Sub45 10km training! began Aug28

[MrM]

Hello Ed.

Last 10km was race 10km. time was 41min59sec divided by 2 = 21min
minus 30sec = 20min30sec.

[TheEd]

good stuff, anything between sub 22 and 21:30 would be good

there is no need to 'bust a gut'

go out at 4.20 pace and see if you can accelerate over the last 2k

enjoy

TheEd

[MrM]

Ed.
Tomorrow will run 5km.

As your advise, start will 4:20, then keep 3km , last 2km going to be up the pace.

Thanks ^^

[MrM]

Hello Ed.

Firstly, i was overpaced at first 1km! i think this 5km was first 5km training.
little bit inexperienced.
But next time will be decent pace.

2017/01/09
5km 20min49sec
4:04, 4:12, 4:10, 4:12, 4:11

200m x3 dash
34sec, 36sec, 38sec
weight 70.7kg

[TheEd]

may I ask why you were doing the 3 x 200m dash?

the overall 5k time was favourable, now if you reverse the last 1k with the 1st 1k, then you would be very happy



onwards

TheEd

[MrM]

Hello ED.

>may I ask why you were doing the 3 x 200m dash?

I was intention to run last 1km 4:00. But time was 12sec slower.
Then i thought my speed is lacking. -> 200m dash kk

> the overall 5k time was favourable, now if you reverse the last 1k with the >1st 1k, then you would be very happy

yeah... my best 10km's last 5km time was:
0:04:08 0:04:12 0:04:10 0:04:08 0:03:53

[TheEd]

OK .. best not to do the 200m dash

with running, experience plays a major part in your development

be patient, it will come together over time

enjoy

TheEd

[MrM]

Ed

Ok i'm holding on kk

Next menu 1/14(sat) will 2km session.

[MrM]

Hello Ed.

Before 20km run i told , my body feels not tired feels lighter and very comfortable to run. it means i encountered runners high?

what is runners high?
when it will come?

regards.

[TheEd]

it probably means more that you getting fitter

runners high = producing endorphins

endorphins gives the feeling of euphoria

hope that helps a little

TheEd