Tag Archives: 10k

A 10k PB the day after the race

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Having run a very frustrating 10k last Sunday in the British 10k, and spent pretty much all of the race not running as well as I knew I could and weaving in and out of lots of walkers, I decided to go for broke and do another 10k – on my local route – and go for it, the very next day.

No this wouldn’t normally be do-able after running a good race and pushing yourself but no normal post race DOMS or anything even close this time.  After all my other races – 1/2 and full marathons – I’ve not been able to walk or do stairs for a good few days, never mind run!  10k is shorter sure but you should still feel something, if not at least very very tired and in need of a rest.

My local route is out 5km and back 5km with only a couple of roads to cross so no big issues being forced to drop pace.  And avoiding the gate into Bushy Park – which saves a good 10 seconds in and out.

I set off with a great pace – sub-7 minutes per mile and managed to maintain it until the dreaded turn around.  It then dropped back to around 7:08 and hovered there until the last mile or so.  Then I picked up a bit more and finished with a pace of 7 minutes per mile and time of 43 minutes and 30 seconds.  A whole minute better than my recent PB on the same route and 3 minutes better than the British 10k the day before.  Nice!

It just shows how bad the race had been for me.  This one felt good and sub-40 minutes by the end of the year is a possibility – with the right speed work!

Some 5k Parkruns to be done next and at a new one at our local Crane Park – less than one mile away from us, so nice and easy to get to on a Saturday morning.

Another hard run – wrong time of the day

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Yes it’s that time of the year – pollen season is here – and the associated hayfever for millions of people.

This time of year running presents new challenges – avoiding grass and parks and generally nice outdoors type areas.  Training plans need adjusting and fine tuning to run in more built-up areas and at different times of the day.  The worst time to run is late morning and early afternoon, when the pollen count is generally at its highest.  So an early morning or evening run sound good.

Why then did I ignore this advice today?  And run on empty again (yes I’ve done this before and know it’s not good)!

An early start today and little breakfast, a busy morning in London (for a very enjoyable Digital Leaders Think Tank roundtable session (more on this in a later post) at the top of 30 St. Mary Axe – otherwise known as The Gherkin – with some spectacular views of London – see below) and hot and muggy weather.  Far from ideal conditions to do a 10k run with a decent time.

But it was on the plan so we did it.  Same route as the last couple of 10k training runs – nice and easy, and not much grass along the way.  Times for my 10k training runs so far vary from 44 1/2 minutes to 47 1/2 minutes – almost a 10% difference.  Today was the higher end – just over 47 1/2 minutes.  Rubbish.  But it should have been expected for all the reasons above.  See my earlier posts for some other thoughts on this.

Only just over one week to go until the British 10k.  2 more training runs planned this week and then 3 next.  Planning to leave 1-2 days between the last training run and the actual race.  With a 9:35am start and in central London, not in the parks, it should be a good time to run.

Just need to remember to eat first…!

How to focus in the age of distraction? And a 10k run.

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A superb mind-map from Learning Fundamentals in Australia about how to focus in the age of distraction…

With so much going on these days and the constant and growing need to feel and be connected, this is a great little pointer for how to better manage it all, and not get too consumed by it.

  • How often do you check e-mails?
  • Do you turn your phone off?
  • Do you use to-do lists?
  • Is there too much digital information?
  • Do you get much exercise?

A great link there back to running.  Running for me is a great distractor in itself – I’ve said before I don’t listen to music when I run and that helps me focus my mind on the running.  The pure freedom of just getting out and running is unbeatable and with the ability to keep pushing and improving yourself.

It’s the British 10k in less than one month’s time.  My training plan is going ok.  4 runs per week being done – pretty much, bar the week when my sister was over and a cold got the better of me.  Aiming for low 40 something minutes which I know I can do – need to focus on more speed work over the next 4 weeks.  Some great runs this week in the great British June weather – gales (which almost did knock me over), heavy rain (yes I got drenched) and sun!

These should not have been hard runs. What happened?

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2 very very hard runs this week.  Neither should have been particularly challenging – by the planned distances and paces alone.  8 miles yesterday – should have easily done it in under an hour but pace was all over the place after 1.5 miles in and finished up taking almost 1 hour 10 minutes.  Then 4.5 miles today – intervals – but way slower than normal. One other run this week – on Monday – only 5 miles but good pace and felt good.  So why so slow these last 2?

