Chasing the sub 50 10k - for what seems like forever

Bluesquare

Hi,

I am driving everyone crazy talking about running and my sub 50 goal. I am a "little bit " obsessed .

My background : I am a 39 year old young one !! I have been running since I have up the fags about 12 years ago. In the beginning I ran to not put on weight due to giving up cigarettes.

My first race was in 2006 - the connemara half marathon . Needless to say every race as been easier since. I have had a lot of breaks in running due to some amazing travel adventures and other life episodes such as ehh pregnancy and young babies and terrible commutes and long hours and blah blah.

Anyways after an 8 month break after a DNF at the cork half in 2013 I returned to running last may. I joined a local club and went into a group punching way above my weight. Anyway ended up with a dodgy knee but did the dublin half in 1hr 59 mins 24 secs. Couldn't walk afterwards and ended up out of the game until early December!!

Got stuck back in and was doing well until all of a sudden was putting in a huge amount of effort to go nowhere. So turns out my iron was a wee bit low!

Back on track now - my 10k is in six weeks and I have no idea if sub 50 is feasible. Will post this massive blurb and then follow with training .

Bluesquare

Anyways:

Schedule is as follows;

3/4 days a week.

Hill session or 800,s
Tempos at 10k pace 3*10 mins or 3*1k at 5k pace
LSR : bewteen 8 and 12 miles at any pace bewteen 9 30 or 10 30

This week I ran 30 miles and really feeling it ( I vary between 20 and 30 miles a week)

So for example the pace for the tempos for 10 mins are bewteen 4:53 and 5:00. These seem to be a hard controlled pace. The overall run will be about 7 mile with abut a 920 average pace.

I need to pick a unit system and stay with it me thinks. Problem is I am all about miles and all these newbies speak in kilometers so constantly translating in my head!!!

Haven't raced in a while too scared and no idea what I should even aim for!

Mile trial is 720 but had a nice tailwind that day!!!

I tried a tempo run a couple of weeks back - warm up cool down and 4 miles in middle @ 830 - 54 min 10k. So hoping maybe at the moment I could do 53.

I know I need to race .

Bluesquare

Pbs

Marathon 4 34 (2009)
Half marathon 1 59 24 (2014)
10k 53 10(2013)
5k 24 53 ( 2009)
5 mile 41 26 ( 2009)

Haven't really raced all that much - just train and talk about races and then don't sign up!

Ososlo

Best of luck with your goal and the log! Please please please stick with miles:) Most people post in miles so you'll be in the majority here!
I'll be following with interest!

Bluesquare

Thanks !! Miles it is then. Have just read your log as well. Inspirational mileage to say the least. No idea where I would get the energy required for that. 30 miles this week and I am wrecked!!! Hopefully we will both see some nice 10k/5k times this year!

Firedance

Good luck with the log & the training! Will follow with interest too, ill be chasing your pbs in the coming year(s)

SamforMayo

Good luck with the log. What plan are you following? Consistency will get that time down. My 10 km time dropped under 50 from 53 min during marathon training, I'd say mainly cause I was following a plan.

Bluesquare

Hi,

I am following my clubs plan. Unfortunately for me I fall in between two Groups (it's a small club) so I alternate between groups depending on the session.

The schedule has three runs

Hill training which varies weekly between long and short hills (200 m-400m)

Tempos which vary weekly between 10 mins at 745 *3 With 3 min jog recovery and 1k repeats @ 735 *4

Needless to say this is not the pace I am doing!!!

So on Thursday we warmed up for about 1.5 mile

1st ten mins @ 8.03
2nd at @ 8.00
3rd @ 753

Actually held back on second one because I knew I had one left - felt strong despite being moany to before I started

Total run was 7.5 miles so tough session.

This morning did a 10 miler at 10 min mile . Lovely day for it . Nice company lovely route!

I skipped hill training for the last two weeks because of hip niggle on advise from physio so this week did some random intervals at 8.00 min mile. 400/600/800/800 and then rejoined group - total mileage 8.5 mile

I tend to throw in an easy run on wed or fri depending on the legs 3-5 mile.

Reading between the lines I think the plan is set up to aim for 48 min 10k and a 23 min 5k

I am running by feel as in hard but controlled and trying not to get get carried away with the speed demons .

Learned my lesson last year and got an injury for my troubles!!

SamforMayo

You are well organised so! Nice 10 miler there. Running with faster people will bring you on so the club is a big plus for you. Stick with it and it will happen. You should probably race more( and I should take my own advice) .

