 01, 2011
Sylvesterloop Elsloo
The Sylvesterloop Elsloo 10K was my last race and run for 2010. It was also the only race scheduled until March when I'll run a half-marathon as a tune-up for Rotterdam. I was certainly looking forward to this race, because it would give me a good sense of my current fitness leading into marathon training. The 10K course consisted of 200 meters followed by 7 laps around a 1400 meter loop. It is a farily flat and fast course, but the only problem was that by the 3rd or 4th round faster runners would have to weave their way through slower runners who were being overlapped.
When the bull-horn went off I made sure not to go out too hard. The front of the race developed within the first kilometer. I counted 5 runners ahead of me, 4 of the 5 runners I knew (later found out the other runner's name was Vincent) . By the 2nd lap I only had the 4th and 5th runner (Vincent and Patrick) within sight, about 20 meters ahead of me. The first three runners pulled away and eventually went on to take the podium placing. On lap 5 I began closing in on Patrick and Vincent. The back side of the loop course is a very slight gradual incline, ~5m elevation gain over 600 meters, and it is where I picked up my pace and caught Patrick. I was now in 5th place and approximately 10m behind Vincent. I thought that somewhere in the 7th and final lap I would be able to overtake Vincent. That never happened as the freezing cold got the best of my lungs and had to settle for 5th place.
I was happy with a 5th place finish, but even happier and shocked when I crossed the finish and saw the time on my watch read 32:58, a 17 second PR. I couldn't believe it! I had no idea during the race that I was running somewhere close to low-33 or sub-33 10K pace. And even if I had looked at my watch during the race it would be extremely difficult to see my running time, because it was dark and there was only limited lighting on the course (night race). Here are the results and a sports news coverage of the race (wearing a green singlet w/ black arm sleeves).
I'm thrilled not only to have ended the new year with a 10K PR, but also to go into 2011 and Rotterdam marathon training with a good level of fitness.
When the bull-horn went off I made sure not to go out too hard. The front of the race developed within the first kilometer. I counted 5 runners ahead of me, 4 of the 5 runners I knew (later found out the other runner's name was Vincent) . By the 2nd lap I only had the 4th and 5th runner (Vincent and Patrick) within sight, about 20 meters ahead of me. The first three runners pulled away and eventually went on to take the podium placing. On lap 5 I began closing in on Patrick and Vincent. The back side of the loop course is a very slight gradual incline, ~5m elevation gain over 600 meters, and it is where I picked up my pace and caught Patrick. I was now in 5th place and approximately 10m behind Vincent. I thought that somewhere in the 7th and final lap I would be able to overtake Vincent. That never happened as the freezing cold got the best of my lungs and had to settle for 5th place.
I was happy with a 5th place finish, but even happier and shocked when I crossed the finish and saw the time on my watch read 32:58, a 17 second PR. I couldn't believe it! I had no idea during the race that I was running somewhere close to low-33 or sub-33 10K pace. And even if I had looked at my watch during the race it would be extremely difficult to see my running time, because it was dark and there was only limited lighting on the course (night race). Here are the results and a sports news coverage of the race (wearing a green singlet w/ black arm sleeves).
I'm thrilled not only to have ended the new year with a 10K PR, but also to go into 2011 and Rotterdam marathon training with a good level of fitness.
Saturday, June 20, 2009
Buffer Run
Buffer Run 10K - 34:19, 2nd Place Overall
I must first admit that I might have exceeded the effort and pace for a tempo run. I ended up running the race at 93% of max HR; average HR was 178 bpm. Despite running the race a little faster than tempo effort/pace, I never felt like I entered the anaerobic threshold area.
At the start, I only saw and knew one runner (Ivan) who is quite fast. I have never ran with him in the same race until this one, but I still knew from previous results that he is one of the top runners in the area. The gun went off and the two of us ran controlled for the first two hundred meters. However, right before the first incline Ivan suddenly surged giving him about a 20 meter lead. I thought it was an odd move to put in a surge that early in the race and considering the amount of gradual incline to come. We descended a small downhill coming across the 1K mark, which I split at 3:18. Ivan must have gone through somewhere around 3:05-10.
