Woodhall Spa 10k [] PACE - HEART RATE - RUNNING POWER [] Can I Run Sub 40 10k in 2024?

It has been over six months since I raced a 10k. How would my time stack up against the mid-41 I managed last year? I am determined to get back under 40 mins by the end of 2024. What would my performance at the flat 10k tell me in terms of pace, heart rate and running power?
Can Dawn continue her winning streak of FV60 1st places?

[@peterward6205]

Great to see you both at the start. And thank you again for the videos.

[@tworunningbrooms]

Thank you, Peter. Hope you had a good run! 👍

[@SwimBikeRunStu]

Racing my mates is definitely one of the things that keeps me motivated. Great running both 👌

[@tworunningbrooms]

It's all part of club running fun. 🏃‍♂️ 🙂

[@IRunDaily]

Well done both, solid runs from you both! And I do like that medal too!

[@tworunningbrooms]

Thanks, Ian. Yes, not one for medals, but it was a good design. 👍

[@RunSensible]

As you said, John that's a solid day at the office. Well. Done Dawn on the 1st place age cat. Great running all round. Well done!!👍

[@tworunningbrooms]

Cheers, Neil. 👍

[@markg99]

Great running guys. Congrats on the win, Dawn 👍🏻🏃‍♂️ I don't know much about power but in my head it sounds like it would always correlate with speed. Speed and power seem to go together.

[@tworunningbrooms]

Thanks. 👍
Heart rate rises as both power and speed falls so this needs addressing.

[@racheld1844]

Great running again both. Nice medal too. John, my ears always prick up when I hear you say RAMC, reminds me of my younger self that I don’t often think about anymore.

[@tworunningbrooms]

Thanks, Rachel. My dad put his RAMC days behind him, too, but I guess for him, the war was not something he really wanted to remember, like many of his generation. For me, the distance of 80 years brings awe and fascination.

[@raleyadventures]

Great racing both, looked like a very fast course indeed 🔥🔥 You both have a crazy amount of races goingon haha, thats what i like to see, keep it up

[@tworunningbrooms]

Racing is content potential, as I'm sure you're aware Ryan 😉

[@raleyadventures]

@@tworunningbrooms very very true 😂 always for the content 🔥🎉😍

[@61js]

It's a Mosquito on the medal John. They were based at Woodhall along with Lancasters. We got Lancasters on the medals at the Boston event.

[@tworunningbrooms]

Thank you. Good knowledge!

[@hoppodonc]

Good running 👏 we spent a week in Woodhall Spa last year, famous for its golf courses and being very flat. Really enjoyed the flatness of the surroundings 👍

[@tworunningbrooms]

We had a lovely weekend looking at castles and churches and then, of course, the race. 🙂

[@davidgeran8894]

Hi John, what tips have you been given to improve your running form? Great effort BTW 👍

[@tworunningbrooms]

Currently working of core strength and maintaining a more upright posture. As coaches, we already knew about the position of the head needing to be up.
One way to remember head position is to imagine a helium balloon attached to the top of your head pulling it upwards. Also, keep shoulders low and drive elbows back. Again, the saying socket to pocket is a reminder to use the arms more efficiently. I will be having more direct 1:1 technique coaching in the coming weeks.

[@doingmybest6438]

Good to have reminders. I must try to remember to focus on form on the odd run.