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+--- Thread: Improving 10k with regular training (/Thread-Improving-10k-with-regular-training--154)
Improving 10k with regular training - TheEd - 27-06-2009
MMS Wrote:Any last minute advice?
Just Do it
TheEd
:jive:
Improving 10k with regular training - MMS - 28-06-2009
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
Improving 10k with regular training - TheEd - 29-06-2009
congrats MMS
it gives me great pleasure when it all comes together for the runner
You Did it!
:great:
TheEd
Improving 10k with regular training - MMS - 29-06-2009
That̫̉s really motivating....
This race happens again on November 29th. Two weeks after that, therẻ̫s a race on the beach where I practice once in a while. This two Ỉ̫ll participate.
Until there, Ỉ̫ll try to find another race.
But now what are your thoughts for the next steps?
Tks
MMS
Improving 10k with regular training - TheEd - 29-06-2009
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
Improving 10k with regular training - MMS - 29-06-2009
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
Therẻ̫s a 9k race on July 9th in Interlagos F1 circuit (you run two laps). If you follow F1, yoủ̫ll know that it̫̉s 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.
It̫̉s Thursday next week, holiday in Sao Paulo. It̫̉s possible to entry this race if you believe I should run it.
What do you think, Coach?
Improving 10k with regular training - TheEd - 29-06-2009
you should consider racing a 5k or 4k time-trial on original course, so you have something to compare to
yes :great:
:yes:
TheEd
Improving 10k with regular training - MMS - 29-06-2009
That̫̉s fine!
By original course you mean where I ran my last 4k time-trial, right? If that̫̉s correct, when should I have it? New cycle tomorrow and 4k or 5k race next weekend?
Tks
MMS
Improving 10k with regular training - TheEd - 29-06-2009
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
Improving 10k with regular training - MMS - 02-07-2009
Hi Ed,
herẻ̫s 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