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10 Miler Results after Hard Easy

Posted: Sun Mar 06, 2011 12:54 pm
by ATimmins
Just ran 52:48 for a hilly 10 miler and i can say i'm quite pleased.  Been using the hard easy or "big day" approach and i feel i have gotten into shape much quicker then usual. 

Weeks look like this:
Mon - Tues = 6 am & 4 pm Easy (like 8 minute pace, i love it!)
Wed = 2.5 WU, 6x1 Mile @ 10k Pace, Cool down for 12 am - 6 pm easy
Thur-Frid = Same as Mon-Tues
Sat = WU, 6-10 mile tempo, cool down for 14 am - 6 pm easy
Sun = 22 Easy

Last year I raced a 10k in feb (tapered and had another athlete challenge me) and barely held 5:50 pace (i had ran a 110 half before, but this just shows how hard it was for me to get back into shape after my winter marathon) this year i tempo the same race with no competition at 5:30 pace.  Then Last year i ran a half marathon this week and held on for 5:30 pace, this year i run a hilly 10 miler @ 5:16 pace. 

I have not hit a new fitness pr yet with the new training, but im getting back into shape so quickly and easily i'm looking forward to this season.

Re: 10 Miler Results after Hard Easy

Posted: Sun Mar 06, 2011 1:38 pm
by Tinman
ATimmins -

Congratulations!  Glad the new method produces results for you!

Keep going strong,

Tinman

Re: 10 Miler Results after Hard Easy

Posted: Tue Mar 22, 2011 12:20 pm
by Wellpark
Impressive Timmins!

Well done.

I hope this is an indicator of good things to come.

All the best

Wellpark

Re: 10 Miler Results after Hard Easy

Posted: Tue Mar 22, 2011 8:24 pm
by ATimmins
took 12th at across the bay 12k with no taper.  Final time of 39:37.  I know im getting fit but we shall see.