The next two kilometers were gradually uphill. At 2K (6:42), I evened up with Ivan just by running the same effort. We reached 3K at the top of the hill together in 10:20 (3:37 split). Ivan then put in a small surge again. About 30-45 seconds later we were side by side again. I think he realized that he wasn't getting rid of me with his small surges while I was running an even effort/pace race. 5K split was 17:06 (5:30 pace). Ivan and I ran stride for stride the rest of the race clicking off kilometer splits between 3:22 & 3:26 (5:25-5:32 pace) with the exception of 9K (3:35) which was uphill.
With 400m to go and still running stride for stride, I knew that I was going to settle for 2nd place. I was fine with it because my thought all along was to use the race as a workout. Another reason was because there was no doubt Ivan had more leg speed than me, probably from the 12 years of serious cycling he did. The way he surged during the race also seemed effortless. With about 200m to go Ivan shifted into another gear and took the win. I had no interest in trying to challenge for the win. I could tell Ivan was extremely happy of the win because he literally jumped in the air and pumped his fist as if he won a million dollars when he crossed the finish line. On the other hand, I was also very happy with my race, specifically the way I executed it. Running 34:19, with the 2nd half only about 6 seconds slower, on that course with a steady effort shows a good sign of fitness. Splits below and results here (click on "Heren 10 km senioren").
Distance / Split / Time
1K / 3:18 / 3:18
2K / 3:24 / 6:42
3K / 3:37 / 10:19
4K / 3:25 / 13:44
5K / 3:22 / 17:06 (5:30 pace)
6k / 3:26 / 20:32
7K / 3:26 / 23:58
8K / 3:24 / 27:22
9K / 3:35 / 30:57
10K / 3:22 / 34:19 (5:31 pace)
I must first admit that I might have exceeded the effort and pace for a tempo run. I ended up running the race at 93% of max HR; average HR was 178 bpm. Despite running the race a little faster than tempo effort/pace, I never felt like I entered the anaerobic threshold area.
At the start, I only saw and knew one runner (Ivan) who is quite fast. I have never ran with him in the same race until this one, but I still knew from previous results that he is one of the top runners in the area. The gun went off and the two of us ran controlled for the first two hundred meters. However, right before the first incline Ivan suddenly surged giving him about a 20 meter lead. I thought it was an odd move to put in a surge that early in the race and considering the amount of gradual incline to come. We descended a small downhill coming across the 1K mark, which I split at 3:18. Ivan must have gone through somewhere around 3:05-10.
The next two kilometers were gradually uphill. At 2K (6:42), I evened up with Ivan just by running the same effort. We reached 3K at the top of the hill together in 10:20 (3:37 split). Ivan then put in a small surge again. About 30-45 seconds later we were side by side again. I think he realized that he wasn't getting rid of me with his small surges while I was running an even effort/pace race. 5K split was 17:06 (5:30 pace). Ivan and I ran stride for stride the rest of the race clicking off kilometer splits between 3:22 & 3:26 (5:25-5:32 pace) with the exception of 9K (3:35) which was uphill.
With 400m to go and still running stride for stride, I knew that I was going to settle for 2nd place. I was fine with it because my thought all along was to use the race as a workout. Another reason was because there was no doubt Ivan had more leg speed than me, probably from the 12 years of serious cycling he did. The way he surged during the race also seemed effortless. With about 200m to go Ivan shifted into another gear and took the win. I had no interest in trying to challenge for the win. I could tell Ivan was extremely happy of the win because he literally jumped in the air and pumped his fist as if he won a million dollars when he crossed the finish line. On the other hand, I was also very happy with my race, specifically the way I executed it. Running 34:19, with the 2nd half only about 6 seconds slower, on that course with a steady effort shows a good sign of fitness. Splits below and results here (click on "Heren 10 km senioren").
Distance / Split / Time
1K / 3:18 / 3:18
2K / 3:24 / 6:42
3K / 3:37 / 10:19
4K / 3:25 / 13:44
5K / 3:22 / 17:06 (5:30 pace)
6k / 3:26 / 20:32
7K / 3:26 / 23:58
8K / 3:24 / 27:22
9K / 3:35 / 30:57
10K / 3:22 / 34:19 (5:31 pace)
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