This is week 2 of the 10k plan.  One run from the 4 planned runs last week was missed – due to my little sister coming to stay with her family.  But wanted to do 3-4 this week and get back on track.  Started off ok on Monday with a good 5 mile run but then 3 days off and late nights and long days on trips – so too long a break between runs.

I picked up a cold on a work trip to London last week, which never helps, and it’s still lingering on the chest a bit.  And also has been passed onto the rest of the family as well.  To top it off, it’s very very hot, and pollen season here in the UK, so hayfever is kicking in.

Add all these together and running (or any other exercise) is going to take a hit.  When I set out yesterday for the 8 miles, I planned a nice easy 7:30 minutes per mile but finished at over 8:30 – rubbish.  Legs were so heavy as well.

Back to the normal plan next week – only 6 weeks to go.  And need to focus on pace and speed work more.

The moral of the story this week…

  1. Don’t leave big gaps between training
  2. Don’t run when sick or set realistic expectations and take it very very very slowly
  3. Come up with a plan on how outdoors to run during the pollen season

Number 3 is in progress and I’m open to all suggestions.  Do you suffer from seasonal ailments like hayfever and how do you train around them?  In previous years it’s not affected my running like this and never in May.

Some pointers that I’ve found to help me before (though not this week):

  • Wear wrap around shades
  • Run in the early morning where possible
  • Stick to roads and avoid parks and grassy areas
  • If you belong to a gym, use a treadmill – air conditioned enclosed spaces a big big plus
  • Rub Vaseline on your nose and up your nostrils – stops pollen particles getting up

Vaseline as a miracle running medicine again – you’ll remember the previous post on sore nipples.

A bit of a Star Wars theme going on…

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Mrs. Noble has done it again and at very short notice. The planet Hoth on a cake. Love it. A link to running? Don’t need one – it’s Star Wars…

Snowballs in Summer: A bit of a Star Wars theme going on …

But it is day one of the 8 week 10k training plan today, so will need energy tonight from the cake, after a great hill run earlier!

Tempo runs, intervals, Kenyan Hills and threshold runs – it could get complicated

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The 10k training plan is ready!  Research done from ones in magazines like Men’s Running (which conveniently enough this month has a section on 10k training) and some online plans I’ve found.  4 runs per week starting next Monday – my birthday – and lasting for 8 weeks.  244 training miles and 6 and a bit race miles, a nice round 250 in total.

The 4 weekly runs are:

  • Hills
  • Intervals or tempo
  • Long
  • Recovery

With distances building up over the first 5 weeks and then dropping back slightly, and focusing then on the actual 10k distance (and pace).  Again some cross training in there with karate – for core and stretching.  2 sessions of karate a week most weeks, cutting back to one and then none in the last few weeks, focusing more on the running and getting enough rest days in.

Long runs up to 12 miles – nice and easy!  And tempo and interval runs (at threshold level) up to 10 miles.  Again all building up over the first 5 weeks.

Sounds good and again it’s about pace – and this time running at my target pace.  What’s my target pace?  Good question – that’s the next goal to figure out.  The 10k run I did last week was at 7 minutes 14 seconds per mile.  Would like to improve on that.  7 minutes per mile – just under 44 minutes?

A good link here to what the different types of runs are – all these new terms can get a bit confusing.  And these descriptions are care of “full potential” by Keith Anderson (a pretty awesome marathon runner – around 2:17).  Kenyan Hills, Threshold Runs, Long Runs, Fartlek and more all here!

And last but not least the infamous tempo run and a great description from Runner’s World by John Hanc…

This will be fun and challenging.  Just what I like.

The best training plan for 10k?

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A good question.  Having done a fair few 1/2 marathons and now 2 full marathons over the last few years, I know the sort of training you should do for those distances.  And yes how important the long runs are.  But 10k?  That’s just over 6 miles.  Do you need to train for that?  Obviously the answer is yes!  And more so if you want to push yourself and do as well as you can, PB’s and the rest.

8 weeks looks to be a standard training programme length for 10k, so not as long as for the longer distances but a good few months and with some intensive runs in – assuming you want to push yourself.