Bluesquare

I have a hometown 10k planned for the May bank holiday - it's a lovely course but very hilly. Would love to sub 50 here but probably unlikely given the course.

How much can person improve in six weeks?

Toying with the idea of the bupa run because it hits my peak monthly energy levels ( maybe too much info)

Then 5k in dundalk on the 18th April which is supposed to be a fast course so will do that. Also contemplating dundalk 10k.

Looking for a good pb course if anyone has any suggestions?

See all talk

pconn062

You sound local enough to me going by those races, what club are you with if you don't mind me asking?

Bluesquare

I'll give you a clue - not DDAC

annapr

Hi Bluesquare and welcome to logging!!!

Good for you with your sub-50 goal, I've been wondering if that might be possible for me some day, so will follow your progress with interest.

Bluesquare

Now is our time!!! I have a mental deadline of the end of June to acheive my goal ! Be great to have some company for the journey !

annapr

Ososlo wrote: »

Best of luck with your goal and the log! Please please please stick with miles:) Most people post in miles so you'll be in the majority here!
I'll be following with interest!

some of us have even had to become bilingual

annapr

Bluesquare wrote: »

Now is our time!!! I have a mental deadline of the end of June to acheive my goal ! Be great to have some company for the journey !

hah, would you stop, I haven't quite come around to having it as a goal yet... but I'll support you all the way

Bluesquare

Sometimes it's nice just to enjoy running and let the pbs come at the same time.

Me - I can't help but obsess , over analysis , plan and replan.

Might be better throwing the watch away!!!

annapr

Bluesquare wrote: »

Sometimes it's nice just to enjoy running and let the pbs come at the same time.

Me - I can't help but obsess , over analysis , plan and replan.

Might be better throwing the watch away!!!

you'll be in very good company around here so...

Bungy Girl

Bluesquare wrote: »

Might be better throwing the watch away!!!

Couldn't agree more!

Best of luck with the log and with your goals. Do you factor any core/strength training into your week ? Have found it a great help personally with minimising injury and improving running form.

Bluesquare

I started adding core (t25) back in January but I didn't have the energy for it on top of running - couldn't understand why at the time but turns out I had low iron.

I am a bit stuck for time and randomly will do a t25 without the jumpy bits but it's a bit too inconsistent to make a difference .

Strangely I ran for over 10 years injury free and in the last year I am plagued by injury - my physio reckons it's because I went from hero to zero after an 8 month sabbatical from running. All of a sudden my gait is giving me runners knee and dodgy hip!!

Also I am fundamentally lazy. I only run because once you go out and run a bit it's quicker to run back then walk.

Anyways I can't go out to a core class but if anyone could recommend a good dvd I would be grateful . Having a nice flat stomach would be a nice side effect for my holidays!!

Bluesquare

Just signed for great Ireland run.

I hate that course

What have I done!! Nooooooo

annapr

Bluesquare wrote: »

Just signed for great Ireland run.

I hate that course

What have I done!! Nooooooo

planning on beating your June deadline then?

Bluesquare

Nah - just need to race to help with racing I reckon .

The older I get the less pain I want to put myself through so I suspose I should reintroduce myself slowly!!! Learn to embrace the pain blah blah.

I keep hoping one if these days I will be fit enough to do sub 50 at a steady pace with no real discomfort!!

annapr

me too, I'm not a great fan of pain

Bluesquare

Easy 5 k tonight( @9.55 ) - at a slower pace then anticipated but met some buddies on the return loop and had a chatty run.

This was much better that the first half which felt like a struggle despite the pace. Not that I was trying to go fast or anything but my legs were not too keen in motoring.

First mile @ 9:32
2nd @ 10.04
3rd @ 10:15

I reckon I need to practice mindfulness or something cause my brain is a pesky deformanator!!

Bluesquare

Tonight was supposed to be hills but didn't do them because of hip niggle.

Run total: 7.5 mile @ 9.09 min mile

Warm up of 1k at 10 min/mile
A bit faster for 3.3k at 9 min mile
Slow down for big hill (1.7k)10 min mile
Tempo for 5k @ 8:15
Cool down 1 k at 10min mile

5k tempo felt tough . Breathing shaky after up hill at 4k. The last 3k felt faster than first 2 k. I had my watch set to lap time,distance and pace and recorded the whole 5 k as a lap so don't know how fast each k actually was. Not sure it was exactly controlled i.e that it was a tempo ! Recovered quick enough when slowed down for cool down though. Stomach really queasy for about 20 mins after. Was forced to chomp on yummy chocolate to make bad sick go away!!!

