22-10-2013, 10:43 AM
hope all going well out in the wilderness 
TheEd
TheEd
Running Information Forums
The Training Zone
10K Training Feedback
Here we go....
Here we go....
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23-10-2013, 11:56 PM
Hey TheEd!
A big storm stopped the exercise for a day...! so I came back just today, no running since last Friday, unfortunately, how do you suggest for me come back to the routine? I want to do it in the right way and start the build up since the beginning... Regards, FL
24-10-2013, 07:12 AM
welcome back .. when do you have race events coming up, so you can plan the build up and the length of it etc
TheEd
24-10-2013, 12:54 PM
Hey coach,
so I'm planning to run in December , 15. 7 weeks to go.. what do you think about it? It's a 10k race Ed... the last of 2013..  Waiting for your thoughts, today I'm gonna to run easy.. 40min ... Cheers, FL
24-10-2013, 05:29 PM
OK .. you can look to run a 4k time-trial this weekend to see where you standing and then from there we can build forward
cheers TheEd
24-10-2013, 05:45 PM
Yeah sir!
I was seeing my last 4k trial and I don't know how I was wrong in the calculations.. I said 17:03 when in fact was 17:23... will try to be next to this time with 1.5 kg heavier ... ate too much on the field :o: Back to you on Saturday with the result Ed... Regards, FL
26-10-2013, 09:50 AM
Hey TheEd,
I'm back with the result from 4k trial test. Morning, 16C k | Time | AHR 1 4:07 176 2 4:09 180 3 4:28 184 4 4:17 188 Total 17min 01 sec :wow: Just have to say... I can't believe that I was be able to run 22s faster even with the extra 2kg of weight ( I guess I took too seriously when you said that was ok to me gain some weight in the off training lol :taped: ) and after 3 weeks in off training and one with no running... I'm really impressed with the training! Ed, my strategy to today was to run 2k without look at the watch and after struggle to keep running under 4:30/k ... I felt myself heavy and really needed to focus in the last 2k , especially the #3 ... and had to give all that I had in the last kilometer ... Now , I want to lose the extra kilos and be back to my normal weight soon as possible  , about the training it's up to you coach ... :tourist:Best regards and great wkd Ed, FL
27-10-2013, 07:40 AM
congrats Fabio ... you have a new marker and the weight will come off naturally once your training becomes consistent again
Day1 will be Tuesday and you shall now move onto the sub 45 minute 10km schedule over to you and will give the pace for the 2k session for Thursday shortly TheEd
27-10-2013, 09:47 AM
:wow: sub 45... now I'm excited, those intervals gonna be a good challenge
Starting on Tuesday then, be back with feedback Ed... Best regards, FL |
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