RE: More than two weeks without running take its toll...
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wow man! 26 runs and 402km only on December? are you preparing for a Marathon or what?
btw, 4'35/km is FAST, very fast.
What's your best time in a 10K?
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Aha you know it! I have been training to do a sub 3 marathon this whole year, one of my goals is to eventually finish all the marathon majors.
I see, are you planning for 4'10"/km pace for the marathon or faster?
4'00 or 4'10"/km seems very feasible for you IMO.
I did my last marathon a few years ago within 2h54', my target was 2h50' but I arrived so tired.
I am hoping to feel comfortable at 4:00 pace but I suspect will need to consolidate at my current mileage for a little longer.
I used to just gun it every single run and these few years (particularly this year) I've started to focus on having a really healthy amount of aerobic base building with 2 or so quality workouts a week. It seems to work much better.
I also think I might be slightly on the heavier side tho the weight is shaving off really fast. At the end of 2022 I weighed about 82kg!
Try to run everything you run at the target pace, so, after the warm-up, set the pace at 4/km even if you do intervals. You have to "record" the pace in both, legs and brain.
I'm pretty sure you will get below 3h, fo sure.
When is the target race?
Yes I see.
I've done a couple longer runs about 30km at just under 4:00. I think for sub 3 it'll be about 4:15 or so which I'm confident I can do already. Then again, it would be sweet to get comfortably under, perhaps the same as your goal 2h50.
Race is end of April.
So, try to get that date not so much tired, last intense workout should be 10 days before the race, then just jog
What about you?
My last best 10k is 35'34" in a homologated race circuit, but nowadays I think I should be around 39'
Damn they don't call you toofasteddie for nothing!