Running Information Forums

MMS Wrote:Any last minute advice?

Just Do it



TheEd

:jive:

TheEd Wrote:Just Do it



TheEd

:jive:

Hi coach.

Looks like I did it! New PB and sub 50 time. :great:
Not oficial timing yet but it was 49:27.

I don't know how to thank you for providing such a high level program and advice, and all of this pro bono. :great:

I'm really happy today because I could run sub 50. Weather was perfect (temp around 15C) and I could control my pace in order to keep the goal always close. Never looked to HR monitor (although was recording) , only controling each 1k splits.

Here it is...


June 28th 10k race

K|Time|AHR
1|05:29|161
2|04:58|177
3|04:46|181
4|04:49|183
5|05:04|183
6|05:08|185 (light uphill)
7|05:09|187 (light uphill)
8|04:37|188
9|04:43|188
10|04:44|190
Total| 49:27|182

Cheers!!!


MMS

congrats MMS

it gives me great pleasure when it all comes together for the runner

You Did it!

:great:

TheEd

That´s really motivating....

This race happens again on November 29th. Two weeks after that, there´s a race on the beach where I practice once in a while. This two I´ll participate.
Until there, I´ll try to find another race.

But now what are your thoughts for the next steps?

Tks

MMS

MMS are there no races within the next couple of weeks?

Cheers

TheEd
ps.. a few races now to test the new extra confidence is always good

TheEd Wrote:MMS are there no races within the next couple of weeks?

Cheers

TheEd
ps.. a few races now to test the new extra confidence is always good

There´s a 9k race on July 9th in Interlagos F1 circuit (you run two laps). If you follow F1, you´ll know that it´s a tough circuit to run, with a hard and long uphill near the finish line. That one where Hamilton passed Glock, last season, and won the championship.
It´s Thursday next week, holiday in Sao Paulo. It´s possible to entry this race if you believe I should run it.
What do you think, Coach?

you should consider racing a 5k or 4k time-trial on original course, so you have something to compare to

yes :great:

:yes:

TheEd

That´s fine!

By original course you mean where I ran my last 4k time-trial, right? If that´s correct, when should I have it? New cycle tomorrow and 4k or 5k race next weekend?

Tks

MMS

Do 3 x 1000m on Wednesday with 3 minute Rest .. provide feedback after session

tomorrow easy 30 to 40 minutes

Thursday easy 8km

Rest Friday and then Test

Cheers

TheEd

Hi Ed,

here´s the feedback as requested.

June 30th 30min

Missed! Hard rain this night.

July 1st 3x1000

wu and cd @6:30min/k.

K|Time|AHR|Rest|RestHR
wu|05:02|132|03:00|114
1|04:45|157|03:00|130
2|04:43|165|03:00|136
3|04:45|164|03:00|133
cd|04:59|144|03:00|122

Coach, one question. Why did you choose a session of 3x1000 with 3min rest instead of the regular 5x1000 1min rest? :mmm: Just curiosity!

Tks

MMS