And all the normal types of training runs should be in there:

  • Long runs – up to say 90 minutes
  • Tempo and interval runs – for speed work
  • Hill runs – I didn’t do too much of this last time so one to add for me
  • Actual 10k runs – the real distance of the race
  • Speed work – just speed work

3-4 runs per week with some cross training thrown in – karate again for me (with a real focus on core work and stretching).  And I’ll get the Swiss Ball out as well to do some more core work at home (and try again to keep up the regular stretching – daily would be good).

Since the London Marathon – just over 2 weeks ago – I’ve done 5 runs:

  • Nice slow and easy one with Nic (Mrs. Noble) – about 4 miles 4 days after
  • 10k – and at a nice pace (managed just under 45 minutes)
  • 8 miles – also at a nice pace (just over 59 minutes)
  • 5.5 miles interval training
  • 5 miles – ok pace (today’s run – struggled for some reason)

Next week the official plan starts and will do 2 more runs this week around 10 miles each.

On a side note, for the interval training I did last week, I ran 1.5 miles warm up, then 6 sets of 1/4 mile fast and 1/4 slow and finished with a mile cool down.  On the 1/4 mile fast section – one of them – I managed a pace of 5 minutes 7 seconds per mile for short distance (just).  And that was hard.  The elite marathon runners – let’s call them supermen from now on – run 26.2 miles at a pace of 4 minutes 35 seconds per mile.  That’s nothing short of super human awesomeness.

I love having a training plan to follow and focus on.  Really does something for me and pushes me on.  For me it’s important to have the plan with the goal to run the race.  Need to get some goals outside of running in place now with Mrs. Noble.  Goals are good!

Do you set goals for yourself outside of any sport activities?  And if you do, how do you do it?  Any tips and tools you have to share?

 

What to do next and have you recovered?

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That’s it all over – all those months of training and 26.2 miles around London all done.  For charity, for fun, for your own PB, just to say you’ve done it or for a million other great reasons.  5 days on from the big event, the aches and pains just about gone, walking normally, going down stairs freely and back maybe doing a few easy runs!

The first few days are difficult and the legs don’t work as well as they should and stairs are very painful.  It’s amazing how different a 23 mile training run is to the actual 26.2 mile race.  For all my training runs over 20 miles, just showered and stretched after each and then carried on as normal and no issues the next day.  But add just 3 more miles and race conditions and it’s a whole different ball game.  When I did the London Marathon first back in 2009 it literally took about 2 weeks to recover.  This time 5 days – so something in the training worked.

For the recovery a number of things you need to do:

  1. Move – don’t just sit down and do nothing.
  2. Raise the legs – when you can when you are sitting down.
  3. Massage – to help those muscles, as soon as possible after the run.
  4. Ice packs or ice baths – haven’t tried these myself but people swear by them.
  5. Nutrition – water, carbohydrates and proteins.
  6. Active rest – do some easy exercise soon.

Number 6 is what seemed to be the transition point for me.  Legs – just legs nothing else really – very sore, until yesterday when I went for an easy 4 mile run with my gorgeous wife (owner of Snowballs in Summer).  Very easy and slow pace.  And after that legs pretty much back to normal.

Some great other links for articles on post-marathon recovery are:

How are your legs?

And then once recovered, what do you do next?  Training for these babies is full on and gives you a real focus.  Running 4+ days a week and doing more and more miles and seeing improvements along the way, really gives you a boost and focuses the mind.  So when it’s all over, there’s a gap – at least for a bit.  For a lot of people if you don’t enter races that often, what now?  Enter another race.  This year is London’s year and there are lots of great running events on.  One I’d only just heard about is the British 10k London on Sunday 8th July – a week or so before the London Olympics and covering part of the planned Olympic Marathon route.  Covers a lot of the great sights you see on the London Marathon and the Royal Parks Foundation 1/2 and “only” 6.25 miles (10km) and 25,000 people – so a great crowd running through normally busy roads in central London.  See the route plan below:

Even better as well as the ballot places, there are guaranteed places for a bargain price of £50 – only £18 ish more than the ballot place.  What a deal.  I couldn’t refuse and got myself a place last night.  A very different distance to the longer runs and needs different training.  Need to figure that out next and what sort of time I want to try and aim for.

And the event video from 2011…

Don’t forget of course the ballot for the Virgin London Marathon (VLM) 2013 opens on Monday 30th April – next week – and the number of ballot places are expected to fill up very quickly.