So after the upset of not being able to do Bournemouth Marathon because of scheduling conflicts, and not being able to find a suitable alternative, I decided I will stick with speed and shorter distances for the rest of the year. This means the days and weeks I spent devising my training plan for the next 4 months were a little bit wasted...
I was supposed to do a 5 mile hilly run last night, but when I got home was starving and convinced my fiancé to take me out for dinner- we went to one of the local pubs and I had a super healthy dinner of gammon egg and chips! Sooooo salty! I decided I could do a more 10k specific session in the morning. One I'd seen in Women's running. I set it up on my garmin when I got home and went to bed early.
The session was 6x 5 minutes with 90 seconds jog/walk recovery. Intervals 1-3 at tempo pace and intervals 4-6 at 10k pace. I figured tempo would be my half marathon pace at 8:50, and 10k would be somewhere around 8:20. Turns out the paces I ran were about 30s per mile faster than this, which gives me some confidence my next 10k will be a pb.
Here are the paces:
Interval 1: 8:20
Interval 2: 8:19
Interval 3: 8:04
Interval 4: 7:52
Interval 5: 7:48
Interval 6: 7:48
I was really trying to push the last interval, but couldn't get it any faster, and in my cool down I had to give up running after about half a mile as I was just too tired. I think this is pretty good going given I didn't eat before, but I'm not sure how realistic 7:50mm is as a pace for a full 10k.
To get into BQ territory, I would need it to be sub 46 minute 10k. My pb from 2008 is 52:50. Pretty sure I could replicate that today. 7:50 pace would give me sub 49 minutes, so almost 4 minutes off my last pb. I think my next 10k will be Felstead on 14th July, so that's 3 weeks of training. Is that enough to make 49 minutes achievable?
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