Can't help but wonder was that race pace ? if so sub 50 is far away.

Here are the excuses:
•I had already run 6k - 1k of which was up a large hill before pick up
• I have the start of a cold
• 1 hr of unanticipated walking prior to run (well ,about 5 hrs prior)
• it's a bad week for me blah blah

So while it was a good run i felt I lacked control in my breathing .

Technique

Bluesquare wrote: »

I have a hometown 10k planned for the May bank holiday - it's a lovely course but very hilly. Would love to sub 50 here but probably unlikely given the course.

How much can person improve in six weeks?

Toying with the idea of the bupa run because it hits my peak monthly energy levels ( maybe too much info)

Then 5k in dundalk on the 18th April which is supposed to be a fast course so will do that. Also contemplating dundalk 10k.

Looking for a good pb course if anyone has any suggestions?

See all talk

A very similar story to mine. I'm obsessing a bit on getting sub 50. My current pb is also 53 minutes. My goal race is also on May bank holiday weekend.

I ran a 5 mile race in April last year in 38 minutes, so I thought that the 10k a few weeks later would be achievable in 48 or 49. I tanked it on the day however. I find it difficult to keep a steady pace over that sort of distance.

I'll keep an eye on your log, best of luck.

tang1

Dunshaughlin 10k on 20th of June at 7.30pm, regarded as the premier 10k race in Leinster and you'll do well to find a faster course, if your interested.

Bungy Girl

tang1 wrote: »

Dunshaughlin 10k on 20th of June at 7.30pm, regarded as the premier 10k race in Leinster and you'll do well to find a faster course, if your interested.

+1 . Brilliant race. Also The Lakes 10k in September

Bluesquare

Thanks guys!!

Dunshauglin not a "runner" for me as I will be busy sunning myself in foreign lands! It's a pity because I have heard its a good course for a pb . Will pass info to my club mates mind.

The September run sounds promising ! I have heard the the ladies mini marathon is actually a very nice course if your registered as a runner ?

I ran it once before and it was unpleasant - too much weaving etc.

If there is anybody looking for a nice five mile course- my club are planning a very flat course - near the coast. It's in July (26th) and should be a good event ! I should probably post the details in the up and coming section at some stage. It will be AA certified chipped etc .

That's me done with advertising .

Bluesquare

Technique wrote: »

A very similar story to mine. I'm obsessing a bit on getting sub 50. My current pb is also 53 minutes. My goal race is also on May bank holiday weekend.

I ran a 5 mile race in April last year in 38 minutes, so I thought that the 10k a few weeks later would be achievable in 48 or 49. I tanked it on the day however. I find it difficult to keep a steady pace over that sort of distance.

I'll keep an eye on your log, best of luck.

Thanks. Hopefully it will happen for both of us as soon as possible ! I wonder is it the same race???

Bluesquare

I think training went well tonight hard to know really. The session tonight was tempo intervals 4*1k at 7.30
Total run: 10.5 k at 9:40
warm up: 2.6k at 9:40
1st interval: 7:24
2nd interval: 7:27
3rd interval: 7:31
4th interval: 7:31
cool down 2.7K at 10:30
3 min rest in between intervals - these are generally walk/slow jog
Not sure if the rest is too restie? as in does the walk give too much recovery?

Awful stitch before last interval but managed to breathe it out. I am always getting stitches -strangely it happens most going downhill at speed (tonight wasn't down hill but there was speed). I can mostly control then by breathing against them but they still cause a problem with pace etc.

I think I am beginning to relax a little bit and concentrate on my breathing instead of my pace.
My calves feel a bit tight from Tuesday.
One last run left for the week. Yay.

annapr

Good times on those intervals!! although I still can't get my head around running a kilometer using mile pace...

Greenmachine

I believe there is a 10k coming up in Clontarf. From what I understand it is relatively flat. If you have a time in mind for the race, a course like this should give you the best chance of achieving it along with appropriate training.

Bluesquare

Greenmachine wrote: »

I believe there is a 10k coming up in Clontarf. From what I understand it is relatively flat. If you have a time in mind for the race, a course like this should give you the best chance of achieving it along with appropriate training.

