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PB Yesterday - next race 27/10


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Old 08-10-2018, 08:20 AM   #1
astrange
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Join Date: May 2011
Location: Copenhagen
PB Yesterday - next race 27/10

After a cycle on the 10K sub45 program I raced Ermitageløbet (forrest trails) yesterday. It all went well. I ran with the aim of going sub 1hrs on the 13,3K and the splits looked liked this:

5K: 21:43
10K: 43:58 (PB) - Yay! Beating a 10 year old 44:23
13,3K : 59:07

I have the next race up on 27/10. It's a 10K on asfalt. I can just squeeze in another 10K sub40/45 cycle, but should I do a sub40 program or sub45?

Br,
Anders
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Old 19-10-2018, 09:05 AM   #2
TheEd
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Hi Anders, what decision did you make regarding your training?

one week to go

TheEd
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Old 20-10-2018, 01:43 PM   #3
astrange
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Hi,

Thanks for getting back :-) I went on one more sub45 10K cycle and adjusted the pace to suit my speed. I ran the hard 4x2 in 4:15 per Km and the 1Ks in about 4:05. I have had some problems with very sore stomach muscles after the interval running, but otherwise I feel fine. I guess that running faster puts more strain on the core. I suppose it will be a good idea to do some core exercises?

I'm looking forward to next weeks race. It's a race with pacers, so my tactic will probably be to get behind the 4:15 pacer and see how it works it out :-)

Br,
Anders
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Old 22-10-2018, 06:19 AM   #4
TheEd
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Hi Anders, doing light sit-ups can be introduced to your training quite easily without any negative effects to your running

we recommend a very easy strength routine that you can use

http://www.time-to-run.com/strength/strength1.htm

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