Perth Marathon 
.
Perth Marathon
. 
Wanneroo Nationals 8km Walk 1989,
10km rep session II is 1minute faster
Friday 10/2/06; Ran tough 10km reps session, total time 42 minutes 44, with heart rates 174-186. Improved by just over 1 minute on what I did for the identical session on 28/1/06 (43.47). RPE (Rating of Percieved Exertion) of about 9 (out of 10)....
Had about 3 hours sleep (0200-0500), started reps at Langford Sports Complex at about 0555hrs, conditions good, very slight headwind in the back straight. In the words of Yevgeny Kafelnikov (Russian tennis player talking about some tennis courts a few years ago), the surface was a bit of a potato field particularly in the front straight. Ended up running wide, and stepping gingerly through all the myriad of lines engraved into the front straight (Little Athletics). Had the place pretty much to myself which was nice. I have some good memories associated with this venue from 19 years ago when I won a zones race for Little Athletics (LA) here, which qualified me for LA State Championships, where I won my first state medal back in 1987. Anyhow enough trips down memory lane...
Very pleased to improve a bit on last time. This 10km reps session is a very demanding session, a real challenge just to complete the session let alone hit your targets which I did with about 16 seconds to spare.
My time today is I think about 2 minutes 46 slower than my PB for this session which I think I did in 2003...so still lots of work to do if I am to attack my 41minute 10km PB and make progress towards a sub 38minute 10km which has been a bit of a "holy grail" for me since 1998...
I work by the rule that if I add about 2 minutes or so to the time I do for this session (since being a reps session there are rests between each rep, so its slightly easier than running 10km without rests, {especially since I can watch my splits like a hawk every 100m} although race conditions often cause one to dig deeper) that should tell me what my 10km race time is likely to be. So since I did 42.44 today I think I should be capable of about 44.44-45.44 this weekend in the Matilda Bay 10km race.
So I will be targeting a sub 45minute 10km race this weekend for sure, and if all goes well I should land a 44-46minute 10km race time this weekend...
I have in the first 2 weeks of this month tripled the pathetic!!!training volume I was doing per week in January, so things on track so far this month, but would still like to double or triple it again...and be doing 7-12 hours a week instead of the barely satisfactory 5 hours a week I have done so far in February. Now I have my mountainbike operational again I have a lot more chance of doing it...That said I am very happy with getting two decent long runs done, and two top-rate 10km reps sessions on the board for 2006. Just need to do a lot more of it and my goals for 2006 will be achievable.....
Had about 3 hours sleep (0200-0500), started reps at Langford Sports Complex at about 0555hrs, conditions good, very slight headwind in the back straight. In the words of Yevgeny Kafelnikov (Russian tennis player talking about some tennis courts a few years ago), the surface was a bit of a potato field particularly in the front straight. Ended up running wide, and stepping gingerly through all the myriad of lines engraved into the front straight (Little Athletics). Had the place pretty much to myself which was nice. I have some good memories associated with this venue from 19 years ago when I won a zones race for Little Athletics (LA) here, which qualified me for LA State Championships, where I won my first state medal back in 1987. Anyhow enough trips down memory lane...
Very pleased to improve a bit on last time. This 10km reps session is a very demanding session, a real challenge just to complete the session let alone hit your targets which I did with about 16 seconds to spare.
My time today is I think about 2 minutes 46 slower than my PB for this session which I think I did in 2003...so still lots of work to do if I am to attack my 41minute 10km PB and make progress towards a sub 38minute 10km which has been a bit of a "holy grail" for me since 1998...
I work by the rule that if I add about 2 minutes or so to the time I do for this session (since being a reps session there are rests between each rep, so its slightly easier than running 10km without rests, {especially since I can watch my splits like a hawk every 100m} although race conditions often cause one to dig deeper) that should tell me what my 10km race time is likely to be. So since I did 42.44 today I think I should be capable of about 44.44-45.44 this weekend in the Matilda Bay 10km race.
So I will be targeting a sub 45minute 10km race this weekend for sure, and if all goes well I should land a 44-46minute 10km race time this weekend...
I have in the first 2 weeks of this month tripled the pathetic!!!training volume I was doing per week in January, so things on track so far this month, but would still like to double or triple it again...and be doing 7-12 hours a week instead of the barely satisfactory 5 hours a week I have done so far in February. Now I have my mountainbike operational again I have a lot more chance of doing it...That said I am very happy with getting two decent long runs done, and two top-rate 10km reps sessions on the board for 2006. Just need to do a lot more of it and my goals for 2006 will be achievable.....
posted by trailblazer777 | 2/10/2006 10:42:00 am
2 Comments:
TB,
I assume this is 10x1km. How long do you give between reps and do you stop, walk or jog? Just interested becouse I've recently started doing some reps, varying between 'cruise intervals'- where you run at a reasonable pace between, reps with a slow jog for a minute or thirdly, stopping and walking/resting between.
Might see you tomorrow,
Epi
Epi,
I generally operate on the basis of roughly 1:1 rest pattern, although I sometimes rest longer than what I run. I have heard of other athletes trying to improve cardiovascular fitness by changing rest pattern ratio. i.e. the theory is that if you REDUCE RECOVERY TIME you will stress the system more and therefore improve fitness at a greater rate. However I would prefer not to do that as I see my recovery time as an important part of the session I dont want to reduce. With regard to whether I do 10x1km or not I choose to take the 5th amendment on that question. My recovery routine is as follows; Stop and memorise rep time, clear from watch and restart stopwatch. get breath back. take heart rate for 10 seconds. Write down my time and heart rate. Then proceed with slow jog/run or fast walk for as much of the recovery time as possible, until my stopwatch reaches the rest time I have allocated between reps. I read some things on ACTIVE RECOVERY (as opposed to PASSIVE recovery..i.e. stop and collapse in a heap on the ground) when I was at Uni, which made a lot of sense to me particularly the idea that low intensity movement during recovery time assists in partial removal of the waste product lactic acid from the muscles. I have seen AFL footballers riding an exercise bike or doing light jogging along the boundary line during a 5-10 minute time off the ground, and then going back onto the field having removed a lot of the lactic acid muscle fatigue, able to continue a major impact on the game. I think the physiological principles are identical...
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