Thanks I will look into that

Bluesquare

Friday- ended up doing a short slow run of 3 k half of which included pushing a big two year old in a buggy!! ( about 10:45 min mile)

Saturday - long slow run (10 miles at 10 28 min /miles). Undulating course . Wind and rain for first half. Unpleasant . 2nd half wind on back. Nice !! Didn't have much left in the legs after last week.
Weekly mileage : 29.3

Tired now after a wee bit of wine last night and too early up!

Dubgal72

Bluesquare wrote: »

I think training went well tonight hard to know really. The session tonight was tempo intervals 4*1k at 7.30
Total run: 10.5 k at 9:40
warm up: 2.6k at 9:40
1st interval: 7:24
2nd interval: 7:27
3rd interval: 7:31
4th interval: 7:31
cool down 2.7K at 10:30
3 min rest in between intervals - these are generally walk/slow jog
Not sure if the rest is too restie? as in does the walk give too much recovery?

Awful stitch before last interval but managed to breathe it out. I am always getting stitches -strangely it happens most going downhill at speed (tonight wasn't down hill but there was speed). I can mostly control then by breathing against them but they still cause a problem with pace etc.

I think I am beginning to relax a little bit and concentrate on my breathing instead of my pace.
My calves feel a bit tight from Tuesday.
One last run left for the week. Yay.

Hi Bluesquare, lovely consistency on those reps, nice. I don't think the rest is to restie. Me personally, I always keep moving on the recovery (sometimes stop for a few seconds after a really tough rep), walking and jogging works for me as long as the legs keep moving. Apparently it disperses lactic build up/stops lactic spiking.
I f I get a hint of a stitch, it's usually on a pacey downhill too: I think it's because the tendency is to lean back slightly on the downhill. I always tilt my pelvis slightly up and suck in my tummy slightly to counteract that. If that makes sense, maybe that might work for you?

Bluesquare

annapr wrote: »

Good times on those intervals!! although I still can't get my head around running a kilometer using mile pace...

Hiya

Not sure it's supposed to be mile pace. I am training with a group who are faster then me. The schedule has 1k tempo intervals every second week at a 730 pace. As far as I can make out this would be the average approx current 5k pace of the group . Not my 5k pace or anything near it!!! The group tend to do the excerise faster than the guideline pace. I think it supposed to work on 5k times - but could be wrong as nobody has actually explained why we do it!!

laura_ac3

Bluesquare wrote: »

Thanks I will look into that

Hi bluesquare - I think greenmachine might be thinking of the Brian boru race which is 10 miles, not 10k. Just thought I'd let you know. Good luck with the log and training.

annapr

Bluesquare wrote: »

Hiya

Not sure it's supposed to be mile pace. I am training with a group who are faster then me. The schedule has 1k tempo intervals every second week at a 730 pace. As far as I can make out this would be the average approx current 5k pace of the group . Not my 5k pace or anything near it!!! The group tend to do the excerise faster than the guideline pace. I think it supposed to work on 5k times - but could be wrong as nobody has actually explained why we do it!!

I'd say it will stand to you though, going with a faster group... so long as it's not too much of a stretch.

Bluesquare

annapr wrote: »

I'd say it will stand to you though, going with a faster group... so long as it's not too much of a stretch.

It's difficult to know if it is ok or not . I don't want to overtrain either !

Bluesquare

laura_ac3 wrote: »

Hi bluesquare - I think greenmachine might be thinking of the Brian boru race which is 10 miles, not 10k. Just thought I'd let you know. Good luck with the log and training.

Thanks- that 10 miler looks interesting might be tempted !

Bluesquare

Dubgal72 wrote: »

Hi Bluesquare, lovely consistency on those reps, nice. I don't think the rest is to restie. Me personally, I always keep moving on the recovery (sometimes stop for a few seconds after a really tough rep), walking and jogging works for me as long as the legs keep moving. Apparently it disperses lactic build up/stops lactic spiking.
I f I get a hint of a stitch, it's usually on a pacey downhill too: I think it's because the tendency is to lean back slightly on the downhill. I always tilt my pelvis slightly up and suck in my tummy slightly to counteract that. If that makes sense, maybe that might work for you?

Thanks I will try that for sure!

Bluesquare

Last night 7 mile @9 min mile

Splits : 9.15 ,9.16 ,8.51 ,8.46 ,9.08 ,8.44 8.49

First half into the wind and rain! 2nd half weather changed and became quite pleasant . The last mile was a steady incline . First 5 mile the pace was steady - able to chat , last couple of miles not so chatty!

Think I can label this run as a tempo at hp pace.

