Apr 21, 2013

Monday 04.22.13

Run 10k


Post route and time to comments.


Coach's Notes. 
Remember that hierarchy of development pyramid we reference all the time?  The one with the big "METABOLIC CONDITIONING" right at the base along with nutrition?  Working on that one today, and specifically the energy pathways that sustain prolonged, aerobic output.

For most of us, treat this one as a tempo run.  Strong, consistent pacing between 85-95%  of race pace or max effort level.  If you have some miles under your belt and are feeling good, treat it as a 10k time trial.  Run at race pace and set an early spring benchmark for comparison and for gauging pacing through the warm season.

No cherry picking today.  6.2 miles should not be a stretch for most of our athletes, but use good judgement.  If you have not logged any miles all winter, or haven't run more than 2 miles since your last APFT, consider scaling to a 5k.  Just get out there and get it done, no excuses.  If you are nursing an injury, seek the same LSD stimulus on a low-impact alternative (row, cycle, swim).


Training Resources.
  • 5k Run Routes - reference here for on-post routes, run 2 laps or reverse direction.
  • Off Post 10k Routes - a change of scenery is nice.  Two ideas for out & back routes in town.

8 comments:

Andy said...

Planning a 0600 start on the river route in town. If interested, post to comments and linkup on 2nd street down near Subway.

Allan Jackman said...

I'll be doing the 10k on base, its logistically easier and I know the route.

John T. said...

IMCF Baghdad. 42:08. Fun times.

scottnkelly9901 said...

IMCF Hohenfels:

Awesome! Did this one on Saturday in support of the MWR Box Run.

49:40ish

Not close to my best performance eventhough the course was a bit short. Was feeling all 700 of Friday's jumps around the 2.5km mark.

Jodie Kunkel said...

I did a 4.54mile run this morning at 42.10.

Jared said...

Ran the APFT airfield course twice to refresh my memory in preparation for testing. 31:07 for the 4 miles.

Andy said...

10k - 46:16. Slower than I hoped, tight legs and some decent hills messed with my mojo. Loosened up a bit as I got moving though and finished better than I started.

Nice route, aside from the wastewater treatment plant right in the middle.

Noah said...

51:45 ish for the 10K. Ideal running weather, 70 degress, low humidity, light wind, no sun, flat terrain down by the airfield. All that and I still don't like running!