Last conf call finished early so I was out the door before anyone could offer me another opportunity for discussion. Home and out for a deja vu 10k run same as I did on Wednesday.
Running round I was watching my pace carefully and once I was settled into my stride I settled around the 5:16 per km mark...it was so stable and comfortable a pace that I decided to try some experimentation on stride length and cadence.
If I simply increased the number of steps I went faster but felt the cardio strain increase after about 30-45 seconds. If I lengthened my stride and slowed the cadence a bit I went faster but without the cardio increase. So I tried going round and lengthening my stride every time I saw my pace drop, Trying to keep my pace faster than 5:00 per km. I found it hard and fairly unnatural for me to run like that. I would quickly drop back to shorter and more frequent strides as soon as I stopped thinking about it.
I still got round OK and never really ran out of gas except for Hedgehog hill and then I recovered quickly once at the top and onto the flat. There is no way to put a long stride into a big hill.
I finished in 47:22 which is significantly faster than my last run over the same distance two days ago.....now I'm obviously fresher than I was on Wednesday and it was less windy. However chopping a good 3:21 off a 10K is still an improvement. I'd still need a leg transplant to get a sub 45:00 10K I think.
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Excellent time running man. I have not been able to come close to this time over 10k yet. Last run I did was a 12k run on Saturday which I finished in 60 minutes with the last km in 3 minutes. As far as strides and pace are concerned, I hear the optimal pace is 85-90 to a minute, which is essentially the same as for the cycling part. As for myself I am focusing on running in Zone 5 with a few outbursts in Zone 6, it seems to do the trick as I can easily cycle another 60k after that. And btw if you can make the 10k in less than 45 minutes you need to reconsider your career aspirations and go for the Brabant wallon championship. Last week the top guy finished the 11.75 in 42 minutes so you are not that far off. :)
ReplyDelete12K in 60 minutes is only slightly slower(in distance about 600m less) if extrapolated over my 10K in 47 minutes so thats a pretty good pace.
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