Doing the bupa run next week and no idea how to pace myself. Usually I know exactly where I am at as I would have done a couple of runs at flat out pace so would know my ability . This time I have just been training as per schedule so it's a bit weird .

52 in my head for some reason. Best I have done is 54 40 three weeks ago . 1 mile warm up 1 mile cool down and 4 mile @ 8.25

Don't want to mess it up!

Bluesquare

Just got results of repeat blood tests . Iron still not back to normal - need to continue with tablets ( they are on the way up though)

Great excuse if stamina not where I need it to be

Bluesquare

Tonight was the dreaded mile trial. You would swear I was running in the Olympics I was so nervous! Palpitations , random new injurys, a stitch in the warm up etc.

First time doing it on the track - so was surprised by the real racey feel.

Anyways decided not to look at the watch and go with feel. At the half way mark the time was 335 which is a pace of 710 so it looks like I was fairly consistent . Kicked it up for the last 100m. In retrospect I think I should have went all in a bit sooner may have gained a second or two .

In the all I am happy with the result and it gives me a good basis for pacing the 10k next week.

Oh and the over all time was 711.

Bluesquare

Saturday usual long run 11 miles @10 min mile - ran the last k at 8 min mile cause starving. First morning wearing teeshirt with no extra layer . Lovely morning for it. My body is either used to the distance now or chocalate milk the job because no achy legs afterwards.

Decided I needed to run on Sunday as well cause mileage down this week due to mile trial . So with a belly full of last nights pizza , wine and chocalate I set off on my 'slow' run. The first k was grand @ 9 min mile so decided I would try out an 8 min mile for a k. 4 k later with 1k splits of 7.54,755,803, and 740 I slowed down for a k at about 920 then sped up again unintentionally to 830 with a grand finale of 740. Overall 8k time of 41 mins at 8.15 min mile . I just got carried away with myself . Pacing obviously rubbish. Fastest time ever doing that distance though so can't be all bad. Happy also that it was the morning after a glutinous night and an 11 miler the day before .

Rest now till Tuesday

Weekly total 25 miles if I include warm up for 1 miler !

Bluesquare

Have decided that I will try 815 for 5k on Saturday and then run as fast as I can for 5k and see whAt happens. Not used to that pace so should be interesting .

I will go training on Tuesday and do whatever on schedule then do small slow run Wednesday and then nothing until sat

annapr

Bluesquare wrote: »

Saturday usual long run 11 miles @10 min mile - ran the last k at 8 min mile cause starving. First morning wearing teeshirt with no extra layer . Lovely morning for it. My body is either used to the distance now or chocalate milk the job because no achy legs afterwards.

Decided I needed to run on Sunday as well cause mileage down this week due to mile trial . So with a belly full of last nights pizza , wine and chocalate I set off on my 'slow' run. The first k was grand @ 9 min mile so decided I would try out an 8 min mile for a k. 4 k later with 1k splits of 7.54,755,803, and 740 I slowed down for a k at about 920 then sped up again unintentionally to 830 with a grand finale of 740. Overall 8k time of 41 mins at 8.15 min mile . I just got carried away with myself . Pacing obviously rubbish. Fastest time ever doing that distance though so can't be all bad. Happy also that it was the morning after a glutinous night and an 11 miler the day before .

Rest now till Tuesday

Weekly total 25 miles if I include warm up for 1 miler !

That's a good week!!! just call yesterday's run a Fartlek and you'll sound like an expert!

In general, though, probably not a great idea to do a 'session' after a long run, but sometimes you just feel like it! sounds like you enjoyed it, that's the main thing.

Bluesquare

Paying for it this morning I tells ya - niggle in right leg near ankle/calve

I get bored very easily so my legs do weird stuff to keep me amused.

First time in a long time that I had the energy in a solo run to take off like that. Most of my running is done with the club these days so any just me runs are slow without requiring slowing down effort!! (in between hard days).

Bluesquare

Nigggle turned into calf tear- went out on Tuesday night to do tempo. After second tempo ,slow down and calf began to ache and got worse and worse until I couldn't walk. Ended up having to accost a teenager for a phone and rang a cab home.

Couldn't walk without pain the next day so took myself to physio who diagnosed level 1 calf tear . On third day of rest and to say I am annoyed would be mild. Every single time I get to this level of fitness something happens! Anyways I know its my own fault but doesn't make it easier .

Not feeling too bad today so best case scenario ill be back running before fitness ebbs away. Will no more next week when return to physio