My runs » 10k

Corrida da Linha – 2009

admin — Sat, 05 Sep 2009 01:01:57 +0000

New event added: Corrida da Linha 2009. A 10k race in the Tejo river shoreline – 20^th September 2009.

I have some further competitions in mind, but the big challenge this year will be to run a marathon in December. I have three months to prepare myself (physically, mentally and nutritionally).

Due to work constrains, only from 15^th September onwards I’ll start my marathon training.

Keep and eye on this blog and Pernas de Gafanhoto if you’re keen on following my feedback on this challenge.

10 k for pacing, 5 k for racing

admin — Thu, 26 Feb 2009 23:27:51 +0000

25 days for Lisbon’s Half Marathon and I’m getting in shape now. So in shape I’ve actually broke my 10k PB, now in a 43’59” mark.

Last couple of weeks resulted in some improvements, as I shifted from some painful workouts to more balanced and enjoyable ones.

Stretching and abs played a role here, as I am opting for a more balanced training scheme, more like a “total fitness” thing.

in the next couple of weeks, I’ll get some extra miles under my belt and try to tune up my pace and build a consistent base, to speed trainning in week 3.

See you and enjoy the sunny weather!

Last workout before race

admin — Wed, 09 Apr 2008 21:12:09 +0000

So it’s done. I’ve trained all of what I felt to be needed to train for the next race.

With some 10k workouts and a 15k (race length) training, I’m fully satisfied with my performance. Taking in account that my goal here is just to finish the race, a 1h15min seems to be a good goal.

Mentally, I find this 15k distance not at all different from the 10k, besides the fact that I do run in a more “zen” state, really relaxed from the very beginning and only pushing up after feeling that I have enough energy. Last workouts have made me feel that I am more a long distance runner and not a 5k or less racer. Psychology playing a role here, definitely.

Race post after it! Wish me luck.

Fluids please

admin — Wed, 02 Apr 2008 21:27:15 +0000

As the weather is starting to heat a bit, I start recalling how it was to run long distances two years ago, when I stated seriously in running. The amount of water drunk is so much more, at least for me, regardless my how fit I am. Today, in my regular 10 k workout, I had to park and refuel at 4k, 6k and 8k… and ended the training session thirsty. Lets see if things get more controlled tomorrow…

One resolution I’ve made was not to do a workout shorter the 10k as a reparation for the 15k race in the 12^th April. Furthermore, I will do my first 15k this weekend and another Tuesday or so…

Mentally speaking, as my goal will be just to finish the 15k race, I will adopt the “zen state” mood as described in a previous post… control was the key for that long race, and certainly will be for the 15k race.

Callibration and new PB

admin — Sun, 24 Feb 2008 23:01:05 +0000

As the race approaches, I’ve recently recalibrated my iPod, and there where some improvements.

With a confirmed better accuracy:

My pace decreased from 5:15 to a 4:45, in average. Huge difference!
My 5k PB is now 23’41”
My 10k PB is now 47’38”
My 7.2k PB (race distance ) is now 34’14”

202k down!

admin — Sun, 18 Nov 2007 19:10:47 +0000

photo:2043643213

Just 48km to get my first real milestone. Also improved my 10km time down today, to 53’59”.

I’m starting to think that cold weather might be a good thing, since I ended the race with no signs of needing to stop.